8 Delicious Low-Carb Breads

Bread

Verywell / Alexandra Shytsman

You can cut back on carbs without eliminating bread, but how do you choose which low carb bread is best? On a truly low-carb diet for your health, regular bread has to be extremely restricted. You must switch to special low-carb bread or make your own, such as flax meal bread.

Carbs and Blood Sugar

Grains like refined wheat flour are mostly starch, made up of long strings of glucose. The enzymes in your saliva start breaking down starch molecules into sugars while you chew.

By the time they reach the stomach, most starches have been converted to sugar. But there are exceptions: Some types of bread, like sprouted whole grain bread, may have less of an effect on your blood sugar because they contain more fiber.

Foods with fiber are digested at a slower rate, which can reduce how quickly blood sugars rise.

Another factor that affects how bread impacts blood sugar is whether or not bread is eaten alone or in combination with another food. For example, eating a plain slice of white bread will increase blood sugar more quickly than eating a piece of bread with peanut butter which contains protein and fat.

5 Types of Light Bread

Orowheat whole wheat
Verywell / Alexandra Shytsman

"Light" (or "lite") bread is a marketing term used to describe bread that is usually lower in calories, fat, or sodium than a brand's regular version, according to the FDA. Light breads typically contain fewer calories than regular bread, and may also have fewer carbohydrates.

A food labeled "light" may also mean that it is actually lighter in color. When in doubt always read the label. Here's an example of the difference between one brand's regular and light bread. Bread labeled "lite" or "light" may also contain high fructose corn syrup, linked to heart health complications.

Note that according to Pepperidge Farm, the serving size for the Whole Grain Whole Wheat (regular) bread is one slice (49g), but the serving size for Whole Wheat Light Style bread is listed as three slices (57g) on the nutrition facts label. It is helpful to know that whole grain and whole wheat contain all three parts of the grain kernel—the bran, endosperm, and germ. However, whole wheat exclusively refers to wheat kernels, while whole grain includes other grains, such as barley, corn, and rye.

Listed below is a comparison of the carbohydrates of each bread per slice (not per serving).

Pepperidge Farm Whole Wheat Bread

Whole Wheat Bread

Whole Wheat Light Style Bread

Weight: 49g (1 slice) Weight: 19g (1 slice)

23g carbohydrate

9g carbohydrate
4g fiber 2g fiber 
130 calories 45 calories

Several other brands have light bread options. Most include a reduced calorie and carb version of classic whole wheat, but some brands (like Healthy Life Bread) offer other flavors and styles, including hot dog buns. Some brands offer sugar-free and gluten-free bread options as well.

3 Types of Low-Carb Tortillas

Perhaps the best commercial bread substitute is a low-carb tortilla because they are filling and full of fiber. One tortilla can replace two slices of bread, usually for fewer carbohydrates.

Make a healthy wrap, use it as a hot dog bun, or as the basis for a low-carb pizza. If your local store doesn't carry them, several brands are available online.

Tips for Finding Low-Carb Bread

When you know what to look for, it's easy to shop for low-carb bread at your local supermarket, health food store, bakery, and even online.

Set a Carb Goal

Compare carbs in several loaves of bread from different brands to find the options that fit your diet. A typical slice of bread usually contains around 15 to 20 grams of carbohydrates.

While there isn't a standard definition of low-carb bread, decide how many carbohydrates you want to use as bread and choose accordingly. For example, if you keep your meal under 30 grams of carbohydrates and the bread you like contains 20 grams of carbohydrates, eat one slice instead of two.

Find Thin Bread

Smaller or thinly sliced bread will have fewer carbohydrates and calories simply because they have less mass. However, watch out for very dense thin bread, as the amount of starch in this bread can be similar to regular bread.

Choose More Fiber

Search for a bread that has more fiber. Fiber is the indigestible part of carbohydrates that can aid in feelings of fullness as well as reduce how quickly blood sugars rise. Look for bread with at least 3 grams of fiber.

Whole grain breads are naturally rich in fiber. If you choose a bread with added fiber, such as inulin, or chicory root fiber, that may also help to fill you up.

Look for Whole Grains

Look for a whole grain bread. Whole grain breads tend to have more vitamins, minerals, and fiber. They may not always be low-carbohydrate though so read labels. If you want to reduce your carbohydrates when choosing a whole grain bread, eat one slice instead of two.

Seek Sprouted Grains

Though there hasn't been much research, some preliminary evidence shows sprouted grain bread does not cause rapid, high, spikes in blood sugar the way regular bread does. Sprouted grains are thought to have a lower glycemic index because they are not processed the same.

Many of them are flourless and many of them are marketed to people who have diabetes for their ability to raise blood sugars at a lower rate. Keep in mind, however, that if a brand claims large amounts of fiber and very low carbs, take a closer look at the nutrition label to confirm.

Opt for High Protein

Some bread makers use wheat gluten instead of whole grain to lower the carbohydrates of bread. People with celiac disease are allergic to gluten and therefore cannot eat this type of bread.

But, there are many sprouted breads and lower carbohydrate gluten-free breads that are made with nut flour.

Bread to Avoid

While you may be able to include some types of bread on a low-carb diet, other popular varieties are almost always high-carb and high-GI. You may have these types of bread in moderation, but they won't be a staple of your low-carb diet.

Bagels and Rolls

Nutrition labels for bagels and rolls can be deceptive: They often contain two, three, or even four normal servings of bread. Some labels may state that a bagel has 45-90 grams of carbohydrates.

When comparing bagels to sliced bread, this would be equivalent to eating about 3-6 slices of bread.

Some brands offer bagel "thins" that have fewer calories and carbs. If you can't find these options, make them yourself.

Using a spoon (or your fingers), remove the soft centers of a sliced bagel. Hollowing it before you place your schmear or using it for a sandwich will reduce some of its carb load.

Soft Bread

Challah bread
Challah bread. Verywell / Alexandra Shytsman

Soft bread is usually made from white and/or very finely ground flour. Your body quickly breaks this down into sugar, giving bread like challah (which can have 35 grams of carbs per serving) a high glycemic index.

Sweet Bread

While most bread is made with some sugar, try to avoid brands that have added (even hidden) sugar. Check the nutrition label carefully: If one of the five ingredients is sugar, honey, molasses, fructose, or another name for sugar, you'll know that bread isn't the best first choice. A good rule of thumb is to consume bread with 3 grams or less of sugar per slice.

Alternative Grain Bread

Wheat has more protein than most other grains, but alternative grain bread (such as those used in gluten-free options) is usually higher in carbohydrates than bread made with wheat. Look at the serving size and nutrition information carefully.

3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Mofidi A, Ferraro ZM, Stewart KA, et al. The acute impact of ingestion of sourdough and whole-grain breads on blood glucose, insulin, and incretins in overweight and obese men. J Nutr Metab. 2012;2012:184710. doi:10.1155/2012/184710

  2. Title 21. Food And Drugs. Subchapter B Food For Human Consumption. U.S. Food And Drug Administration Department Of Health And Human Services.

  3. Le MT, Frye RF, Rivard CJ, et al. Effects of high-fructose corn syrup and sucrose on the pharmacokinetics of fructose and acute metabolic and hemodynamic responses in healthy subjectsMetabolism. 2012;61(5):641-651. doi:10.1016/j.metabol.2011.09.013

Additional Reading

By Laura Dolson
Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks.