Keto And Bread: Can You Eat Zero-Carb Bread?

Bread is a staple food in almost every culture and cuisine, and giving it up is often the first thing people think about when considering a keto or low-carb diet. However, with the growing popularity of keto diets, several brands have introduced keto-friendly and low-carb bread options. These breads typically have a high fibre content and a low net carb count to keep blood sugar levels in check. While some of these breads may not be strictly keto-compliant due to the presence of non-keto ingredients, they can still be a good option for those following a general low-carb diet. This article will explore the topic of zero net carb bread and whether it fits within the keto diet framework.

Zero net carb bread ingredients

Zero net carb bread typically contains a variety of ingredients, including water, wheat gluten, modified wheat starch, wheat protein isolate, oat fibre, vegetable fibre, wheat bran, soybean oil, yeast, vinegar, salt, and preservatives. Some brands also add flaxseed, avocado oil, or olive oil to their recipes.

For example, Aldi's L'Oven Fresh Zero Net Carb Bread contains water, wheat gluten, modified wheat starch, wheat protein isolate, oat fibre, vegetable fibre, wheat bran, soybean oil, yeast, vinegar, salt, and preservatives.

Other popular brands, such as ThinSlim Foods, Hero Bread, Shibolim, Nature's Own, and Lewis Bakeshop, offer a variety of zero net carb bread options with different ingredients. These may include avocado oil, flaxseed, rye, honey, cinnamon, and other flavours.

It is important to note that some zero net carb bread products may not be as healthy as they claim. For example, Julian Bakery's low-carb bread was found to have 17 times more carbs than specified. Therefore, it is always good to check the ingredients and nutritional information before consuming any food product.

Is zero net carb bread keto-friendly?

The keto diet is notorious for requiring adherents to give up bread, but that doesn't mean that there aren't alternatives. There are a ton of low-carb bread options available to buy, and some of these have zero net carbs.

Zero net carb bread is usually made with wheat protein isolate, wheat gluten, oat fibre, modified wheat starch, and other ingredients. While these breads are low in carbs, they are not always strictly keto-friendly. For example, modified wheat starch is a non-keto ingredient that is often included in zero net carb bread. Wheat protein isolate and wheat gluten are also not considered keto-friendly by some.

However, if you are on a low-carb diet or just looking to reduce your carb intake, zero net carb bread can be a good option. It's important to read the labels and ingredient lists to understand exactly what you're consuming. Some zero net carb breads are also high in protein and fibre, and some are vegan.

• ThinSlim Zero Net Carb Bread
• Aldi L'Oven Fresh Zero Net Carb Bread
• Lewis Bakeshop Healthy Life Keto Bread
• L'oven Fresh Zero Carb Bread
• Natural Ovens Bakery Keto Friendly Bread
• Kiss My Keto Bread

You can also make keto bread at home using keto-approved ingredients.

Popular zero net carb bread options

Zero net carb bread is a great option for those on a keto diet who are looking to cut down on their carb intake without compromising on their love for bread. Here are some popular zero net carb bread options that you can include in your keto diet:

Thin Slim Foods 0 Net Carb Bread

Thin Slim Foods offers a plain keto bread with 0 net carbs and 7 grams of protein per slice. They also have a variety of flavours to choose from, including honey, everything, cinnamon, and rye.

Lewis Bakeshop Healthy Life Keto Bread

This keto bread option has 0 net carbs and only 30 calories per serving, making it a great choice for those watching their calorie intake. Lewis Bakeshop offers this bread in white, cinnamon, and Hawaiian flavours.

L'oven Fresh Zero Carb Bread

L'oven Fresh offers a vegan zero net carb bread that can be found at Aldi stores. Their bread comes in wheat or multiseed options, providing a great choice for those who enjoy seeded bread.

Natural Ovens Bakery Keto Friendly Bread

This bakery offers a classic white bread option with no artificial sweeteners, no sugar, and 0 net carbs. This bread is commonly found at Costco stores and is also known as the Costco Keto Bread.

Kiss My Keto Bread

Kiss My Keto Bread comes in a variety of flavours, including seeded wheat, golden wheat, dark wheat, and cinnamon raisin. All of the wheat options have 0 net carbs, while the cinnamon raisin option has 2 net carbs.

Hero Bread

Hero Bread offers a variety of keto-friendly bread options, including white bread and seeded bread. Their white bread has 0 net carbs, while the seeded bread has 1 gram of net carb per slice. Hero Bread can be purchased online or in select stores.

These are just a few examples of the many zero net carb bread options available in the market. When choosing a keto bread, it is important to read the labels carefully and consider the ingredients and nutritional values to ensure they align with your dietary needs and preferences.

Nutritional value of zero net carb bread

Zero net carb bread is a great option for those on a keto diet who don't want to give up bread. While regular bread is typically high in carbs and not keto-friendly, zero net carb bread is high in fibre and keeps your blood sugar low.

Zero net carb bread usually has a low calorie count, ranging from 30 to 40 calories per slice. It also contains a good amount of protein, with 5-7g per slice. The total carb count is usually around 9-10g, but the net carbs are cancelled out by the fibre content, resulting in a net carb count of 0g.

Some popular options for zero net carb bread include Thin Slim Foods 0 Net Carb Bread, which comes in a variety of flavours including honey, everything, cinnamon, and rye. Lewis Bakeshop Healthy Life Keto Bread is another option, with just 30 calories per slice and offering white, cinnamon, and Hawaiian bread flavours. L'oven Fresh Zero Carb Bread is a vegan option available at Aldi, offering wheat or multiseed varieties with 0 net carbs per serving.

It's important to note that some low-carb bread products may not be as advertised, so it's always good to check the nutritional information and reviews before purchasing.

Making keto bread at home

Keto bread is a great option for those who want to enjoy bread without compromising their low-carb diet. While there are several keto-friendly bread options available in stores and online, you can also make delicious keto bread in the comfort of your own home. Here's a detailed guide to help you create your own keto bread masterpiece:

Ingredients:

Firstly, gather the following ingredients:

• 7 large eggs, at room temperature
• 1/2 cup (112 grams) of butter, melted and cooled
• 2 tablespoons of olive oil
• 2 cups (225 grams) of blanched almond flour
• 1 teaspoon of baking powder
• 1/2 teaspoon of xanthan gum
• 1/2 teaspoon of sea salt

Optional Ingredients:

You can also consider adding the following ingredients to enhance the flavour and texture of your keto bread:

• Spices such as onion powder, garlic powder, rosemary, or other herbs and spices of your choice.
• Nutritional yeast, which can add a cheesy flavour and extra nutrients to your bread.
• Sweetener of your choice, such as erythritol, to balance out the tanginess of the hearts of palm.

Instructions:

Now, let's get into the step-by-step process of making keto bread:

• Preheat your oven to 350°F (175°C). Grease a silicone loaf pan with cooking spray to ensure your bread doesn't stick.
• In a bowl, whisk the eggs until smooth and creamy, which should take around 3 minutes. Then, add the melted butter and olive oil, mixing well to combine.
• In a separate bowl, combine the almond flour, baking powder, xanthan gum, and salt. Make sure to mix these dry ingredients thoroughly.
• Gradually add the dry ingredients to the egg mixture, mixing continuously until a thick batter forms. Take your time with this step to ensure a smooth and lump-free batter.
• Pour the batter into your prepared loaf pan, using a spatula to smooth the top.
• Bake your keto bread in the preheated oven for approximately 45 minutes, or until a toothpick inserted into the centre comes out clean.
• Once done, remove the bread from the oven and let it cool slightly before slicing.
• Enjoy your freshly baked keto bread! You can store any leftovers in an airtight container in the refrigerator for up to a week or in the freezer for up to 6 months.

Tips and Variations:

• Ensure your eggs are at room temperature before starting. This will help create a lighter, airier bread with a better taste.
• Feel free to experiment with different flavours and ingredients. For example, you can try using avocado oil or melted butter instead of olive oil for a richer flavour.
• If you're feeling adventurous, you can try substituting coconut flour for almond flour or adding seeds or nuts to your bread for extra crunch and nutrition. However, keep in mind that coconut flour absorbs more moisture, so you may need to adjust the amount of liquid in your recipe.
• For a more crusty exterior, consider baking your keto bread in a dutch oven or preheated covered pot. This will help create a delicious, crispy crust while keeping the inside soft and fluffy.
• Don't be afraid to get creative with your toppings. Everything from "everything bagel" seasoning to sesame seeds or poppy seeds can take your keto bread to the next level.

Frequently asked questions