In the quest for a low-sugar lifestyle, sometimes bread can get a bad rap.
Survey the bread aisle at any local grocery store and you’ll quickly begin to notice products that tout flavors and contents that lead to just one thing: added sugars.
Brown sugar, honey, molasses and raisin juice are just a few of the sweet additions found in popular breads and wraps. These added sugars can cause many clean eaters to duck and dive as soon as they see a loaf of honey-oat whole wheat coming their way.
But sometimes a lettuce wrap just won’t cut it. Sometimes, your almond butter and sliced pear need a bit of company.
When it comes to low-sugar lifestyles, bread can actually be a happy component—especially when it’s paired with protein-packed ingredients.
So how can you tell if a certain bread is a smart choice?
It’s as easy as 1, 2, 3.
Look for bread that has:
- A simple, clean ingredient list with whole grains listed first.
- 100 calories or less.
- At least 2 grams of fiber and 3 grams of protein.
A single slice of bread can contain 1 teaspoon or more of added sugars, or about 1/6 of your daily sugar recommendation, according to the American Heart Association.
To save you the hassle of sifting through the encyclopedia of ingredient labels on bread packages, we’ve done the legwork for you.
Here are some of our favorite breads and wraps, handpicked by a Spectrum Health registered dietitian and taste-tested by other dietitians:
- FlatOut multigrain bread with flax wrap: 100 calories, 17 grams carbs, 8 grams fiber, 1 gram sugar, 9 grams protein
- Food for Life 100 percent sprouted whole grain bread: 80 calories, 15 grams carbs, 3 grams fiber, 0 grams sugar, 4 grams protein
- Food for Life cinnamon raisin 100 percent sprouted whole grain bread: 80 calories, 18 grams carbs, 2 grams fiber, 5 grams sugar, 3 grams protein)
- La Tortilla Smart and Delicious soft wrap minis white whole wheat: 50 calories, 9 grams carbs, 6 grams fiber, 0 grams sugar, 4 grams protein
- La Tortilla Smart and Delicious 100-calorie whole wheat tortilla: 100 calories, 24 grams carbs, 8 grams fiber, 3 grams sugar, 5 grams protein
- Rudi’s Organic 7-grain and flax bread: 90 calories, 15 grams carbs, 3 grams fiber, 2 grams sugar, 4 grams protein
- Rudi’s Organic 7-grain and flax wraps: 160 calories, 27 grams carbs, 3 grams fiber, 2 gram sugar, 5 grams protein
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All carbohydrates become glucose or glycogen in the human body. There is absolutely no necessity for dietary carbohydrates, because your liver can convert other fuel sources to glycogen for the trace amounts required. Don’t trust me or anyone else’s opinion, look for yourself.
Jessica Corwin responds:
Thank you for your comment, Michael.
You are correct in that the human body can survive without dietary carbs. In particular, we do not need grains nor sugar, however the dietary carbs found in fruits and vegetables have been found to offer far more nutritional benefits than the calories alone. Plant foods provide us with phytonutrients and antioxidants that protect and repair our organs and tissue, fiber that helps to clean out our digestive tract, prebiotics to feed the friendly bacteria in our guts and so much more!
You are correct in that a very low carb diet can fuel our body, will it be able to protect our body for the long term? Fruits and vegetables are proven means of aiding the fight against obesity, diabetes, heart disease and cancer. A diet high in fat is certainly not going to offer the same disease fighting benefits.
There is also the concern that a highly acidic diet (without plant foods to bring the pH back down) may cause other adverse effects in the body. So, yes, a high fat/protein diet can provide energy, but I consider the bigger picture, I would not want to take the risk and ditch our cancer fighters.
Making your own whole wheat bread is the way to go. Just need flour, water, salt, and yeast (either fast acting pack from the store or make your own). Give the dough some time to do it’s magic and you have a healthy, cheap, and delicious food on your hands!
Thank you, I found the list very helpful. Glad to know bread is not my enemy if I can make an informed decision.