The search for convenient, low-carb bread substitutes has led many to the keto tortilla. For many, a high fiber count is the key metric, as it directly impacts the net carb count—a critical factor for staying in ketosis. The market has expanded rapidly, but some brands stand out by providing an exceptionally high amount of fiber. This article focuses on the specific brands offering 20g of fiber per serving and addresses the important details surrounding these products.
Oroweat Keto and Bon Matin Keto: The High-Fiber Contenders
When searching for keto tortillas with 20g of fiber, two names consistently appear: Oroweat Keto Original Tortillas and Bon Matin Keto Tortillas. These brands, primarily found in the Canadian market, are notable for their impressive fiber content, which helps keep the net carb count exceptionally low. For example, one Oroweat Keto tortilla has 22g of total carbohydrates but, with 20g of fiber, results in only 2g of net carbs. This calculation is possible because net carbs are determined by subtracting the dietary fiber and sugar alcohols from the total carbohydrates.
Decoding the Ingredients: Modified Wheat Starch and the "Dirty Keto" Debate
How do manufacturers pack so much fiber into a tortilla without dramatically increasing calories or total carbs? The answer lies in specialized ingredients, most notably modified wheat starch. This ingredient is processed to resist digestion, allowing it to be counted as dietary fiber. Other common ingredients include:
- Wheat Gluten and Wheat Protein Isolate: These wheat-based proteins provide structure and chewiness. However, they contain gluten and should be avoided by those with sensitivities.
- Cellulose Fiber and Oat Fiber: These fibers further boost the total fiber content.
The reliance on these processed ingredients has sparked a debate within the keto community, often referred to as "dirty keto". The core argument is that while these products fit the macro numbers, they stray from the whole-foods principles of a "clean" ketogenic diet. Some individuals also report potential digestive distress, blood sugar spikes, or stalling weight loss when consuming products with modified wheat starch, underscoring the importance of testing your personal response.
High-Fiber Keto Tortillas: A Brand Comparison
This table compares the high-fiber options to provide a clear overview for keto dieters.
| Brand | Fiber (per serving) | Net Carbs (per serving) | Key Ingredients | Common Concerns |
|---|---|---|---|---|
| Oroweat Keto Original | 20g | 2g | Modified wheat starch, wheat gluten, cellulose gum | "Dirty keto" ingredients, gluten, potential digestion issues |
| Bon Matin Keto Original | 20g | 2g | Modified wheat starch, wheat gluten, cellulose gum | "Dirty keto" ingredients, gluten, potential digestion issues |
| Mission Zero Net Carb | 19g | 0g | Resistant wheat starch, wheat protein, cellulose fiber | "Dirty keto" ingredients, gluten, potential digestion issues |
| Hero Flour Tortillas | 16g | 0g | Resistant wheat starch, wheat protein, olive oil, milled flaxseed | "Dirty keto" ingredients, gluten, some report a distinct taste |
| Ole Xtreme Wellness | 12g | 4g | Modified wheat starch, wheat protein, cellulose fiber, flax seed | "Dirty keto" ingredients, gluten |
| La Tortilla Factory Keto | 8g | 1g | Modified wheat starch, oat fiber, wheat protein isolate | "Dirty keto" ingredients, gluten |
Alternative Tortillas and Homemade Options
For those who wish to avoid heavily processed ingredients or have gluten sensitivities, several alternatives exist.
- Other Brands: Brands like Siete make almond or cassava flour tortillas, though they often have higher net carb counts than the wheat-based options and will not have 20g of fiber.
- Cheese Wraps: Products like Folio's Cheese Wraps are naturally low in carbs and high in protein, offering a different texture.
- Homemade Tortillas: Making your own allows for complete control over ingredients. Popular recipes use a combination of almond flour, oat fiber, and psyllium husk powder to create a pliable and low-net-carb wrap.
Making an Informed Choice
Deciding if a 20g fiber keto tortilla is right for you depends on your individual health philosophy and how your body responds. While the macros are appealing, consider these factors:
- Ingredient Purity: Are you aiming for "clean" keto with minimal processed ingredients, or are you comfortable with a "dirty" approach? The high-fiber options rely on modified wheat starches and other additives.
- Digestive Response: High amounts of fiber can cause digestive upset, especially if your body is not accustomed to it. Listen to your body and introduce these products slowly.
- Blood Sugar Impact: While fiber is generally not digested, some people find that modified wheat starch can impact their blood glucose levels. Monitoring blood sugar with a glucometer can provide clarity.
Conclusion
While Oroweat and Bon Matin offer a compelling 20g of fiber per tortilla, they are not the only options available to keto dieters. Their high-fiber content is achieved through ingredients like modified wheat starch, which positions them in the "dirty keto" category and warrants individual scrutiny regarding digestive tolerance and potential blood sugar impacts. Ultimately, the best keto tortilla balances macro-friendliness with your personal health goals, whether that means using a store-bought, fiber-boosted wrap or a homemade, cleaner alternative. The abundance of options means you can choose the right tortilla for your specific keto journey.
For a detailed list of keto tortillas and taste tests, explore Hip2Keto's extensive review(https://hip2keto.com/tips/best-keto-tortillas-to-buy/).
