When it comes to dietary staples, one needn’t look much further than bread. Bread, often referred to as the “staff of life,” has formed the main part of the average diet for centuries. Check out my new video on how to make better bread choices:

No Knead to Banish the Bread

So it seems a bit ironic that bread is often listed as one of the first foods to go when one is looking to limit carbohydrates. The reality is that one ounce of plain bread averages just 80 calories and 15 grams of carbohydrate, and is a valuable source of energy for any diet. The problem is that variations in size, density and ingredients can vastly alter the nutrient content of the bread we choose, converting a simple healthy whole grain piece of bread into a budget busting nightmare.

Great Bread Choices For Every Body

Fortunately for all us who love bread, there are more slim and healthy bread choices than ever. From portion-controlled, calorie-conscious hamburger buns, to tortillas packed with healthy fiber and English Muffins that fill you up but not out, here’s a primer on some of today’s best bread bets.

Hamburger and Hot Dog Buns

  • “Light” buns, like Delightful Hamburger Buns by Sara Lee have just 80 calories, 14 grams of carbohydrate and 6 grams of fiber per bun compared with up to 40 grams of more of carbohydrates and 200 calories in a traditional bun. The hot dog buns offer a similar savings.
  • “Thin” buns, like Orowheat and Earthgrain Sandwich Thins, make it easier than ever to enjoy calorie-conscious sandwiches and burgers. Both offer just 100 calories per bun and 4 grams of hearty fiber. Selections range from wheat and wholegrain to white.


  • Looking for a tasty way to boost the fiber in your diet? Grab a tortilla! Reduced-carbohydrate, high-fiber tortillas are amazing for creating healthier carb- and/or calorie-conscious recipes. Mission Carb Balance and La Tortilla Factory Smart and Delicious Wraps are two brands to look for.

Bagels and English Muffins

  • Skip the bagel store with its large, dense bagels (where just one-quarter of a bagel equals one carb choice) and head to the grocery store. The makers of Thomas’ English Muffins now offer Bagel Thins. With just 110 calories, 24 grams of carbs and 5 grams of fiber, this 1½ carbohydrate choice selection puts bagels back on the breakfast menu.

Sandwich Breads

  • While whole grain breads are a healthy choice, be sure to read labels to find more carb- and calorie-friendly choices. “Light” breads, such as those made by Sara Lee and Wonder Bread have just 40-45 calories and 9 grams of carbs per piece. Add to that a healthy dose of fiber and these are bread selections that every body can love.
  • Move over wheat. Rye and pumpernickel are also great “whole grain” selections. Check the label for choices that offer no more than 18 grams of carbs and 100 calories per piece. Lastly, do you love white bread? The lactic acid used to sour “sour dough” also brings down the glycemic index (the rate at which it raises blood sugar). Switch to sour dough for a better-than-white choice.

Recipe: Stuffed Seafood Salad Rolls

Here’s a great recipe that makes great use of blood sugar friendly sourdough rolls. Light mayonnaise and low-fat yogurt keep fat in check while protein rich crab and shrimp will leave you satisfied for hours for just 250 slim calories.

NOTE: Consult your doctor first to make sure my recommendations fit your special health needs.

Marlene Koch

Marlene Koch, RD, (pronounced "Cook") has specialized in delicious food and healthy lifestyles for over twenty years. Thus, when Marlene realized she couldn’t bake a delicious cake without sugar for her stepdaughter newly diagnosed with type 2 diabetes, she set out to find the sweet solution! Marlene is now a foremost authority on sugar and sugar substitutes and the author of the best-selling healthy, low-sugar hardback cookbook series which includes Unbelievable Desserts and Fantastic Food with Splenda, and her newest release, Marlene Koch’s Sensational Splenda Recipes: 375 Recipes Low in Sugar, Fat and Calories (M.Evans publisher). With combined sales of over 600,000 copies, Marlene and her books successfully bridge the gap between good food and good health!

Marlene graduated Magna Cum Laude with a degree in nutrition from U.C.L.A. in 1986 and is one of a select group of dietitians to hold an advanced certificate in Child and Adolescent Weight Management from the American Dietetic Association. Combining her love of food with her educational foundation, she has held such positions as Hospital Foodservice Director, Nutrition Professor, Cooking Instructor for the Columbus State Culinary Academy and as a national nutrition educator to chefs for the American Culinary Federation. Her passion for teaching others how to make healthy food taste delicious also extend to her private nutrition practice specializing in weight loss, diabetes, and wellness.

Marlene loves to teach (and to eat!); her energetic and upbeat style has made her a popular food and nutrition speaker for organizations such as the American Diabetes and American Heart Associations and sought after for television and radio appearances which have included affiliates for ABC, NBC, CBS, FOX and Shaw TV (Vancouver) and radio stations nationwide.

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