Who doesn’t like a funny oxymoron? Pretty ugly. Jumbo shrimp. Good grief!
But for folks on the keto lifestyle and other carb-restrictive diets, there’s an oxymoron that seems particularly elusive: low-carb bread!
With diet trends sweeping social media and doctors basically banning excessive carb intake for some patients, we’re all scrambling to find a bread that fits our dietary demands.
Does low-carb bread have to be a myth? Let’s look into it.
What’s wrong with carbs?
It’s hard to part with the chewy, satisfying taste of bread after eating it at nearly every meal for years. But why does the carb content in bread pose such a problem for people?
To begin, let’s look at what carbs really are.
According to Healthline, carbohydrates are one of the three main macronutrients in our diet, the other two being protein and fat.
Within the carb category is three subsections: sugars, starches, and fiber.
We’re familiar with sugars. Maybe too familiar. It sweetens up our coffee, tea, cookies, and cakes, and is found naturally in fruits and some vegetables.
Yes, even those healthy veggies like corn, onions, and beets have serious sucrose content.
The danger with these “simple sugars” is how quickly they’re absorbed into the bloodstream.
Unless they are quickly burned off, like an athlete chugging a sports drink on the sidelines of a game, those sugars get converted to fat and leave us craving more.
Starches are just longer “chains” of glucose molecules also known as “complex carbs”. These are the potatoes, oatmeals, ancient grains, pasta, and the bread that we love.
While not as hazardous as the simple sugars from dessert, we tend to overindulge on starches because they are such excellent sources of sustained energy.
Although it takes our bodies longer to break down the complex carbs, they still often end up stored as fat on our bellies, butts, and love handles.
Finally, we have fiber, which we consider the superhero of the carb family.
Since humans cannot digest fiber, it acts as an effective buffer against the sugars and starches we do consume, slowing the overall release of glucose and making us feel more full.
It’s a common rule to subtract the grams of fiber from the grams of carbs in a serving of bread since one cancels out the other.
As far as “good versus bad” carbs go, it’s a matter of perspective.
For a high-level cyclist scaling the mountains of Northern Italy, fast-digesting sugars are going to keep fuel in the tank and boost performance.
But for most of us who live somewhat sedentary lifestyles and only hit the gym a few times a week, even a few too many servings of pasta can show up on our waistlines.
Since we tend to overboard on carbs as a society, many people have made the choice to limit them heavily, or give them up altogether.
Contrary to common belief, carbs are NOT an essential part of the human diet.
Our ancestors lived for thousands of years with barely any sugars and virtually zero starch.
In fact, this is the basis of the Paleo or “caveman” diets, which argue that our bodies are much better suited to live on meats and vegetables with no modern inclusions.
From a scientific angle, the Keto craze has proven that our brains can operate very well on ketones, which are fat-based molecules formed in the liver.
When in a state of ketosis, humans perform well and don’t pack on weight, since they use fat as their main fuel source instead of carbs.
With all that in mind, it’s easy to see why so many people are leaving the carbs, and sadly the bread, behind them for good.
How most bread stacks up
Most of us hold the correct belief that every bread delivers different levels of nutrition, but some folks may be surprised to discover that in terms of carbs, most bread is the same.
Yes, there are different levels of sugar in various bread products, and this can have a slight impact on the outcome of the macro profile, but not by much.
Additionally, fiber content can vary from one bread to the next, although it’s very rare to find store-bought bread that contains more than three grams per slice.
Protein and fat should also be part of the conversation when looking for low-carb bread, but again, finding bread at the store with more than 4 grams per slice is a challenge.
What matters most for low-carb warriors is that one tell-all line on the nutrition facts panel: total carbohydrates.
Analysis from Verywell Fit dives deeper, showing us that those carbs can add up very quickly, especially when we stack them together for sandwiches!
- That classic squishy white bread contains 15 grams of carbs, while the 100% whole wheat stuff has the same amount.
- 12-Grain bread is very carb-heavy, with 19 grams per slice.
- Pumpernickel slices contain around 10 grams when cut thin.
- Hearty slices of challah can pack up to 35 grams of carbs per slice!
This may seem like a shocker to some of you since each bread is marketed and perceived in a different way, but remember the macronutrient profile is what counts for your diet.
It’s true that slight variations in fiber and minerals can add up to a better bread, but at the end of the day, the overwhelming number of carbs per slice just isn’t tenable for many modern diets.
The healthy bread illusion
After skimming through that list above, you may be wondering:
“What about that healthy sprouted grain bread they keep in the freezer at the store? Surely that stuff has fewer carbs because it seems so nice and organic.”
While there’s no doubt that sprouted grain bread is the preferred choice in terms of nutrient density and overall healthiness, we’re sorry to say that it still packs heavy carb numbers.
In fact, the most popular sprouted grain bread on the market contains 15 grams of carbs, according to Medical News Today.
While 3 grams of fiber offset that number by a bit, just one sandwich or two slices of toast can throw off a day of careful Keto planning, so buyer beware.
It’s certainly a smarter pick than the processed, enriched white bread that squishes when you grab it, but from a carb standpoint, you don’t get much of a break.
Gluten-free folks may also be disappointed to discover that very few good GF bread options exist, and the ones available at most stores can pack nearly 20 grams of carbs per slice.
For that reason, there tends to be a lot of overlap between the low-carb and gluten-free crowds, and they are especially in need of good bread!
An authentic low-carb option
For anyone committed to the keto diet, Atkins, or any other low-carb lifestyle, the information we’re discussing here is probably a bit disheartening.
Since the average slice of bread contains nearly 14 grams of carbs, many dieters wonder if it’s even worth restricting themselves to one slice per day.
Hardcore keto diets can limit carbs to as low as 20 grams daily, meaning just one slice of regular bread can all but stop you from enjoying legumes or other light veggies.
It’s for those lost bread lovers why we created the Superfood Keto Kube, a revolutionary loaf that puts delicious bread back on the menu!
The nutritional per slice is simply on a different level from every store-bought bread: only 2 grams of net carbs thanks to 9 grams of fiber.
That means it’s certified keto-friendly - not an easy feat for other “healthy” or regular bread.
Our ingredients are also totally natural, gluten-free, and dairy-free as well. No preservatives, no unwanted chemicals. Only five clean ingredients and three super sources of fiber.
Once again, you can enjoy hearty sandwiches, avocado toast creations, and even Grilled Cheese (!) without breaking your keto or low carb commitment.
Tons of people are dropping stellar reviews on our site, raving about the great flavor, texture, and versatility of Superfood Bread.
We’ve tried the other ones out there, and we can say for sure that Superfood is a cut above.
We don’t want to demonize carbs entirely, because, for a lot of people, they are an important part of life.
But the truth is that more and more people each year need to give it up, and the high carb load per slice is one of the main reasons behind the choice.
Whether you want to give up bread to lose weight, build lean muscle or fight against ongoing health issues like inflammation or bloating, we have an excellent alternative for you.
If you have any questions about Superfood Bread or how we operate as a business, make sure you read through our FAQ, and don’t hesitate to follow up with a message.
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