Finding the Best Low-Carb Flatbreads for Diabetes Management
Sticking to a healthy diet is key for people with diabetes, and cutting carbs can help manage blood sugar and weight. But you dont have to give up bread completely. With some carb-conscious choices, you can still enjoy flatbreads and wraps.
Understanding Carbs and Diabetes
Carbohydrates turn into glucose (sugar) during digestion, which causes blood sugar levels to rise. People with diabetes either dont produce enough insulin, the hormone needed to transport sugar into cells, or they cant use insulin effectively. This results in high blood sugar and a host of complications over time.
Limiting carb intake prevents blood sugar spikes and also aids weight loss, as excess weight contributes to diabetes progression. So paying attention to the carb content of flatbreads is advised.
Tips for Choosing Low-Carb Flatbread
The key is looking beyond the front of the package. Flip it over and read the nutritional label to find:
- Less than 15g net carbs per serving
- At least 3g fiber per serving
- Minimal added sugars
Also check the ingredient list for:
- 100% whole grains like whole wheat or seeded ancient grains
- No enriched white flours
- No high fructose corn syrup or cane sugar
The Best Low-Carb Flatbread Options
Here are some of the top low-carb flatbreads to enjoy in moderation:
1. Tumaro's Low In Carbs Garden Veggie Wraps
These soft, pliable coconut wraps are only 9g net carbs. They get added fiber and nutrients from spinach, tomatoes and vegetables. Each wrap is 60 calories.
2. Outer Aisle Cauliflower Sandwich Thins
These hearty thins have just 4g net carbs from cauliflower, coconut and egg whites. They come in original and Italian herb flavors perfect for sandwiches or mini pizzas.
3. Franz Keto 7 Seed & Nut Bread
Each slice of this thick seeded bread has 7g net carbs. Its made with wheat protein, flaxmeal, sunflower seeds and egg whites for staying power. One slice is 80 calories.
4. Solerno Red Wine Flatbread Crisps
One crispy cracker has only 2g net carbs thanks to blood-sugar friendly soluble tapioca fiber. This artisan flatbread gets tangy sweetness from Sicilian red wine.
5. Birch Benders Keto Pancake & Waffle Mix
Make 3g net carb flatbread wraps or pizza crust using this blend of coconut flour, whey protein and eggs. Just add water and cook like normal pancakes.
6. POD Marketplace Carb Friendly Honey Oat Flatbread
At just 11g net carbs per serving, this vegan flatbread uses low-glycemic oats and chicory root for fiber. It has a lovely baked bread aroma and texture.
7. Know Better Seed'ful Sprouted Whole Grain Wrap
One large wrap has only 13 grams net carbs plus metabolism-boosting sprouted whole grains. These pliable wraps work for tacos, lunch sandwiches and more.
What to Avoid in Flatbreads
On the other hand, these flatbread options can spike blood sugar:
Pita Breads
Most pitas contain refined white flour as the main ingredient rather than 100% whole grains. This instantly metabolizes into sugar.
Naan
Buttery, calorie-dense naan is essentially white flour-based pizza dough. Just one small piece can have over 20g carbs.
Tortillas
Corn or flour tortillas seem healthy, but a single small 6-inch wrap averages 15-20g net carbs without much fiber.
Cracker Breads
Flaky flatbreads like lavash can be mostly white flour. Look out for excess carbs hidden in sweet toppings or dips too.
Focaccia
This fluffy, olive oil-laden Italian flatbread is another white flour trap at over 40g carbs per serving. Save this one for special occasions if at all.
Tips for Preparing Low-Carb Flatbreads
Once youve found diabetes-friendly flatbread options, keep carb counts in check with these serving methods:
Load Up On Veggies
Fill wraps and top flatbreads with unlimited low-carb vegetables to increase nutrition without spiking blood sugar.
Limit High-Carb Toppings
Use light amounts of higher-carb ingredients like rice, fruits, beans and starchy vegetables. Track totals with a food journal app.
Choose Lean Proteins
Chicken, seafood, tofu and eggs make excellent flatbread proteins. Grass-fed meats work too in sensible portions.
Use Low-Glycemic Sauces
Balsamic vinegar, salsa, tzatziki and hummus all pair beautifully with flatbreads without the blood sugar effects of sugary sauces.
Practice Portion Control
Stick to 1 small 6-inch wrap, 1-2 low-carb crackers or 1 thin sandwich thin as one serving to prevent overeating carbs.
The Takeaway on Low-Carb Flatbreads
You can still enjoy tasty flatbreads, pizzas and sandwiches in moderation by choosing lower-carb options. Read labels, pair with veggie toppings, and keep portions in check. This allows room for other healthy carbs in your meal plan while managing diabetes!
FAQs
Can I eat flatbread if I have diabetes?
Yes, you can enjoy moderate portions of low-carb flatbreads made with nutritious whole grains, fiber and healthy fats. Limit refined flour flatbreads that spike blood sugar.
Is Ezekiel bread good for diabetics?
Yes, Ezekiel sprouted whole grain bread is an excellent choice at only 15g net carbs per slice. The fiber helps slow sugar absorption and manage diabetes.
Are corn tortillas better than flour for diabetes?
Corn tortillas are slightly better at 12g net carbs each versus 15g for flour. But both should be eaten in moderation as part of a balanced diabetes diet.
Can I make my own low-carb flatbread?
Yes, using nutritious ingredients like almond or coconut flour, flaxseed, whey protein and egg whites lets you customize healthy low-carb flatbread, pizza crusts or wraps.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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