Gluten free diets have become increasingly popular in recent years, both for those with celiac disease or gluten sensitivity and those simply looking to cut down on gluten for health or dietary reasons. But avoiding gluten doesn’t have to mean missing out on bread. Brands like Udi’s offer a wide range of gluten free bread options to fit any diet or dietary restriction.
An Overview of Udi’s Gluten Free Breads
Udi’s produces a variety of gluten free sandwich breads, buns, bagels, and more. Some of their most popular breads include:
- Udi’s Gluten Free White Sandwich Bread
- Udi’s Gluten Free Whole Grain Bread
- Udi’s Gluten Free Honey Oat Bread
- Udi’s Gluten Free Cinnamon Raisin Bread
- Udi’s Gluten Free Hamburger Buns
- Udi’s Gluten Free Hot Dog Buns
- Udi’s Gluten Free Bagels
Their breads are made without any wheat, barley, rye or oats – all grains that contain gluten. Instead, they use ingredients like brown rice flour, tapioca starch, and millet flour to craft gluten free breads that are as close to “regular” bread as possible in taste and texture.
Nutrition Info for Udi’s Gluten Free Breads
But just because these breads are gluten free doesn’t mean they are low in carbohydrates. Let’s take a look at the nutrition facts for some of Udi’s most popular bread options:
Udi’s Gluten Free White Sandwich Bread
Serving size: 1 slice (34g)
| Calories | 80 |
|---|---|
| Total Fat | 1g |
| Total Carbohydrates | 15g |
| Dietary Fiber | 2g |
| Total Sugars | 2g |
| Protein | 2g |
Udi’s Gluten Free Whole Grain Bread
Serving size: 1 slice (38g)
| Calories | 90 |
|---|---|
| Total Fat | 1.5g |
| Total Carbohydrates | 18g |
| Dietary Fiber | 3g |
| Total Sugars | 2g |
| Protein | 3g |
Udi’s Gluten Free Honey Oat Bread
Serving size: 1 slice (38g)
| Calories | 90 |
|---|---|
| Total Fat | 1.5g |
| Total Carbohydrates | 18g |
| Dietary Fiber | 2g |
| Total Sugars | 5g |
| Protein | 3g |
Udi’s Gluten Free Cinnamon Raisin Bread
Serving size: 1 slice (38g)
| Calories | 90 |
|---|---|
| Total Fat | 1.5g |
| Total Carbohydrates | 19g |
| Dietary Fiber | 2g |
| Total Sugars | 7g |
| Protein | 2g |
As you can see, a single slice of Udi’s gluten free bread contains between 15-19 grams of total carbohydrates. This is fairly comparable to regular wheat bread.
Net Carbs in Udi’s Breads
However, when following a ketogenic or low carb diet, it’s the net carbs that really matter. Net carbs are calculated by subtracting fiber from total carbohydrates, as fiber is not digested and absorbed in the same way other carbs are.
So when you look at the net carbs in Udi’s breads, the numbers are a bit lower:
- Udi’s Gluten Free White Sandwich Bread: 13g net carbs
- Udi’s Gluten Free Whole Grain Bread: 15g net carbs
- Udi’s Gluten Free Honey Oat Bread: 16g net carbs
- Udi’s Gluten Free Cinnamon Raisin Bread: 17g net carbs
This puts most of Udi’s breads in the moderate glycemic index range. The glycemic index is a measure of how quickly a food raises blood glucose levels. Low glycemic foods have a glycemic index of 55 or less, while moderate glycemic foods are 56-69 on the index.
Foods that are higher in fat, fiber and protein tend to have a lower glycemic index. Since Udi’s breads are lower in these nutrients than some other gluten free options, they fall more into the moderate range.
How Many Carbs in Other Udi’s Products?
Udi’s gluten free bread products tend to have similar carb contents. Here’s a look at some other popular Udi’s foods:
Udi’s Gluten Free Hamburger Buns
Serving size: 1 bun (71g)
| Total Carbohydrates | 31g |
|---|---|
| Dietary Fiber | 4g |
| Net Carbs | 27g |
Udi’s Gluten Free Hot Dog Buns
Serving size: 1 bun (60g)
| Total Carbohydrates | 26g |
|---|---|
| Dietary Fiber | 3g |
| Net Carbs | 23g |
Udi’s Gluten Free Bagels
Serving size: 1 plain bagel (95g)
| Total Carbohydrates | 41g |
|---|---|
| Dietary Fiber | 4g |
| Net Carbs | 37g |
As you can see, other Udi’s products have similar carb profiles to their bread when comparing equal serving sizes. The bagels are significantly higher in total carbs and net carbs, but that’s to be expected given their larger serving size.
Tips for Fitting Udi’s Bread into a Low Carb Diet
If you’re following a ketogenic diet, you’ll probably want to limit your net carb intake to around 50g per day maximum. Some people aim for even fewer net carbs like 20-30g.
So enjoying Udi’s bread products in moderation, along with other low carb foods, is key. Here are some tips:
- Limit yourself to 1-2 slices of Udi’s bread per day max
- Opt for lower carb bread varieties like the White Sandwich Bread
- Pair bread with high fat, high protein foods like avocado, eggs, or cheese to help slow digestion
- Avoid using bread for things like sandwiches which require more slices
- Get most of your daily carbs from low carb vegetables instead
With smart portioning and pairing, you can likely enjoy Udi’s bread occasionally while staying in ketosis. But it shouldn’t be a daily staple.
Healthier Low Carb Bread Alternatives
If you find Udi’s bread doesn’t quite fit into your low carb, high fat diet, there are some healthier alternatives. Here are a few to consider:
Chompie’s Low Carb Bread
Chompie’s has a multi-grain and cinnamon raisin low carb bread with just 5g net carbs per slice. It’s made with almond and coconut flour.
ThinSlim Foods Bread
ThinSlim offers a zero carb bread made with wheat protein and fiber that’s just 15 calories a slice.
Great Low Carb Bread Company
This company has low carb loaves with 12g net carbs per slice and use ingredients like wheat protein and oat fiber.
Homemade Cloud Bread
Make your own nearly zero carb “bread” from just cream cheese, eggs, and cream. Adds volume without the carbs.
Lettuce Wraps
Skip the bread and make wraps with large lettuce leaves for a filling low carb option.
The Bottom Line
Udi’s gluten free breads are made without wheat, barley, or rye so they are safe for those with celiac disease or gluten intolerance. But the carb and calorie count is still similar to regular bread at about 15-20g net carbs per slice.
Enjoying Udi’s bread in moderation can fit into a low carb lifestyle. But for maximum carb reduction, look for low carb specialty breads with under 10g net carbs per slice. And consider lettuce wraps, cloud bread, and other alternatives to minimize your carb intake even further.
At the end of the day, Udi’s breads are an occasional treat best paired with low carb vegetables and proteins. Stick to just 1-2 slices per day and complement the bread with lower carb foods.
