Which Breads have the Least Carbs
Bread as a Staple Food
Bread is a staple food that has been consumed for thousands of years, and most people eat it every day! The typical flour used for bread is refined wheat flour, which has a high carb content and off limits conditions such as diabetes. However, it is now widely accepted that reducing carb intake encourages the body to burn fat and lose weight, stabilise blood sugars and reduce the risk of metabolic syndrome, e.g. Type 2 diabetes and auto-immune diseases including chronic inflammation and joint pain. A big step to reducing carbohydrate intake is by eliminating wheat bread.
We call limiting our carb intake and tracking our net carb intake a low carb diet or ketogenic diet. In simple terms, the difference in names reflects the number of grams of carbs we are eating and how low we set our net carb count. A Keto Diet would involve net carbs of less than 50 grams per day, while a Low Carb Diet would involve net carbs ranging from 50 grams per day to 150 grams per day, depending on how low carb you wish to go would vary between 50grams of net carbs per day and 150 grams of net carbs per day. Consequently, traditional whole grain breads, sour dough breads, and white breads made from refined wheat flour are not suitable for a Low Carb or Ketogenic diets.
Can I eat bread on a Low Carb Diet?
The answer to this question is yes and no. If you are following a low carb diet or ketogenic diet you will need to ditch traditional wheat bread. Most conventional breads are made with “enriched” flour which is still wheat flour but stripped of the nutritious elements (such a fibre) contained in the original grains. In addition, the carbs in wheat flour bread quickly convert into sugar, making it easy to overconsume. White bread lacks any nutritional value and as the ingredients quickly convert into sugar, consuming wheat or grain bread (including sour dough bread) will raise blood sugar levels causing the liver to store more unused energy as body fat. If you are trying to lose weight, then it is best not to eat bread on a low carb or ketogenic diet.
If you eat a lot of wheat bread but have decided to start a low carb or keto diet, you may wonder what you can use to replace it?
Can I even eat bread on a low carb diet?
Surprisingly, the answer is yes!
Low Carb Bread Alternatives
Finding low carb bread alternatives will allow you to continue enjoying a favourite food which in turn can make it easier to stick to a new and different way of eating. It will make your new diet more manageable in that you will change what you eat but not the way you eat it. This means that if you are used to eating sandwiches, bread or toast for breakfast, there are many low carb bread alternatives available to enjoy and to replace the high carb count, blood sugar affecting, conventional offerings. This also includes a good selection of low carb, gluten free bread options for those who are intolerant to gluten or have coeliac disease.
In our opinion, the best choice low carb bread alternatives are those that provide a more bread-like “mouth feel” when eating, for example they have a good crust to them and a chewy bread like texture. Those with real food ingredients will also help to balance blood sugar and curb cravings.
What is the lowest carb bread product in the UK?
Here are three creative alternative low carb bread products for the more adventurous!
Cloud Bread
This recipe for cloud bread (or oopsie bread) is very popular with low carb and keto dieters and makes a protein rich alternative to regular bread. It is a great option for a DIY sandwich bread or muffin replacement and can be made and eaten every day. Oopsie bread of cloud bread contains less than a gram of net carbohydrates. What's not to love!
Cloud Bread Recipe:
To make the cloud bread you will need:
3 large free-range eggs
85g cream cheese
Pinch of Sea Salt
How to make Cloud Bread:
Pre heat your oven to 180C
Line a baking sheet with lightly greased baking paper
Separate the egg yolks from the egg whites and in a large bowl, whisk the egg whites with an electric mixer (or by hand) until they form stiff peaks – set to one side
In a second bowl, mix the egg yolks with the cream cheese and salt
Gently fold the egg whites into the second bowl and then scoop the mixture out onto the baking paper in bun sized drops.
Bake for approximately 30 minutes until golden and use as a substitute for sandwich bread.
Aubergine Toast
This is a simple and effective alternative to whole grain bread. Simply slice off the end of the aubergine and cut the remaining vegetable into disks that are one inch thick. Brush lightly with oil and grill or bake these in the oven until golden brown. Once they have cooled you can use the disks for the base of a burger bun or top with scrambled eggs and nitrite free bacon. For a sandwich bread alternative, slice the aubergine lengthways and repeat the process.
Portobello Mushrooms
These are surprisingly good grilled or baked to wrap around a burger or bacon sandwich. Go on try it, we dare you!
But Which Bread has the Lowest Carbs?
We know that the keto-friendly and low carb bread options we offer through our online shop are up there with the lowest carb breads in the UK. Here are three actual low carb bread and bagel options that provide a fantastic alternative to traditional wheat flour bread. You should note that all results have been lab-tested for accuracy too.
Primal Alternative Fat and Seedy Bread
This delicious nutrient dense gluten-free fat and seedy bread is made from nutritious, healthy whole food ingredients including nut flour, free range eggs, vegetables, seeds and healthy fats. The carb count of this keto friendly bread is 1 gram of carbs per slice. That’s hard to beat for a hand made low carb bread! It is delicious toasted, and this thinly sliced bread makes a great low carb sandwich too. Described by customers as a tasty and satiating high protein keto bread, this is a great alternative low carb loaf.
Primal Alternative No Nut Hemp Bread
This lunch box friendly gluten-free no nut hemp bread is soft like ‘real’ bread with a chewy crust. It works well toasted or as a keto sandwich bread and is a great sliced bread option too. It is handmade entirely from whole food ingredients including hemp seeds, free range eggs, herbs and olive oil and is naturally low in carbohydrates coming in at 1.8g of carb per slice. That’s hard to beat and remember, on a keto diet you are restricting your carb intake to between 20grams and 50 grams per day. So, when you ask, can you eat 2 slices of bread on a low carb diet? With this bread, yes you can!
Primal Alternative Low Carb Keto Bagels
These tasty and satiating low carb keto bagels are made without grains (so naturally gluten free) and free from dairy, legumes and sugar. They have a carb count of 2.8 grams of carb per bagel and are delicious sliced and filled with cream cheese, almond butter, salad and olives or ham and mayonnaise.
What kind of bread has the lowest carbs?
In this article we have shown why people avoid wheat breads on a low carb or keto genic diet. We have explored whether it is possible eat bread on a low carb diet. And we have provided 3 kinds of vegetable and dairy based low carb bread substitutes and 3 great tasting alternatives to sliced bread and bagels with the lowest carb count.
We hope you have fun exploring these tasty options and remember – it is always easier to change what you are eating than how you eat it. With Primal Deli keto friendly, low carb bread you'll never need to compromise again!
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Recently, I reviewed my views on nutrition and it turned out that low-carb bread can be a great alternative to traditional options. After incorporating low carb bread into my diet, I noticed that I felt different and my energy was more consistent throughout the day. Definitely worth a try!