Keto Diet: Can Low-Carb Bread Fit In?

The keto diet is a low-carb, high-fat, and high-protein diet. It usually comprises 5% to 10% carbohydrates, 70% to 80% fat, and 10% to 20% protein. This means that a person on a keto diet can only consume between 20 to 50 grams of carbohydrates per day. Since a slice of bread contains around 20 grams of carbohydrates, it is not advisable to consume too much bread on a keto diet. However, keto-friendly bread is an option for those who do not want to give up bread entirely. Keto bread is made using low-carb ingredients such as almond or coconut flour, ground flax, psyllium husk, or low-carb almond meal, and can be bought from stores or made at home.

The amount of bread you can eat on a keto diet

The keto diet is a low-carb, high-fat, and high-protein diet. It usually comprises 5% to 10% carbohydrates, 70% to 80% fat, and 10% to 20% protein. This means that the daily carbohydrate intake is restricted to 20 to 50 grams.

A single slice of bread contains around 20 grams of carbohydrates, which is a large proportion of the daily allowance. Therefore, it is recommended to limit bread consumption to one or two slices when on a keto diet.

However, it is important to note that not all bread is created equal. Traditional bread, made with whole wheat and whole grains, is high in carbohydrates. On the other hand, keto-friendly bread is made with low-carb ingredients such as almond flour, coconut flour, psyllium husk, cream cheese, and eggs. These breads typically have a lower carbohydrate content, ranging from 0 to 12 grams of carbs per slice.

When choosing a keto bread, it is important to read the nutrition label carefully and consider the net carbs, fat content, and protein amount. Some keto breads may be high in saturated fat or lack certain nutrients found in whole grains. Additionally, be cautious of misleading nutrition information and always check the credibility of the brand.

If you are unsure about the bread options, there are also several bread alternatives that can be used instead. These include cauliflower pizza crust, zucchini pasta, almond flour pancakes, and sweet potato toast.

In conclusion, while bread can be consumed on a keto diet, it should be limited to a small amount or replaced with keto-friendly bread. Those on a keto diet should be mindful of the carbohydrate content and opt for low-carb alternatives when possible.

The nutritional value of keto bread

However, it is important to note that the nutritional composition of keto bread can vary significantly between brands. For instance, while one brand of keto bread may be high in saturated fat, another may be low in saturated fat but also low in fibre. Therefore, it is essential to read the nutrition label carefully before purchasing keto bread to ensure it aligns with your dietary needs and goals.

Keto bread is designed to fit within the macronutrient distribution of a ketogenic diet, which typically consists of 5% to 10% carbohydrates, 70% to 80% fat, and 10% to 20% protein. This equates to a range of 20 to 50 grams of carbohydrates per day. As a slice of bread typically contains around 20 grams of carbohydrates, keto dieters must be mindful of their portion sizes and daily carbohydrate intake if they wish to include bread in their diet.

Some common ingredients used in keto bread include resistant wheat starch, wheat protein, yeast, allulose, canola oil, salt, chicory root fibre, stevia leaf extract, dough conditioners, calcium propionate, and guar gum. It is worth noting that keto bread often contains wheat gluten, a form of protein, and inulin or chicory root fibre, which contributes to its higher fibre content compared to non-keto bread.

In addition to commercial keto bread options, it is also possible to make your own keto bread at home. This allows for greater control over the ingredients used and the nutritional composition of the bread. Popular flour alternatives for keto bread include coconut flour, sesame seed flour, and almond flour, which are low in carbohydrates. Eggs and butter are also typically used to achieve the desired texture, binding, and fat content.

How to choose a keto bread

If you're following a keto diet, you'll know that bread is usually off the menu, but there are now several keto-friendly bread options available. Here are some tips on how to choose a keto bread that's right for you.

Firstly, it's important to read the nutrition label carefully. Keto bread should be low in carbohydrates and higher in protein and fibre than regular bread. Check the number of net carbs and the fat content to make sure it fits within your personal macros for your keto diet. Some keto breads are high in saturated fat, which is linked to heart disease, so this is something to be aware of.

You also need to make sure that the protein in the bread fits within your keto diet plan. Eating too much protein can prevent ketosis, as the body can convert protein into glucose.

When choosing a keto bread, it's also worth considering the ingredients and whether the bread contains any gluten or grains, which are usually avoided on a keto diet. Almond flour, coconut flour, and egg whites are common ingredients in keto bread, and you can even make your own at home.

Finally, you might want to consider the taste and texture of the bread. Some keto breads can be quite dense or crumbly, so if you're looking for a bread to make sandwiches, for example, you'll want to find one that's sturdy enough and not too dry or eggy.

Some popular options for keto bread include Base Culture Original Keto Bread, Franz Keto Bread, and ThinSlim Foods Love the Taste Bread.

How to make your own keto bread

Ingredients:

• 1 cup almond flour
• 1/4 cup coconut flour
• 2 tsp baking powder
• 1/4 tsp sea salt
• 1/3 cup unsalted butter (or 5 tbsp + 1 tsp; measured solid, then melted; can use coconut oil for dairy-free)
• 12 large egg whites (~1 1/2 cups, at room temperature)

Optional Ingredients (recommended):

• 1 tbsp sweetener (can use any sweetener or omit)
• 1/4 tsp xanthan gum (for texture – omit for paleo)
• 1/4 tsp cream of tartar (to more easily whip egg whites)

Instructions:

• Preheat the oven to 325 degrees F (163 degrees C). Line an 8 1/2 x 4 1/2 in (22×11 cm) loaf pan with parchment paper, with extra hanging over the sides for easy removal later.
• Combine the almond flour, coconut flour, baking powder, sweetener (if using), xanthan gum (if using), and sea salt in a large food processor. Pulse until combined.
• Add the melted butter. Pulse, scraping down the sides as needed, until crumbly.
• In a very large bowl, use a hand mixer to beat the egg whites and cream of tartar (if using), until stiff peaks form. Make sure the bowl is large enough because the whites will expand a lot.
• Add 1/2 of the stiff egg whites to the food processor. Pulse a few times until just combined. Do not over-mix!
• Carefully transfer the mixture from the food processor into the bowl with the egg whites, and gently fold until no streaks remain. Do not stir. Fold gently to keep the mixture as fluffy as possible.
• Transfer the batter to the lined loaf pan and smooth the top. Push the batter toward the center a bit to round the top.
• Bake for about 40 minutes, until the top is golden brown. Tent the top with aluminum foil and bake for another 30-45 minutes, until the top is firm and does not make a squishy sound when pressed. The internal temperature should be 200 degrees. Cool completely before removing from the pan and slicing.

This keto bread is soft, fluffy, and airy. It is sturdy enough for a keto sandwich and has a neutral flavour, like regular white bread.

Bread alternatives on a keto diet

Bread is usually made with refined wheat, which is high in carbohydrates. On a keto diet, it is recommended to keep your carbohydrate intake under 50 grams per day, so it can be challenging to fit bread into your meal plan. However, there are several bread alternatives that you can enjoy while sticking to your keto diet.

Cloud bread

Also known as oopsie bread, this is a popular choice among keto dieters. It is a protein-rich alternative that can be used as a sandwich base or an English muffin replacement. Cloud bread has a simple base recipe of cream cheese, egg whites, and salt, but you can modify it to suit your taste preferences.

Ezekiel bread

This bread gets its name from an ancient process of bread-making mentioned in the Bible. It contains organic grains and legumes, such as wheat, barley, sorghum, and sesame, which are allowed to sprout before milling. This process increases the nutrients in the bread and reduces the impact of carbohydrates on blood sugar. However, due to its gluten content, Ezekiel bread is not suitable for those with non-celiac gluten sensitivity or celiac disease.

Eggplant disks

A simple alternative is to cut the large end of an eggplant into 1-inch-thick disks, season them, and grill or bake them. These can be used as a base for burgers or deli-style sandwiches. Eggplant is a nutritious option, providing folate, manganese, potassium, and vitamins K and C.

Portobello mushroom burger buns

Portobello mushrooms are a meaty and filling option that can be used as a low-carb substitute for burger buns. They have a versatile texture and can be eaten raw or grilled. Portobello mushrooms are also a good source of B vitamins, potassium, copper, and selenium.

Lettuce wraps

Large leaves of iceberg, romaine, or red leaf lettuce can be used as fresh and flexible wraps for sandwiches or tacos. They are low in carbohydrates and provide a crunchy texture. For tacos, romaine lettuce is a popular choice due to the crisp ridge that allows for easy folding.

Cauliflower pizza crust

For those craving pizza, a cauliflower pizza crust is a simple and low-carb option. It is made by mixing processed cauliflower with eggs, almond flour, salt, and spices, and then baking it. This crust can be topped with your favourite pizza toppings, just like a regular pizza.

Almond flour pancakes

For those with a sweet tooth, almond flour pancakes are a delicious and gluten-free option. They are made with almond flour, coconut oil, water or almond milk, and a low-carb sweetener. However, due to the lack of elasticity in nut flours, these pancakes will need to be smaller than traditional pancakes.

Sweet potato toast

Sweet potato toast has gained popularity as a bread alternative. Simply slice a sweet potato into thin pieces, toast them, and top them with savoury or sweet toppings, such as eggs, avocado, peanut butter, banana, or cinnamon.

While sticking to a keto diet may seem challenging, these bread alternatives can help you continue enjoying your favourite foods while staying within your carbohydrate limits.

Frequently asked questions