Most people think that eating fewer carbs means that they’ll have to give up bread entirely. It’s hard to imagine that there is an alternative to their favorite baguette or loaf of sandwich bread. The good news? There are plenty of flavorful, nutrient-packed options out there! For those with diabetes, low carb breads can help meet their individual carbohydrate goals.
Why Bread Choice Matters for People with Diabetes
Understanding Carbohydrates and Their Impact on Blood Sugar
Before we dive into low carb breads, it’s important to understand carbohydrates and why they matter for those with diabetes.
When you eat carbohydrate foods, or carbs, they are broken down into glucose, or sugar. This sugar enters your bloodstream during digestion, causing your blood sugar level to go up. Compared to protein and fat, foods that are rich in carbs have the greatest instant effect on your blood sugar.
Remember, it is not necessary to cut carbs out of your nutrition plan. However, it is important to know which foods contain carbs to help you manage your blood sugar levels. For the purpose of this article, we will divide carbohydrates into two main groups: simple and complex.
Simple carbs are digested quickly, making them more likely to cause a rapid spike in blood sugar levels. Common sources include table sugar, honey, fruit juice, and syrup. These types of carbs are often found in highly processed and packaged foods. It’s important to note that some types of simple carbs, such as fruit and dairy products, are beneficial to overall health and can be included as part of a balanced diet.
Complex carbs are minimally processed and packed with vitamins, minerals, and fiber. They are digested slower than simple carbs, making them less likely to cause a rapid spike in your blood sugar. Examples of complex carbs include some fruits and vegetables, whole grains, and legumes.
Additionally, refined carbs are those that are highly processed. During processing, refined carbs lose vitamins, minerals, and fiber. Your body digests these carbs faster, which can lead to blood sugar and insulin spikes. Examples of refined carbs include white bread, white flour, and white rice.
Low-Carb for Diabetes?
Some people believe that they need to completely avoid carbohydrates in order to manage their blood sugar levels or maintain a healthy weight. However, the American Diabetes Association (ADA) cautions against cutting out all carbohydrates. Instead, they advise that “reducing [carbs] and choosing nutrient-dense, minimally processed carb sources can support blood glucose and weight-loss goals.”
Many people with diabetes count the amount of carbohydrates in their meals in order to spread their intake out over the course of the day. Those taking insulin at mealtimes also need to count carbohydrates to help match their dose to what they're eating. It’s essential to work with a registered dietitian to help you determine your individualized carbohydrate goals.
When To Choose Low-Carb Bread
Even if you’re not following a “low carb diet”, choosing lower carb options can ensure you’re sticking to your daily carbohydrate goals.
A typical slice of bread contains about 15 grams of carbohydrates. So instead of having a sandwich with 30 grams of carbs, you could opt for low-carb bread and have fruit or yogurt on the side.
Top Low-Carb Bread Options for People with Diabetes
It’s important to note that there is a wide variety of bread options available in today’s world. When you go food shopping, you’ll likely notice many different brands and varieties to choose from - ranging. .from white bread made from refined flour to low carb bread made from nuts and seeds.
Whole Grain Bread: A Fiber-Packed Option
While whole grain bread is not considered a low carb option, it is a better choice than white bread for people with diabetes.
White bread contains very little fiber and can cause a more rapid spike in blood sugar as compared to whole grain bread. For this reason, the ADA recommends whole grain bread over white bread.
Some types of whole grain breads may also be made with nuts or seeds which can lower the total carbohydrate content. Always check the nutrition facts label to assess which option is best for you and your individual goals.
Keto Bread
“Keto bread” is a low carb bread that is often a staple for those following a ketogenic diet. This diet is very low in carbohydrates and high in fat.
Instead of wheat flour, keto bread is typically made with lower carb alternatives like coconut or almond flour. There are also usually extra fiber sources added like ground flaxseed or psyllium husk.
Click here to find out if keto bread is actually healthy.
Almond Flour Bread
Almond flour is a very popular option for low carb bread. It has a smooth texture and a nutty flavor profile. You can look for premade options in the store, or find dozens of 5-star recipes for homemade almond flour bread online. Since it’s made from nuts, almond flour bread is typically higher in fat than wheat or white bread.
Coconut Flour Bread
Coconut flour can give bread a light and fluffy texture with a slight hint of coconut. The coconut can absorb a lot of moisture which will keep the bread from drying out.
Flaxseed Bread
Flaxseeds are high in fiber and rich in omega-3 fatty acids. Ground flaxseeds may be mixed with other low carb flours in order to add fiber and binding to the breads. They are also often added whole to seeded breads.
How to Choose the Best Low-Carb Bread for Your Diet
Reading Labels: What to Look For
One slice of regular bread provides about 15 grams of carbohydrates. So if you’re looking for a lower carb option, you should look for products that provide less than 15 grams of carbs per slice.
It’s also important to consider the amount of fiber provided by the bread. Even if you are choosing a whole grain option instead of a low carb option, look for bread that is high in fiber to help reduce blood sugar spikes. A product is considered “high in fiber” at 5 grams of fiber per serving and a “good source of fiber” at 2.5-4.9 grams of fiber per serving.
Gluten-Free Options: Are They Always Low-Carb?
Gluten is a protein found in wheat, barley, and rye. Gluten-free should not be confused with low carb. Although low carb breads are typically gluten free because they are made without wheat, the two are not synonymous. There are plenty of gluten-free breads made with carb rich flours like rice, oat, and corn flours. Always refer to the nutrition facts label to find out the carb content of a particular product.
Tips for Incorporating Low-Carb Bread into Your Meal Plan
Creative Recipes: Beyond the Sandwich
Here are two Season recipes that include alternatives to sandwiches:
Mushroom and Greens Breakfast Pitzas
Whipped Cottage Cheese and Tahini Toasts with Peaches
How Season's Dietitians Can Help You Make the Best Choices
There are a lot of decisions to make when you have diabetes. Thankfully, you don’t have to go on this journey alone!
A Season Dietitian can help create a personalized plan to help you manage your diabetes. Your dietitian can work with you to determine your carbohydrate goals and create an individualized plan to support blood sugar control. They can also help with other nutrition- and health-related concerns along the way.
Did you know that 95% of our patients meet with a dietitian for free? Click here to schedule your first appointment!
Most people think that eating fewer carbs means that they’ll have to give up bread entirely. It’s hard to imagine that there is an alternative to their favorite baguette or loaf of sandwich bread. The good news? There are plenty of flavorful, nutrient-packed options out there! For those with diabetes, low carb breads can help meet their individual carbohydrate goals.
Why Bread Choice Matters for People with Diabetes
Understanding Carbohydrates and Their Impact on Blood Sugar
Before we dive into low carb breads, it’s important to understand carbohydrates and why they matter for those with diabetes.
When you eat carbohydrate foods, or carbs, they are broken down into glucose, or sugar. This sugar enters your bloodstream during digestion, causing your blood sugar level to go up. Compared to protein and fat, foods that are rich in carbs have the greatest instant effect on your blood sugar.
Remember, it is not necessary to cut carbs out of your nutrition plan. However, it is important to know which foods contain carbs to help you manage your blood sugar levels. For the purpose of this article, we will divide carbohydrates into two main groups: simple and complex.
Simple carbs are digested quickly, making them more likely to cause a rapid spike in blood sugar levels. Common sources include table sugar, honey, fruit juice, and syrup. These types of carbs are often found in highly processed and packaged foods. It’s important to note that some types of simple carbs, such as fruit and dairy products, are beneficial to overall health and can be included as part of a balanced diet.
Complex carbs are minimally processed and packed with vitamins, minerals, and fiber. They are digested slower than simple carbs, making them less likely to cause a rapid spike in your blood sugar. Examples of complex carbs include some fruits and vegetables, whole grains, and legumes.
Additionally, refined carbs are those that are highly processed. During processing, refined carbs lose vitamins, minerals, and fiber. Your body digests these carbs faster, which can lead to blood sugar and insulin spikes. Examples of refined carbs include white bread, white flour, and white rice.
Low-Carb for Diabetes?
Some people believe that they need to completely avoid carbohydrates in order to manage their blood sugar levels or maintain a healthy weight. However, the American Diabetes Association (ADA) cautions against cutting out all carbohydrates. Instead, they advise that “reducing [carbs] and choosing nutrient-dense, minimally processed carb sources can support blood glucose and weight-loss goals.”
Many people with diabetes count the amount of carbohydrates in their meals in order to spread their intake out over the course of the day. Those taking insulin at mealtimes also need to count carbohydrates to help match their dose to what they're eating. It’s essential to work with a registered dietitian to help you determine your individualized carbohydrate goals.
When To Choose Low-Carb Bread
Even if you’re not following a “low carb diet”, choosing lower carb options can ensure you’re sticking to your daily carbohydrate goals.
A typical slice of bread contains about 15 grams of carbohydrates. So instead of having a sandwich with 30 grams of carbs, you could opt for low-carb bread and have fruit or yogurt on the side.
Top Low-Carb Bread Options for People with Diabetes
It’s important to note that there is a wide variety of bread options available in today’s world. When you go food shopping, you’ll likely notice many different brands and varieties to choose from - ranging. .from white bread made from refined flour to low carb bread made from nuts and seeds.
Whole Grain Bread: A Fiber-Packed Option
While whole grain bread is not considered a low carb option, it is a better choice than white bread for people with diabetes.
White bread contains very little fiber and can cause a more rapid spike in blood sugar as compared to whole grain bread. For this reason, the ADA recommends whole grain bread over white bread.
Some types of whole grain breads may also be made with nuts or seeds which can lower the total carbohydrate content. Always check the nutrition facts label to assess which option is best for you and your individual goals.
Keto Bread
“Keto bread” is a low carb bread that is often a staple for those following a ketogenic diet. This diet is very low in carbohydrates and high in fat.
Instead of wheat flour, keto bread is typically made with lower carb alternatives like coconut or almond flour. There are also usually extra fiber sources added like ground flaxseed or psyllium husk.
Click here to find out if keto bread is actually healthy.
Almond Flour Bread
Almond flour is a very popular option for low carb bread. It has a smooth texture and a nutty flavor profile. You can look for premade options in the store, or find dozens of 5-star recipes for homemade almond flour bread online. Since it’s made from nuts, almond flour bread is typically higher in fat than wheat or white bread.
Coconut Flour Bread
Coconut flour can give bread a light and fluffy texture with a slight hint of coconut. The coconut can absorb a lot of moisture which will keep the bread from drying out.
Flaxseed Bread
Flaxseeds are high in fiber and rich in omega-3 fatty acids. Ground flaxseeds may be mixed with other low carb flours in order to add fiber and binding to the breads. They are also often added whole to seeded breads.
How to Choose the Best Low-Carb Bread for Your Diet
Reading Labels: What to Look For
One slice of regular bread provides about 15 grams of carbohydrates. So if you’re looking for a lower carb option, you should look for products that provide less than 15 grams of carbs per slice.
It’s also important to consider the amount of fiber provided by the bread. Even if you are choosing a whole grain option instead of a low carb option, look for bread that is high in fiber to help reduce blood sugar spikes. A product is considered “high in fiber” at 5 grams of fiber per serving and a “good source of fiber” at 2.5-4.9 grams of fiber per serving.
Gluten-Free Options: Are They Always Low-Carb?
Gluten is a protein found in wheat, barley, and rye. Gluten-free should not be confused with low carb. Although low carb breads are typically gluten free because they are made without wheat, the two are not synonymous. There are plenty of gluten-free breads made with carb rich flours like rice, oat, and corn flours. Always refer to the nutrition facts label to find out the carb content of a particular product.
Tips for Incorporating Low-Carb Bread into Your Meal Plan
Creative Recipes: Beyond the Sandwich
Here are two Season recipes that include alternatives to sandwiches:
Mushroom and Greens Breakfast Pitzas
Whipped Cottage Cheese and Tahini Toasts with Peaches
How Season's Dietitians Can Help You Make the Best Choices
There are a lot of decisions to make when you have diabetes. Thankfully, you don’t have to go on this journey alone!
A Season Dietitian can help create a personalized plan to help you manage your diabetes. Your dietitian can work with you to determine your carbohydrate goals and create an individualized plan to support blood sugar control. They can also help with other nutrition- and health-related concerns along the way.
Did you know that 95% of our patients meet with a dietitian for free? Click here to schedule your first appointment!
Most people think that eating fewer carbs means that they’ll have to give up bread entirely. It’s hard to imagine that there is an alternative to their favorite baguette or loaf of sandwich bread. The good news? There are plenty of flavorful, nutrient-packed options out there! For those with diabetes, low carb breads can help meet their individual carbohydrate goals.
Why Bread Choice Matters for People with Diabetes
Understanding Carbohydrates and Their Impact on Blood Sugar
Before we dive into low carb breads, it’s important to understand carbohydrates and why they matter for those with diabetes.
When you eat carbohydrate foods, or carbs, they are broken down into glucose, or sugar. This sugar enters your bloodstream during digestion, causing your blood sugar level to go up. Compared to protein and fat, foods that are rich in carbs have the greatest instant effect on your blood sugar.
Remember, it is not necessary to cut carbs out of your nutrition plan. However, it is important to know which foods contain carbs to help you manage your blood sugar levels. For the purpose of this article, we will divide carbohydrates into two main groups: simple and complex.
Simple carbs are digested quickly, making them more likely to cause a rapid spike in blood sugar levels. Common sources include table sugar, honey, fruit juice, and syrup. These types of carbs are often found in highly processed and packaged foods. It’s important to note that some types of simple carbs, such as fruit and dairy products, are beneficial to overall health and can be included as part of a balanced diet.
Complex carbs are minimally processed and packed with vitamins, minerals, and fiber. They are digested slower than simple carbs, making them less likely to cause a rapid spike in your blood sugar. Examples of complex carbs include some fruits and vegetables, whole grains, and legumes.
Additionally, refined carbs are those that are highly processed. During processing, refined carbs lose vitamins, minerals, and fiber. Your body digests these carbs faster, which can lead to blood sugar and insulin spikes. Examples of refined carbs include white bread, white flour, and white rice.
Low-Carb for Diabetes?
Some people believe that they need to completely avoid carbohydrates in order to manage their blood sugar levels or maintain a healthy weight. However, the American Diabetes Association (ADA) cautions against cutting out all carbohydrates. Instead, they advise that “reducing [carbs] and choosing nutrient-dense, minimally processed carb sources can support blood glucose and weight-loss goals.”
Many people with diabetes count the amount of carbohydrates in their meals in order to spread their intake out over the course of the day. Those taking insulin at mealtimes also need to count carbohydrates to help match their dose to what they're eating. It’s essential to work with a registered dietitian to help you determine your individualized carbohydrate goals.
When To Choose Low-Carb Bread
Even if you’re not following a “low carb diet”, choosing lower carb options can ensure you’re sticking to your daily carbohydrate goals.
A typical slice of bread contains about 15 grams of carbohydrates. So instead of having a sandwich with 30 grams of carbs, you could opt for low-carb bread and have fruit or yogurt on the side.
Top Low-Carb Bread Options for People with Diabetes
It’s important to note that there is a wide variety of bread options available in today’s world. When you go food shopping, you’ll likely notice many different brands and varieties to choose from - ranging. .from white bread made from refined flour to low carb bread made from nuts and seeds.
Whole Grain Bread: A Fiber-Packed Option
While whole grain bread is not considered a low carb option, it is a better choice than white bread for people with diabetes.
White bread contains very little fiber and can cause a more rapid spike in blood sugar as compared to whole grain bread. For this reason, the ADA recommends whole grain bread over white bread.
Some types of whole grain breads may also be made with nuts or seeds which can lower the total carbohydrate content. Always check the nutrition facts label to assess which option is best for you and your individual goals.
Keto Bread
“Keto bread” is a low carb bread that is often a staple for those following a ketogenic diet. This diet is very low in carbohydrates and high in fat.
Instead of wheat flour, keto bread is typically made with lower carb alternatives like coconut or almond flour. There are also usually extra fiber sources added like ground flaxseed or psyllium husk.
Click here to find out if keto bread is actually healthy.
Almond Flour Bread
Almond flour is a very popular option for low carb bread. It has a smooth texture and a nutty flavor profile. You can look for premade options in the store, or find dozens of 5-star recipes for homemade almond flour bread online. Since it’s made from nuts, almond flour bread is typically higher in fat than wheat or white bread.
Coconut Flour Bread
Coconut flour can give bread a light and fluffy texture with a slight hint of coconut. The coconut can absorb a lot of moisture which will keep the bread from drying out.
Flaxseed Bread
Flaxseeds are high in fiber and rich in omega-3 fatty acids. Ground flaxseeds may be mixed with other low carb flours in order to add fiber and binding to the breads. They are also often added whole to seeded breads.
How to Choose the Best Low-Carb Bread for Your Diet
Reading Labels: What to Look For
One slice of regular bread provides about 15 grams of carbohydrates. So if you’re looking for a lower carb option, you should look for products that provide less than 15 grams of carbs per slice.
It’s also important to consider the amount of fiber provided by the bread. Even if you are choosing a whole grain option instead of a low carb option, look for bread that is high in fiber to help reduce blood sugar spikes. A product is considered “high in fiber” at 5 grams of fiber per serving and a “good source of fiber” at 2.5-4.9 grams of fiber per serving.
Gluten-Free Options: Are They Always Low-Carb?
Gluten is a protein found in wheat, barley, and rye. Gluten-free should not be confused with low carb. Although low carb breads are typically gluten free because they are made without wheat, the two are not synonymous. There are plenty of gluten-free breads made with carb rich flours like rice, oat, and corn flours. Always refer to the nutrition facts label to find out the carb content of a particular product.
Tips for Incorporating Low-Carb Bread into Your Meal Plan
Creative Recipes: Beyond the Sandwich
Here are two Season recipes that include alternatives to sandwiches:
Mushroom and Greens Breakfast Pitzas
Whipped Cottage Cheese and Tahini Toasts with Peaches
How Season's Dietitians Can Help You Make the Best Choices
There are a lot of decisions to make when you have diabetes. Thankfully, you don’t have to go on this journey alone!
A Season Dietitian can help create a personalized plan to help you manage your diabetes. Your dietitian can work with you to determine your carbohydrate goals and create an individualized plan to support blood sugar control. They can also help with other nutrition- and health-related concerns along the way.
Did you know that 95% of our patients meet with a dietitian for free? Click here to schedule your first appointment!
Most people think that eating fewer carbs means that they’ll have to give up bread entirely. It’s hard to imagine that there is an alternative to their favorite baguette or loaf of sandwich bread. The good news? There are plenty of flavorful, nutrient-packed options out there! For those with diabetes, low carb breads can help meet their individual carbohydrate goals.
Why Bread Choice Matters for People with Diabetes
Understanding Carbohydrates and Their Impact on Blood Sugar
Before we dive into low carb breads, it’s important to understand carbohydrates and why they matter for those with diabetes.
When you eat carbohydrate foods, or carbs, they are broken down into glucose, or sugar. This sugar enters your bloodstream during digestion, causing your blood sugar level to go up. Compared to protein and fat, foods that are rich in carbs have the greatest instant effect on your blood sugar.
Remember, it is not necessary to cut carbs out of your nutrition plan. However, it is important to know which foods contain carbs to help you manage your blood sugar levels. For the purpose of this article, we will divide carbohydrates into two main groups: simple and complex.
Simple carbs are digested quickly, making them more likely to cause a rapid spike in blood sugar levels. Common sources include table sugar, honey, fruit juice, and syrup. These types of carbs are often found in highly processed and packaged foods. It’s important to note that some types of simple carbs, such as fruit and dairy products, are beneficial to overall health and can be included as part of a balanced diet.
Complex carbs are minimally processed and packed with vitamins, minerals, and fiber. They are digested slower than simple carbs, making them less likely to cause a rapid spike in your blood sugar. Examples of complex carbs include some fruits and vegetables, whole grains, and legumes.
Additionally, refined carbs are those that are highly processed. During processing, refined carbs lose vitamins, minerals, and fiber. Your body digests these carbs faster, which can lead to blood sugar and insulin spikes. Examples of refined carbs include white bread, white flour, and white rice.
Low-Carb for Diabetes?
Some people believe that they need to completely avoid carbohydrates in order to manage their blood sugar levels or maintain a healthy weight. However, the American Diabetes Association (ADA) cautions against cutting out all carbohydrates. Instead, they advise that “reducing [carbs] and choosing nutrient-dense, minimally processed carb sources can support blood glucose and weight-loss goals.”
Many people with diabetes count the amount of carbohydrates in their meals in order to spread their intake out over the course of the day. Those taking insulin at mealtimes also need to count carbohydrates to help match their dose to what they're eating. It’s essential to work with a registered dietitian to help you determine your individualized carbohydrate goals.
When To Choose Low-Carb Bread
Even if you’re not following a “low carb diet”, choosing lower carb options can ensure you’re sticking to your daily carbohydrate goals.
A typical slice of bread contains about 15 grams of carbohydrates. So instead of having a sandwich with 30 grams of carbs, you could opt for low-carb bread and have fruit or yogurt on the side.
Top Low-Carb Bread Options for People with Diabetes
It’s important to note that there is a wide variety of bread options available in today’s world. When you go food shopping, you’ll likely notice many different brands and varieties to choose from - ranging. .from white bread made from refined flour to low carb bread made from nuts and seeds.
Whole Grain Bread: A Fiber-Packed Option
While whole grain bread is not considered a low carb option, it is a better choice than white bread for people with diabetes.
White bread contains very little fiber and can cause a more rapid spike in blood sugar as compared to whole grain bread. For this reason, the ADA recommends whole grain bread over white bread.
Some types of whole grain breads may also be made with nuts or seeds which can lower the total carbohydrate content. Always check the nutrition facts label to assess which option is best for you and your individual goals.
Keto Bread
“Keto bread” is a low carb bread that is often a staple for those following a ketogenic diet. This diet is very low in carbohydrates and high in fat.
Instead of wheat flour, keto bread is typically made with lower carb alternatives like coconut or almond flour. There are also usually extra fiber sources added like ground flaxseed or psyllium husk.
Click here to find out if keto bread is actually healthy.
Almond Flour Bread
Almond flour is a very popular option for low carb bread. It has a smooth texture and a nutty flavor profile. You can look for premade options in the store, or find dozens of 5-star recipes for homemade almond flour bread online. Since it’s made from nuts, almond flour bread is typically higher in fat than wheat or white bread.
Coconut Flour Bread
Coconut flour can give bread a light and fluffy texture with a slight hint of coconut. The coconut can absorb a lot of moisture which will keep the bread from drying out.
Flaxseed Bread
Flaxseeds are high in fiber and rich in omega-3 fatty acids. Ground flaxseeds may be mixed with other low carb flours in order to add fiber and binding to the breads. They are also often added whole to seeded breads.
How to Choose the Best Low-Carb Bread for Your Diet
Reading Labels: What to Look For
One slice of regular bread provides about 15 grams of carbohydrates. So if you’re looking for a lower carb option, you should look for products that provide less than 15 grams of carbs per slice.
It’s also important to consider the amount of fiber provided by the bread. Even if you are choosing a whole grain option instead of a low carb option, look for bread that is high in fiber to help reduce blood sugar spikes. A product is considered “high in fiber” at 5 grams of fiber per serving and a “good source of fiber” at 2.5-4.9 grams of fiber per serving.
Gluten-Free Options: Are They Always Low-Carb?
Gluten is a protein found in wheat, barley, and rye. Gluten-free should not be confused with low carb. Although low carb breads are typically gluten free because they are made without wheat, the two are not synonymous. There are plenty of gluten-free breads made with carb rich flours like rice, oat, and corn flours. Always refer to the nutrition facts label to find out the carb content of a particular product.
Tips for Incorporating Low-Carb Bread into Your Meal Plan
Creative Recipes: Beyond the Sandwich
Here are two Season recipes that include alternatives to sandwiches:
Mushroom and Greens Breakfast Pitzas
Whipped Cottage Cheese and Tahini Toasts with Peaches
How Season's Dietitians Can Help You Make the Best Choices
There are a lot of decisions to make when you have diabetes. Thankfully, you don’t have to go on this journey alone!
A Season Dietitian can help create a personalized plan to help you manage your diabetes. Your dietitian can work with you to determine your carbohydrate goals and create an individualized plan to support blood sugar control. They can also help with other nutrition- and health-related concerns along the way.
Did you know that 95% of our patients meet with a dietitian for free? Click here to schedule your first appointment!
Most people think that eating fewer carbs means that they’ll have to give up bread entirely. It’s hard to imagine that there is an alternative to their favorite baguette or loaf of sandwich bread. The good news? There are plenty of flavorful, nutrient-packed options out there! For those with diabetes, low carb breads can help meet their individual carbohydrate goals.
Why Bread Choice Matters for People with Diabetes
Understanding Carbohydrates and Their Impact on Blood Sugar
Before we dive into low carb breads, it’s important to understand carbohydrates and why they matter for those with diabetes.
When you eat carbohydrate foods, or carbs, they are broken down into glucose, or sugar. This sugar enters your bloodstream during digestion, causing your blood sugar level to go up. Compared to protein and fat, foods that are rich in carbs have the greatest instant effect on your blood sugar.
Remember, it is not necessary to cut carbs out of your nutrition plan. However, it is important to know which foods contain carbs to help you manage your blood sugar levels. For the purpose of this article, we will divide carbohydrates into two main groups: simple and complex.
Simple carbs are digested quickly, making them more likely to cause a rapid spike in blood sugar levels. Common sources include table sugar, honey, fruit juice, and syrup. These types of carbs are often found in highly processed and packaged foods. It’s important to note that some types of simple carbs, such as fruit and dairy products, are beneficial to overall health and can be included as part of a balanced diet.
Complex carbs are minimally processed and packed with vitamins, minerals, and fiber. They are digested slower than simple carbs, making them less likely to cause a rapid spike in your blood sugar. Examples of complex carbs include some fruits and vegetables, whole grains, and legumes.
Additionally, refined carbs are those that are highly processed. During processing, refined carbs lose vitamins, minerals, and fiber. Your body digests these carbs faster, which can lead to blood sugar and insulin spikes. Examples of refined carbs include white bread, white flour, and white rice.
Low-Carb for Diabetes?
Some people believe that they need to completely avoid carbohydrates in order to manage their blood sugar levels or maintain a healthy weight. However, the American Diabetes Association (ADA) cautions against cutting out all carbohydrates. Instead, they advise that “reducing [carbs] and choosing nutrient-dense, minimally processed carb sources can support blood glucose and weight-loss goals.”
Many people with diabetes count the amount of carbohydrates in their meals in order to spread their intake out over the course of the day. Those taking insulin at mealtimes also need to count carbohydrates to help match their dose to what they're eating. It’s essential to work with a registered dietitian to help you determine your individualized carbohydrate goals.
When To Choose Low-Carb Bread
Even if you’re not following a “low carb diet”, choosing lower carb options can ensure you’re sticking to your daily carbohydrate goals.
A typical slice of bread contains about 15 grams of carbohydrates. So instead of having a sandwich with 30 grams of carbs, you could opt for low-carb bread and have fruit or yogurt on the side.
Top Low-Carb Bread Options for People with Diabetes
It’s important to note that there is a wide variety of bread options available in today’s world. When you go food shopping, you’ll likely notice many different brands and varieties to choose from - ranging. .from white bread made from refined flour to low carb bread made from nuts and seeds.
Whole Grain Bread: A Fiber-Packed Option
While whole grain bread is not considered a low carb option, it is a better choice than white bread for people with diabetes.
White bread contains very little fiber and can cause a more rapid spike in blood sugar as compared to whole grain bread. For this reason, the ADA recommends whole grain bread over white bread.
Some types of whole grain breads may also be made with nuts or seeds which can lower the total carbohydrate content. Always check the nutrition facts label to assess which option is best for you and your individual goals.
Keto Bread
“Keto bread” is a low carb bread that is often a staple for those following a ketogenic diet. This diet is very low in carbohydrates and high in fat.
Instead of wheat flour, keto bread is typically made with lower carb alternatives like coconut or almond flour. There are also usually extra fiber sources added like ground flaxseed or psyllium husk.
Click here to find out if keto bread is actually healthy.
Almond Flour Bread
Almond flour is a very popular option for low carb bread. It has a smooth texture and a nutty flavor profile. You can look for premade options in the store, or find dozens of 5-star recipes for homemade almond flour bread online. Since it’s made from nuts, almond flour bread is typically higher in fat than wheat or white bread.
Coconut Flour Bread
Coconut flour can give bread a light and fluffy texture with a slight hint of coconut. The coconut can absorb a lot of moisture which will keep the bread from drying out.
Flaxseed Bread
Flaxseeds are high in fiber and rich in omega-3 fatty acids. Ground flaxseeds may be mixed with other low carb flours in order to add fiber and binding to the breads. They are also often added whole to seeded breads.
How to Choose the Best Low-Carb Bread for Your Diet
Reading Labels: What to Look For
One slice of regular bread provides about 15 grams of carbohydrates. So if you’re looking for a lower carb option, you should look for products that provide less than 15 grams of carbs per slice.
It’s also important to consider the amount of fiber provided by the bread. Even if you are choosing a whole grain option instead of a low carb option, look for bread that is high in fiber to help reduce blood sugar spikes. A product is considered “high in fiber” at 5 grams of fiber per serving and a “good source of fiber” at 2.5-4.9 grams of fiber per serving.
Gluten-Free Options: Are They Always Low-Carb?
Gluten is a protein found in wheat, barley, and rye. Gluten-free should not be confused with low carb. Although low carb breads are typically gluten free because they are made without wheat, the two are not synonymous. There are plenty of gluten-free breads made with carb rich flours like rice, oat, and corn flours. Always refer to the nutrition facts label to find out the carb content of a particular product.
Tips for Incorporating Low-Carb Bread into Your Meal Plan
Creative Recipes: Beyond the Sandwich
Here are two Season recipes that include alternatives to sandwiches:
Mushroom and Greens Breakfast Pitzas
Whipped Cottage Cheese and Tahini Toasts with Peaches
How Season's Dietitians Can Help You Make the Best Choices
There are a lot of decisions to make when you have diabetes. Thankfully, you don’t have to go on this journey alone!
A Season Dietitian can help create a personalized plan to help you manage your diabetes. Your dietitian can work with you to determine your carbohydrate goals and create an individualized plan to support blood sugar control. They can also help with other nutrition- and health-related concerns along the way.
Did you know that 95% of our patients meet with a dietitian for free? Click here to schedule your first appointment!
