Benefits of choosing low-carb breads and grains range from providing stable blood-sugar control for diabetics and individuals seeking weight loss, to presenting a high-fiber tasty meal option. While all grains are primarily carbohydrates, some breads and grains are lower in carbohydrates than others. Distinguishing between higher and lower carbohydrate options makes choosing low-carb breads and grains less daunting.
Whole Grains Over Refined
Whole-grain breads and grains not only tend to be lower in carbohydrates, but they also are higher in fiber, vitamins and minerals. According to the Whole Grains Council, studies indicate that three servings of whole grains a day lead to reduced risk for stroke, diabetes and heart disease. One-half cup of all-purpose wheat flour has 48 grams of carbohydrates while one-half cup of whole wheat has 43 grams of carbohydrates. While the difference may seem small, these extra carbohydrates -- and calories -- add up throughout the day when eating refined grains. Additionally, the whole-wheat flour has approximately 7 grams of fiber and the white flour has only 2 grams. Foods higher in fiber are less likely to be overconsumed due to satiety characteristics they possess.
How Low-Carb Products are Made
Low-carbohydrate products often use whole grains such as wheat, corn, soy, barley and oats. Other high-fiber ingredients such as flaxseed, ground flax meal or lentils may be mixed with the flours to lower the carbohydrate content by replacing it with fat or fiber. Ingredients such as nuts and oils can be added to products to lower the carbohydrate counts as these are sources of fat rather than carbohydrates.
Lower-Carbohydrate Breads
Breads and tortillas are made using vital wheat gluten and soy flour to stay as low carb as possible. Gluten is the protein found in wheat, barley, rye, bulgur, spelt and other grains. The gluten can be isolated and other parts of the grain removed to lower the carbohydrate count but keep the characteristics of the product. For example, small low-carb tortillas contain 11 grams of carbohydrates while regular tortillas may have 25 grams of carbohydrates due to the low-carb tortilla containing more gluten. Low-carb breads often contain soy flour and wheat gluten to keep the carbohydrate counts down. Another technique used to keep the carbohydrates lower in breads is using the entire sprouted grain rather than milling it down into a flour. Sprouted breads can be found in health food stores.
Other Low-Carb Grain Products
Pasta and noodle products such as shirataki noodles are made with yam flour and are low in carbohydrates. Soy flour and vital wheat gluten are also common ingredients in low-carb products. Low-carbohydrate pizza, spaghetti or pasta, crackers, cookies, cakes and cereals are often made of grains, starchy vegetables and beans or legumes to keep the carbohydrates lower compared to the original version.
Lower-Carbohydrate Grains
Whole oats, corn, brown rice, whole wheat, quinoa, buckwheat and millet are the lower-end carbohydrate grains when eaten in portion-controlled amounts. They also tend to be higher in fiber and more filling than refined grains. Low-carb breads and grains can be included in a healthy, well-balanced diet. The fiber, vitamins and minerals present in these options can have a positive impact on health.
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