Best Low Calorie Naan Bread Options for Diabetes Management

Finding the Lowest Calorie Naan Breads for Diabetes Management

Naan is a popular flatbread that originated in India and is enjoyed around the world. With its slightly chewy texture and ability to soak up curries and dips, its easy to see why naan is a favorite carb accompaniment to many dishes. However, traditional naan recipes are made with refined white flour, ghee or butter, and whole milk yogurt, making them a high glycemic choice unsuitable for diabetes management. Thankfully, there are now lower calorie naan alternatives that allow those with diabetes to enjoy this bread in moderation as part of a balanced diet.

Tips for Choosing Low Calorie Naan Bread

When selecting naan bread at the grocery store or making it at home, keep these tips in mind:

• Seek out naan made with 100% whole wheat flour instead of refined white flour
• Look for lower fat and lower carb varieties with at least 5g of protein and fiber per serving
• Avoid naan with added sugars or honey in the ingredients list
• Watch out for high calorie toppings like garlic butter or chutneys
• Opt for plain, seeded, or sprouted grain naan over more caloric flavored ones
• Check nutritional info and aim for under 150 calories per 2 oz serving

Reading labels carefully helps identify the healthiest naan bread options for diabetes. Prioritize whole grains, fiber and protein while limiting added sugars, refined flours and saturated fats.

Healthiest Flour Options for Low Cal Naan

Swapping out refined flour for more nutritious whole grain alternatives helps lower the calorie content of naan while providing important nutrients:

• Whole wheat flour: Provides fiber, protein, and B vitamins with a low GI impact
• Sprouted whole wheat flour: Easier to digest with a lower carb load per serving
• Almond flour: Gluten-free and high in healthy fats, fiber and protein
• Chickpea flour: Packed with protein, fiber, and key minerals like iron and magnesium
• Oat flour: Contributes beta-glucan fiber to help slow digestion and carb absorption

Combining flours can allow you to create lower calorie naan variations optimized for blood sugar control.

Recipe Ideas for Healthy Homemade Low Cal Naan

Replacing refined flour and reducing fat and sugars makes it possible to enjoy naan bread as an occasional treat for diabetes. Here are some healthier homemade naan options under 150 calories per serving:

Whole Wheat Naan

Ingredients:

• 1 12 cups whole wheat flour
• 12 cup 2% Greek yogurt
• 1 tbsp olive oil
• 14 tsp salt
• 12 tsp baking powder
• 2 tbsp water, if needed

Directions:

1. Mix together dry ingredients in a bowl
2. Stir in Greek yogurt and olive oil until a soft dough forms
3. Knead dough for 2-3 minutes until smooth
4. Divide into 2 balls and roll out into oval naan shapes
5. Cook 1-2 minutes per side on a hot grill or skillet

Nutrition per serving (1/2 naan): 140 calories, 4g fat, 21g carbs, 5g protein

Chickpea Flour Naan

Ingredients:

• 12 cup chickpea flour
• 12 cup whole wheat flour
• 14 cup plain non-fat Greek yogurt
• 2 tbsp olive oil
• 14 tsp garlic powder
• 14 tsp baking powder
• Pinch of salt
• 2-3 tbsp water as needed

Directions:

1. Whisk together dry ingredients
2. Mix in Greek yogurt, oil and water to form soft dough
3. Knead briefly then divide into 4 balls
4. Roll out into oval shapes and grill 2-3 minutes per side

Nutrition per serving (1/4 naan): 120 calories, 5g fat, 14g carbs, 4g protein

Sprouted Grain Naan

Ingredients:

• 12 cup sprouted whole wheat flour
• 14 cup oat flour
• Pinch of salt
• 14 cup plain Greek yogurt
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tbsp chopped cilantro (optional)

Directions:

1. Combine dry ingredients in a bowl
2. Mix in Greek yogurt, oil and cilantro (if using) to form a dough
3. Knead briefly and divide into 2 portions
4. Roll out and grill for 2 minutes each side

Nutrition per serving (1/2 naan): 130 calories, 5g fat, 18g carbs, 4g protein

Tips for Incorporating Naan into a Diabetes Diet

While swapping whole grain for refined flour is a good first step, portion control and pairing naan appropriately can also help manage blood sugar levels. Here are some tips for enjoying naan in a diabetes-friendly way:

Watch Portions

• Stick to 12 or 14 naan depending on size and density
• Measure portion before cooking for better awareness
• Limit to one naan serving per meal max
• Round out meal with non-starchy veggies to prevent overeating carbs

Pair with Lean Proteins and Vegetables

• Fill naan with veggies and lean meats for balanced tacos or sandwiches
• Use as a vessel for hummus and sliced cucumbers or bell peppers
• Top with vegetable curries, raitas or Greek yogurt dips
• Wrap around grilled chicken, fish or paneer

Practice Mindful Eating

• Savor each bite without distractions to prevent overeating
• Chew thoroughly and pause between bites to allow fullness signals
• Avoid consuming naan on its own as an appetizer

Healthy Store-Bought Low Calorie Naan Options

For a quicker option, some grocery stores now carry lower calorie naan alternatives. When shopping, look for:

Toufayan Bakeries Whole Wheat Naan

• 130 calories, 18g net carbs per serving
• Made with whole wheat and enriched flours
• No trans fats or saturated fats

Trader Joe's Whole Wheat Naan

• 110 calories, 15g net carbs per serving
• Includes yogurt and wheat bran
• Lower in fat and sodium than traditional naan

Flatout Light Original Flatbread

• 100 calories, 17g

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.