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Eating a lower carb diet with type 2 diabetes or prediabetes (or even just for general health) doesn’t mean you have to deprive yourself of your morning slice of toast or your favourite sandwich anymore, because low carb bread options are popping up in supermarkets all over the place.
Gone are the days of having to order special food items online or slaving away to make bread by hand.
Below we cover some low carb, high fibre bread and wrap options that you can find at your local supermarkets like Coles, Woolworths, IGA and Aldi. As new ones comes available, we’ll be sure to update this info, so be sure to subscribe to our free e-news for updates.
Option #1: Bakers Life 85% low carb bread
This hearty bread boasts a low glycemic index of 24 and just 2.5g of total carbs per slice. It’s packed with protein and makes a great foundation for a healthy sandwich.
Nutrition facts for 2 slices:
- Energy: 1040 kJ/ 248 cal
- Total Carbs: 5 g
- Dietary Fibre: 10.7 g
- Fat: 12.8 g
- Protein: 23.6 g
Where to find it: Aldi
Option #2: Macro Linseed and Sunflower Low Carb Bread or Rolls
Baked with ingredients like linseeds, sunflower seeds, and bamboo fibre, this bread is loaded with dietary fibre to promote healthy blood sugar balance and digestion. This can also be found as bread rolls in some Woolworths locations.
Nutrition facts for 2 slices:
- Energy: 664 kJ/ 159 cal
- Total Carbs: 4.1 g
- Dietary Fiber: 13.5 g
- Fat: 3.8 g
- Protein: 20.2 g
Where to find it: Woolworths
Option #3: Atkins Low Carb Bread Mix
If homemade bread is more your style, give the Atkins Low Carb Bread Mix a try in your own kitchen. This bread mix yields a fluffy low carb bread, perfect for your morning toast.
Nutrition facts for 2 slices:
- Energy: 592 kJ/ 141 cal
- Total Carbs: 4.6 g
- Dietary Fibre: 4.4 g
- Fat: 6.8 g
- Protein: 13.2
Where to find it: Online
Option #4: Helga’s Lower Carb Bread
Helga’s have a range of lower carb breads available and one advantage of these is they taste and act similar to regular breads, but have about half the amount of carbs. The carbs vary depending on the type – the lower carb breads are 5 seeds loaf, a wholemeal and seed loaf, and soy and toasted sesame loaf.
Helga’s 5 seeds Lower Carb Bread, Nutrition facts for 2 slices:
- Energy: 630 kJ/ 150 cal
- Total Carbs: 16.9 g
- Dietary Fibre: 3.2
- Fat: 5.2 g
- Protein: 6.9 g
Where to find it: Woolworths, Coles, IGA
Option # 5: Coles Bakery 50% Lower Carb Bread and Buns
Coles Bakery Sandwich Loaf, Nutrition facts for 2 slices
- Energy: 554 kJ/ 130 cal
- Total Carbs: 14.3 g
- Dietary Fibre: 17.5 g
- Fat: 1.5 g
- Protein: 6.1 g
The buns are 13.9g carbs per bun.
Where to find it: Woolworths, Coles, IGA
Option # 6: Helga’s Lower Carb Wraps
You can still enjoy a tasty chicken caesar salad wrap (or any other kind!) when you’re on a low carb diet with Helga’s lower carb, higher protein wraps.
Nutrition facts for 1 wrap:
- Energy: 630 kJ/ 150 cal
- Total Carbs: 16.9 g
- Dietary Fibre: 3.2
- Fat: 5.2 g
- Protein: 6.9 g
Where to find it: Woolworths, Coles
Option #7: Alpine Low Carb Bread
Fortified with apple pectin, sunflower seeds, and linseeds, this bread is an amazing high-fibre, low carb alternative to your average sandwich bread.
Nutrition facts for 2 slices:
- Energy: 656 kJ/ 158 cal
- Total Carbs: 7.2 g
- Dietary Fibre: 7.0 g
- Fat: 6.9 g
- Protein: 13 g
Where to find it: Coles
Option #8: Simson’s Pantry Low Carb Wraps
If you’re in search of a high fibre, high protein, low carb wrap, look no further. Simon’s Pantry low carb wraps allow you to make meals for on-the-go without straying from your carb-controlled diet.
Nutrition facts for 1 wrap:
- Energy: 473 kJ/ 113 cal
- Total Carbs: 8.9 g
- Dietary Fibre: 4.3 g
- Fat: 3.9 g
- Protein: 7.9 g
Where to find it: Coles
Option #9: Burgen Lower Carb Sunflower & Linseed Bread
Nutrition facts for 2 slices:
- Energy: 959 kJ/ 229 cal
- Total Carbs: 2.3 g
- Dietary Fibre: 12.8 g
- Fat: 12.1 g
- Protein: 21.4 g
Where to find it: Coles and Woolworths
Option #10: Mission Low Carb Wrap
These Mission Low Carb wraps are yet another great alternative to traditional wraps.
Nutrition facts for 1 wrap:
- Energy: 547 kJ/ 131 cal
- Total Carbs: 11.3 g
- Dietary Fibre: 7.1 g
- Fat: 4.6 g
- Protein: 7.5 g
Where to find it: Coles, IGA, Woolworths
Option #11: Herman Brot Low Carb Bread
Here’s another low super-low-carb bread option that can be used for sandwiches, garlic bread, or toast. With options like these, you can still enjoy your old favourite foods without indulging in all the excess carbs!
Nutrition facts for 1 slice:
- Energy: 465 kJ/ 111 cal
- Total Carbs: 2.3 g
- Dietary Fibre: 4.5 g
- Fat: 5.1 g
- Protein: 11.7 g
Where to find it: Coles, IGA & Online
Option #12: Woolworths Lower Carb Wholemeal Wraps or Seeded Wraps
The latest edition to the market are two types of wraps from the Woolworth’s brand.
Nutrition facts for 1 wrap:
- Energy: 461 kJ/ 110 cal
- Total Carbs: 5.8 g
- Dietary Fibre: 9.8 g
- Fat: 3.4 g
- Protein: 9.2 g
The above facts are for the wholemeal wraps but the seeded wraps are very similar.
Where to find it: Woolworths
*See more sandwich wrap options here.
Conclusion
In general, following a low carb diet means relying less on prepackaged foods and leaning into more fresh, whole foods. Stick to lean meats, healthy fats, and plenty of veggies for the majority of your meals.
But everyone loves a slice of toast with butter or a tasty bacon, lettuce, and tomato wrap with mayo…and that’s OK! Sandwiches or wraps make an easy lunch option.
Those are the times when you’ll want to find these low carb breads at common Australian supermarket chains like Coles, Woolworths, Aldi and IGA, along with other stores.
The options listed above still taste great but are better for your blood sugar control in the long run compared to other breads.
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