Grain Bread And Keto: A Healthy Combination?

The ketogenic diet, or keto, is a high-fat and low-carbohydrate diet that aims to use fat to burn fat. Bread is usually made with refined wheat, which is high in carbohydrates, and is therefore not keto-friendly. However, some keto-friendly bread alternatives are available in stores or can be made at home. These alternatives are often gluten-free and grain-free, using ingredients like almond flour, coconut flour, and eggs.

Bread alternatives for keto dieters

Bread is usually made from refined wheat, which is high in carbohydrates. As the keto diet is all about lowering carbohydrate intake, bread is typically off-limits for keto dieters. However, there are many bread alternatives that can be enjoyed by those on a keto diet.

Cloud bread

Cloud bread, or oopsie bread, is a popular alternative to bread for keto dieters. It is made from eggs and cream cheese and has a soft, fluffy texture. It can be used as a base for sandwiches or burgers, or as a substitute for English muffins.

Lettuce wraps

Large leaves of lettuce, such as romaine or butter lettuce, can be used as a low-calorie, carb-free alternative to bread. They provide a crunchy texture and are perfect for deli meats, cheese, and sauces. Other leafy greens such as collard greens, kale, and nori sheets can also be used.

Portobello mushrooms

Portobello mushrooms are a favourite among low-carb dieters. They make an excellent bun replacement for burgers and sandwiches and have a satisfying, hearty texture. They can be grilled or baked and pair well with most sandwich toppings.

Cucumber slices

Cucumber slices are a refreshing and delicious base for toppings such as tuna salad, chicken salad, hummus, or smoked salmon. They are a great way to enjoy your favourite toppings without the carbs.

Cauliflower bread

Cauliflower bread is made by mixing shredded cauliflower with cheese and eggs or egg yolks. It is a versatile base for grilled cheese, sandwiches, or mini pizzas. Cauliflower is high in dietary fibre, making it a great keto-friendly option.

Avocado halves

Avocado halves can be filled with a variety of keto-friendly toppings, such as smoked salmon, cream cheese, or crab salad. Avocados are a healthy alternative, providing fibre, potassium, and other essential nutrients.

Cheese crisps

Shredded cheese, such as parmesan, mozzarella, or cheddar, can be baked in the oven to create cheese crisps. These can be used as a topping for salads or soups, or as a substitute for crackers or bread. They are a great way to add extra flavour and crunch to your meals.

Eggplant slices

Grilled or roasted eggplant slices make an ideal bread replacement. They can be used as a base for keto-friendly pizzas, Mediterranean dishes, or sandwiches. Eggplant is a versatile and nutritious option for keto dieters.

Zucchini boats

Zucchini halves can be hollowed out and filled with sandwich toppings, pizza ingredients, or taco fillings. Zucchini is a good source of vitamins C, A, and K, and provides some healthy fibre.

Chaffles (Cheese waffles)

Chaffles are made by combining eggs and cheese in a waffle maker to create a stable platform for fillings. They are a creative way to enjoy sandwiches, burgers, or breakfast dishes while sticking to your keto diet.

Bell pepper halves

Bell peppers can be cut in half, seeded, and filled with a variety of toppings. They pair well with ground beef, cheese, and Italian herbs for a delicious Italian-style dish. They can also be filled with steak, mushrooms, and cheese for a healthier "cheese steak" sandwich.

Keto-friendly pasta

Keto-friendly pasta alternatives, such as those made from konjac root, provide the taste and texture of traditional pasta without the carbs. They are a great way to satisfy your carb cravings while staying in ketosis.

Keto-friendly bread in grocery stores

Although traditional bread is loaded with carbohydrates that are not suitable for keto, there are some keto-friendly bread options available in grocery stores. Here are some tips and recommendations to help you find the best keto bread options for your diet:

Where to Find Keto Bread

Some grocery stores and retailers sell keto-friendly bread, but these options can be limited and may vary by location. Here are some places where you might find keto bread:

• Amazon: Offers a wide variety of keto bread options, including brands like Julian Bakery and Chompie's.
• ALDI: Known for its popular L'Oven Fresh Zero Net Carb Bread, which is one of the first sliced keto breads on the market.
• Kroger, ShopRite, Albertsons, and Whole Foods: Upscale grocery stores that may carry keto bread options.
• Walmart: Carries Aunt Millie's brand, which offers keto-friendly multigrain, wheat, and white bread options, as well as hamburger and hot dog buns.
• Franz Bakery: Offers keto English muffins, available on Amazon and in some grocery stores.

What to Look for in Keto Bread

When shopping for keto bread, it's important to read the labels and check the ingredients and nutritional information. Here are some key things to look for:

• Carbohydrate content: Choose bread with minimal carbohydrates. Ideally, look for options with less than 5 grams of net carbs per slice.
• Ingredients: Opt for bread made with healthy, natural ingredients. Some common ingredients in keto bread include almond flour, coconut flour, flaxseed meal, and wheat gluten.
• Taste and texture: Look for bread that tastes and feels similar to regular bread. Some keto breads can be chewier or denser than traditional bread.
• Certifications: Check for labels such as "Ketogenic Certified" to ensure the product meets keto standards.
• Personal tolerance: Remember that everyone's body is different. Monitor how your body reacts to different keto bread products to find what works best for you.

Examples of Keto Bread Brands

• L'Oven Fresh Zero Net Carb Bread (ALDI): Available in wheat or multiseed varieties, this bread has zero net carbs and a flavour and texture similar to regular bread.
• Kiss My Keto: Offers four varieties of low-carb bread, including Dark Wheat, Golden Wheat, Grain & Seed, and Cinnamon Raisin.
• ThinSlim Foods Love-the-Taste Bread: This bread has a taste and texture similar to regular bread and is especially tasty when toasted.
• Outer Aisle Gourmet Cauliflower Sandwich Thins: These sandwich thins are made with cauliflower and other natural ingredients. They are keto-friendly, paleo, grain-free, nut-free, and gluten-free.
• Mikey's Grain-Free Sliced Bread: This bread is made with almond flour, coconut flour, eggs, and flaxseed meal. It has a slightly sweet flavour and 4 grams of net carbs per slice.
• Sami's 7-Grain Low-Carb Bread: This 15-ounce loaf contains a variety of grains, nuts, and legumes, with only 2 grams of net carbs per slice.
• Franz Keto Bread: This bread tastes, looks, and feels like regular bread and comes in regular-sized loaves.
• SoLO Carb Bread: Available in Harvest Wheat, Country White, and Artisan Rye varieties, this bread contains a small amount of flour and 3 grams of net carbs per slice.

Remember, the availability of these brands may vary depending on your location, and it's always a good idea to check the ingredients and nutritional information before purchasing any keto-friendly product.

Making keto bread at home

Ingredients

You will need the following ingredients to make keto bread:

• Almond flour
• Coconut flour
• Baking powder
• Butter or coconut oil
• Egg whites
• Sea salt
• Sweetener (optional)
• Xanthan gum (optional)
• Cream of tartar (optional)

Method

• Preheat your oven to 325°F (163°C).
• Line a loaf pan (approximately 8.5 x 4.5 inches) with parchment paper, leaving some overhang for easy removal later.
• Combine the almond flour, coconut flour, baking powder, sweetener (if using), xanthan gum, and sea salt in a food processor. Pulse until the mixture is uniform.
• Add melted butter or coconut oil and pulse again until crumbly.
• In a separate 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 briefly until just combined. Be careful not to overmix.
• Gently fold the mixture from the food processor into the remaining egg whites until no streaks remain.
• Transfer the batter to the lined loaf pan and smooth the top, rounding it slightly.
• Bake for about 40 minutes, until the top is golden brown. Then, tent the top with foil and bake for an additional 30-45 minutes, or until the top is firm and doesn't make a squishy sound when pressed.
• Allow the bread to cool completely before slicing and serving.

Storage

Keto bread should be stored in the refrigerator, as it can go bad quickly at room temperature. It can also be frozen for up to six months.

Tips

• This bread is sturdy enough for sandwiches and has a light and fluffy texture with a delicate crumb and air pockets.
• Toasting may take longer than with traditional bread.
• The egg yolks are what create an eggy taste, so using only egg whites can help reduce this flavour.
• This bread has a neutral flavour, similar to regular white bread, so it goes with anything.
• Be careful not to underbake the bread, as this can cause it to sink or become gummy in the centre.
• A toothpick test may not work for this recipe; instead, check that the bread doesn't make a squishy sound when pressed and that the internal temperature reaches at least 200°F.

Nutritional value of keto bread

Keto bread is a low-carb alternative to traditional bread, which is typically high in carbohydrates. The keto diet focuses on lowering carbohydrate intake and increasing healthy fats, which promotes a state of ketosis in the body where fat is burned for fuel instead of carbohydrates. As a result, those on the keto diet generally aim to consume less than 50 grams of carbohydrates per day, with some restricting to less than 20 grams.

Keto bread products, whether store-bought or homemade, offer a way for individuals to enjoy bread while adhering to the keto diet. Here is a breakdown of the nutritional value of keto bread:

Calories

Keto bread is typically lower in calories compared to traditional bread. A slice of keto bread usually contains around 40 calories, with some brands offering slices as low as 35 calories. In comparison, a slice of whole wheat bread contains approximately 69 calories.

Carbohydrates

The distinguishing feature of keto bread is its low carbohydrate content. While a slice of whole wheat bread contains around 13.8 grams of carbohydrates, keto bread aims to significantly reduce this amount. Some keto bread products contain as little as 1 gram of net carbs per slice, with others offering zero net carbs. This reduction in carbohydrates is crucial for individuals aiming to maintain a state of ketosis.

Fiber

Keto bread often contains a good amount of fiber, which is important for digestive health and can also help with satiety. The amount of fiber can vary between brands, but some keto bread products may offer up to 12 grams of dietary fiber per slice.

Protein and Fat

In addition to being low in carbohydrates, keto bread also provides a good source of protein and healthy fats. The exact amounts can vary depending on the recipe or brand, but generally, keto bread contains a higher percentage of fat and protein compared to traditional bread. For example, in the calorie breakdown of keto bread, 74% may come from fat, and 17% from protein.

Other Nutritional Considerations

When choosing a keto bread, it is important to consider the overall nutritional profile. Some keto bread products may be highly processed and contain artificial ingredients or preservatives. It is advisable to opt for keto bread made with natural ingredients and minimal processing. Additionally, checking the ingredient list is crucial for individuals with specific dietary restrictions, such as gluten intolerance or wheat allergies.

Examples of Keto Breads

There are various options available for keto bread, both store-bought and homemade. Some popular store-bought brands include Franz Bakery, Nature's Own, and Arnold. These brands offer a range of keto-friendly products, including white bread, multi-seed bread, and even English muffins. For those who prefer to make their own, there are simple recipes for keto bread using alternative flours like almond flour or coconut flour, or primarily egg-based recipes like cloud bread.

Bread substitutes for sandwiches

Traditional bread is loaded with carbohydrates, which are unsuitable for keto diets. However, there are several bread substitutes that can be used for sandwiches. Here are some creative and tasty alternatives:

Lettuce Wraps

Lettuce wraps are a popular bread substitute, especially in China, where they are known as san chow bow. They are a great option for those wanting to cut calories or eliminate bread to reduce carbs. Large iceberg lettuce leaves can be used to make flexible wraps, while romaine or red leaf lettuce can be perfect for low-carb taco shells.

Portobello Mushrooms

The large cap of the Portobello mushroom can be grilled or baked to make a delicious, fungi-based bun for sandwiches or burgers. Season with salt and pepper for extra flavour.

Nori

Nori is a type of edible seaweed commonly used in Asian cuisines. It is a healthy, savoury, and slightly salty wrap that can be used to make sandwiches with a unique al-dente texture.

Eggplant/Aubergine Disks

Eggplant, or aubergine, can be sliced into 1-inch thick disks, seasoned, grilled, or baked, and used as a base for burgers or sandwiches. For a deli-style sandwich, cut the eggplant lengthwise to form larger slices.

Cauliflower Bread

Cauliflower bread is made with dried cauliflower mixed with egg whites and baked in a loaf tin. It is a low-carb, gluten-free alternative to wheat bread and works well for toasted sandwiches, especially with melted cheese.

Sweet Potato

Sweet potatoes can be used in a few ways as a bread substitute. You can stuff and roast a sweet potato, or make a sweet potato cake by boiling and ricing the potato, binding it with egg, and then frying thin, crispy cakes.

Cloud Bread

Cloud bread, or oopsie bread, is a protein-rich alternative made primarily with eggs and cream cheese. It is a versatile and simple option that can be used for sandwiches or as an English muffin replacement.

Ezekiel Bread

Ezekiel bread is a healthier type of bread that contains organic grains and legumes, such as wheat, barley, beans, lentils, and millet. The grains are allowed to sprout before milling, which increases nutrients and reduces the impact of carbohydrates on blood sugar. However, due to its grain content, it is not suitable for those with gluten sensitivities or celiac disease.

Corn Tortillas

Corn tortillas are a delicious and satisfying upgrade for bread-free sandwiches, especially for Mexican-style fillings.

Rice Cakes

Rice cakes are a gluten-free, nut-free, and soy-free alternative to bread. They are allergen-free and low in calories, making them suitable for weight loss diets. However, they can be dry, so moist fillings and drinking water are recommended.

Cheese Wraps/Slices

Cheese wraps or slices can be used as a tasty and nutritious bread substitute, providing a different flavour and texture to your sandwich.

While these options may not be an exact replacement for bread, they offer a variety of healthy and tasty alternatives for sandwiches, especially for those on keto or gluten-free diets.

Frequently asked questions