Lavash Bread - A Healthy Low Carb Option for Diabetics

The Benefits of Lavash Bread for Diabetics

For people with type 2 diabetes, monitoring carbohydrate intake is key to maintaining healthy blood sugar levels. Many traditional bread options are high in carbs and spike blood sugar quickly. But lavash bread offers a tasty, low carb alternative perfect for diabetics.

Lavash is a soft, thin flatbread popular in Armenian and Middle Eastern cuisine. It has fewer net carbs than regular bread because it has less added sugar and refined flour. The fiber content is also higher than white or wheat bread.

Here's a look at some of the top benefits of swapping lavash for regular bread if you have diabetes:

Low Glycemic Index

The glycemic index measures how much a food raises blood sugar. High GI foods cause rapid spikes, while low GI foods have minimal impact on blood glucose.

Lavash bread has a GI of about 45, compared to a GI of around 70-75 for white bread. This means lavash is a slow digesting, low glycemic carb.

Choosing low GI foods can promote better long-term blood sugar control for diabetics. Lavash is less likely to cause dangerous post-meal blood sugar spikes.

High in Fiber

Soluble fiber helps regulate blood sugar levels by slowing digestion and the absorption of glucose into the bloodstream. Just two slices of lavash provide 5-8 grams of dietary fiber.

Having more fiber at meals can lower the glycemic load of a meal. It causes food to be digested more gradually, preventing a sugar crash after eating.

Fewer Refined Carbs

Traditional white bread is made with refined wheat flour, which has had the nutritious bran and germ removed. This leaves mostly starchy endosperm, creating a high carb, low fiber product.

Lavash is often made with whole wheat flour, keeping the wheat germ and bran intact. This provides more vitamins, minerals, protein and fiber compared to white flour.

The whole grains make lavash a healthier choice for controlling diabetes.

Lower Calorie

Since lavash is thinner and flatter than regular bread, a serving weighs less than an equal size slice of white bread. One lavash slice may have just 50-80 calories.

Lower calorie bread options like lavash help people with diabetes manage their weight and overall health. Excess weight contributes to increased insulin resistance.

Gluten-Free Varieties

Some people with diabetes also have celiac disease or gluten sensitivity. Thankfully, certain brands make gluten-free lavash options using alternate grains like rice flour or chickpea flour.

Going gluten-free helps manage symptoms for gluten intolerant diabetics. It requires paying close attention to carbohydrate counts though, as gluten-free bread can still be high in carbs.

Choosing the Best Lavash Breads

When purchasing lavash, keep an eye out for these characteristics for the healthiest bread choice:

Whole Grain

Seeking out whole grain lavash provides more nutrition and fiber than white varieties. Look for the words “whole wheat flour” on ingredient lists.

Sprouted grain lavash is also great, since sprouting makes the gluten and carbs more digestible.

No Added Sugar

Many breads add high fructose corn syrup, honey, or other sweeteners. Make sure lavash ingredients are free of these.

Low Sodium

Added salt is common in bread, but unhealthy for those with diabetes who are at risk for heart disease. Low sodium options keep sodium below 200mg per slice.

Thin and Flat

Thinner lavash tends to be lower in carbs with a lighter texture. Flatbread style has a lower carb impact than loaves or rolls.

High Fiber

Look for at least 5 grams of fiber per serving for the biggest blood sugar stabilizing benefits.

Short Ingredient List

Opt for lavash made with just a few whole food ingredients like whole wheat flour, water, yeast, and salt. Avoid anything with preservatives or additives.

Low Carb Lavash Recipe Ideas

Lavash is endlessly versatile and can be used to create low carb meals for breakfast, lunch, or dinner. Here are some healthy ideas:

Breakfast Wraps

Enjoy lavash as a breakfast wrap stuffed with scrambled eggs, turkey bacon, spinach, and a spoonful of salsa for a protein and fiber-packed start to the day.

Lunchtime Sandwiches

Use lavash in place of regular bread for sandwiches. Fill it with lean meats like roast chicken or tuna salad, plus veggies like tomato, cucumber, sprouts and avocado.

Pizzas

Top pieces of lavash with tomato sauce, veggies, a sprinkle of cheese and pepperoni for a quick personal pizza. It has a crispy texture that mimics traditional pizza crust.

Crackers

Cut lavash into cracker sized pieces, brush with olive oil and sprinkle with salt. Bake at 400 degrees F until crispy for a snacking option.

Nachos

For nachos, tear lavash into chips, top with beans, salsa, cheese, olives, guacamole, and anything else you love. Bake until the lavash is crispy.

Dessert Crust

Use lavash as the crust for healthier dessert pizzas made with fruit, yogurt, almond butter, and a drizzle of honey if you can fit it into your meal plan.

Tips for Baking with Lavash

Here are some handy tips for getting the most out of lavash when cooking:

Stock Up

Since lavash usually comes in packages of several flatbreads, stock up when it’s on sale. Freeze extras to have on hand.

Size Matters

When a recipe calls for a certain size lavash, use a ruler and trim your pieces to size before cooking for evenly cooked end results.

Split and Toast It

For a sandwich or wrap that won’t fall apart, try splitting the lavash horizontally before toasting or filling it. The extra surface area helps hold ingredients in place.

Boost Flavor

Brush lavash lightly with olive oil or spices before cooking. Popular seasonings include garlic powder, thyme, rosemary, and smoked paprika.

Keep it Moist

Lavash dries out quickly if not stored properly. Keep it in a sealed bag in the fridge, or freeze slices wrapped in foil to maintain freshness.

Pairing Lavash with Other Diabetes-Friendly Foods

To control blood sugar, aim to pair lavash with lean proteins, healthy fats, vegetables and other high fiber carbs like:

• Eggs
• Chicken or turkey breast
• Hummus
• Nuts and seeds like almonds, walnuts, flax seeds
• Olive oil
• Avocado
• Kale, spinach, and leafy greens
• Beans
• Berries
• Non-starchy vegetables like peppers, onions, mushrooms

Avoid stacking lavash with high fat, sugary condiments and toppings like cream cheese, bacon, butter, jelly, and honey mustard.

The Bottom Line

Swapping out some of your regular bread for lavash can provide variety at meals and help manage diabetes. Its carb count is lower and nutrient content higher than much traditional white bread.

Look for 100% whole grain varieties with at least 5 grams of fiber per serving for the biggest benefits. And pair lavash with healthy proteins, fats, and additional low carb vegetables and diabetic-friendly foods for balanced nutrition.

With a little creativity, lavash can be used to make countless tasty meals and snacks that sacrifice nothing in terms of nutrition or flavor.

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.