Wrap Sandwich Filled with Vegetables (1 Sandwich)

Choose a smaller whole-grain or high-fiber wrap and avoid refined white-flour wraps; pair it with plenty of non-starchy vegetables.

Add a protein source such as grilled chicken, turkey, eggs, tofu, tempeh, tuna, or low-fat cheese to slow digestion and reduce the spike.

Include healthy fats in modest portions, such as avocado, olive-oil dressing, nuts, or seeds, rather than sweet sauces.

Avoid sugary dressings, sweet chili sauce, honey mustard, ketchup, and sweetened drinks; use mustard, vinegar-based dressing, salsa, herbs, or plain yogurt sauce instead.

Eat the wrap with a side salad or raw vegetables rather than chips, fries, or fruit juice, and drink water or unsweetened tea.

Take a gentle 10–20 minute walk after eating, if safe and appropriate for you, to help lower the post-meal rise.