Quick Answer
Yes, gluten free buns do contain carbs. While they are free of gluten, a protein found in wheat, rye, and barley, gluten free buns are still made with carbohydrate-containing ingredients like rice flour, tapioca starch, potato starch, and xanthan gum. So gluten free buns will have a similar amount of net carbs as regular buns, around 15-20g per serving. The carbs come from the flour replacements used to make the buns rather than the gluten.
What are Carbohydrates?
Carbohydrates, often referred to as “carbs,” are one of the three main macronutrients found in food, along with protein and fat. Carbs include sugars, starches, and fiber:
- Sugars: Such as glucose, fructose, sucrose (table sugar)
- Starches: Found in grains, legumes, potatoes. Broken down into glucose in the body.
- Fiber: Indigestible carbs like cellulose, inulin, lignin. Do not provide calories but have health benefits.
During digestion, carbs are broken down into simple sugars, which are absorbed into the bloodstream. The body uses glucose from carbs for energy for cells and organs. Any excess carbs are stored as glycogen in the liver and muscles.
Carbs are the main source of energy for the body and brain. They impact blood sugar levels more than protein and fat. Carb intake ranges from 45-65% of total daily calories on average.
Types of Carbohydrates in Gluten Free Buns
Gluten free buns will typically contain carbohydrates from starch sources:
- Rice flour: White or brown rice flour provides easily digestible starch. It has a mild flavor.
- Tapioca starch/flour: From the cassava root. Nearly 100% digestible carbs with no flavor.
- Potato starch: Adds moisture and elasticity. Highly digestible.
- Corn starch: Versatile thickener and moisture-absorber. Provides glucose.
In addition, xanthan or guar gum is usually added to improve the texture and help the buns hold together. These soluble fibers add a small amount of additional carbs.
The starch flours replace the gluten-containing wheat flour in traditional buns. But they still contain similar carbohydrates that will impact blood sugar.
Carb Count of Gluten Free Buns
Gluten free sandwich buns contain around 15-25g net carbs per serving on average. This is similar to regular wheat hamburger buns:
| Bun | Net Carbs per Serving |
|---|---|
| Gluten Free Bun | 15-25g |
| Regular Wheat Bun | 15-20g |
The range depends on the specific ingredients and size of the bun. Some brands may be on the lower end, with 12-15g net carbs.
Net carbs refer to the digestible carbohydrates that impact blood sugar levels. Net carbs are total carbs minus fiber since fiber does not raise blood sugar.
In comparison, here are the net carbs for other common gluten free products:
| Gluten Free Food | Net Carbs |
|---|---|
| Bread slice | 15-20g |
| Pasta (1 cup cooked) | 30-40g |
| Crackers (4-5) | 15-21g |
| Pizza Crust (1/4 large) | 30g |
As you can see, gluten free substitutions for refined wheat products provide similar carbohydrate content.
Are Gluten Free Buns Lower in Carbs Than Regular Buns?
Gluten free buns are not necessarily lower in carbs than regular wheat buns. They both deliver around 15-20g net carbs per serving for a standard size sandwich bun.
The carb content comes from the starch in wheat flour versus starches from alternate gluten free flours. But the total digestible carbs is comparable.
Sometimes gluten free baked goods can be slightly higher in carbs if more starch is added to achieve the right texture when gluten is removed. Starch helps mimic the binding, moisture-retaining abilities of gluten.
However, some gluten free buns may use a fiber like psyllium husk which could create a lower net carb bun. Always check labels for carb counts. Low carb diets generally aim for under 50g net carbs daily.
Impact on Blood Sugar
Despite being gluten free, these buns will still cause a rise in blood sugar since they contain digestible carbohydrates.
However, the glycemic index may be a bit lower than wheat flour. The GI measures how quickly carbs are converted to glucose.
Tapioca starch, for example, has a lower GI than wheat flour. Still, gluten free breads and baked goods typically have a medium to high GI of 70-85.
For people with diabetes or insulin resistance, gluten free buns will need to be incorporated carefully into meals and paired with protein, fat, and fiber to help control the blood sugar response. Portion size will also be important.
Nutritional Profile of Gluten Free Buns
Here is a nutritional comparison of a typical gluten free sandwich bun versus a regular wheat bun:
| Nutrition Facts | Gluten Free Bun | Regular Wheat Bun |
|---|---|---|
| Calories | 130 | 120 |
| Fat | 1.5g | 1g |
| Carbs | 25g | 23g |
| Fiber | 2g | 1g |
| Sugar | 2g | 3g |
| Protein | 2g | 4g |
The carb, protein, and calorie counts are fairly close between the two buns. The gluten free bun may be slightly higher in carbs if more starch is used in the recipe. It will be lower in protein since it lacks the protein-rich gluten.
Ways to Reduce Carbs in Gluten Free Buns
There are a few tricks to reducing net carbs in gluten free bread:
- Use seeds like flax, chia, or psyllium husk for added fiber
- Add nut flours like almond or coconut flour which are lower carb
- Use a lower carb gluten free flour like soy, peanut, or almond flour
- Increase eggs or egg whites which provide structure without carbs
- Replace some all-purpose flour with higher fiber whole grains like oats or quinoa
- Reduce portion size of bun or hollow out top half to remove excess carbs
You can also find some gluten free low carb bread options in stores made with fewer starches and more fiber. Just check the nutrition labels and aim for at least 2-3g fiber per slice to reduce net carbs.
Healthiest Gluten Free Bun Options
Here are some of the healthiest store-bought gluten free bun choices:
- Canyon Bakehouse Mountain White Gluten Free Buns – 60 calories, 12g net carbs, 4g fiber
- Schar Gluten Free Multigrain Ciabatta Rolls – 100 calories, 19g net carbs, 6g fiber
- Udi’s Gluten Free Whole Grain Hot Dog Buns – 120 calories, 15g net carbs, 3g fiber
- Trader Joe’s Gluten Free Bun – 80 calories, 16g net carbs, 4g fiber
These have a nicer fiber boost to help lower net carbs while still providing a tasty gluten free bun!
Gluten Free Low Carb Bun Recipe
Here is a delicious recipe for gluten free buns that are lower in carbs:
Ingredients
- 3 eggs
- 1/4 cup butter, melted
- 1/4 cup sugar or low carb sweetener
- 1/2 cup almond flour
- 1/4 cup flax meal
- 1/2 tsp xanthan gum
- 1 tsp baking powder
- 1/4 tsp salt
Instructions
- Preheat oven to 350°F. Grease a muffin pan or line with parchment.
- In a bowl, beat eggs. Add melted butter, sweetener, flax meal, and almond flour. Mix until combined.
- Add xanthan gum, baking powder and salt. Mix just until combined.
- Divide batter evenly into 6 muffin cups. Bake for 15-18 minutes until a toothpick comes out clean.
- Let buns cool 5 minutes before removing from pan.
This makes 6 buns with around 3g net carbs each. Use them for burgers, sandwiches, or breakfast sandwiches.
Conclusion
While gluten free buns avoid wheat, they still contain digestible carbohydrates from gluten-free starches and flours. A typical serving will have around 15-20g net carbs, similar to regular wheat buns. The carbs come from rice flour, tapioca, corn starch, potato starch rather than the gluten protein.
Gluten free does not necessarily mean lower carb when it comes to baked goods. But you can reduce carbs by using fiber-rich ingredients, nut flours, and fewer starchy flours in recipes. When buying gluten free buns, check labels for lower carb options with at least 2-3g fiber per serving to reduce the impact on blood sugar.