1. Label Lingo
Don't rely on the claims on the bread wrapper to choose a low-carb bread; read the nutritional label on the back of the wrapper too. Many breads claim to be low carb, but in fact have slightly reduced carbohydrates. When you read the bread wrapper, make sure the wrapper states "100% whole grain" to assure you get lower carb breads. Whole grains used in bread making include rye, wheat and oats. Whole grain bread is made from the whole kernel of the grain and is higher in protein and fiber than processed grains. When reading the nutritional label, make sure you read the serving size to know the total calorie count and carbohydrate count per serving. Most breads list one slice as a serving size, but unsliced breads list serving size by the ounce or gram.
2. Fiber Content Counts
The amount of fiber in each serving is key to choosing lower carb breads. Breads that are considered low carb have a much higher fiber content than processed breads, especially whole grain breads. Fiber is also called "roughage" and is the part of the grain that remains undigested. The undigested fiber helps your body eliminate more carbohydrates and sugar so they aren't circulating in your system. Diets high in fiber help to reduce the risk of heart disease, cancer and type-II diabetes. Fiber helps you feel full longer so you eat less, and that in turn helps you lose weight. A healthy fiber diet includes between 5 to 7 ounces of fiber per day, and at least half of that should be from whole grains, according to the USDA dietary guidelines for adults.
3. Net Carbs Are Your Friend
When choosing low-carb breads, it's important to understand net carbs. Some nutritional labels on bread include a listing for net carbs, but others don't. Understanding net carbs will help you reduce carbohydrate intake and keep you on a low-carb lifestyle. To determine net carbs, subtract the amount of fiber in one serving from the amount of carbohydrates. For example, if one serving of bread contains 8 grams of carbohydrates and 3 grams of fiber, the net carbs would be 5 grams. In essence, because the bread is high in fiber, the carbohydrate count is lowered. If the net carbs are listed on the nutritional label, the bread maker has already done the math for you. If net carbs aren't listed on the nutritional label, subtract the fiber from the carbs to get net carbs.
