Which Breads Are Allowed on Sugar Free 3?
When you’re trying to cut out added sugar, you know you need to avoid sweets like candy, ice cream, baked goods, and soda. But sugar is added to many foods during the manufacturing process — including some you wouldn’t expect, like bread.
“Many breads have sugar added to them to make them more palatable,” says Michele Promaulayko, creator of Sugar Free 3. So how can you find a bread that’s Sugar Free 3 approved? Here are the sugar-free brands to shop for, ingredients to watch out for, and yummy bread alternatives in a pinch.
What Breads Are Allowed on Sugar Free 3?
Breads that have the words “whole wheat,” “whole grain,” or “sprouted” on the label are typically good options for SF3. But just because a bread is made from unrefined grains, that doesn’t always mean it’s sugar-free. Some whole wheat or whole grain breads contain sugar or high-fructose corn syrup, so be sure to read the entire ingredient list.
Here’s a list of Sugar Free 3 approved breads:
- Ezekiel 4:9 Sprouted Whole Grain Bread
- Ezekiel 4:9 Low-Sodium Sprouted Whole Grain Bread
- Ezekiel 4:9 Flax Sprouted Whole Grain Bread
- Manna Organics Sprouted Sunseed Bread
- Manna Organics Sprouted Millet Rice Bread
- Manna Organics Sprouted Multigrain Bread
- Manna Organics Sprouted Whole Rye Bread
Wraps, Pita, and Tortillas
- Ezekiel 4:9 7 Sprouted Grains English Muffins
- Ezekiel 4:9 Sprouted Grain Flax English Muffins
- Ezekiel 4:9 Sprouted Whole Grain English Muffins
Pro tip: Look in the freezer section of your grocery store. “Sometimes you’ll find approved breads (such as Ezekiel Sprouted Grain Bread) there,” Promaulayko says.
How to Tell If a Bread Fits the Sugar Free 3 Plan
Added sugar makes most loaves of store-bought bread something to avoid if you’re on the Sugar Free 3 plan. Still, if you see a bread that’s not on the list above, you can do some sleuthing on your own to see if it fits the plan.
First, look for refined grains on the label, such as enriched flour or wheat flour. “Most breads are made of refined wheat — meaning the bran and germ are removed to make the product more shelf-stable,” Promaulayko says. That strips away most of the dietary fiber and vitamins, she adds.
Next, check for added sugar. Because sugar can easily be camouflaged, closely read the nutrition label and ingredient list. Under the number of total carbohydrates on the nutrition facts label, you’ll see a breakdown of the amount of dietary fiber and sugar content in the bread — including the amount of added sugar.
“It’s always a good idea to look at the ingredients, too,” Promaulayko says. “Make sure there are no hidden sugars, or what I call Sugar AKAs in Sugar Free 3.” These include sneaky aliases like maple syrup, date sugar, or corn syrup.
Bread Alternatives for Sugar Free 3
What if you want to avoid bread altogether? You’re in luck: There are multiple ways to get healthy carbs without eating bread at all.
“When people crave bread, what they are really craving is something starchy or filling that adds some heft to their meal, or something to pile other ingredients — like eggs or avocado — on,” says Promaulayko.
So rather than reflexively reaching for bread, try these alternatives:
- Replace bread with whole grains or complex carbohydrates that provide nutrients — like starchy veggies, quinoa, and oats.
- Try this tasty cauliflower bread recipe.
- For hearty meals with a mega dose of nutrition, check out these Sugar Free 3 recipes created specifically for the plan.
“One of my favorite recipes in Sugar Free 3 is the Sweet Potato ‘Toast’ with Crispy Egg,” Promaulayko says. “You toast, bake, or broil slices of sweet potato and then treat it like bread.”
Looking for more added-sugar-free inspiration? Learn everything you need to know about Sugar Free 3 here!