Keto Bread And Starch: What's The Deal?

Bread is a staple food in most cultures and cuisines, and it can be challenging to give up for those on a keto diet. While there are many low-carb bread alternatives available, it is important to be cautious as some products may be mislabelled or contain non-keto ingredients. Modified wheat starch, for example, is a type of carbohydrate that has been physically, enzymatically, or chemically altered, and it is not keto-friendly. Some keto bread alternatives include cloud bread, eggplant disks, and Ezekiel bread, which contains 15 grams of carbohydrates per slice.

Keto bread ingredients

There are many keto-friendly bread recipes available, and most of them are made with almond flour or coconut flour. Here are some common ingredients used in keto bread:

• Almond flour: This is a popular choice for keto bread as it provides more flavour and a generally more delicious result compared to coconut flour. It is important to use blanched almond flour, not almond meal, as the latter will yield a denser loaf.
• Coconut flour: This flour is much more absorbent than almond flour and can result in a dry loaf of bread. However, some recipes call for a combination of almond and coconut flour to create a pleasant texture.
• Eggs: Room-temperature eggs are typically used, and the number of eggs can vary from 5 to 12, depending on the recipe. Some recipes separate the egg whites and yolks, beating the whites until stiff peaks form to add volume and fluffiness to the bread.
• Leavening agents: Baking powder and/or baking soda are used to give the bread rise and fluffiness.
• Fats: Butter, olive oil, avocado oil, or coconut oil are commonly used in keto bread recipes.
• Sweeteners: Some recipes call for a small amount of sweetener like maple syrup or stevia to balance out the flavours and reduce any eggy taste.
• Dairy: Sour cream, cream cheese, or Greek yoghurt can be added to the bread batter for a more traditional bread flavour and to help with rising.
• Protein: Some keto bread recipes include protein powder, egg white powder, or whey protein to provide structure and fluffiness to the bread.
• Salt: A pinch of salt is added to most recipes to enhance the flavour of the bread.

Keto bread recipes typically involve combining dry ingredients (flour, leavening agents, salt) and wet ingredients (eggs, oil, vinegar) separately, and then mixing them together. The batter is then baked in a loaf pan at temperatures ranging from 325 to 375 degrees Fahrenheit for around 30 to 40 minutes.

Keto bread recipes

Almond Flour Bread

This keto bread recipe is gluten-free and contains around 2 grams of carbs per slice. It has a prominent crunchy crust and a soft, tender crumb inside.

Ingredients:

• 3 cups shredded mozzarella cheese
• 1/2 cup unflavoured low-carb protein powder or egg white powder
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 2 cups almond flour
• 3 large eggs
• 1/2 cup sour cream
• Salt to taste

Steps:

• Preheat oven to 325 degrees.
• Add shredded mozzarella cheese and cream cheese to a microwave-safe bowl and microwave at 60-second intervals, stirring in between, until completely melted.
• To a food processor, add melted cheese, eggs, almond flour, protein powder, sour cream, baking powder, baking soda and salt. Pulse until combined.
• Add the bread dough to a loaf pan lined with parchment paper and coated with cooking spray.
• Bake in a 325-degree oven for 30-32 minutes. Let cool for 3-5 minutes before removing from the loaf pan.

Keto Bread Rolls

This keto bread recipe is a great substitute for traditional bread. It is gluten-free and contains around 2 grams of net carbs per slice.

Ingredients:

• 1 3/4 cups almond flour
• 1/4 teaspoon salt
• 1/2 teaspoon baking soda
• 1/4 cup + 1 tablespoon olive oil, melted
• 1 tablespoon maple syrup
• 1 teaspoon apple cider vinegar

Steps:

• Preheat the oven to 180C/350F. Line an 8 x 4-inch loaf pan with parchment paper, reserving an inch on all sides for easy removal.
• In a small bowl, add the almond flour, baking soda, and salt and mix well. In a large mixing bowl, whisk together the eggs, olive oil, maple syrup, and apple cider vinegar. Gently stir through the dry ingredients until combined.
• Transfer the batter to the lined pan. Bake the bread for 35 minutes, or until a skewer comes out clean.
• Let the bread cool in the pan completely, before slicing and serving.

Keto Bread with Coconut Flour

This keto bread recipe is sturdy enough to be used as a sandwich bread and has a light and fluffy texture. It is gluten-free and contains 1 gram of net carbs per slice.

Ingredients:

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

Steps:

• 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, 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 centre a bit to round the top.
• Bake for about 40 minutes, until the top is golden brown. Tent the top with aluminium foil and bake for another 30-45 minutes, until the top is firm and does not make a squishy sound when pressed. Internal temperature should be 200 degrees. Cool completely before removing from the pan and slicing.

Keto bread vs regular bread

Keto bread is a low-carb alternative to traditional bread. It is designed to fit into a ketogenic diet, which involves eating high-fat and low-carb foods so that the body burns fat for energy.

Carbohydrates

Keto bread is lower in carbohydrates than regular bread. Traditional bread can contain up to 20 grams of carbohydrates per slice, while keto bread typically has only 2 to 11 grams of net carbs per slice.

Fat

Keto bread products are usually higher in fat to align with the keto diet, which emphasises high-fat foods.

Protein

Many keto breads are higher in protein, which helps people feel full for longer.

Calories

Keto bread tends to be lower in calories. For example, Healthy Life KETO Bread has 50% fewer calories than regular white bread, with 35 calories per 28g slice.

Glycemic Index

Due to its lower net carb content, keto bread typically has a lower glycemic index, which is beneficial for people with diabetes as it slows the digestion of carbohydrates and helps stabilise blood sugar levels.

Determining whether keto bread is healthier depends on individual dietary needs and preferences. Keto bread is lower in net carbs and calories and can be higher in protein and fats, which may assist with adhering to dietary restrictions.

However, there are also many nutritious regular bread options that are dense and rich in healthy grains and fibres, providing a sense of fullness.

Not all keto bread is gluten-free. While some keto bread recipes and products use alternative flours and ingredients that are naturally gluten-free, such as almond flour, coconut flour, and flaxseed meal, others may include gluten-containing ingredients like vital wheat gluten to improve texture or protein content.

Therefore, it is important for individuals with celiac disease, gluten intolerance, or sensitivity to carefully read product labels or recipes to ensure the keto bread they choose is gluten-free.

Best keto bread brands

There are a variety of keto bread brands available in the market. Here is a list of some of the best keto bread brands:

• Sola Bread: With a variety of flavours such as French Toast, Rustic, Honey, Sweet Oat and Sweet & Buttery, Sola Bread is an excellent choice for those who like to experiment with different bread varieties. It contains only 1-2 grams of net carbs per slice and is priced at $8.95 at Sola and $38.99 on Amazon.
• Kroger CarbMaster Wheat Bread: With just 4 grams of net carbs per slice, this bread is a good option for those who don't mind a sweet wheat bread. It is priced at $5 per loaf.
• Unbun Unbread: Made with almond flour and coconut flour, Unbun Unbread is a grain-free bread with only 2 net carbs per serving. It has 13 grams of fat, 12 grams of carbs and 7 grams of protein per serving.
• Franz Keto White Bread: With a total of 1.5 grams of fat, 12 grams of fibre and 4 grams of protein, Franz Keto White Bread is one of the highest-rated low-carb white bread brands in the market. It is perfect for those looking for the taste and texture of regular white bread while sticking to their keto diet.
• L’Oven Fresh Zero Net Carb Bread: A cult classic in the keto community, L’Oven Fresh bread features an incredibly soft and fluffy texture, making it perfect for sandwiches, toast and more. It contains only 1 gram of fat, 9 grams of fibre and 5 grams of protein per serving.
• Lewis Bakeshop Healthy Life Keto Bread: A gluten-free option with 8 grams of fibre, 5 grams of protein and 30 calories per slice, Lewis Bakeshop bread is a good choice for those looking for a keto bread with a 0 net carb count. It is available in white, cinnamon and Hawaiian flavours.
• Nature's Own Keto White Bread: This bread is known for its soft interior and firm crust, making it a good option for sandwiches. It can be purchased at Walmart, along with Oroweat Keto and Franz Keto bread.
• Inked Keto Bread: Available at Costco, this bread is known for its affordability, with a 2-pack priced at around $10. It is considered by some to be the best keto bread in terms of taste and texture.
• Aldi Keto Bread: Priced at around $4, Aldi's keto bread is a good option for those on a budget. It contains 0 grams of net carbs per slice, but it is important to note that it contains soybean oil.
• Carbonaut Seeded Bread: A non-GMO and 100% plant-based option, Carbonaut Seeded Bread is made with sesame seeds and sunflower seeds, which are good sources of nutrients such as vitamin E, calcium, magnesium and zinc. It contains only 2 grams of net carbs per slice.

Can diabetics eat keto bread?

Diabetics can eat keto bread, but it is not a good choice for them. While keto bread is a low-carb option, it is also high in fat and calories, which can contribute to weight gain and increased blood cholesterol levels. These factors can negatively impact diabetes management.

Keto bread is made with almond flour, which is gluten-free and contains zero carbohydrates. It is also high in healthy fats, including monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. These fats can help improve blood cholesterol levels and reduce inflammation in the body.

However, the high-fat content in keto bread can be detrimental to diabetics. While healthy fats are beneficial, excessive fat intake can lead to weight gain and affect blood cholesterol levels. Therefore, while keto bread has its advantages, it is not recommended for diabetics due to its potential negative impact on their overall health and diabetes management.

When choosing bread, individuals with diabetes should focus on selecting options that are low in carbohydrates and made with healthy ingredients. Breads that are high in fiber and free from added sugars, artificial sweeteners, and refined oils are preferable. Additionally, some bread options are fortified with superfoods, such as chia seeds, nut flours, or vegetables, providing extra fiber, healthy fats, and micronutrients.

It is important to remember that not all bread is forbidden for diabetics. By making careful choices and consulting with a healthcare professional, individuals with diabetes can still enjoy bread while managing their blood sugar levels effectively.

Frequently asked questions