The 4 Best Low-Carb Breads You’ll Love, According A Nutritionist – Women’s Health

First, we had low carb shakes, then there was low carb protein bars and snack bars and then over the past couple of years a growing range of low-carb breads. How is it possible that bread could actually be low in carbohydrate yet still taste, like bread? Everything you need to know about the growing range of low carb loaves in supermarkets is right here.

What is low-carb bread?

Unlike bread that is made from a base of wheat flour, low carb loaves are instead based on a range of wheat flour alternatives including wholegrains, seeds or specialty flours in which the carbohydrate is less readily available. This results in a bread that remains dense and chewy, and is often much higher in fat than regular bread, but especially low in carbohydrates. An average serve of regular bread will contain between 20-40g of carbohydrates per 2 average sized slices. This is compared to low carb loaves which may contains as little as 5g of carbohydrate per 2 slices. 

What are the benefits of a low-carb bread?

For individuals who are especially keen to keep their intake of carbohydrates low, or for those following a keto diet, low carb bread can significantly expand the range of foods they can include in the diet. 

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

Are there any downsides?

While nutrient rich, low carb breads are not low in calories, with an average serve of 2 small slices offering close to 300 calories. In general, the slices are also generally small, and the abundance of seeds mean that you are fighting to actually find the soft bread amongst the seeds and grains which does not make low carb breads great for use in sandwiches. 

It should also be said that some of the low carb loaves 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 it may tick the box as a high protein, low carb product, but it still remains processed and as such lacking the natural nutritional profile a good quality, minimally processed dense grain bread offers. 

Who are low carb breads best for? 

The high protein and fibre content of the average low carb loaf means that it can be a great protein rich breakfast option for those who want to enjoy plain toast for breakfast, although many people will need to enjoy it with a carbohydrate rich food such as a banana to create a nutritionally balanced breakfast. The other benefit of a bread that is much lower in refined flour than regular bread is that it is exceptionally filling, and with an exceptionally low GI 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 is unlikely to suit and it is also likely to be a little heavy for children, especially children under the age of 3 or 4. 

Ready to prep some avo toast? Opt for one of these nutritionist-backed low-carb breads, all of which are totally delicious.

Macro Linseed and Sunflower Low Carb Loaf

500g, $4.80

Water, Wheat Gluten, Linseed (13%), Sunflower Seeds (13%), Bamboo Fibre, Canola Oil, Soya Flour, Vinegar, Yeast, Iodised Salt. 

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

Herman Brot Low Carb Bread

600g, $6.80

Water, Wheat Protein, Soy Protein, Pea Protein, Soy Meal, Linseed, Sunflower Seeds, Soy Grits, Wholegrain Wheat Meal, Wheat Bran, Soy Flour, Yeast, Apple Fibre, Iodised Salt, Roasted Malted Barley Flour, White Vinegar, Emulsifier (322 From Soy), Acidity Regulator (262)

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

Alpine Lower Carb

600g, $6.90

Water, Wheat Protein (Gluten), Soy Grits, Linseeds, Sunflower Seeds, Wheat Fibre, Modified Wheat Starch (1413), Apple Fibre, Wheat Protein Isolate, Yeast, Vinegar, Iodised Salt, Mineral Salt (516), Emulsifiers (481)

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

Burgen Lower Carb Sunflower & Linseed

660g, $6.20

Water, Seeds (Linseed (11%), Sunflower Seeds (11%)), Wheat Gluten, Wheat Fibre, Soy Protein Isolate (5%), Modified Wheat Starch (1413), Wheat Protein Isolate (4.5%), Baker’s Yeast, Vinegar, Wheat Meal, Fermented Wheat Flour, Vegetable Gum (412), Iodised Salt, Wheat Flour, Barley Malt Flour.

Per Serve – 959kJ (228cal), 21.4g protein, 12.1g fat, 2.5g carb, 12.8g fibre, 297mg sodium.