Keto Bread: Understanding The Net Carb Count

The ketogenic (keto) diet is a popular eating plan that involves limiting carbohydrate intake and replacing carbs with fats. This puts the body into a state of ketosis, which may support weight loss and help manage type 2 diabetes. To stay in ketosis, a person should consume no more than 50 grams of carbs per day. As a result, those on a keto diet typically avoid wheat-based products like bread, opting for low-carb alternatives. Keto bread usually contains fewer than 3 grams of net carbs per slice, with some varieties offering as little as 1 gram. These breads are often made with almond or coconut flour and can be purchased from select grocery stores or made at home using simple recipes.

Keto bread recipes

Overview

Keto bread is a great option for those on a ketogenic diet, which involves limiting carbohydrates and replacing them with fats. A good keto bread should contain fewer than 3g of carbs per slice, and there are several recipes that can be followed to make delicious, fluffy, and low-carb bread. Here are some tips and tricks for making keto bread, along with some specific recipes to try.

Tips for Making Keto Bread

• Use almond flour or coconut flour as a low-carb alternative to all-purpose flour. Almond flour provides more flavour and a generally more delicious result, while coconut flour can result in a drier loaf.
• Separate the eggs and beat the whites until soft peaks form. This adds volume and fluffiness to the bread, counteracting the denseness that can come with using almond flour.
• Use butter or a dairy-free alternative like ghee, coconut oil, or avocado oil for a more traditional bread flavour.
• Add sweetener to balance out the salt and create a neutral flavour profile.
• Use baking powder or baking soda as a leavening agent to give the bread rise and fluffiness.
• Store keto bread in the refrigerator, as the ingredients are too fragile to keep at room temperature.

Recipe 1: Keto Bread with Almond Flour

This keto bread recipe uses almond flour and is light, fluffy, and grain-free, with 2 grams of net carbs per serving.

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

Directions:

• Preheat the oven to 350°F (180°C) and line an 8x4-inch loaf pan with parchment paper, leaving an inch on all sides for easy removal.
• In a small bowl, combine the almond flour, baking soda, and salt.
• In a large mixing bowl, whisk together the eggs, olive oil, maple syrup, and apple cider vinegar.
• Gently stir the dry ingredients into the wet ingredients until combined.
• Transfer the batter to the lined pan and bake for 35 minutes or until a skewer comes out clean.
• Allow the bread to cool completely in the pan before slicing and serving.

Recipe 2: Keto Bread with Egg Whites

This keto bread recipe uses egg whites and has just 1 gram of net carb per slice. It is sturdy, light, fluffy, and chewy, with a neutral flavour.

Ingredients:

• 1 cup almond flour
• 1/4 cup coconut flour
• 2 teaspoons baking powder
• 1/4 teaspoon sea salt
• 1/3 cup unsalted butter or coconut oil, melted
• 12 large egg whites, at room temperature
• Optional: sweetener, xanthan gum, and cream of tartar

Directions:

• Preheat the oven to 325°F (163°C) and line an 8 1/2 x 4 1/2 inch loaf pan with parchment paper, leaving extra hanging over the sides for easy removal.
• 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 and pulse until crumbly.
• In a very large bowl, beat the egg whites and cream of tartar (if using) until stiff peaks form.
• Add half of the stiff egg whites to the food processor and pulse until just combined.
• Carefully transfer the mixture from the food processor into the bowl with the remaining egg whites and gently fold until combined.
• Transfer the batter to the lined loaf pan and smooth the top.
• Bake for about 40 minutes, until the top is golden brown. Tent the top with foil and bake for an additional 30-45 minutes, until the top is firm and doesn't make a squishy sound when pressed.
• Allow the bread to cool completely before removing from the pan and slicing.

Recipe 3: Keto Bread with Blanched Almond Flour

This keto bread recipe uses blanched almond flour and has a delicate crumb and air pockets. It is sturdy enough for sandwiches and has no eggy taste.

Ingredients:

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

Directions:

• Preheat the oven to 350°F (175°C) and grease a silicone loaf pan with cooking spray.
• Whisk the eggs in a bowl until smooth and creamy, about 3 minutes. Add the melted butter and olive oil and mix well.
• In a separate bowl, combine the almond flour, baking powder, xanthan gum, and salt. Gradually add this mixture to the egg mixture, mixing well until a thick batter forms.
• Pour the batter into the prepared pan and smooth the top with a spatula.
• Bake for about 45 minutes, or until a toothpick inserted into the centre comes out clean.

These keto bread recipes offer a delicious and fluffy alternative to traditional bread for those on a ketogenic diet. With just a few simple ingredients and some easy steps, anyone can enjoy a slice of keto-friendly bread.

Net carbs in Tammy's Keto Bread

Tammy's Keto Bread is a great option for those following a keto diet. Each slice contains 2g of total carbs, 1.2g of net carbs, 7g of fat, 3g of protein, and 90 calories. This means that Tammy's Keto Bread has a lower net carb content than some other keto bread options, which usually contain around 1g of net carbs per slice.

When following a keto diet, it is important to limit your carbohydrate intake and replace carbohydrates with fats. This puts your body into a state of ketosis, which can help with weight loss and managing type 2 diabetes. To stay in ketosis, you should consume no more than 50 grams of carbohydrates per day.

Net carbs refer to the number of carbohydrates your body can digest and absorb. To calculate the net carbs in a serving of food, you subtract the amount of fibre from the total number of carbohydrates. If the food is processed, you also subtract half of the sugar alcohol content. Net carbs are also known as digestible carbs.

Keto bread is usually made with almond or coconut flour, which are low-carb alternatives to wheat flour. These flours produce a bread that is very low in carbs and free from common allergens. Keto bread can be bought from some grocery stores or made at home using recipes found online.

Keto diet and ketosis

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When you eat fewer than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) and switches to burning fat for energy. This typically takes 3 to 4 days. This process is called ketosis. Ketosis can also cause weight loss, as it takes more calories to change fat into energy than it does to change carbs into energy.

To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. There are several types of keto diets, including the standard ketogenic diet (SKD), which is a very low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

There are keto bread options available for those on the keto diet, such as keto soft white bread, which contains 1 gram of net carbs per slice.

While the keto diet can be an effective way to lose weight, it also has some risks. It is high in saturated fat, which is linked to heart disease. The keto diet is also associated with an increase in "bad" LDL cholesterol. Other potential risks include nutrient deficiency, liver problems, kidney problems, and constipation.

Before starting the keto diet, it is important to consult with a doctor to ensure it is safe and appropriate for your individual needs and health status.

Keto bread products at Whole Foods Market

Whole Foods Market stocks a variety of keto bread products, catering to those following a ketogenic diet. The ketogenic diet limits carbohydrates and replaces them with fats, requiring up to 50 grams of carbs per day to stay in ketosis.

One keto bread option available at Whole Foods Market is the Base Culture Keto Bread, which is made without grains, dairy, or soy. This bread has 0g of sugar per slice and relies on arrowroot flour and golden flaxseed meal for a nutty-sweet taste. It is also gluten-free, dairy-free, paleo-friendly, and vegetarian.

Whole Foods Market also offers a White Low Carb Keto Bread and a Seeded Low Carb Keto Bread, both weighing 19 oz. These keto bread options provide a high-flavor and fiber experience for those on a keto diet.

In addition to these options, there are a few different keto bread products available in the freezer section of Whole Foods Market. These breads are typically labeled as "Paleo Bread" and tend to be priced at $10 or more per loaf.

For those who enjoy baking their own bread, keto bread recipes are also available online. These recipes often use almond flour or coconut flour as a low-carb alternative to all-purpose flour.

Calculating net carbs

The term "net carbs" is used to refer to the number of carbohydrates that are absorbed by your body. This is a controversial topic within the low-carb community, as the Food and Drug Administration (FDA) does not recognise the term and instead recommends using the total carbohydrates listed on food nutrition labels.

To calculate net carbs in whole foods, you simply subtract the fibre from the total number of carbs. For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, 17.1 grams of total carbs minus 13.5 grams of fibre equals 3.6 grams of net carbs.

To calculate net carbs in a packaged product, you need to know the total carbohydrates, fibre, and sugar alcohols. Then, use the following formula:

> Net carbs = Total carbs – Fibre – Sugar alcohol / 2

For example, a maltitol-sweetened Atkins bar contains 23 grams of total carbs, 9 grams of fibre, and 11 grams of sugar alcohols. Half of the sugar alcohols (11 grams x 0.5 = 5.5 grams) are then subtracted from the total carbs: 23 grams – 9 grams – 5.5 grams = 8.5 grams of net carbs.

Sugar Alcohols

Sugar alcohols are derived from sugar and are commonly used in the food industry to improve sweetness and viscosity. Erythritol, for instance, has zero calories as it cannot be broken down by digestive enzymes. Other sugar alcohols, such as isomalt, maltitol, sorbitol, and xylitol, have varying effects on blood sugar and insulin levels, but all are considerably lower than sugar.

Country-Specific Differences

It's important to note that food labels differ between countries. In the USA and Canada, the amount of fibre is included in the total carbohydrate value, whereas in Australia, the fibre is already subtracted from the total carbohydrates. In the UK, the 'Carbohydrates' section on food labels displays the total carbs with fibre already deducted.

Frequently asked questions