With the rising popularity of the ketogenic diet, more and more keto-friendly products are hitting the shelves. This includes low carb tortilla wraps that claim to fit into a keto lifestyle. But are these wraps really keto? Do they contain enough net carbs to kick you out of ketosis? Let’s take a closer look.
What is the ketogenic diet?
The ketogenic or “keto” diet is a very low carb, high fat diet that forces your body into a metabolic state called ketosis. Here’s how it works:
On a standard high carb diet, your body breaks down carbohydrates into glucose for energy. This glucose is then shuttled into your cells by insulin. Excess glucose gets stored in your liver and muscles as a molecule called glycogen.
When carb intake is drastically reduced on keto, your body runs out of glycogen stores. This causes your liver to start breaking down fat into ketone bodies for fuel instead. Ketones can cross the blood-brain barrier and provide energy for your brain in the absence of glucose.
In order to reach this fat burning state called ketosis, carbs need to be restricted to only 20-50 grams per day. This is in stark contrast to the standard American diet which often exceeds over 300 grams of carbs per day.
Keto macronutrient ratio
Here is the typical macro nutrient breakdown on the keto diet:
- 70-80% of calories from fat
- 15-30% of calories from protein
- 5-10% of calories from net carbs
Keeping carbs extremely low is crucial for maintaining ketosis. Even small amounts of excess carbs can quickly bump you out of fat burning mode.
Net carbs on keto
When counting carbs on keto, it’s important to pay attention to net carbs rather than total carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates since they don’t spike blood sugar in the same way.
For example, a food with 15g total carbs and 5g fiber would have 10g net carbs. To stay in ketosis, net carbs need to be kept very low.
Are low carb tortillas keto friendly?
Now that we understand the basics of keto, let’s take a look at low carb tortilla wraps. Here are some common questions people have:
Do low carb tortillas fit into keto?
Most low carb tortilla wraps contain between 15-45 grams of total carbs per large tortilla. After subtracting fiber, this brings net carbs into the 10-30g range. Eating one of these tortillas could potentially knock you out of ketosis depending on your carb allowance for the day.
However, some ultra low carb tortilla wraps get net carbs down to around 5g per tortilla. At this carb count, they can likely be incorporated into a keto diet without disrupting ketosis.
What are low carb tortillas made of?
To create a low carb tortilla, traditional ingredients like flour and corn are swapped for lower carb alternatives. Here are some common ingredients:
- Flaxseed
- Oat fiber
- Wheat protein
- Psyllium husk
- Vegetable fibers
These ingredients help provide structure and thickness to mimic traditional tortillas without all of the carbs.
Are low carb tortillas processed?
Low carb tortillas are more processed than simply using lettuce leaves or cabbage as keto-friendly wrap alternatives. They are engineered in a factory to replicate tortillas while cutting carbs.
However, you can find some clean ingredient options made with simple whole foods if you want to avoid highly processed options.
Do low carb tortillas affect ketosis?
Low carb tortillas containing 10g net carbs or more per tortilla can potentially affect ketosis by limiting carb intake for the day. However, wraps with 5g net carbs or less will likely have minimal impact on ketosis for most people.
Do low carb tortillas cause a blood sugar spike?
Some early research shows that low carb tortillas produce a much flatter blood glucose response compared to regular tortillas made with flour. However, individual results can vary.
Which low carb tortilla brand is the best?
Some top rated low carb tortilla brands include:
- Tumaro’s
- La Tortilla Factory
- Mission
- Flatout
- Carbquik
Be sure to read labels and aim for 5g net carbs or less per tortilla.
Low Carb Tortilla Nutrition Facts
Here is a comparison of the nutrition facts for different tortilla wraps:
| Tortilla Type | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Flour tortilla (large) | 36g | 2g | 34g |
| Corn tortilla (large) | 22g | 3g | 19g |
| Low carb tortilla (large) | 15g | 10g | 5g |
As you can see, traditional flour and corn tortillas are much higher in net carbs compared to low carb tortilla alternatives.
Tips for low carb tortillas
Here are some tips for successfully using low carb tortillas on keto:
Read nutrition labels
Carefully read nutrition facts and ingredients lists. Look for options with less than 5g net carbs per tortilla.
Watch tortilla size
Aim for small or medium tortillas instead of large. This helps keep net carbs down.
Heat before use
Briefly heating low carb tortillas before making your wrap can help improve texture.
Go easy on high carb fillings
Avoid tortilla fillings that are high in carbs like beans or rice. Stick to low carb vegetables, meats, cheeses, etc.
Measure carb intake
Account for the net carbs from your tortilla within your daily keto macros.
Try alternative wraps
If you want to avoid tortillas altogether, wraps lettuce leaves, collard greens or deli meat.
Keto-friendly low carb tortilla recipes
Here are some tasty keto recipes that use low carb tortillas:
Breakfast Wraps
- Egg, bacon and cheese wrap
- Sausage, mushroom and spinach wrap
- Western omelet breakfast burrito
Lunch Ideas
- Tuna salad lettuce wrap
- Chicken Caesar salad wrap
- Club wrap with turkey and bacon
Dinners
- Taco wraps with ground beef
- Chicken fajita wraps
- Steak and caramelized onion quesadillas
Snacks
- Ham and cheese roll-ups
- Peanut butter and banana wrap
- Pizza wrap
The options are limitless when using low carb tortillas creatively. They provide convenience for keto dieters who miss traditional wraps.
Conclusion
Low carb tortilla wraps with 5g net carbs or less per serving can generally fit into a keto diet plan without disrupting ketosis. However, moderation and carb counting is still encouraged to avoid excess carbs. When used properly alongside healthy low carb fillings, tortilla wraps can add variety to keto. Just be sure to read nutrition labels closely and steer clear of overly processed options.