Lowest Carb Whole Grain Bread

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Best Overall: Daves Killer Bread Thin Sliced

Multi-Grain High Protein Bread | Low Carb High Protein Bread
  • â13 grams of carbs per sliceâ

Dave’s Killer Bread now offers a best-selling Thin Sliced 21 Whole Grains and Seeds option, and it’s lower in carbs and calories than their other bread products.

The original version of this bread has 22 grams of carbs per slice, while this thin-sliced choice has only 13 grams of carbs and 2 grams of dietary fiber per slice.

This bread is a great choice for making sandwiches and toast, with the hearty seeded crust adding texture and the mixture of grains giving it a subtle, sweet taste.

Dave’s Killer Bread products are all organic, and the thin-sliced version still delivers 140 milligrams of omega-3 fatty acids and 12 grams of whole grains per 70-calorie slice.

âBuy itâ: Target.com âPriceâ: $5.49

Egglife Egg White Wraps

“These egg white-based wraps come in five tasty flavors, including Southwest, rye, Italian, everything bagel, 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.”6254a4d1642c605c54bf1cab17d50f1e

Available for purchase at specialty food stores and .

Simple Carbohydrates Versus Complex Carbohydrates

Simplecarbs come in the form of sugar, like fruit juice, table sugar, honey, softdrinks, white bread and other sweets. Milk, although healthy, contains naturalsugar called lactose and also falls under the category of simple carbs. Simple carbs spike blood sugar and can causean energy crash not long after consuming them.

Complex carbohydrates make a much better dietary choice. Because they take longer to digest, theyre a more stable source of energy. Complex carbohydrates include starches, like whole-grain bread and cereals, potatoes, whole grain pasta, brown rice, and legumes .

Complex carbohydrates have longer chains and are slower to break down. For this reason, they provide more lasting energy for the body. Fiber also fills you up and slows the absorption of sugar. Fibrous foods that fall into the category of complex carbohydrates, include bran, whole wheat, oats, seeds and popcorn. ,

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Why You’ll Love This Low Carb Whole Wheat Sandwich Bread Recipe

  • The bread is so soft and tender and it has a slightly chewy crust. You will love the fluffy texture! The bread slices beautifully and it’s great for sandwiches.
  • It’s way healthier than storebought low-carb breads. Those lack flavor and more important, they lack healthful ingredients. Many are packed with ingredients like hydrogenated soybean oil and preservatives. My low carb whole wheat sandwich bread is whole grain and it has just six ingredients: yeast, whole wheat flour, vital wheat gluten, psyllium husk, olive oil and soy milk.
  • Low carb breads can be beneficial to those watching their sugar intake. Low carb breads can satisfy a craving without spiking blood sugar. They are a great way for low carb eaters to have their bread and eat it too.
  • If you buy low carb breads right now, which often cost a premium, you’ll save money by making your own. I was inspired to make this bread by a reader who said they were saving a ton of money on keto breads by making my whole wheat high protein sandwich bread. That bread is amazing and it is fairly low in carbs with just 14 net grams of carbs in each slice. But I wanted to create a version with whole grains and even fewer carbs, and this is it!
  • You can make this bread from scratch in under three hours. This includes two rises, for the kneaded dough and the shaped loaves. Forty minutes in the oven and you’re done!

Who Should Avoid Grains

Low Carb Whole Wheat Bread

Certain people should avoid grains.

If you have Celiac disease or gluten sensitivity, you should avoid wheat, rye, triticale and barley. You should also avoid oats unless they are specifically marked gluten-free, because they are often cross-contaminated with gluten. However, other gluten-free grains like buckwheat and quinoa are fine.

And if youre on a strict Keto diet, you should typically avoid these grains in most instances because they are too high in carbs.

Fortunately, there are several grain-free alternatives that are also low in carbs – like cauliflower rice, zucchini noodles, and grain-free bread products made from flours like almond flour and coconut flour.

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Outer Aisle Plantpower Cauliflower Sandwich Thins

The first thing youll notice about these sandwich thins is that they contain just four simple ingredients: cauliflower, cage-free eggs, Parmesan cheese, and nutritional yeast. Better yet, each thin only contains 1 gram of net carbs and offers a whole serving of vegetables. Top the Italian flavored sandwich thins with pesto, sundried tomatoes, or cheese, use the everything variety to wrap up deli meats and egg scrambles, or bust out the jalapeño when youre seeking a subtle kick. Who says you cant have pizza on keto? These also serve as the perfect crust for a thin-crust homemade pie.

Tools To Make Keto Bread With Almond Flour

Tap the links below to see the items used to make this recipe.

  • Loaf pan This one is the perfect size and doesnt stick in case the parchment paper coverage misses some areas. The non-stick surface is PTFE-free and PFOA-free.
  • Parchment paper sheets These are pre-cut for baking sheets, but the size is also perfect for loaf pans to hang over the sides when making low carb bread.
  • Bread maker This is NOT required for this low carb bread recipe! But, some people want one and my readers have told me that the recipe does work in it, on the quick bread setting.
  • Psyllium husk powder This is the one I use and it doesnt turn purple for me. Some brands of psyllium husk powder can do that, though its harmless either way.

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How Many Carbohydrates Can You Have When On A Ketogenic Diet

If youre new to a low carb diet and are trying to get into ketosis , then its recommended that you stay under 50g of carbohydrates a day.

But once your body is well into ketosis, most people are able to eat up to 100 grams of carbohydrates a day and still stay in ketosis. This means sourdough bread can be eaten on a low carb diet with careful planning.

Portobello Mushroom Burger Buns

Low carb ketogenic grain free bread

People can also use large grilled or baked portobello mushrooms in place of bread.

They can add the mushrooms to the grill during barbecue season to make low-carb burger bun substitutes. These may have a more substantial mouthfeel than other bread alternatives.

Alternatives for wraps and tortillas include the following:

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High Carb Grains To Watch Out For

Although many types of grains can fit into a healthy, low carb diet, some types of grains contain a high number of carbs and are low in fiber.

Refined grains, in particular, are grain products that have undergone processing to improve their texture and shelf life.

This results in a lower content of fiber, which can increase the number of net carbs in the final product.

A few examples of grains that are high in carbs include:

  • white bread
  • potato chips
  • instant oatmeal

Additionally, keep in mind that if youre cutting carbs, you may still need to limit many healthy whole grains, depending on how restrictive your diet is.

For example, very low carbohydrate or ketogenic diets often limit carb intake to less than 50 grams per day, which can make it challenging to fit any grains into your daily allotment of carbs .


Refined grains have undergone processing to improve their texture and shelf life. These foods are typically lower in fiber and higher in net carbs than whole grains.

Low Carb Almond Flour Bread Ingredients

The pleasant surprise about this low carb bread recipe was that it worked out with only five ingredients :

  • Blanched almond flour The kind you use here is important. It needs to be super fine almond flour like this to achieve the right texture.
  • Psyllium husk powder Some brands can turn gray or purple when baking, so I recommend this one for consistent results.
  • Baking powder I always use gluten-free, but any kind will work.
  • Eggs Be sure you use large not medium, extra large, or jumbo.
  • Coconut oil You can also use butter instead, in the same amount.
  • Warm water This helps the psyllium husk bloom, since it absorbs moisture.

The combination of texture, taste and only a handful of ingredients all make this the best low carb bread in my book.

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Healthy Whole Grains: What The Evidence Really Shows

This guide is written by Franziska Spritzler, RD and was last updated on July 14, 2022. It was medically reviewed by Nicola Guess, RD MPH PhD on July 14, 2022.

The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.

All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. We’re fully funded by the people, via an optional membership. Most information at Diet Doctor is free forever.

Read more about our policies and work with evidence-based guides, nutritional controversies, our editorial team, and our medical review board.

Should you find any inaccuracy in this guide, please email .

Choosing Healthy Carbohydrates While Dieting

Brands of Low

If you’re following a strict low-carb diet, such as a ketogenic diet , eating just two slices of whole wheat bread would exceed your total carbohydrate intake for the day. This means you should avoid consuming wheat bread on a keto diet.

If you’re following a less strict low-carb diet , eating two slices of bread a day could be part of a healthy diet. However, whether or not this is healthy would depend entirely on the other carbohydrates you’re planning to eat that day.

If you choose to eat whole wheat bread on a low-carb diet, you’ll need to avoid other carbohydrate-rich foods on the same day. You’ll specifically need to stay away from fruits, grains and starchy foods like potatoes, yams and parsnips.

This is because certain nutrients, like dietary fiber, are important to keep track of too. According to the Food and Drug Administration, most people need to consume about 25 grams of dietary fiber each day.

Although foods like wheat bread and other grain products are healthy, they’re not rich enough in fiber to make up the majority of your diet’s carbs. If you want to consume a healthy low-carb diet and get enough fiber, make sure you get your daily recommended amount of dietary fiber from leafy greens and other low-carb vegetables on the days that you eat wheat bread.

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Alternatives To Sourdough Bread On A Low Carb Diet

You may decide that bread is just too complicated as part of a low carb diet. At the end of the day, it can be enjoyed, but only with careful planning.

If this isnt for you and youre looking for an alternative, here is a list of other foods that can help fill the bread gap in your diet:

#1 Make a keto friendly bread at home

There are low carb bread recipes available online that are made with ingredients such almond flour instead of wheat like this one.They will be far lower in carbs than any other breads, including sourdough breads.

#2 Learn to live without it!

I know it sounds harsh, but sometimes its just a matter of getting used to eating in a different way. We see bread as a crucial part of our diets, but there are many other ways to enjoy food that doesnt involve bread.

#3 Use alternatives

Other alternatives that can be used instead of breads in your meal are:

  • lettuce leaves
  • portobello mushrooms

#4 Have smaller portions

Many people on a low carb diet assume that bread is completely out of the question, but they forget that you are indeed allowed up to 100 grams of carbohydrates a day. So if you really need that bit of bread to make your day better, then plan to have a small enough portion of it so that it stays within your limit of carbs per day.

Can You Have Wheat Bread On A Low

Whole wheat bread is usually considered healthy. However, there tend to be a lot of carbs in wheat bread and most other baked goods. If you’re following a low-carb diet, it’s best to avoid or limit bread and other grain-based foods.

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Consuming wheat bread on a keto diet isn’t usually recommended. But you can eat bread that’s made using low-carb food products, like coconut flour or almond flour.

Read more:10 Reasons to Not Cut Carbs Completely Out of Your Diet

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What Does Low Carb Bread Taste Like

Low carb bread is made by removing the carbohydrates from the wheat flour and replacing them with something else, such as other grains or protein powders. One of the first low carb breads was made by Helen Eggerichs, a nutritionist at the University of Toronto. Her bread contained just under 12 grams of carbohydrate. The low carb breads that are now available are much lower in carbohydrate than the original bread. For example, Krusteaz makes bread with under 11 grams of carbohydrates. The reason for low carb bread is that it is a great way to cut down on the carbs that you consume.

Is Sourdough Bread Low Carb

Best Low Carb Bread ? | Keto Diet | Ketogenic Diet | Sugar Free Bread??

Sourdough bread is known for being one the healthiest types of bread you can eat, but if youre on a low carb diet, there are certain healthy foods that are on the forbidden list. I have a few friends who are on the ketogenic diet, who wanted to know if they could enjoy my homemade sourdough bread, so I did a little digging to find out.

Is sourdough bread considered a low carb food? Sourdough bread contains less calories and carbohydrates than other breads like for like, because some of the starches and sugars are consumed during the fermentation period. However, for anyone trying to restrict their carbohydrate intake, it is still high in carbohydrates when compared to other foods such as vegetables.

It really depends on which type of sourdough bread is consumed, some small slices contain as little as 10g of carbohydrates per slice, which is about the same amount as low carb breads on the market.

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Mission Street Tacos Carb Balance Whole Wheat Tortillas

“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.”

How To Store Almond Flour Bread

Like any other bread, youll want to wrap this almond flour bread for storage, so that it doesnt dry out.

Ive kept it on the counter for 3 or 4 days with no problem. It did get a little hard toward the end. Id expect the same thing if I bought wheat bread at the store.

TIP: Dont wrap this low carb bread in plastic wrap or a plastic bag. It will trap moisture and ruin the texture. If it gets a little damp or gummy with time, you can pop it in the toaster to fix that, but usually thats only an issue if storing in plastic.

To get a few extra days out of it, you can store this low carb gluten-free bread in the fridge for up to 1 week. Just wrap it in parchment paper, not plastic.

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Daves Killer Bread Good Seed Thin

Net carbs: 10 g

Review score: 3.5 stars

Daves Killer Bread is another brand youll see on most supermarket shelves, at least if youre in California. Its supposedly the most sold organic bread in the US.

I choose the Good Seed Thin-sliced bread for this review simply because it was the one with the lowest net-carb count my local store had available.

It definitely looks and feels like any ordinary slice of sandwich bread but I thought the slices were a little on the small size. I also found the taste a little too sweet and it hit my blood sugar pretty hard, which just didnt work for me, so I dont see myself buying this again.

Its a wheat and seed bread and also has a few grams of added sugar so it wont work for those looking to avoid gluten.

Net carbs: 12 g

Review score: 3.5 stars

This is not the bread with the lowest carb count but it has been a staple of mine for years. It has a mild almost nutty flavor and it toats and smells just like a whole grain muffin.

Its made completely out of sprouted grains without any flour so it has a lower glycemic index than regular bread . That means that it should give less of a blood sugar spike than regular bread as it gets converted into glucose in the bloodstream slower. However, I often notice a relatively steep blood sugar impact when I eat this bread.

The serving size is the only other thing that really bothers me about this bread, as a serving is only ½ a muffin.

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