November 7, 2023Sõl Kitchen
Are Wraps Healthier Than Sandwiches?

When it comes to lunchtime choices, wraps and sandwiches are often on the menu. Now, those who are looking to eat healthy will often go for a wrap without even thinking twice about a sandwich. But is that really the right choice? Are wraps healthier than sandwiches, or is that just a myth? In this blog post, we’ll unravel the mystery and compare wraps vs sandwiches to find out which one can be your best bet for a tasty and nutritious meal.  

What's in a Wrap and a Sandwich?

  Before we dive into the nutrition comparison, let's take a peek inside these lunchtime favourites.  

Sandwiches: The Classic

  Sandwiches are a classic lunch option. They usually consist of two slices of bread with various fillings like deli meats, cheese, veggies, and condiments. The type of bread can vary, with whole grain, white, or even something like rye being popular options.  

Wraps: The Folded Delight

  Wraps, on the other hand, use a soft, flexible tortilla or flatbread as the outer layer. These wraps can house a variety of fillings, including grilled chicken, turkey, tuna, vegetables, and a spread like hummus or mayo. Like sandwiches, you have a few choices when it comes to the type of wrap, like whole grain and white.  

Wraps vs Sandwiches: The Showdown

  Now, let's get to the heart of the matter – are wraps healthier than sandwiches?  

Calories and Carbs

  While some people may think of bread as the higher-calorie-and-carb option, wraps are often the winner here. This is because wraps tend to have a larger surface area and be denser overall than your typical sandwich bread. However, this does depend on the type and size of wrap, of course.  

Fibre and Whole Grains

  For health-conscious eaters, whole grains are a big deal. Fortunately, whole grain bread in sandwiches and whole wheat tortillas in wraps are both great choices for a fibre boost.  

Protein Punch

  As with fibre, both wraps and sandwiches can offer a protein punch, but it depends on the filling. Wraps often feature protein-rich ingredients like grilled chicken or turkey, while sandwiches can be just as protein-packed, with options like lean roast beef or turkey.  

Sugary Surprises

  While they can often elevate your meal, you should be wary of hidden sugars in condiments, like sweet barbecue sauce or sugary spreads. Wraps and sandwiches can both take a nutritional hit from these sneaky sources.  

Customization and Control

  One of the great things about both wraps and sandwiches is that you have control over what goes in them. So, really, you can make them as healthy as you want:  
  • Veggie Power: Load up on veggies like lettuce, tomatoes, cucumbers, and bell peppers. These add freshness, crunch, and nutrients to your meal. Don’t be afraid to go wild with the colours!
  • Lean Proteins: Opt for lean proteins like turkey, chicken, or tofu. They bring the protein without the excess fat.
  • Healthy Spreads: Choose condiments wisely. Something like mustard, salsa, or Greek yogurt-based sauces can add flavour without unnecessary calories.

The Bottom Line

  So, are wraps healthier than sandwiches? Well, at the end of the day, the answer comes down to your choices. Both wraps and sandwiches can be part of a healthy, balanced diet if you make smart ingredient selections and pay attention to portion sizes.   So, when the lunch hour strikes and you're deciding between a wrap and a sandwich, remember that the power to make a nutritious choice is in your hands. Whether you're team wrap or team sandwich, what you put inside is what truly matters for your health. Just enjoy your meal, and here's to making delicious, nutritious choices every day! Whether you prefer a wrap or a sandwich, we’ve got you covered! Click here to check out your options on the Sõl Kitchen menu, and drop by for a fresh and flavourful meal today.

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