Lowest Breads for Low Carb
Finally! Shopping for low carb bread just became easier. Low carb bread, wraps and tortillas are in your local grocery store right now.
- Your best choice for bread on low carb
- What to look for when you buy low carb bread
- Types of bread to avoid
- Printable low carb bread list: 33 breads with 10 carbs or less
Break it down, slice by slice using our printable low carb list to choose delicious, low carb bread with only 1 to 10 net carbs per serving.
Most breads are made of wheat, which is mainly starch. Starch breaks down into sugar in your mouth as you chew – very quickly.
By the time these starches reach your stomach, most are already converted to sugar. Insulin levels rise rapidly and so does your blood sugar. What Can You Do?
Make a plan for eating low carb bread. If you make the wrong choices, you could ruin your low carb diet.
Your Best Bread Option
What’s the best low carb bread? Home made Soul Bread. Low carbers try it, love it, then return with tales of unique variations. That’s when things get interesting…
Original Soul Bread is safe for Atkins Induction, has less than 1 net carb per slice and is made with all natural ingredients. Soul Bread recipes capture the ultimate bread texture: airy but firm; golden-crusted with a rich and tender crumb.
Grab the Original Low Carb Soul Bread Recipe plus 7 variations on Low Carbe Diem.
Rules for Buying Bread
Certain low carb bread converts to sugar much more slowly. Low carb bread typically has higher amounts of fiber, so they tend to be healthier.
Net Carbs Count
- If you are counting carbs, you must read the bread label.
- Subtract the fiber grams from the total carbs to determine ‘net carbs.’
- Eat less than 9 to 10 carbs per hour.
Shop for These Breads
Smaller, thinner breads usually have less carbs because they have less of everything!
Try to avoid dense or thin breads- they usually contain the same amount of starch as regular bread.
High Fiber Bread
Many low carb breads substitute fiber for some of the starch in the bread. This reduces both carbs and calories.
High Protein Bread
Some low carb bread is made with wheat gluten instead of the whole grain. Since gluten is the protein part of the wheat, this type of high protein low carb bread is a good option.
Rough, Grainy Texture
Finely ground wheat breaks down into sugar more quickly. By contrast, a rougher texture generally indicates a lower glycemic bread.
Look for visible pieces of grains or cracked wheat.
Early research shows sprouted grain bread does not cause blood sugar to rise as quickly as regular bread. Sprouted grain bread is a popular choice on a low carb diet.
Note: Sprouted grains are not entirely fiber and still raise blood sugar if you are sensitive.
Low Carb Tortillas
Low carb tortillas are a great low carb bread substitutes. Low carb tortillas last a long time in the fridge/freezer. Several inexpensive varieties are available in grocery stores and online.
- Use low carb tortillas as a wrap.
- Fold tortillas in half to make a bun.
- Lay whole tortillas flat and use as the “crust” for a pizza.
Types of Bread to Avoid
Bagels and Rolls
Bagels and rolls are deceptive. A single bagel or roll can equal 2, 3 or even 4 normal servings of bread. Ouch!
Bagels and rolls are far less likely to be 100% whole grain. There are “thin bagels” with lower carb ingredients available in some grocery stores and online, but be sure to check every label carefully.
Soft bread is usually made from white and/or very finely ground flour which turns to sugar more quickly. Save a bite or two of these breads for your low carb cheat day, or a special occasion.
No! Avoid any bread with added sugar like the plague. Sweet breads do not belong on a low carb diet. A good rule is to avoid bread where one of the first five ingredients is sugar, honey, molasses or fructose. Run!
Alternative Grain Breads
Alternative grain bread (gluten-free bread) is higher in carbs than wheat-based bread (which are generally higher in protein).
Low Carb Bread List
A printable list of 33 whole grain, high fiber selections: low carb bread, buns, tortillas and wraps with 10 net carbs or less per serving. Click the image to view, print or save.
Rapid Keto Plan for Women
The Keto Beginning is a highly recommended program – especially if you’re not ready for Atkins Maintenance phases or an increase in carbs every day.
Bust through plateaus, eat more carbs and uncover a life you love. Restore your weight, balance hormones and lift mood naturally.
This carb cycling keto meal plan slides you into fat-burning mode, without needing to go strict low carb.
If what you’re doing isn’t working,
…this is your chance to change your body, meet your goals and achieve the balance you’re searching for.