Photo: Liza Summer

What bread has the least sugar?

Sourdough contains less sugar, even when made with white flour. Both light and dark rye bread have a relatively low GI. Try to buy fresh from the bakery instead of the store, and go organic when possible. Even “healthy” multigrain bread can contain nasty sugar levels.

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Is there a more dirty word in the health, fitness, and food industries than sugar?

Fat has been redeemed in recent years, thanks to the rise of the keto, South Beach, and Atkins diet, and folks don’t fear fat as much as they once did. Protein has become a paragon of health, with men and women alike singing its praises for muscle-building and overall well-being. Even carbs have not been completely demonized, as fitness experts say that a reasonable amount of complex carbs can be eaten without throwing away your progress. Sugar, on the other hand, has not had a great few years for PR. Scientists say that sugar is highly addictive and can lead to rapid weight gain if not consumed in strict moderation. Some studies even say it has toxic effects on the body. The processed stuff in soda and candy is definitely a no-go for anyone health-conscious, but what about the sugar content in bread? This topic is still up for debate. It’s important to understand the role that sugar plays in different types of bread, what this means for your health, and how to pick the best bread for your goals.

The truth about sugar in bread

A lot of bold claims have been made about sugar in the past, but only recently has the health community called it out as a real concern. According to US News, the World Health Organization made an official declaration that added sugar should only comprise five percent of an individual’s diet. Thinking in terms of the food pyramid, that is just a little sliver at the top. But problems occur when we discover just how much sugar is secretly packed into everyday foods like condiments, sauces, dressings, and yes, bread. Many bread products contain added sugar as a way to brighten up the taste and hook unwitting consumers. The ethics of this practice are questionable, to say the least. With sugar hiding around every corner, shoppers have to be extra diligent when reading nutritional labels and try to keep it clean. Luckily, we can still enjoy our sandwiches, grilled cheese, and french toast without subjecting ourselves to a total sugar bomb. The key lies in understanding the difference between complex and simple carbs and making sure we select a bread that keeps sugar at bay.

Complex vs. simple carbs

Granted we all know that added sugar should be avoided, we need to be aware of how food impacts our blood sugar levels if we want to win the battle in the long run. The most common distinction we see is between complex and simple carbohydrates, which basically tells us how quickly carbs break down into glucose and hit the bloodstream. Simple carbohydrates, when looked at on a microscopic level, are composed of only one or two types of molecules, allowing them to be broken down and absorbed quickly. Their complex counterparts often contain five or more types of compounds connected to one another, meaning it takes a longer time for the body to access the nutrients within. The science is straightforward: the denser and more varied the carbohydrates in a food, the slower the sugars will be released in the body and the better you respond.

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It’s true that football players chug sugary sports drinks on the sidelines and pro cyclists down glucose packets on long races, but they can get away with it. Because their bodies are operating at peak capacity, they absorb and burn those sugars immediately, and it helps them perform better for a short span of time. For those of us who work less physical jobs and only spend a few hours in the gym per week, it’s important we cut those simple carbs out of the picture.

Low GI bread you should know

It may not be the most precise indicator of how food affects the body, but the Glycemic Index is something we can wrap our heads around and point us in the right direction. You can use common sense to figure out which foods rank high on the GI. If it comes in a package with cartoon characters and glows in the dark, it’s probably not great for your blood sugar levels. Even tropical fruits can spike blood sugar fast, despite occurring in nature. Potatoes, rice, and other all-white starches can do the same. Bread is trickier to figure out, however. Differences in ingredients and production mean that every bread has a unique GI, and these scores are less obvious. Luckily, according to UK health blog Fab Flour, most sliced bread does not contain more than 4% sugar, and it is usually naturally occurring in the flour, rather than added on. We know that the super squishy white bread is not good for us, and we know to look at the sugar content of each package before we buy it.

Now that we know what to avoid, which types should we reach for instead?

When looking for low GI bread, keep a few things in mind:

Sourdough contains less sugar, even when made with white flour.

Both light and dark rye bread have a relatively low GI.

Try to buy fresh from the bakery instead of the store, and go organic when possible.

Even “healthy” multigrain bread can contain nasty sugar levels.

Sprouted grain bread found in the freezer is often your best bet for store-bought. If you can squish a loaf of bread into a ball and it hits the ceiling when you bounce it on the ground, don’t buy it. An article from dLife also recommends that we steer clear of any “enriched bread” products at the market, as these have been baked with flour containing none of their original nutrients. It’s also important we don’t fall for the fallacy that gluten-free bread is automatically healthy across the board. In fact, a lot of GF bread contains undesirable additives, including sugar, to cover up the flavor of ingredients used to bind the unlikely ingredients together. For folks with gluten sensitivity who are also looking to cut sugar, they’re left with few options. The reality is that most mainstream bread is going to have an adverse impact on blood sugar, even if it’s made at the local bakery with all-natural ingredients.

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The superior superfood

There has to be a better way to enjoy bread without worrying about the downsides of sugar. That was our line of thinking when we set out to create Superfood bread, and we can proudly say we’ve succeeded in our efforts.

To start things off, we took sugar out of the picture entirely.

Our bread contains only five all-natural ingredients and no weird additives, so you don’t have to worry about any sneaky sugars. This bread is loaded with fiber, protein, and healthy fats, all of which help to reduce the glycemic load of the carbohydrates within, which are few, to begin with. Even better news is that the natural sugars found in the bread are further nullified when you add more protein and fat to the mix. That means you can enjoy creamy avocado toast, chicken salad sandwiches and even grilled cheese without worrying about wreaking havoc on your blood sugar. For folks on the keto diet, we believe that a better bread product has never before existed, hence why we call our loaves Keto Kubes! Finally, we wanted a bread that actually behaved and tasted like real bread. Too many bread alternatives are lacking that texture and chew that makes the stuff so great. Customer reviews say that our Superfood bread tastes like a classic, nutty sourdough and that it allows them to enjoy their favorite bread-based recipes without the guilt. We’re very satisfied with how this bread looks, tastes, and nourishes the body, all while keeping you totally sugarfree.

Conclusion

The war on sugar rages on, but people are waking up.

The hard part is over, and the truth about sugar has gone mainstream. We know that keeping sugar intake to a minimum is the right move, no matter our health status. Whether you are making a brand new commitment to cut the sugar for good or you just want a different type of bread to add to your arsenal, Superfood is worth a try. We deliver loaves right to your door, four at a time, so you never run out. It can be stored in the fridge or freezer long-term for a backup stash, as well. We’re happy to answer questions and help you get started on your journey toward better health. If you’re curious how folks are making the most of our bread while turning their health around, be sure to check us out on social media and get updates via our email newsletter!