Low Carb Hot Dog Buns for Diabetics, According to a Dietitian

Jessie Carpenter, MA, MS, RD, LD


Did you know you can enjoy hot dog buns as a diabetic? It’s true! With low carb hot dog buns on the market, the options have opened up for those being carb-conscious. If low carb hot dog buns don’t entice you, then you can still eat a regular bun with diabetes using the tips below.

What is meant by low carb hot dog buns? 

Manufacturers are getting smart by highlighting the net carbs in a product and claiming it to be a low carb product. It definitely has lower carbs when you go this route.

How you calculate the net carbs is by subtracting the amount of fiber and sugar alcohol from the total carbohydrates. For example, Arnold Keto hot dog buns have 16 grams of total carbs and 13 grams of fiber and no sugar alcohols for a net carb value of 3 grams (16-13-0 = 3).

The problem with the term net carb is that it is not even defined or used by the Food & Drug Administration (FDA) or the American Diabetes Association (ADA). It is not considered a reliable way to count carbohydrates, because everybody has a different glucose response to fiber and/or sugar alcohol. 

Therefore, many people with diabetes are taught to count carbs by looking at the total carbohydrate line of the nutrition label, not calculating and using net carbs. You can count carbs by proper portion sizes and knowing 1 carb choice is approximately 15 grams of carbohydrates.

What kind of hot dog buns can a diabetic eat?

Whether you continue with net carbs or total carbs, someone who is diabetic can find low carb hot dog bun options. Especially since you can order food online these days!

A diabetic has 3 main hot dog bun options:
1. A conventional hot dog bun with around 20 grams of carbohydrates
2. A “keto friendly” hot dog bun
3. A bun made with wheat starch, wheat protein, or both

Looking at the total carbohydrate line of the nutrition label of a conventional hot dog bun, keep to 20 grams of carbs per bun or 1.5 carb choices or less. Hot dog buns typically range from 19 to 29 grams of carbs each, so you have to look at the label and possibly shop around.

Another option is “keto friendly” or “keto certified” labeled hot dog buns since these are geared towards those following a ketogenic diet, a very low carb diet. Even though I do not promote a keto diet for those with diabetes, the keto products on the shelves will have lower carbs.

Buns with wheat starch, wheat protein, or both listed in the ingredient list are a good choice  since they increase the fiber and protein content. Both protein and fiber help your body regulate glucose levels, and these are typically labeled as ”keto” on the packaging.

How to Choose the Best Low Carb Hot Dog Buns

Looking at hot dog buns on the shelves and online, you will find a range of total carbohydrates, from as low as 7.5 grams (Unbelieva Buns) to as high as 29 grams (Nature’s Own Brioche Style) per bun. 

Choosing a bun close to 20 grams of carbohydrates per bun is a good diabetic choice. This could allow for 2 buns at the meal, more if the carb amount is lower. Key nutrients to look for on the label are protein and fiber. Aim for 5 grams of both per bun (or more!) to help balance out blood glucose levels.

Protein minimally raises blood glucose levels. In fact a high protein diet has been shown to lower blood glucose levels postprandial in those with type 2 diabetes. Additionally, a high fiber diet has been shown to help improve blood glucose control and lower cholesterol (1).

Of course, shop around for the best taste and texture. I find that looking online at the product’s reviews is helpful before buying in the store. I also post on social media to gather quick likes and dislikes as well. Still, I encourage trying the product at least once to form your own opinion.

Top Choices for Low Carb Hot Dog Buns

1. Unbelieva Buns


2. Carbonaut Hot Dog Buns


3. ThinSlim Foods Buns


4. Nature’s Own Keto Soft White Buns


5. Oroweat Keto Buns


Honorable Mentions:

Arnold Keto Buns


Lewis Bake Shop Buns


I found the Unbelieva Buns to be the lowest total carbohydrate bun in my search, by far. It was also the most expensive at $10 per bag, at the time of writing.

The Carbonaut was the next lowest total carb amount I found with 11 grams of carbs. It also had a high fiber amount, which is a plus. It feels a little expensive at $7.79 per bag.

The ThinSlim buns were impressive with 14 grams of carbs and both high fiber and high protein. It was also one of the lowest calorie buns at 90 calories each. It is the second most expensive at $8.99 per bag.

I was disappointed that the Nature’s Own hot dog buns are only available in certain states, and when I searched, nothing came up for me. I still included it because they do exist and have a very good profile.

The Oroweat buns are likely the cheapest at $5.70 per bag and the most accessible since they can be purchased at Walmart.

The Lewis Bake Shop would be a great option for a large crowd, whether a cookout or a large family. The buns are sold by a case of 8 on their website.

What is a healthy alternative to hot dog buns?

If you are a diabetic and want to put your carbs towards something else in the meal, you can have the hot dog without a bun. You can also enjoy the following healthy, lower carb alternatives:

Eating Low Carb Hot Dog Buns on a Diabetic Diet

Consuming 45-60 grams of carbs per meal is okay for most people following a diabetic diet. Of course, consult your healthcare team and check your glucose levels as appropriate.

A meal incorporating hot dogs would be having 2 hot dogs with buns at 20 grams of carbs each for a total of 40 carbs total. Add a side salad or other non-starchy vegetable to keep additional carbs low, around 5 grams for 1 cup raw or ½ cup cooked serving size. 

If you had one hot dog with a 20 gram carb bun, then you could have a couple sides with higher carbs. For example, a half cup of potato salad (15 grams of carb) along with 15 potato chips (15 grams of carb) would be a total of 50 grams of carbohydrates for the entire meal.

Toppings on the hot dog like cheese, mustard, and onions are considered free due to the very low or no amount of carbs. However, toppings like sweet relish and ketchup have 5 grams of carbs per 1 tablespoon, and you can enjoy 1 cup of sauerkraut or ⅓ cup of chili for about 6 grams of carbs each.

Pairing protein and carb sources together is one of the best eating methods for diabetics to follow. The hot dog is a protein, the bun is the carb; simple but automatic pairing there. Keeping the protein-carb pairings going for any other sides is ideal, too.

As with any meal for a diabetic, it is important to remember correct portion sizes, eating in moderation, and staying within an appropriate carb amount for your body. But don’t forget to have fun, enjoy life’s moments, and eat delicious food!

Conclusion

As a Registered Dietitian who works with people who have diabetes, I recommend carb counting by looking at the total carbohydrates, not net carbs. I recommend living a full life with a healthy, balanced diet through pairing carbs and protein together at every meal and snack.

If you choose a product like Carbonaut or try an alternative like pita bread as a low carb hot dog bun, you can have a good meal with glucose control. Remember to check fiber and protein amounts as these will only help balance your blood sugar.

I am a big fan of lower carb foods on the market that help people enjoy more of the foods they love. So, whether it is a low carb hot dog bun or a low carb bagel, let’s explore these awesome products together to make life even better!

Author

  • Jessie Carpenter is a seasoned dietitian and the owner of a private practice called Nutrition Prescription LLC. Her work is centered around those with diabetes and kidney issues, and her passion is to enable people to find food freedom and to live without confusion.

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