When it comes to healthy eating, cutting down on sugar is often a top priority. Many people are looking to limit their sugar intake due to concerns about obesity, diabetes, cavities and other health issues linked to excessive sugar consumption. But giving up bread may seem difficult for carb lovers. The good news is that there are varieties of bread made without any added sugars. While all breads contain some natural sugars, many can be found with 0 grams of added sugars per slice. Here is an in-depth look at some of the best options for bread with no sugar added.
What is Added Sugar?
First, it is important to understand the difference between natural sugars and added sugars in foods. All carbohydrate-containing foods, including fruits, vegetables, grains and dairy products, contain some naturally occurring sugars. The most common type of sugar found naturally in foods is glucose.
Breads get some natural sugars from the grains used to make them, like wheat or rye. The grain kernels contain starch molecules made up of glucose. When flour is made from the grains, the starch breaks down slightly and some glucose is released. This is the main source of natural sugar in bread.
Added sugars refer to any sugars that are added during processing, preparation or at the table. In bread, these added sugars are often in the form of sucrose (table sugar), high-fructose corn syrup, honey, molasses or other syrups. Checking the ingredient list can determine if any sugars have been added.
Why Limit Added Sugars?
The 2015-2020 Dietary Guidelines for Americans recommend consuming less than 10% of daily calories from added sugars. For a 2000 calorie diet, that equates to about 50 grams or 12 teaspoons of added sugars per day. The World Health Organization recommends even less – no more than 5% or 25 grams per day.
Eating too much added sugar is linked to increased risk for:
- Obesity
- Heart disease
- Type 2 diabetes
- Non-alcoholic fatty liver disease
- High cholesterol and blood pressure
- Cavities
Limiting added sugars in the diet can help reduce these health risks. Fortunately, there are many no sugar added bread options to choose from.
Reading Bread Nutrition Labels
Checking the Nutrition Facts label is the best way to determine if a bread contains added sugars.
Here is what to look for on bread labels:
- Total grams of sugar per serving – Includes both natural and added sugars. Look for breads with less than 2-3 grams per slice. Aim for under 5 grams for hearty whole grain breads.
- Added sugars listed in the ingredients – Sugar, honey, high fructose corn syrup and other added sweeteners will be listed in the ingredients if they have been added to the bread.
- No sugar claims on the package – Terms like “no sugar added,” “unsweetened,” or “no high fructose corn syrup” indicate no added sugars.
Checking all of these sections of the nutrition label is important, as a bread may be low in total sugar but still contain added sugars.
Types of Bread Without Added Sugar
There are many varieties and brands of unsweetened breads available in grocery stores and bakeries. Here are some of the most common types:
Sourdough Bread
Sourdough bread is made using a fermented starter dough that contains wild yeast and bacteria cultures. The fermentation process results in a tangy, sour taste. Sourdough bread gets its rise from the natural fermentation rather than added sugars. It tends to be denser and chewier in texture than other loaves. Look for sourdough made with just flour, water, salt and starter.
Sprouted Grain Bread
Sprouted grain breads are made from whole grains that have begun to sprout or germinate. The sprouting process helps break down starch into natural sugars, allowing the bread to rise without adding sugar. These loaves have a nutty flavor and dense texture. Brands like Food for Life Ezekiel offer sprouted breads with no added sugars.
100% Whole Wheat Bread
Breads labeled 100% whole wheat flour contain only whole wheat flour as the grain ingredient. They get natural sweetness from the wheat kernels. Be sure to check labels for added honey or other sweeteners, which some brands include. But brands like Dave’s Killer Bread Thin Sliced 100% Whole Wheat contain no added sugars.
Sugar-Free Low Carb Breads
There are many low carb bread options made without added sugars. These are often higher in protein and fiber. Common types include coconut flour bread, almond flour bread, flax bread and gluten-free bread. Popular brands like ThinSlim, Chompies and Franz Keto carry sugar-free, low carb breads.
Gluten-Free Bread
Those avoiding gluten for health reasons can find many gluten-free breads without added sugar. Taste and texture can vary among brands depending on the ingredients used, like tapioca flour, rice flour and xanthan gum. Udi’s, Canyon Bakehouse and Schar are leading gluten-free, reduced sugar bread brands.
Multigrain Bread
Multigrain breads include a mixture of whole grains, seeds and wheat varieties. The combo of grains provides natural sweetness. Check the labels for added sugars, which are unnecessary in true multigrain breads. Brands like Arnold Whole Grains 100% Whole Wheat Multigrain have no added sugars.
Tips for Baking Sugar-Free Bread at Home
It’s possible to bake homemade breads without adding any sugar. Here are some tips:
- Use alternative sweeteners like stevia, monk fruit or erythritol instead of sugar. Use very minimal amounts, as these sweeteners are far sweeter than sugar by volume.
- Substitute sugar with inulin or soluble corn fiber. These add fiber and texture without unwanted sweetness.
- Allow for a long fermentation time to develop flavor without sugar. Let the dough rise slowly over 12-24 hours.
- Add ingredients like cinnamon, nutmeg, vanilla, citrus zest or toasted nuts to provide flavor in place of sugar.
- Use 100% whole grain flours like whole wheat, rye or pumpernickel which have natural sweetness.
- Top breads with thinly sliced fruit, jam or nut butters to satisfy a sweet tooth without adding sugar to the dough.
With creative recipes and the right ingredients, homemade sugar-free breads can be quite tasty.
Health Benefits of Cutting Bread Sugars
Eating bread with no added sugars has several benefits:
- Fewer calories – BreadAccountStatus with added sugars have more calories per slice, around 70-120 calories. Sugar-free breads often have 50-100 calories a slice.
- Lower glycemic index – Breads without added sugars won’t spike blood sugar as high after meals. This helps control diabetes and hunger.
- More nutrition – Many no sugar added breads are made with nutritious whole grains and contain higher amounts of proteins, fibers and micronutrients.
- Less inflammation – Diets high in added sugars are linked to inflammation, while cutting sugar reduces inflammation.
- Tooth-friendly – Skipping the added sugars in breads helps avoid cavities from the sugars feeding oral bacteria.
- Gut health – Added sugars can disrupt gut bacteria balance. Avoiding them helps support a healthy microbiome.
Overall, choosing unsweetened bread and limiting added dietary sugars provides significant benefits for metabolism, dental health, immunity and inflammation.
Finding No Sugar Added Bread
Here are some tips for locating bread without added sugars in grocery stores:
- Check the baked goods aisle endcaps, which often promote no sugar products.
- Read the bread labels closely, especially the ingredients lists.
- Search for terms like “no sugar added” and “no high fructose corn syrup” on packaging.
- Look in the freezer section for low carb/keto sugar-free breads.
- Ask at the in-store bakery for bread baked without sugars.
- Check the health food section for sprouted and gluten-free zero sugar breads.
- Look for 100% whole grain varieties without sweeteners added.
Online stores like Amazon, Netrition, Thrive Market and Vitacost also carry many sugar-free bread options.
Local bakeries may accommodate requests to make bread without adding sugars. Be sure to explain that you can’t have any honey, maple syrup or other sweeteners either.
Sugar-Free Bread Recipe Ideas
Baking your own bread at home allows total control over the ingredients. Here are some tasty sugar-free bread recipes to try:
Cinnamon Raisin Bread
For a classic flavor, make cinnamon raisin bread without sugar. Add chopped raisins or dried cranberries and a dash of cinnamon to basic dough. Top loaves with cinnamon sugar replacement like Swerve or Lakanto Monkfruit Sweetener.
Cheesy Garlic Bread
This savory low-carb loaf loaded with Parmesan, mozzarella, cheddar and roasted garlic is a delicious sugar-free option. The nutty cheese provides plenty of flavor without sweeteners.
Walnut Rye Bread
Caraway seeds give zing to this hearty rye loaf made with whole grain rye flour. Top it with toasted walnuts for crunch. The dense rye provides natural sweetness.
Pumpernickel Bread
Pumpernickel’s deep flavor and dark color comes from using 100% rye flour and cocoa powder. Molasses and coffee add richness without unnecessary sugars. Enjoy slices topped with avocado smash.
Coconut Flour Banana Bread
Ripe bananas provide natural sweetness to this gluten-free and keto banana bread. Eggs and coconut flour hold it all together for a moist sugar-free crumb.
Chia Seed Bread
This simple yeast-free bread gets protein and nutrition from chia and flax seeds. Greek yogurt adds tanginess to the batter. Slice it for avocado or nut butter toast.
Potential Downsides of No Sugar Bread
While bread without added sugar is better for health in many ways, some potential downsides include:
- Less sweet taste – Those accustomed to sweeter bread may find unsweetened varieties bland at first.
- Dry, dense texture – Some sugar-free breads use heavy whole grain flours that result in a drier, chewier loaf.
- Quick staling – The sugars in bread help retain moisture to prevent staling. No sugar breads can stale quicker.
- Lower rise – Yeast feed on sugars to produce carbon dioxide that makes bread rise. No sugar bread won’t rise as high.
- Fewer options – Sugar-free bread selection is limited compared to regular bread varieties in some smaller grocery stores.
Despite these challenges, no sugar added breads provide worthwhile nutrition benefits for those seeking to cut dietary sugars and maximize health. Over time, taste preferences adjust to the more subtle natural sweetness and flavors.
Finding Your Favorite Sugar-free Bread
With so many varieties available, take time to explore different brands and styles to find your favorites. Here are some tips:
- Compare nutrition labels – Look for those lowest in carbs, calories and sodium based on your needs.
- Be adventurous – Don’t just stick with plain wheat bread. Sample different grains and seed breads for new flavors.
- Consider texture – Determine if you prefer chewy artisan loaves or softer sliced breads.
- Check ingredients – Watch out for hidden sweeteners like honey, molasses or raisin juice concentrate.
- Judge freshness – Choose bread that isn’t dried out or moldy, so you get accurate taste.
- Bake your own – Create no sugar recipes personalized for your tastes.
Finding one or two unsweetened breads you love makes it easy to skip the added sugars from bakery staples like white or sweet wheat bread. Enjoy your favorite sugar-free loaf toasted, in sandwiches or with healthy toppings for meals and snacks.
Conclusion
Cutting down on added dietary sugars provides significant health advantages. Fortunately, it’s possible to enjoy tasty bread by choosing varieties without added sugars. Look for good-for-you options like sourdough, sprouted grain, 100% whole wheat, sugar-free low carb, gluten-free and homemade breads. With label reading and smart shopping strategies, anyone can avoid the unnecessary extra sugars found in many commercial breads. Experiment with sugar-free bread recipes to find satisfying options that fit your taste and nutrition preferences. Eliminating added sweeteners in bread allows carb lovers to keep enjoying this dietary staple the healthy way.