Keto Bread: Healthy Life's Keto Promise, True Or False?

The keto diet is a low-carb, high-fat diet that puts the body into a metabolic state known as ketosis, where fat is burned for fuel instead of carbohydrates. Bread is typically high in carbs, with a slice containing around 20g, so those on a keto diet often cut it out or opt for keto-friendly alternatives. Keto bread is usually made with low-carb ingredients such as almond or coconut flour, and psyllium husk, and is growing in popularity. However, some people are sceptical about whether shop-bought keto bread is really keto-friendly, with some products found to have up to 17 times more carbs than stated on the label.

Healthy Life Keto Bread's nutritional value

Healthy Life Keto Bread is a low-carb bread produced by Lewis Bake Shop. It contains 0g net carbs per slice, with 9g total carbs, 8g dietary fibre, and 1g allulose. A slice of the bread is 28g and contains 35 calories, which is 50% fewer calories than regular white bread.

The ingredients listed on the Lewis Bake Shop website are:

• Water
• Resistant wheat starch
• Wheat protein
• Yeast
• Allulose
• Canola oil
• Salt
• Chicory root fibre
• Stevia leaf extract
• Dough conditioners (mono- and diglycerides, ascorbic acid)
• Calcium propionate (to retain freshness)
• Fumaric acid
• Sorbic acid (to retain freshness)
• Guar gum

The product is produced on the same bakery equipment as goods containing milk, eggs, and tree nuts, so it may inadvertently contain these allergens.

Some people question whether keto bread is truly keto-friendly. For example, one source states that some keto breads have been lab-tested and found to contain up to three times the net carbs reported on the label. However, other sources suggest that keto bread can be beneficial for people following a ketogenic diet, as it is typically lower in carbs and higher in protein and fats.

It is always important to read labels carefully and monitor your own responses to foods.

The impact of keto bread on blood sugar

While keto bread typically contains fewer carbohydrates than regular bread, some products marketed as keto bread may not be as low-carb as they claim. For example, Julian Bakery's low-carb bread was found to contain 17 times more carbohydrates than specified and caused a similar increase in blood sugar as regular bread.

Some keto bread products, such as Aldi's L'Oven Fresh Zero Net Carb Bread, have been found to cause a spike in blood glucose levels and a decrease in blood ketone levels. While the change is not severe, it is still significant enough to affect individuals with diabetes or those monitoring their ketone levels.

Additionally, the ingredients used in keto bread can affect blood sugar levels. For example, tapioca starch, derived from cassava root, is known to raise blood sugar and is sometimes used as a replacement for wheat flour in keto bread. Other ingredients like inulin (chicory root fiber) and gluten can also impact blood sugar levels, although their effects are less clear.

In conclusion, while keto bread typically contains fewer carbohydrates and may be a better alternative to traditional bread for managing blood sugar, not all products marketed as keto bread are equal. Some may contain higher levels of carbohydrates than claimed, and individual factors and ingredient sensitivity can also influence blood sugar levels. Therefore, it is essential to carefully read ingredient labels, monitor blood sugar levels, and make informed choices when consuming keto bread to maintain healthy blood sugar control.

The ingredients in keto bread

Keto bread is usually made with almond flour, coconut flour, or a combination of both. It is also possible to make keto bread with hazelnut flour.

The other ingredients in keto bread vary depending on the recipe, but here is a list of common ingredients:

• Eggs
• Baking powder
• Salt
• Butter or oil (olive, coconut, avocado, etc.)
• Sweetener (stevia, monk fruit, maple syrup, etc.)
• Xanthan gum
• Cream of tartar
• Protein powder
• Mozzarella cheese
• Cream cheese
• Sour cream
• Apple cider vinegar

Some recipes also include herbs, spices, and cheese for added flavor.

The taste and texture of keto bread

Keto bread can be made with a variety of ingredients, including almond flour, coconut flour, gluten, protein powder, and egg whites, which all contribute to its unique taste and texture. Some recipes also call for unusual ingredients like psyllium husk, xanthan gum, or vital wheat protein.

Overall, keto bread is often described as a suitable replacement for regular bread, especially when used for sandwiches, toast, or grilled cheese. It can hold butter, lunch meat, and other fillings without being too dense or crumbly. However, some people may find that keto bread is not as satisfying as regular bread, and it may take some experimentation to find a brand or recipe that suits individual tastes and preferences.

The cost of keto bread

Keto bread is often more expensive than regular bread. This is due to a few factors, including the use of specialist ingredients, different baking and manufacturing processes, and lower demand.

Specialist flours and alternative sweeteners, for example, are much more costly than traditional flour or sugar. The production process for keto bread can also be more complex and require specific equipment, which adds to the overall cost.

Additionally, the demand for low-carb products is generally lower than that of traditional bread products. This means that the economies of scale favour traditional products, making it more challenging for low-carb options to compete on price.

For example, a loaf of Heylo's Artisan Seeded Loaf costs £4.29, while a loaf of Healthy Life KETO Bread (16 oz) from Lewis Bake Shop is priced at less than $5. These prices are significantly higher than that of regular bread, which can often be purchased for a few dollars or pounds.

Despite the higher cost, many consumers are willing to pay a premium for keto bread due to its health benefits and taste. For those following a keto diet or seeking low-carb options, keto bread can be a valuable addition to their diet, even if it comes at a higher price.

It's worth noting that the cost of keto bread can vary depending on the brand, retailer, and location. Some retailers, such as ALDI and Walmart, are known for offering keto bread at more affordable price points, while others, like Amazon, may charge a higher price for the convenience and specialty of the product.

Frequently asked questions