The 4 Best Low-Carb Breads You’ll Love, According to a Nutritionist

First we had low carb shakes, then there were protein bars and low carb snacks, then over the last two years a growing line of low carb breads. carbohydrates. How is it possible that bread is actually low carb and yet tastes like bread? Everything you need to know about the growing range of low carb breads in supermarkets can be found here.

What is Low Carb Bread?

Unlike bread made with wheat flour, low carb breads are instead based on a range of alternatives to wheat flour, including whole grains, seeds or special flours in which the carbohydrates are lower. readily available. The result is bread that remains dense and chewy, and is often much higher in fat than regular bread, but particularly low in carbohydrates. An average serving of regular bread will contain between 20 and 40 g of carbohydrates for 2 medium-sized slices. This is compared to low carb breads which can have as little as 5g of carbs per 2 slices.

What are the benefits of low carb bread?

For people who are particularly interested in keeping their carb intake low or for those following a keto diet, low carb bread can greatly expand the range of foods they can include in the diet.

Low-carb breads in general are also exceptionally high in long-chain polyunsaturated fats thanks to their heavy seed base. These types of fat are associated with a number of health benefits and it is a type of fat that few Australians consume enough of. Although all soy and flaxseed breads offer this benefit, the amount of these fats in this bread is double what we typically find in other supermarket breads.

Are there any disadvantages?

Although nutrient-dense, low-carb breads are not low in calories, with an average serving of 2 small slices offering almost 300 calories. In general, the slices are also usually small, and the abundance of seeds means you’re struggling to find the chewy bread among the seeds and grains, which doesn’t make low-carb breads ideal for sandwiches.

It should also be said that some of the low carb breads available are heavily processed, with a range of formulated flours and additives used to give it the look, taste and consistency of regular bread. Nutritionally, this means that it may tick the box as a high protein, low carb product, but it remains processed and as such does not have the natural nutritional profile that a loaf of bread offers. dense grains of good quality and little processed.

Who are low carb breads good for?

The high protein and fiber content of Low Carb Medium Bread means it can be a great high-protein breakfast option for those who want to enjoy plain toast for breakfast, although that many people will need to enjoy with a carbohydrate-rich food such as a banana to create a nutritionally balanced breakfast. The other benefit of bread that contains far less refined flour than regular bread is that it is exceptionally filling and with an exceptionally low GI it is likely to keep you full for several hours after eating it. . On the other hand, for those who are sensitive to seeds and grains, this bread will probably not be suitable and it may also be a little heavy for children, especially children under 3 or 4 years old.

Ready to make avocado toast? Go for one of these nutritionist-backed low carb breads, all of which are totally delicious.

Low Carb Flaxseed Sunflower Macro Bread

500g, $4.80

Water, Wheat Gluten, Flax Seeds (13%), Sunflower Seeds (13%), Bamboo Fiber, Rapeseed Oil, Soy Flour, Vinegar, Yeast, Iodized Salt.

Per serving – 1110kJ (264cal), 21g protein, 15.9g fat, 3.6g carbs, 11.6g fiber, 237mg sodium.

Herman Brot Low Carb Bread

Herman Brot Low Carb Bread

600g, $6.80

Water, wheat protein, soy protein, pea protein, soy flour, flax seeds, sunflower seeds, soy groats, whole wheat flour, wheat bran, soy flour, yeast, apple fibre, salt iodized, toasted malted barley flour, white vinegar, emulsifier (322 soy), acidity regulator (262)

Per serving – 1040kJ (249cal), 23.6g protein, 12.8g fat, 5.0g carbs, 10.7g fiber, 350mg sodium.

Alpine Lower Carb

Alpine Lower Carb

600g, $6.90

Water, wheat protein (gluten), soy groats, flax seeds, sunflower seeds, wheat fibers, modified wheat starch (1413), apple fibers, wheat protein isolate, yeast, vinegar, iodized salt, mineral salt (516), emulsifiers (481)

Per serving – 656kJ (156cal), 13g protein, 6.9g fat, 7.2g carbs, 7g fiber, 233mg sodium

Burgen's Low Carb Sunflower and Flaxseed

Burgen’s Low Carb Sunflower and Flaxseed

660g, $6.20

Water, Seeds (Flax Seeds (11%), Sunflower Seeds (11%)), Wheat Gluten, Wheat Fibre, Soy Protein Isolate (5%), Modified Wheat Starch (1413), Protein Isolate wheat (4.5%), baker’s yeast, vinegar, wheat semolina, fermented wheat flour, vegetable gum (412), iodized salt, wheat flour, barley malt flour.

Per serving – 959kJ (228cal), 21.4g protein, 12.1g fat, 2.5g carbs, 12.8g fiber, 297mg sodium.

Leanne Ward and Susie Burrell of The Nutrition Couch Podcast (www.thenutritioncouch.com) are on tour in Sydney (September 3) and Melbourne (September 17) to share all their advice on hormones, gut health and fat loss – buy your tickets here – https://thenutritioncouch.com/

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