All hail the low-carb Gods! Thanks to a slew of new bakehouse products, you no longer have to ditch bread to stick to a plan like keto or Atkins.
"It's easier than ever to follow a low-carb diet," says Julie Upton, registered dietitian, and co-founder of the dietetics practice and nutrition communications firm Appetite for Health. "There are now so many innovative products available that previously would have been excluded from a low-carb diet, including bread," she adds.
When shopping for a low-carb loaf (or wrap, or bagel), Upton recommends looking beyond a product's advertised claims and going directly to the nutrition facts panel to do some detective work. "Right now, there is no legal definition of 'low-carb,' so manufacturers who use the term on their label often just make up their own definition," she says.
While everyone's daily carb goal differs a bit, Upton recommends, as a general rule of thumb, looking for slices with a maximum of 10 grams of carbs and 0.5 grams of sugar.
Not sure where to start? These nutritionist-backed, low-carb options (from Upton and other top registered dietitians) all fit the bill and won't leave you longing for a traditional loaf.
1 slice: 45 calories, 2 g fat, 1 g saturated fat, 7 g carbs, 7 g fiber, 0 g sugar, 7 g protein
A slice of whole-wheat bread has 4 grams of protein and 2 grams of fiber. This option delivers nearly twice the amount of protein and more than three times the fiber, which is just one reason Upton is a fan of this "satisfying" and "filling" bread. Another plus? The texture is parallel to that of its carb-riddled counterpart.
"The base of this bread is wheat protein isolate and wheat gluten, which are the two ingredients that give bread the texture we love and crave so much," explains Upton. "To make this product, they remove the carbs from the flour and only utilize the proteins of the grain. This helps bolster the protein while keeping the bread-like texture."
1 slice: 90 calories, 6 g fat, 1 g saturated fat, 7 g carbs, 4 g fiber, 0 g sugar, 6 g protein
This tasty almond and coconut flour-based bread is perfect for everything from avocado toast to peanut butter and banana sandwiches—and it's made with ingredients you can feel good about. Those are just a few of the reasons that Isabel Smith, RD, CDN, the founder of Isabel Smith Nutrition, often recommends it to her clients.
"It has simple ingredients and is a good source of fiber which is a big plus considering some breads have none," she says.
Protip: Grain-free bread such as this one can take longer to toast. To get a crispy slice, Smith recommends dialing your toaster up to the highest setting.
1 slice: 60 calories, 3.5 g fat, 1 g sat fat, 4 g fiber, 0 g sugar, 6 g carbs, 5 g protein
Cinnamon, golden raisins, low-carb Stevia, and a bit of honey lend this loaf some sweetness, while the oat fiber and flaxseed meal dial up the fiber content.
"This can be a filling option for those able to consume gluten and dairy who are looking for a low-carb sandwich bread with a hint of sweet flavor," says Maggie Michalczyk, RDN.
1 piece: 50 calories, 2.5 g fat, 1.5 g saturated fat, 1.5 g carbs, 0.5 g fiber, 0.5 sugar, 4.5 g protein
"These sandwich thins are really delicious and made from whole food ingredients including cauliflower, eggs, and parmesan cheese," says Amy Shapiro RD, founder of Real Nutrition. "They're also free of additives, gums, and thickeners and toast up really nicely," Shapiro adds.
Another perk? Their versatility. As Shapiro notes, "they can be used for sandwiches or burgers or as a base for a pizza or flatbread. They also come in a variety of flavors (like jalapeno, Italian, and everything) that makes changing up your menu easy!"
1 tortilla: 35 calories, 2 g fat, 1 g saturated fat, 10 g carbs, 8.5 g fiber, 0 g sugar, 3 g protein
"These delicious tortillas are free of the bitterness sometimes found in whole grain products, making them the perfect option for tacos and beyond," says Lauren Harris-Pincus, RDN, the author of The Protein-Packed Breakfast Club. "They're the perfect base for pizzas, breakfast tostadas, or a standard PB&J."
1 wrap: 8 calories, 0 g fat, 0 g saturated fat, 0 g carbs, 0 g fiber, 0 g sugar, 1 g protein
If you're a fan of wraps but are trying to cut back on calories and carbs, consider this egg and cauliflower-based product a new go-to.
"I find sometimes clients want a way to 'wrap' or transport things but aren't necessarily looking for something that has the taste or texture of real bread. Crepini wraps are perfect in that instance," says Lauren Slayton, RD, the founder of the dietetics practice Foodtrainers. "Plus, they're totally free of carbs, so they're great for those on keto plans."
1 slice: 110 calories, 7 g fat, 0.5 g saturated fat, 8 g carbs, 4 g fiber, 0 g sugar, 4 g protein
Many low-carb, gluten-free breads rely on gums and thickeners to achieve a texture more reminiscent of a traditional loaf—but not this option, which Shapiro says is one of her favorites.
"It actually tastes like bread and toasts up great. It keeps me satisfied all morning long," she notes.
Don't miss 5 Major Mistakes You're Making on a Gluten-Free Diet.
1/2 bagel: 45 calories, 2 g fat, 1 g saturated fat, 7 g carb, 7 g protein, 7 g fiber
Bagel lovers on a diet, rejoice! Thanks to Thin Slim Foods, you can finally have your favorite breakfast staple without using up a day's worth of carbs.
"The calories are a fraction of what you'd find in a traditional bagel, and the fiber and protein content are really substantial, which will help keep you full and satisfied throughout the morning," says Upton.
1 wrap: 30 calories, 0 g fat, 0 g saturated fat, <1g carb, <1 g fiber, 0 g sugar, 5 g protein
"These egg white-based wraps come in four tasty flavors, including Southwest, rye, Italian, and original. The possibilities of what you can put in them or make with them are endless," says Michalczyk. "They're made with just a few simple ingredients and fit into gluten-free, dairy-free, keto, and paleo diets."
Available for purchase at specialty food stores.
1 slice: 110 calories, 7 g fat, 1 g saturated fat, 8 g carbs, 4 g fiber, 0 g sugar, 4 g protein
While traditional loaves tend to serve up what Smith refers to as "a big whack of carbs" this product offers much more than that in terms of nutrition, which is why Smith recommends it to her clients.
"I like that it provides a variety of seeds and nuts, including flax, hemp, and almonds," says Smith. "These ingredients are a good source of minerals, as well as healthy fats and fiber," she adds.
For more, be sure to check out We Tried 9 Popular Types of Bread and This Is the Best.
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