Keto Bread: Fattening Or Healthy?

Bread is often characterised as fattening, but is keto bread any different? Well, it depends on what you're looking for in bread. Keto bread is a low-carb alternative to traditional bread. It is designed to fit into the ketogenic diet, which involves eating high-fat and low-carb foods to encourage the body to burn fat for energy. Keto bread is made without the things that make bread high in carbohydrates, such as wheat flour, and instead uses ingredients like almond flour, coconut flour, ground flax, and psyllium husk.

Keto bread is low in net carbs and calories

Keto bread is a low-carb alternative to traditional bread. It is made without the things that make bread high in carbohydrates, such as refined wheat. Instead, keto bread is often made with almond meal or flour, coconut flour, ground flax, and psyllium husk.

Keto bread is lower in carbohydrates than regular bread. It is also usually higher in fat and protein, which can help you feel full for longer.

The keto bread recipe by Maria Emmerich, for example, contains only 3 net carbs per bun, whereas a similar bun of regular bread may contain about 20 grams of carbs.

Keto bread is a good option for those on a ketogenic diet, which emphasizes high-fat and low-carb foods to encourage the body to burn fats for energy.

It's higher in protein and fats

Keto bread is a low-carb alternative to traditional bread. It is designed to fit into the ketogenic diet, which emphasises high-fat and low-carb foods to encourage the body to burn fat for energy.

Keto bread is made without the things that make bread high in carbohydrates. It is commonly made with almond meal or flour, coconut flour, ground flax, and psyllium husk.

Keto bread is usually higher in fat and protein than regular bread. This helps consumers feel full for longer.

• Carbs: Keto bread is lower in carbohydrates than regular bread.
• Fat: Keto bread products usually have a higher fat content to accommodate the keto diet.
• Protein: Many keto breads are higher in protein.

Keto bread is a good option for people who are looking for a low-carb, high-fat, high-protein bread. It is also a good option for people who are looking for gluten-free bread, as many keto bread recipes use alternative flours that do not contain gluten. However, it is important to read the labels carefully, as some keto bread products do contain gluten.

It's not always gluten-free

While keto bread is often gluten-free, this is not always the case. Gluten is a type of protein found in wheat products like bread, which gives dough its elasticity and helps it rise. Many people can digest gluten with no issues, but some have a gluten intolerance or suffer from coeliac disease, an autoimmune disorder where gluten damages the lining of the small intestine and impairs nutrient absorption.

Gluten-free keto bread typically uses almond or coconut flour, ground flax, psyllium husk, or low-carb almond meal as a substitute for wheat flour. These ingredients are lower in carbohydrates and create a bread that is perfect for those following a keto diet.

However, it is important to note that not all keto bread is gluten-free. Some keto bread recipes may still use wheat flour or other gluten-containing ingredients. Therefore, it is essential to check the ingredients and labels carefully if you are avoiding gluten.

Additionally, while gluten-free keto bread can be a great option for those on a keto diet, it may have a slightly different taste and texture compared to traditional bread. The absence of starch and certain proteins in gluten-free bread can result in a denser and moister loaf. Nonetheless, with the right ingredients and techniques, it is possible to create delicious and fluffy gluten-free keto bread that rises well and has a pleasant crumb.

In conclusion, while keto bread is often associated with being gluten-free, it is not a guarantee. Those with gluten intolerances or coeliac disease should carefully check the ingredients and opt for gluten-free alternatives when choosing keto bread.

It's made with almond or coconut flour, ground flax, and psyllium husk

Keto bread is made with almond or coconut flour, ground flax, and psyllium husk. It is a low-carb bread that doesn't contain the heavy wholewheat and grains that make traditional bread so carby.

Almond flour is a popular choice for keto bread as it is a low-carb substitute. It is often used in cakes, brownies, and muffin recipes because of its moist consistency. However, it is not a zero-carb flour and can be a little expensive.

Coconut flour is another low-carb flour option that is ideal for keto bread. It has a moist consistency and can be stored for up to seven months if kept in an airtight container in the refrigerator.

Ground flax is also used in keto bread. It is loaded with essential fatty acids and is high in minerals and B vitamins. Just two tablespoons of flax meal contain 72 calories, 4g of fibre, 1g of carbs, and 3g of protein.

Psyllium husk is a virtually no-carb flour that is often used as a substitute for eggs in keto bread. It is an excellent source of fibre and can help boost gut health.

By using these low-carb ingredients, keto bread provides a bread option for those following a keto diet, which involves eating food that is high in fat and low in carbs.

It's quick and easy to make at home

Keto bread is a low-carb alternative to traditional bread, which is made with almond or coconut flour, ground flax, psyllium husk, or low-carb almond meal. It is possible to make keto bread at home, and it is both quick and easy to do.

Ingredients:

• 1 cup almond flour
• 1/4 cup coconut flour
• 2 tsp baking powder
• 1/4 tsp sea salt
• 1/3 cup unsalted butter (or 5 tbsp + 1 tsp; measured solid, then melted; can use coconut oil for dairy-free)
• 12 large egg whites (~1 1/2 cups, at room temperature)

Optional Ingredients:

• 1 tbsp sweetener (can use any sweetener or omit)
• 1/4 tsp xanthan gum (for texture – omit for paleo)
• 1/4 tsp cream of tartar (to more easily whip egg whites)

Instructions:

• Preheat your oven to 325°F (163°C). Line an 8 1/2 x 4 1/2-inch loaf pan with parchment paper, leaving some hanging over the sides for easy removal later.
• 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 again, scraping down the sides as needed, until the mixture becomes crumbly.
• In a 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, as the whites will expand a lot.
• Add half of the stiff egg whites to the food processor and pulse a few times until just combined. Be careful not to overmix!
• Gently transfer the mixture from the food processor into the bowl with the egg whites and fold until no streaks remain. Do not stir—gently fold to keep the mixture fluffy.
• Transfer the batter to the lined loaf pan and smooth the top, pushing the batter toward the centre 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. The internal temperature should be 200°F.
• Let the bread cool completely before removing it from the pan and slicing.

This keto bread recipe is soft, airy, and gluten-free, with just 5 ingredients and 1 net carb per slice. It is sturdy enough to be used as a sandwich bread and has a neutral flavour, so it goes with anything.

Frequently asked questions