Braum's Carb Watch Bread: Keto-Friendly?

Braum's is a fast-food chain with a variety of grocery and dairy products. While it may be challenging to find keto-friendly options at Braum's due to the abundance of sugary and carbohydrate-rich items, it is not impossible. One product that sparks curiosity about its keto-friendliness is Braum's Carb Watch Bread. The answer to the question, Is it keto? is both yes and no. A closer look at the nutrition facts and the concept of net carbs is necessary to understand why.

Braum's Carb Watch Bread's nutritional value

Braum's Carb Watch Bread Nutritional Value

Braum's Carb Watch Bread is a low-calorie bread option, with each slice containing approximately 30 calories. The bread is high in carbohydrates, with 7 grams of net carbs per slice, which is still within the keto limit of 20-30 grams of net carbs per day.

Carbohydrate Content

A serving of Braum's Carb Watch Bread, which is two slices, contains 16 grams of total carbohydrates. This includes 9 grams of fibre, which is not absorbed by the body and, therefore, does not impact blood sugar levels. However, it is important to note that the fibre content in this bread comes from Splenda, an artificial sweetener made from starchy plants like rice, corn, or wheat. Some research suggests that Splenda may contain the same amount of carbohydrates as regular sugar, which would mean that each serving of Carb Watch Bread has 16 grams of net carbs instead of the advertised 7 grams.

Other Nutritional Information

In addition to its carbohydrate content, Braum's Carb Watch Bread also contains a small amount of fat and protein. Per serving, the bread provides 2.5 grams of fat and 1 gram of protein.

Keto-Friendliness

While Braum's Carb Watch Bread can be considered keto-friendly due to its low net carb content, it is important to consider the source of fibre in this bread. The artificial sweetener Splenda may impact the bread's keto-friendliness, as it could contain more carbohydrates than advertised. Therefore, while a single slice of this bread can easily be accommodated within a keto diet, it is important to be aware of the potential discrepancy in the nutritional information.

In conclusion, Braum's Carb Watch Bread is a low-calorie, low-net-carb bread option that can be a good choice for those following a keto diet. However, it is important to consider the source of fibre and the potential impact of Splenda on the bread's overall carbohydrate content.

Keto-friendly options at Braum's

Braum's is a regional ice cream, dairy, restaurant and small grocery store chain, with its own farms. While it has an abundance of sugary and carby foods, there are still plenty of keto-friendly options to choose from.

Breakfast

Braum's breakfast menu is available from 6 am to 10:30 am every day. The key to staying keto at breakfast is to avoid bread, bagels, muffins, and biscuits. Here are some keto-friendly options:

• California Chipotle Breakfast Burrito (without the tortilla and light on chipotle)
• Big Country Breakfast (without hash browns, biscuits, or preserves)
• California Bagel Omelette (without the bagel)
• Spinach and Mushroom Bagel Omelette (without the bagel)
• Western Bagel Omelette (without the bagel)
• Breakfast Burrito (without the tortilla)

Lunch and Dinner

Braum's has a traditional American menu containing hamburgers, fried chicken sandwiches, and ice cream. The key to staying keto is to go bunless and avoid breaded options. Here are some keto-friendly options:

• Bunless burgers (opt for pepper jack cheese slice instead of regular cheese)
• Grilled chicken (not breaded)
• Salads (without crackers, croutons, or tomatoes)
• Bacon
• Burrito-in-a-bowl

Drinks

The following drinks at Braum's are keto-friendly:

• Tea (12 fl oz, 16 fl oz, 32 fl oz, and 44 fl oz)
• Diet Coke (16 fl oz, 22 fl oz, and 32 fl oz)
• Coffee (small and large)

Dairy

Braum's offers a variety of keto-friendly dairy options, including:

• 1% Milk
• Fat-Free Milk
• Reduced-Fat Milk
• Low-Fat Milk
• Whole Milk
• Cream Cheese
• Ultra-Pasteurized Whipping Cream

Bread

While bread is typically not keto-friendly, Braum's Carb Watch Bread may be an option in moderation. A single slice contains 8g of carbs. However, it's important to note that the fibre in this bread comes from Splenda, which is made from starchy plants and contains a similar amount of carbs to regular sugar.

Braum's bakery products

Braum's Breads:

The bread selection at Braum's includes pantry staples such as hamburger and hot dog buns, butter bread, and whole grain options. They also offer artisan bread, garlic bread, rye bread, and their famous Raisin Nut bread. These breads are baked fresh daily and delivered to neighborhood Braum's bread stores.

Braum's Brownies and Cookies:

The bakery is known for its world-famous chocolate chip cookies and oatmeal cookies that taste just like grandma's. They also offer an assortment of holiday bread loaves and brownies, ensuring there is something for every season.

Braum's Specialties and Other Baked Goods:

In addition to their bread and cookie offerings, Braum's bakery has a range of specialities and baked goods. Their cinnamon rolls are a customer favorite, along with their country-style pies and pastries. From sweet treats to savory options, Braum's bakery has something for everyone's taste buds.

While Braum's offers a variety of bakery products, it's important to note that some of these options may not be suitable for those on a keto diet due to their carbohydrate content. For example, their Carb Watch bread, which claims to have 7 grams of net carbs per serving, actually contains 16 grams of net carbs when considering the type of fiber used. Therefore, it's crucial to carefully review the nutritional information and make adjustments as needed to stay within keto guidelines.

Braum's ice cream

Braum's is an ice cream and dairy store chain, with its headquarters in Oklahoma City. The company sources its produce locally, and its dairy comes from its own farms.

Braum's offers a range of ice cream products, including traditional ice cream, frozen yoghurt, and frozen treats. The ice cream is available in a variety of flavours, with both regular and no-sugar-added options.

The no-sugar-added ice cream is sweetened with Allulose, a popular sweetener in the keto community. It is a 1:1 substitute for sugar and does not affect blood glucose levels. However, it is important to note that even the sugar-free ice cream contains carbs, as it is made with milk. A single serving of Braum's sugar-free ice cream contains approximately 8g net carbs.

The no-sugar-added ice cream flavours include:

• Butterscotch
• Cappuccino Chunky Chocolate
• Cherries, Pecans & Cream
• Cherry Chunky Chocolate
• Chocolate
• Chocolate Almond
• Chocolate Pecan
• Chocolate Chip Cookie Dough
• Chunky Chocolate
• Peanut Cluster Fudge
• Pistachio Almond
• Vanilla
• Vanilla Bean
• Vanilla Chunky Chocolate

Keto diet rules

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. The aim is to enter a metabolic state called ketosis, where the body uses fat for fuel instead of carbohydrates. Here are the rules to follow to achieve ketosis:

Cut Out the Carbs

Limit your net carb intake to under 25 grams per day, or 5% of your daily food intake. Avoid all high-carb foods, including beans, grains, bread, pasta, rice, cereals, and starchy vegetables like potatoes and sweet potatoes.

Eat High-Quality Protein

Keep your protein intake to around 25% of your daily calories. High protein intake can be converted into glucose, so it's important to moderate this. Good sources of protein include seafood, meat, poultry, eggs, yogurt, and cottage cheese.

Go Heavy on the Fats

Fats should be your main source of fuel, making up 70-75% of your daily food intake. Incorporate healthy fats like butter, nuts, seeds, olive oil, avocado, and cheese. The high-fat content of this diet means you generally don't need to count calories.

Hydrate

When you first enter ketosis, you may experience negative side effects like bad breath, nausea, fatigue, brain fog, and constipation, known as the "keto flu." Drink plenty of water and avoid intense exercise to combat these symptoms.

Stick to Simple Beverages

Avoid sugary drinks and fruit juices. Stick to sugar-free coffee, unsweetened tea, nut milks, and water. If you crave sugary drinks, use sugar substitutes like stevia.

Avoid Starchy Fruits and Vegetables

Choose non-starchy, low-carb vegetables like arugula, spinach, asparagus, Brussels sprouts, and celery. Avoid high-carb fruits like bananas, apples, grapes, and mangoes. Opt for low-carb fruits like strawberries, raspberries, and blackberries instead.

Incorporate Intermittent Fasting

Limit your food consumption to an 8-hour window each day to help you reach ketosis faster. It typically takes 2-4 days to enter ketosis, but it can take longer for some people.

Check Your Ketone Levels

Use keto test strips to ensure you've reached ketosis and are burning fat efficiently.

Find Keto-Friendly Alternatives

Remember, you don't have to restrict yourself completely. There are keto-friendly alternatives for most carb-heavy foods, like bread, pasta, and pancakes, made with alternative ingredients that fit within your macros.

Frequently asked questions