Which low-carb bread tastes the most effective? And which impacts blood sugar the least?
Steven Kaye determined to determine which labored for him by rigorously tasting and testing. Steven has LADA, a type of slow-progressing diabetes typically known as “type 1.5,” as a result of it shares some options of each sort 1 and kind 2. It offers him an ideal alternative to evaluate the true blood sugar affect of meals – the information exhibits up proper on his CGM.
A disclaimer: your personal physique could react otherwise to those particular components merchandise.
Steven is an unusually devoted self-experimenter. He writes about his work at QuantifiedDiabetes.com, and he agreed to share a few of his findings with Diabetes Daily:
I love bread. Unfortunately, bread is loaded with carbohydrates, making it difficult for individuals with diabetes. And whereas there’s been an explosion of low-carb bread available on the market, in my expertise, these merchandise may be very hit and miss. Too many have disappointing taste or texture, or ship my blood sugar skyrocketing.
I wished to see if any low-carb breads might reside as much as their hype, so I determined to check them myself. I scoured my native Safeway, Whole Foods, and Costco, shopping for all the different types of low-carb bread I might discover. I additionally requested for suggestions in a number of keto boards on Reddit, and ordered the highest choices that have been solely obtainable on-line.
Most of them weren’t excellent: they both tasted nearly nothing like common bread, had an enormous blood sugar affect, or each. But just a few have been nice and have develop into staples in my kitchen.
The Very Best Low-Carb Breads
- The greatest white bread: Carbo0naut Low Carb White Bread
- Very just like store-bought white bread. Light and fluffy, with a barely bitter yeast taste that I actually favored. A small quantity of both psyllium husk or flax meal items blended all through gave a pleasant texture distinction.
- When toasted, grew to become crispy on the surface, whereas staying tender on the within.
- Low blood glucose rise, solely 27% of white bread per slice
- The greatest wheat bread: Kiss my Keto Golden Wheat
- Very just like store-bought wheat bread. Soft, however barely denser than white bread, with a gentle wheat style.
- When toasted, grew to become crispy and properly browned, with a a lot stronger (and higher) wheat style.
- Low blood glucose rise, solely 20% of white bread per slice
- Lowest blood glucose affect, whereas nonetheless tasting like bread: UnBun UnBread
- The UnBun merchandise are made with almond flour, egg, and flaxseed. This offers them a barely spongy texture and a powerful flax seed & egg style. Very completely different from common bread, however nonetheless fairly good.
- When toasted, it companies up and turns into extra comparable in texture to wheat bread.
- Lowest blood glucose rise of all of the breads I examined, solely 9% of white bread per slice
I ended up with 14 low-carb breads. The breads may be separated into 4 broad classes, primarily based on sort of components they use as options to high-carb flours: resistant starch, protein & low-carb flour, protein & fiber, and egg & nut. I additionally tried an everyday white bread for comparability.
I examined every, with out taking any speedy insulin, whereas monitoring my blood sugar with my Dexcom G6 CGM. The blue line on every graph is my management, a slice of standard white bread:
If you need all the information on these merchandise, my glucose response, and my tasting notes, they’re obtainable on my web site.
I realized just a few issues concerning the completely different households of different bread.
Resistant Starch. The majority of the low-carb bread I tasted used some sort of resistant starch as its predominant ingredient (wheat, tapioca, or potato). I’ve beforehand noticed that resistant wheat starch has a big affect on my blood sugar, each alone and in tortillas. So, I suspected these resistant starch breads would have a excessive affect as effectively.
Surprisingly, two of the breads, Carb0naut White and LC Foods Cinnamon, had a lot decrease blood glucose affect, a couple of quarter that of standard white bread. I was startled by how a lot decrease this was than each different resistant starch-containing meals I’ve examined. To make sure that this wasn’t an error, I repeated each measurements. In each instances I obtained the identical outcomes, which confirmed that these two breads had unusually low affect on my blood glucose.
With the exception of the LC Foods cinnamon, the style and texture of the resistant starch breads have been similar to white bread: mild, fluffy, and with a really delicate taste. Happily, the Carb0naut White, which had the most effective BG affect, additionally had the most effective style, with a gentle bitter/yeast taste that I actually favored and a few crunchy items for a pleasant textural distinction. The LC Foods cinnamon was actually dense and hard, with a powerful stevia aftertaste that I actually disliked.
All of those breads, besides the LC Foods, grew to become crispy when toasted whereas remaining tender inside.
Protein & Flour and Protein & fiber. The second-largest class of bread used a mixture of protein (gluten & varied isolates) and a few mixture of decrease carb flours (soy, linseed, rye) or oat fiber as their predominant components. With the exception of the Kiss my Keto model, these had very comparable BG affect, barely higher than the resistant starch breads, however not nice.
Taste, texture, and impact of toasting diverse extensively for these breads. The most fascinating was the Kiss my Keto bread, which tasted extraordinarily just like common wheat bread. It additionally was probably the most improved by toasting, growing a a lot stronger wheat style that I actually favored. Kiss my Keto has a number of different flavors, together with a cinnamon raisin with a barely increased carb depend. The cinnamon raisin is incredible; dense, chewy and barely candy. Would be good for French toast. I’m positively going to get it on occasion as a “treat.”
Egg & Nut. This class used a mixture of egg and both nut butter or nut flour as the primary components. These had the bottom BG affect, however that comes on the expense of taste and texture. All of the breads I tried on this class had a noticeable egg style and a texture very completely different from common bread.
The Base Culture was very dry, whereas the Julian Bakery breads have been moist and didn’t style like bread in any respect. The UnBun, however, was tender with a pleasant flax seed taste — fairly completely different from common bread, however it was okay. I additionally tried the UnBun buns, crusts, and tortillas, and I favored these a lot better (particularly the buns). I received’t be getting the bread once more however will most likely embody the buns as an occasional a part of dinners.
It’s value noting that nearly each bread within the experiment spiked my blood sugar greater than the web carb depend might need predicted. Most of those merchandise had big quantities of fiber, in several ratios of insoluble to soluble. Many individuals with diabetes discover that fiber impacts their blood sugar lower than pure carbohydrates however greater than protein or fats.
I additionally realized that blood sugar affect will not be straightforward to foretell from the first components or vitamin labels. Breads with common wheat flour can have the identical affect as these with indigestible fibers, and two breads with the identical whole and/or web carb depend can have wildly completely different impacts. The solely approach for me to know the affect of a meals is to do a managed take a look at.
By the way in which, I’m at all times in search of collaborators for future experiments. If you’re enthusiastic about collaborating on scientifically rigorous self-experiments with low-carb meals, dietary supplements, or different well being interventions, please go to my web site, QuantifiedDiabetes.com, or the Quantified Diabetes subreddit and get in contact!
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