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Updates to the Sola Store

sola store updates

As we continue to grow, we wanted to make sure you were aware of some of our discounts and one of our newest changes to our store. We’re excited for you yo take advantage of all the new changes and discounts!


Yes, you heard that right. Bulk discounts are a thing. The more you buy of one product the more you’ll save. We wanted to make sure that those who preferred to bulk order (we see you) got a good deal. After all, small savings eventually lead to bigger savings! This discount is in place for our bread, buns, granola, sweetener, variety pack and nut bars.

Our current bulk discounts are as follows:





We will make a note here that bulk discounts can’t be combined with promotions.


A highly requested feature for our Sola store was to provide faster shipping options, and guess what!? It’s finally here. We now have faster shipping options from which you can choose from during check out. Meaning you can get your favorite Sola low-carb products that much faster!

If your order is under $29:

Standard (5 – 7 days): $7.99

Ground (3 – 5 days): $10.00

Air (2 – 3 days): $12.50

If your order is over $29:

Standard (5 – 7 days): Free Shipping*

Ground (3 – 5 days): $5.00

Air (2 – 3 days): $10.00

(*free shipping is only for the contiguous 48 states.)


Do you want a certain product to be made low carb by Sola? Then tell us all about it by filling out our product request form. As we continue expand, we want to make sure we’re making products you want to eat. This form will allow us to better see what people are looking for!


It wouldn’t be a store update without us plugging our email list. If you want to be in the know for our big sales and promotions, we highly suggest you sign up to our email list. You’ll be the first to know about our new store launches, products, and upcoming sales. You can also customize what type of updates you want to hear about.


If you have any suggestions don’t hesitate to drop us an inquiry, we love hearing all the feedback as it helps us make the shopping experience even better.

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Into Yoga | Benefits of a Starting a Routine

Yoga and health benefits

Whether you’re someone who regularly works out or is just barely restarting their health journey, yoga is great avenue to explore. Yoga uses a mix of breathing techniques, exercise and meditation to improve both your mental and physical health. Many celebrities have raved about the positive impact of having a yoga routine has done for them, but are they true? Some of us in the office have fallen in love with the practice as it helps us manage our stress, helps us get moving, and is a great addition to our gym routine.

Depending on the studio you choose having a yoga studio membership will give you access to many different practices within yoga, and some cardio/weight classes as well!

Increased Flexibility

Many of the moves within the vinyasa, Iyengar, and power sequences are meant to push your flexibility and strengthen your core. Sequences that target flexibility and balance will allow your muscles to train and improve their memory. A study was done over 10 weeks on male athletes who did yoga, the results were increased flexibility and balance. It’s all about doing it on a routine that you can personally upkeep whether it be at home or at a studio.

Mental Benefits

In general, yoga tends to be a relaxing exercise. With an emphasize on controlled breathing and quiet spaces, yoga can help with anxiety and stress. There have been studies where yoga has shown to lower anxiety levels in women. At the core of yoga’s teaching is how to be in the present, listen to your body and relax the muscles where you feel the tension. Which is perfect when dealing with anxiety.

Increase Muscle Strength

As with poses that require holding it for long period of time, it helps your muscles get their work out. If you ever held a plank or even a tree pose, you feel your muscles straining to be kept in position especially when you first starting or have to do it for 1 to 2 minutes straight. Overall, it’s a great training for your muscles when paired with a gym/home workout regime.

Mindful Eating

If there is something yoga prides itself is being aware of your body and its cue. In class, they tell you that you should let your body tell you if something is too straining or if it can be pushed into a more complicated pose. It’s all about listening to your body and in the same vein, it teaches you to be mindful when you’re hungry or not hungry.

Start Your Routine

Whether you choose a studio near your house or you want to do it at home starting a yoga routine is incredibly helpful. One of our favorite online yoga classes is Yoga with Adriene Youtube channel as she walks you through a 20-minute sequence. She helps with the correct form and why she’s doing the current sequence. Best of all, it’s free!

We always recommend checking in with your doctor for any lifestyle changes as they know you best. After a nice refreshing yoga workout, make sure to grab for a snack-size portion of our protein-packed Sola granola. It’s a great way to end any routine.


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How Products Get into a Grocery Store

How Products Get into a Grocery Store

We all know that one product that we absolutely love that we wished would be in our grocery store. We all get a little miffed when it’s not readily available. But why are certain products online only when they’re such a beloved staple in our pantry? Well, we are here to answer the question as to how a product gets into a grocery store and what you can do to help!

As with any new company not many stores are to fired up to bring in new products from start ups that are less than two years old. How will they know they will sell? This is where the consumer steps in!

The Process

Every category in the grocery store such as bread, ice cream, granola, etc. have different buyers. These buyers are the gatekeepers to new products entering the shelf. They have one period (sometimes two) out of the year to pick new products to enter their shelves. They are the deciders and overall arbiters of the decision.

For example, Store A only allows bread reviews to happen every March. If a company launches in April, they have to wait until next March of the following year to obtain a meeting to get their bread considered for the next quarter. That’s why sometimes it takes over a year or two for a new brand to get into a grocery near you.

How Can I Help?

You’re probably asking: okay Sola I get it. How do I help? That’s easy. Request us from your local grocery store! Stores are always listening to what their customers want. They want to know. The more request they get, the more likely we are to get stocked. It means when we are going into a meeting, they know who Sola is and all we have to do is seal the deal with an A+ presentation.

  1. Use Your Grocery Stores Online Contact Us Form.

Every store website has a contact us form, and it’s a great avenue to send in your product request form. All you need to do is ask for what product you’re wanting to see in their store. Such as: Dear Store A, I would love to see Sola low-carb bread in your store. Here’s the website (!

These types of messages then get sent to the appropriate buyer and they evaluate whether we would be a good fit for them or not. Hopefully, it ends up being a call to our sales rep!

  • Fill Out our Product Request Form, Print it Out, and Give it To Your Local Grocery Store Manager.

If you’re feeling a bit more proactive, another great way to get a store’s attention is to flood them with product requests. We have created a Sola product request form in which you can choose what products you want (with their UPC code which is important for the store) and the ability to print it!

After printing the form turn it in to your store manager. If they get a substantial amount, they will forward them or inquire about our products with their corporate office.

  • Tag Your Grocery Store on Our Social Posts Requesting Them to Carry It.

Another simple way is to tag (@) your favorite store on our social media posts that contain your favorite Sola product. It allows their team to view our brand and hopefully forward the name internally.

The Waiting Period

Of course, things won’t change overnight but it will help us get our name out there into different stores. We wouldn’t be here without our community and we’re extremely thankful that many of you have requested us to many different stores. Food Lion is one of the stores that got so many requests to carry our bread that they will start selling it by the end of October.

Us getting into stores is because of all you. Helping us and cheering us on. We hope to be able to provide our products in all stores but as everything is a slow process.

Make sure to follow us on Instagram and Facebook!

Want to see Sola come out with a new product? You can help us by filling out our product request form.

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Us vs Them: How We Compared Against the Grocery Aisle

Us vs Them How We Compared Against the Grocery Aisle berries

Being compared to other brands is something that can’t be helped. How are your macros? How do you taste? Is it cardboard? We get it. Once a fashionable low-carb product has burned you, there is no desire anymore to experiment with other brands. Sola low-carb products were crafted by chefs who believed food should be an experience and not just something that you have to power through. With our products you’ll find that we stand by the term chef-crafted, we are passionate about making good food that you will want to share with your family.

We tried to choose comparable foods and the lowest carb count mass-market product. As we were walking around the grocery store, we noticed there aren’t good low-carb products. They’re either not so low-carb or don’t taste so good. Look at how we compared against the grocery aisle.

Strawberry Vanilla Sola Granola Vs. Red Berries Cereal

Our Strawberry Vanilla granola flavor can be compared to a certain Red Berry flavored cereal. We compared their bowl serving size and immediately realized that we had a higher density in size AND so much more protein! Usually, protein content (as well as fat) will keep you full longer and won’t make you go for that extra serving. Coming in at six net carbs we can’t help but feel a bit proud of our low carb count AND good tasting granola.

Sweet & Buttery Sola Bread vs. 100% Whole Grain Sugar-Free Bread

Giving up bread is hard. As in a lot of people don’t want to give up bread and that’s why they think they could never go low carb. Well, here we compared Sola bread against the lowest carb mass-market grocery store bread. The thing with a lot of these low-carb loaves of bread from big brands is that while their total carb count is low, they don’t really put any fiber and therefore tend to have a high net carb count.

There are currently lower carb breads out in the market (internet only), but none of them have that bread taste. They’re flavorless or worse… they taste like cardboard. At three net carbs per slice and packed with flavor, Sola bread stands out against all others.

Sola Hamburger Buns vs. White Hamburger Buns

Finding an excellent bun to match with your delicious hamburger is a hard task. Almost all the options are either high carb or have a weird non-bread texture. Sola buns are here to make all your burger dreams come true. At six net carbs per bun compared to the 26 net carbs for a less dense burger bun, there is no competition. Especially when our buns are packed with protein to make sure that you won’t be running for seconds (although we wouldn’t judge they’re that good).

Low-Carb Products with No Cardboard in Sight

You must agree, we stack against competitors in both nutrition and taste. We have two outstanding chefs who work day and night to craft the best products possible. There are no stale boardrooms in our products, just passion for deliciously nutritious food.

When you’re looking for low-carb options at the grocery stores, remember that your store is selling what they think would sell best. If you don’t see our products in a store near you, request us! The more grocery stores are aware that there is a low-carb product customers want. The more likely they are to either reach out to us or remember us during the highly coveted sales meeting.

Find a store near you that carries our products. Make sure to follow us on Facebook and Instagram for any new updates!

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6 Low-Carb Snacks to Munch on While Watching Netflix

6 Low Carb Snacks to Munch on While Watching Netflix

As we all binge our favorite Netflix series, we want to make sure we’re staying within our low-carb lifestyles. Distracted eating is a thing, and we need to be conscious not to overdo it. To be fair, sometimes we just NEED something crunchy or sweet to take off the edge of that new plot twist we didn’t expect. We made a list of our favorite Netflix binge-worthy low-carb snacks that we can’t get enough of.

Sola Granola

When we want something sweet and crunchy, we can’t get enough of our low-carb granola. Crunchy bits packed with protein, and our new berry flavors are enough to satisfy us while we scream as our favorite characters finally get together. At 3 net carbs per snack serving, we are not too distraught of going over our macros.

Cucumber with Lime, Salt, and Tajin

If you want a minimal spicy kick in your snack cucumbers only have 4 carbs for one cup (104 g). All you need to do is pair it with lime, salt, and tajin. You’ll never go back with this deliciously low-carb snack. Perfect for any heart-racing scene, you’ll end up munching on a healthy and salty snack.

Almond Butter on Celery

If you need an almond butter vehicle you can’t go wrong with celery. Coming at 1.5 carbs packed with all the goodness it’s the perfect companion for everyone’s favorite nut butter. This will allow you to portion out your binging snacks and enjoy a fabulous, thrilling show. The best of all worlds!

Sola Nut Bars

If you need a quick pick me up as a snack and let it fill you look no further. Our Sola nut bar comes in three different flavors, and the highest net carb count is 6. Full of flavor, sweetness, and a satisfying bite, you’ll always keep your pantry stocked. Perfect for your low-carb diet, you can now enjoy your guilty pleasures.

Hard-Boiled Eggs

If you’re a bit hungrier but don’t want to waste time on a whole full-blown meal, eating a hard-boiled egg with some cold meats will hit the spot. Especially when you’re prone to mindless eating, this will allow you to feel full faster. After all, it’s all about being conscious about your state of hunger. Don’t worry, you’ll see the best part of your rom-com.


A true and tried friend. Sometimes you don’t really need a snack. What you need is to stay hydrated! Whether it be because of the heart-wrenching ending or just because you don’t drink enough water. Most of the time, when we think we’re hungry, we’re just thirsty. Make sure that you always have a glass of water nearby before going down the snack path. After all, water is just as good!


Whatever low-carb snack you decide to munch on remember Sola is always here to help. Whether it be a toast of Sola bread with some butter or a snack-size serving of our sweet Sola granola. We are determined to be your go-to brand for all things low-carb, especially during a binge marathon.

Follow us on Facebook and Instagram to stay up to date on all the low-carb happenings.

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What Sola Product Are You Based on Your Zodiac Sign?

What Sola Product Are You Based on Your Zodiac Sign

Let’s admit it. We all have peeked at our daily horoscope in hopes of finding a good day ahead of us. Whether it works out the way the horoscope foretold or not we can agree on one thing: it was fun! We decided what best way to celebrate our excellent products than through a bit of the mystical arts. After all, low-carb and delectable tasting foods are kind of magical, right?


Bold and outspoken, an Aries does not shirk against any adversary. They would be a perfect fit with our Blueberry Cinnamon Sola granola, a flavor that isn’t shy with its impactful cinnamon burst and sweet blueberry taste. No matter what’s going on in your life Aries, make sure to have your shield and sword ready! You can withstand anything.


The dependable and reliable sort, you can always count on a Taurus to be there (even if they’re a bit stubborn). What better partner in crime than our dependable Peanut Butter & Milk Chocolate Sola nut bar? Whenever you need a quick pick me up or snack that you can rely on as you’re rushing out the door, our nut bars will carry you through. Taurus be a bit more flexible and enjoy the ride.


The dual nature of Gemini makes them the perfect friend to our Butter Pecan & Salted Caramel Sola ice cream. Combining the best of both worlds with the sweet taste of butter pecan and swirls of salted caramel you’ll never be left wanting more. As such continue exploring the world Gemini, and never let go of that child-like wonder.


The sweet summer child, Cancers have their hard shell and soft souls. There is no one sweeter and more perfect for the Sola sweetener. Baking until your heart renews, our Sola sweetener will make your pastries turn out just like the ones you’re accustomed to but won’t affect your blood sugar! Cancer remember to take care of yourself while you’re trying to take care of the world.


The head of the pack and one of the most forceful personalities, a Leo isn’t afraid of being a leader. What better partner than our number one seller Golden Wheat Sola bread. A star child that comes with eight total carbs per slice, and three net carbs… Golden Wheat loves showing off. Leo, remember that being a leader requires compassion, and no one has a bigger heart than you.


Pays attention to the smallest details and is methodical at their approach to life makes Virgo a reliable and loyal sign. They are similar to French Vanilla Sola Ice Cream, a tried and true classic that pays attention to the delicate balance of creamy while staying everyone’s favorite. Always fretful of what’s to come, slow down and enjoy the present dear Virgo.


The balanced one of the group, Libra is an affectionate and comforting presence. What says comfort better than a delicious pint of Chocolate Fudge Brownie Sola ice cream. A low-carb chocolate paradise as you are enveloped in the sweet taste of childhood. Libra you’re loved and shouldn’t worry so much about what other people think.


The rebel and wild child of the zodiac, a Scorpio isn’t one to tone themselves down and so is our Chocolate Raspberry Sola granola. With sharp chocolate contrast to the sweet raspberry, it leaves your mouth tingle with the desire to shout out your love for Sola out to the sky. Scorpio learn when to follow and when to break away, not everything is a cause to rebel against.


Open minded and a traveler that has a restless heart, Sagittarius can’t be held down and is always searching for the meaning of life. Mint Chocolate Chip Sola ice cream allows you to contemplate the big things in life but keep you sane with it’s the minty and chocolatey flavor. Refreshing not just your taste buds but your soul. Don’t be afraid to ask for help; sometimes you just need someone to be with you along the ride.


The responsible one of the zodiac, Capricorn is the older sibling looking out for all the others. Making sure they don’t get into too much trouble. This is why Vanilla Almond Sola granola would be an ideal fit, with its five net carbs per bowl serving and packed with protein we can depend on Vanilla almond to save us throughout the day. Remember to relax a little. The world won’t fall apart just because you took a break.


The odd and analytical child, Aquarius is always jumping around from things to learn and understand. The Variety Pack, while not a product, perfectly falls in line with Aquarius’ need to be different.  Exclusive to the internet (oh hey another Aquarius trait) you can try out all of Sola’s dry goods with a minor dent to your wallet. A unique soul – Aquarius remember to plant your feet on the ground and create a safe place to rest.


The dreamiest of the signs, a Pisces is marked by their head in the clouds and wandering heart. Hard to pin down, they make a perfect companion to the Sweet & Buttery Sola bread. With a sleek profile and no seeds, this bread is all about spreading the love with none of the carbs. Pisces hold your head up, you’re the lover of the zodiac, and we adore you for it.


Whether you’re an Aries or a Virgo, remember that Sola products are for everyone who is wanting to change into a healthier lifestyle without all the carbs and sugar. No matter the horoscope, healthy living starts with you and what you put inside your body.

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Deconstructing the Carb

Deconstructing the Carb

We’ve all heard that adopting a low-carb diet can have substantial health benefits, but making the change can be difficult. It’s not all about sugary soda and candy bars. Carbohydrates are not only necessary to fuel our bodies; they can also be found in foods that we have previously considered to be part of a healthy diet. Foods like whole wheat bread, milk, and even apples (keeps the doctor away, huh?) are carb-ridden. So how do we know what should go and what should stay in a low-carb diet? Moreover, what is a carb? Understanding the difference between unhealthy and healthy carbs can help us to make more informed decisions about our low-carb diet.

What is a carb?

The fundamental break down is that there are both simple and complex carbohydrates. Simple carbohydrates include Monosaccharides and Disaccharides, which are simple sugars in the form of single and double molecule chains. These simple carbohydrates include glucose, fructose, and other common sugars. Carbohydrates provide us with the energy we need to function. However, before they’re done fueling our bodies, they must go through the digestion process. An essential difference between the two main types of Carbohydrates is the way the body digests them.

While they’re both carbohydrates (polysaccharides to be specific) made of glucose molecules, fiber and starch take different paths in our bodies. The glucose molecules in starches are joined together by alpha linkages, which can be readily cleaved and released into your bloodstream. Whereas in fiber, the monosaccharides are joined together by stronger beta bonds which the body cannot break down. These fibrous chains can often trap some starches within themselves, keeping them from being easily broken and quickly releasing glucose into the bloodstream. These starches are commonly referred to as resistant starches.

The quick surge of glucose into the bloodstream that accompanies high starch foods such as white bread, soda, or crackers earns them a high score on the glycemic index, making them dangerous. However, foods high in fiber (though they may still contain carbohydrates) slow the release of glucose into the blood and thus are lower on the glycemic index. Increased insulin resistance may lead to health issues such as Diabetes and metabolic syndrome. 32% of the population in the US has Metabolic Syndrome. This syndrome puts Americans at a higher risk of heart disease, diabetes, and stroke. For those of us concerned with insulin resistance should include more healthy carbs such as fiber in a low-carb diet.

Healthy Carbs

Generally, a good rule of thumb is to opt for naturally occurring carbohydrates, which are accompanied by high levels of fiber. A helpful way to make decisions about which carbs to include in your low-carb diet is to consider the food’s “net carbs.” While this is not a term regulated by the Food and Drug Administration, it can still serve as a helpful tool. To determine the net carbs of a product, you subtract the fiber content as well as the sugar alcohol content from the total carbohydrates. For example, a slice of Sola Golden Wheat bread contains 7g carbs – 4g of dietary fiber with a net carb intake of 3g. Foods such as whole grains, steel cut oats, fruit, legumes, dry beans, and sweet potatoes are all foods which contain complex carbohydrates, and when eaten in moderation, can be a healthy part of a low-carb diet.


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What is Good and Bad Fat? Why it Matters!

What is Good and Bad Fat Why it Matters

Good fats Vs. Bad Fats

Chances are that when you hear the fat contents of a food, you’re picturing Trans fats. A montage of juicy cheeseburgers and chocolate cake comes to mind. But trans fats are not the only kind! There are actually several types of fat. Some, it turns out, can help you to lose weight and feel healthier.  

The Good Guys: Monounsaturated, Polyunsaturated

Monounsaturated fats and Polyunsaturated fats are the “good fats” to get more of. These fats do a lot of great things for us. While trans fats can raise your cholesterol, Monounsaturated and Polyunsaturated fats lower bad cholesterol levels and can also lower your risk of heart disease and stroke. For those of us who are working to fight inflammation, healthy fats can do that too. More Monounsaturated and polyunsaturated fats along with healthy amounts of protein (exact amounts can vary depending on sex, level of activity, and weight) and fiber (30-38 grams a day for men and 20-25 grams a day for women) work to keep you satiated for longer thus promoting weight loss.

Monounsaturated Fats are typically found in oils, avocados, nuts, olives and peanut butter. You can find the polyunsaturated fats in seeds such as sunflower, sesame, pumpkin, and flax. Soymilk and Tofu are also excellent sources of Polyunsaturated fat.

Omega 3 Fatty Acids

Omega 3 Fatty Acids (a close family member of the Polyunsaturated Fats) is an essential fat which cannot be made by the body. Omega 3 Fatty Acids have been shown to play a major role in preventing heart disease by helping make hormones which regulate blood clotting. They also work to prevent lupus, stroke, eczema, and rheumatoid arthritis.

The most well-known way to get your Omega 3s is by working at least two servings of fish into your diet a week.  Nuts, leafy vegetables, flaxseed, vegetable oil, and some grass-fed animal fats are other excellent sources of Omega 3s. 


MCT Oil is the new low carb craze. Keto-er’s are adding this along with butter in lieu of cream to their morning coffee (yeah, I said butter- more on that later). But is this oil really worth all the hype? There has been a lot of debate in the medical community surrounding the purported cardiovascular benefits associated with MCT oil. While some studies show that the substitution of MCT oil may not may not be any better than say, olive oil in terms of promoting heart health, it has been shown to increase energy expenditure and reduce appetite, promoting weight loss.

Is butter for you?

With the popularity of the keto diet, many are substituting processed carbs for a high fat diet. Though a diet high in saturated fats like butter will likely help dieters reach ketosis, there are still some associated health risks. If you’re looking for a boost to help you lose weight in ketosis, it’s still a better option to regulate butter intake in favor of heart healthy fats such as Monounsaturated and Polyunsaturated.

Portion is the Poison

Creating a meal plan is all about balance. Even healthy fats are caloric and can lead to unwanted weight gain. Watch your macros and create a diet plan which accounts for healthy levels of fiber and protein as well as healthy fats.


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The Sola Bread Reviews Are In


If there is one thing, we see the most throughout our social channels is people asking for reviews of our bread. We have all been duped into buying low-carb foods and shuddering in despair as we realize we have been deceived. That’s why we gathered some reviews from the internet to make sure you’re getting reports from real life people. Don’t worry; we will tell you where we got these reviews and where you can find more. Don’t just take our word for it.

Why Choose Sola Bread?

First, you’re probably wondering WHY you should get Sola in the first place. Our low-carb bread has 8 to 9 total carbs per slice depending on your favorite flavor. It’s packed with 5 grams of protein, it’s meant to keep you healthy all around. Our net carb count is 3 grams per slice with Deliciously Seeded coming in at 4 grams per slice. We pride ourselves for creating a low-carb (not gluten-free) bread which tastes and feels like regular bread whether you’re making the switch to healthy alternatives or are following a lifestyle of your choice. We got you.

We have formulated Sola bread to give you a minimal glucose spike for those who are struggling with diabetes or are trying to stay within ketosis. Low-carb bread should be helping you stay within your desired range of blood sugar, carb count and macros all around.  


Here you’ll find some of our favorite Sola bread reviews from Insta. They share their love of our bread, their thoughts, and how it fits within their macros.

Make sure you’re following the #solabread for more reviews on our bread and the different recipes our bread can be used in!


Is Sola bread worth the money? How does Sola bread compare to real bread? Thankfully some of our fantastic customers left some reviews that answer your questions!

You can find our bread’s review on their product page. We have a 4.3-star rating and are a best seller on Amazon!


Our Twitter has real-time reactions to our bread and how they find our low-carb bread irresistible.

Low-Carb and Delicious

There is just something innate that makes it hard to give up bread. We get it. We have been there. That’s why we create products that people want and not just willy nilly. We put all of our efforts into making it low carb AND delicious. We believe low-carb foods should be made by chefs who have a passion for nutrition and not stale boardrooms. We are committed to bringing you low-carbohydrate bread that tastes like the real stuff!

Get Your Sola Bread

Our bread is meant to give you the option of digging into your cravings without any of the guilt. Go ahead, eat a sandwich. Eating should never be scary but celebrated. That’s how we function at Sola. Make sure to get your next order of Sola bread at the Sola store!

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Diabetes and What You Need to Know

Diabetes and what you need to know

One in four Americans is not aware that they have diabetes. As many as one in three have higher than normal blood sugar levels. While discovering that you may have diabetes or even prediabetic can be terrifying, early intervention is crucial in avoiding life-threatening damage to the body.

How our body uses glucose

We talk a lot about “cutting out” sugar, howeber our body uses sugar as it’s fuel (people in ketosis tend to use ketones for fuel instead of sugar). The American Heart Association recommends a maximum daily sugar intake of 37.5g for men and 25g for women. There’s a reason why we crave the sweet stuff. Speaking on a fundamental biological level, sugar is our power source and when absorbed in a reasonable amount our body knows just what to do with it. It wasn’t until relatively recently that the easy accessibility of sugar through sweets and processed carbs has begun to take its toll on American bodies (too much anything is always bad).

Typically, the sugar we eat found in sweets and carbs moves from our stomach, through our bloodstream to our muscles and fat cells. Once inside the muscle, glucose can ideally be used as an energy source. However, our bodies can’t use glucose without regulation from the hormone insulin. In this system, sugar entering the blood through the stomach can exit the blood through the muscles and fat cells.

In a person with diabetes, this process does not function correctly, allowing sugar to build up in the bloodstream as a result blood sugar levels rise. Because the glucose is not permitted to enter the muscle and fat cells, your body does not receive the energy it needs. Over time, exposure to high blood sugar can damage vital organs in the body. Blindness, amputation, heart attack, stroke, kidney failure are all possible severe complications of untreated diabetes. Though Type 1 and Type 2 Diabetes both have similar symptoms, there are significant differences in their causes and how they are expressed. Type 1 diabetes is an autoimmune disease in which the pancreas does not create insulin, and it is often made apparent early on in life. In the case of Type 2 diabetes, the cells become resistant to insulin due to sustained high levels of sugar in the blood. Type 2 diabetes is often preceded by Prediabetes.

Often type 2 diabetes symptoms are so minor that they go unnoticed. Some people do not find out they have the disease until they have more acute signs of diabetes, such as blurred vision or heart trouble. Those with diabetes may experience increased hunger, fatigue, dehydration, blurred vision, numbness or tingling in the feet or hands, and unexplained weight loss.

Signs of High Blood Sugar A.K.A “PreDiabetes”

Sustained high blood sugar is a dangerous health condition known as Prediabetes. Being prediabetic puts you at risk not only for type 2 diabetes but for heart disease and stroke as well. Common risk factors for Prediabetes includes being overweight, being over 45 years old, having a family history of type 2 diabetes, not exercising regularly, or having gestational diabetes. Americans who are African American, Hispanic/Latino, Native, Pacific Islanders, and some Asian Americans are at a higher risk of becoming prediabetic.

A good first step to evaluating these potential health risks involves a simple blood sugar test at your doctors office. Preventative measures to counter these health risks include exercise and weight loss. It has been proven that exercise is a powerful tool against insulin resistance, and you can drastically lower your chance of developing diabetes by losing only 5%-7% of your body weight. Working to make life-long changes to diet and exercise is the most powerful tool in diabetes prevention.  

What to include in your diabetic diet

For diabetic diets it’s important to choose foods which help you avoid a blood sugar boomerang effect. If you eat foods with high levels of glucose, such as simple carbohydrates and sugars, it causes your blood sugar to spike. This rise in glucose levels in the blood is met with a spiked release of insulin and an inevitable sugar crash. We’ve all felt it before: the irritability, brain fog, or weakness after a particularly strenuous workout or a long period without eating. Low blood sugar is a sign that you are not getting enough nutrients from the food you are taking in. Other symptoms of low blood sugar include anxiety, sugar cravings, fatigue, and shaking. Fiber from vegetables help to absorb sugar and improve blood sugar levels.

  • Dark Leafy Green Vegetables: vegetables like spinach, kale, collard greens are low in calories and carbs while packing a nutritional punch. Fiber, iron, Vitamins A, C, E, and K, magnesium, and potassium to name a few.
  • Some fruits: We know that some fruit such as mango, pineapples, and bananas can be filled with sugars. If you’re looking for the benefits of fresh fruit without the spike in blood sugar it’s important to know which fruits are Diabetes safe. Citrus, berries, and tomatoes in moderation are all nutrient-rich fruit options that can help you get your sugar fix without negative consequences.
  • Nuts are the perfect snack to give your body that sustaining protein punch it needs to get you through your workout. The magnesium, fiber, and Omega 3 fatty acids are some of the benefits of opting for a handful of almonds over a bag of salty corn chips.
  • Fatty Fish is a great source of protein allowing you to feel fuller longer. Not to mention, studies have found that those who eat a diet rich in fatty fish such as Salmon, Mackerel, and Sardines are at a lower risk for heart failure and disease. 

At Sola, we’re committed to creating foods that are low in carbs, low in sugar, and have no artificial sweeteners. With low glycemic impact, Sola foods are the perfect products to introduce into your diabetic diet. We have packed our foods with fiber and protein to help those in need of the extra nutrients.


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