When following a no sugar diet, one of the biggest challenges is finding bread options that fit within the parameters of the diet. Bread is a staple food for many people, and going without it can feel very restrictive. The good news is that there are several types of bread that contain little to no added sugars.
What is a no sugar diet?
A no sugar diet, as the name implies, is an eating plan that eliminates added sugars from the diet. It focuses on whole, unprocessed foods and avoids any foods that contain added sweeteners like white sugar, brown sugar, honey, maple syrup, agave, etc. Some versions of no sugar diets also restrict high sugar fruits and starchy vegetables to keep overall carbohydrate and sugar intake very low. The goals of a no sugar diet are to:
- Improve blood sugar control and reverse insulin resistance
- Promote weight loss
- Reduce cravings for sugary foods
- Support metabolic health
Many no sugar diets allow for 25-50 grams of sugar per day from whole food sources like fruits and dairy only. Added sugars from processed foods, sweeteners, syrups, breads, etc are strictly limited.
Challenges of finding no sugar bread
Bread can be a tricky category on a no sugar diet because added sugars sneak their way into many common types of breads. Here are some of the top reasons why finding no sugar bread can be challenging:
- Added sweeteners: Many commercial breads include added sugars in the form of honey, molasses, maple syrup, etc. to enhance flavor and texture.
- High glycemic flours: Breads made with refined white flour spike blood sugar rapidly.
- Dough conditioners: Some bread producers use high fructose corn syrup or other sweeteners as dough conditioners.
- Sweet flavorings: Raisins, cranberries, chocolate chips and other sweet mix-ins boost the sugar content.
Reading ingredient lists carefully and knowing how to identify added sugars is key when bread shopping on a no sugar diet.
What to look for in a no sugar bread
When evaluating bread to determine if it fits into a no sugar eating plan, be on the lookout for these characteristics:
- No added sugars in the ingredient list: Check for ingredients like honey, maple syrup, high fructose corn syrup, molasses, etc.
- 100% whole grains: Look for phrases like 100% whole wheat, 100% whole grain, etc. Whole grains like whole wheat, rye, oats, etc. are better choices than refined flours.
- Lower carb: Breads with less than 15g net carbs per serving are ideal for controlling blood sugar.
- Higher fiber: Breads with at least 2-3g fiber per serving help manage blood sugar response.
- No sweet mix-ins: Avoid breads with sugary add-ins like chocolate chips, raisins, cranberries, etc.
- Short ingredient list: Breads with fewer, more recognizable ingredients tend to be less processed.
Focusing on truly whole grain breads made without any added sugars can help you stay compliant with a no sugar diet.
Types of Bread You Can Eat on a No Sugar Diet
Here are some of the top varieties of low sugar bread that can fit into a no sugar eating plan:
Sourdough Bread
Sourdough bread is a fantastic choice on a no sugar diet for several reasons:
- It does not contain any added sugars.
- It is made from a natural fermentation process that breaks down some of the carbohydrates.
- The acidic sourdough starter lowers the bread’s glycemic index.
- It contains only a few simple ingredients: flour, water, salt, and starter.
When shopping for sourdough bread, still inspect the ingredient label closely to confirm there are no added sweeteners. An authentic sourdough using only flour, water, salt, and starter will fit perfectly into a no sugar diet.
Sprouted Grain Bread
Sprouted grain bread is made from whole grains that have been allowed to sprout, or germinate, before being milled into flour. This process boosts the bread’s nutrition and digestibility. Benefits of sprouted grain bread include:
- No added sugars
- Increased fiber and protein content after sprouting
- Lower glycemic impact than non-sprouted breads
- High nutrient bioavailability
Look for sprouted breads made with whole sprouted grains without any added sugars. Popular options include sprouted whole wheat, sprouted rye, and sprouted Ezekiel bread made from wheat, barley, beans, and lentils.
100% Whole Grain Bread
Breads labeled 100% whole grain indicate that all the flour comes from whole grains without any refined white flour. Some great whole grain options include:
- 100% whole wheat bread: Made from ground whole wheat berries.
- 100% whole grain rye or pumpernickel bread: Made from whole rye grains.
- Oat bread: Uses whole oats and oat flour.
- Brown rice bread: Uses brown rice and rice flour.
Choose 100% whole grain breads without added sugars or sweeteners. Keep an eye on carb counts, as even whole grain breads can sometimes have 20g+ net carbs per slice.
Low Carb or Keto Breads
There are many low carb bread products formulated specifically for low carb and keto diets. These breads are made with carb alternatives like:
- Almond flour
- Coconut flour
- Flaxseed meal
- Psyllium husk
- Xanthan gum or glucomannan
This allows the total carb count to be reduced to around 5-15g net carbs per serving. Be cautious of added sugars in low carb breads and inspect the ingredients list. Low carb breads without any added sweeteners can fit into a no sugar diet.
Gluten Free Breads
For those avoiding gluten, there are many gluten-free bread options made from flours like:
- Brown rice flour
- Quinoa flour
- Almond flour
- Coconut flour
- Chickpea flour
- Buckwheat flour
Gluten-free does not always mean low sugar, so inspect the ingredient list carefully and aim for gluten-free breads without added sugars or sweeteners.
Flourless Bread
Some breads are made without any flour whatsoever, relying on ingredients like:
- Nuts
- Seeds
- Vegetables
- Legumes
- Cheese
Flourless breads can be a great way to reduce carbs and sugars as long as no sweet ingredients are added.
Ingredients to Avoid in Bread on a No Sugar Diet
When shopping for compliant breads, keep an eye out for these high sugar ingredients:
- Honey
- Molasses
- Maple syrup
- Evaporated cane juice
- Turbinado sugar
- Brown rice syrup
- Barley malt
- Dextrose
- Sucrose
- Corn syrup
- High fructose corn syrup
- Fruit juice concentrates
These are all forms of added sugars that should be avoided on a no sugar diet. Steer clear of breads containing these ingredients.
Healthy Low Sugar Bread Recipe Ideas
One great way to ensure your bread fits your no sugar diet is to make it yourself. Here are some healthy recipes for low sugar breads you can bake at home:
Low Carb Almond Flour Bread
This keto-friendly bread uses almond flour and flax eggs for a low carb, low sugar option:
Ingredients:
- 3 cups almond flour
- 1 tsp baking soda
- 1/4 tsp salt
- 3 tbsp psyllium husk powder
- 1/4 cup golden flaxseed, ground
- 1 1/4 cup boiling water
- 2 tbsp apple cider vinegar
Instructions:
- Preheat oven to 350°F. Line a loaf pan with parchment paper.
- In a large bowl, whisk together the almond flour, baking soda and salt.
- In a medium bowl, stir together the flaxseed and boiling water. Allow to thicken for 5 minutes then stir in apple cider vinegar.
- Add the wet ingredients to the dry and stir until thoroughly combined. Transfer batter to prepared loaf pan.
- Bake for 40-50 minutes until a toothpick comes out clean. Allow to cool completely before slicing.
Paleo Banana Bread
Ripe bananas naturally sweeten this paleo banana bread:
Ingredients:
- 3 very ripe bananas, mashed
- 2 eggs
- 1/4 cup coconut oil, melted
- 1/4 cup unsweetened applesauce
- 2 cups almond flour
- 1 tsp baking soda
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 tsp salt
Instructions:
- Preheat oven to 350°F. Grease a loaf pan.
- In a large bowl, mash the bananas. Whisk in the eggs, coconut oil and applesauce.
- In a separate bowl, stir together the almond flour, baking soda, cinnamon, nutmeg and salt.
- Add the dry ingredients to the wet and fold together until just combined.
- Pour batter into prepared pan and bake for 50-60 minutes.
- Allow bread to cool completely before slicing.
Simple Skillet Bread
This 5-ingredient bread bakes up in a skillet for a quick homemade loaf:
Ingredients:
- 2 cups almond flour
- 2 tsp baking powder
- 1/4 tsp salt
- 2 eggs
- 1/3 cup water
Instructions:
- Preheat oven to 350°F. Grease a 10-inch cast iron skillet.
- In a large bowl, whisk together the almond flour, baking powder and salt.
- In a small bowl, whisk together the eggs and water.
- Add the wet ingredients to the dry and stir until a smooth batter forms.
- Pour batter into the prepared skillet and gently smooth the top.
- Bake for 20-25 minutes until golden on top and a toothpick comes out clean.
Tips for Sticking to Low Sugar Bread on a No Sugar Diet
Here are some helpful suggestions to make buying and eating compliant bread easier when following a no sugar diet:
- Find a good bakery: Shop at local artisan bakeries that use simple, high quality ingredients to make their breads and rolls. They are likely to have great options without sweeteners.
- Bake your own: Baking your own bread gives you full control over the ingredients.
- Learn to love sprouted bread: The nutrition and low glycemic impact of sprouted bread makes it a perfect choice.
- Freeze extra loaves: Bread freezes very well. Make or buy a couple loaves at a time and freeze the extras to have low sugar bread always on hand.
- Go for small portions: Request a single roll or slice of bread rather than an entire loaf to help control portions.
- Look for bread machines: Programmable bread machines make homemade bread fast and easy.
- Try alternate grains: Bake or buy breads made with whole grains like rye, millet, teff, amaranth, buckwheat, etc for variety.
Following a no sugar diet certainly limits bread options, but there are still many delicious varieties to enjoy in moderation. With some adjustments to shopping habits and cooking methods, it is completely achievable to eat tasty low sugar breads as part of a healthy no sugar diet.
Frequently Asked Questions
Q: Can I eat bread on a no sugar diet?
A: Yes, certain types of bread can be included in a no sugar diet as long as they do not contain any added sugars in the ingredients list. Good options are 100% whole grain breads, sprouted grain breads, and low carb/keto breads without added sweeteners.
Q: What about whole wheat bread or whole grain bread?
A: 100% whole wheat bread and other 100% whole grain breads are excellent choices, as long as they do not have added sugars like honey, maple syrup etc. Always check the label carefully.
Q: Is gluten free bread ok on a no sugar diet?
A: Yes, as long as the gluten free bread does not contain added sugars. There are many gluten-free bread brands that use clean ingredients and sweetener alternatives that would comply with a no sugar diet.
Q: Can I eat bread made with honey?
A: No, breads made with added honey do not comply with a no sugar diet, since honey counts as added sugar. Stick with unsweetened breads.
Q: What about homemade bread?
A: Homemade bread is a fantastic choice for a no sugar diet, since you control the ingredients completely. You can bake bread at home using only whole grain flours, yeast, salt and water for a great no sugar bread.
The Bottom Line
It is definitely possible to incorporate low sugar bread into a no sugar diet with a little bit of creativity and commitment to reading labels thoroughly. Seek out unsweetened 100% whole grain sourdough, sprouted grain, and gluten-free options. And consider baking your own simple, nourishing bread at home. With some adjustments, you can still enjoy the satisfaction of a great slice of low sugar bread on a sugar-free diet.