The wrong wrap can lead to gained weight.

Wraps are a popular food choice and most feel that they are a superior food for weight loss. I have no doubt that they are a delicious, complete, convenient, and balanced meal that can fit the palm of your hand. Wraps are a popular food that is found on nearly all menus. The problem is that not all wraps are created equal and many are lacking in the fiber needed to keep you satiated.

The public is grossly misinformed that wraps are a low-calorie food. A paper-thin wrap may seem like a healthier alternative to a sandwich. I have even had one person refer to them as low-carb food. The problem is that wraps are almost always loaded with calories and carbohydrates. The number of calories and quality of the nutrition is dependent on the type of shell and the contents added.

The key is often the thin outer wrap or tortilla. Some tortillas have virtually no fiber and often these calorie-dense breadlike shells are higher in calories than bread. A large tortilla can be the carbohydrate and calorie equivalent of four or five slices of bread. The other problem is stuffing. Many of the ingredients are actually higher in calories than if you ate a burger. I personally recommend that you make the wrap yourself and try to keep it under 500 calories and over 5 grams of fiber. The calories must include any sides you eat with it.

The bottom line: A wrap can be lower in calories if you choose wisely. Choose a whole-wheat or whole-grain wrap that has at least 5 grams of fiber to keep you full longer. I suggest that you add a lot of low calorie and high flavor vegetables and lean meats and cheeses. The other option is to just have an open-face sandwich.