Keto Bread: Low-Glycemic Diet Superfood?

Keto bread is a popular alternative for people who want to reduce their carbohydrate intake. Typically, bread contains refined wheat, which is high in carbs, so keto bread is often made with dietary fibre or nut flours, which are lower in carbs. However, some products marketed as keto bread may not be what they seem. For example, some low-carb breads have been found to contain 17 times more carbs than specified, while others are simply inedible.

What is keto bread?

Keto bread is a low-carb alternative to traditional bread. It is made with ingredients such as almond flour, coconut flour, psyllium husk, cream cheese, and eggs, which are low in carbohydrates. The bread is suitable for people following a keto diet, which involves eating high-fat and low-carb foods to induce a state of ketosis, where the body burns fat instead of carbohydrates for fuel.

Keto bread can be bought ready-made or made at home with simple recipes that use a few basic ingredients. It has a similar taste and texture to regular bread but with a lower carbohydrate content. The bread is also gluten-free and can be stored in the refrigerator or freezer to prolong its shelf life.

There are several types of keto-friendly flours and substitutes that can be used in keto bread, each with its pros and cons. For example, coconut flour is a good low-carb substitute for cakes, brownies, and muffins, but it is not a zero-carb option. Almond flour is another popular choice, but it can be expensive and needs to be stored differently from regular flour. Ground flaxseeds are high in essential fatty acids and B vitamins, but they are prone to oxidation, which can reduce their nutritional value.

Overall, keto bread is a viable option for people following a keto diet or looking for a low-carb alternative to traditional bread. It can be easily made at home or purchased from stores, offering a bread-like experience while adhering to dietary restrictions.

Is keto bread low glycemic?

The glycemic index is a value assigned to foods based on how slowly or quickly they cause increases in blood sugar levels. Carbohydrates that are quickly broken down and absorbed in the small intestine have a higher glycemic index, whereas carbs that are slowly digested and absorbed have a lower glycemic index.

Bread is usually made with refined wheat, which is relatively high in carbohydrates. As a result, when compared to regular bread, keto bread should have a lower glycemic index.

Keto bread is typically made with a lot of dietary fibre, which is indigestible and does not affect blood sugar, and/or nut flours, which are higher in fat but lower in carbohydrates than regular flour.

Some keto bread options include:

• Cloud bread
• Almond flour bread
• Portobello mushroom buns
• Nori sheets
• Cauliflower pizza crust
• Almond flour pancakes
• Sweet potato toast
• Ezekiel bread
• Dave's Killer Bread

It is important to note that some keto bread products may be misleading in their nutritional information, so it is important to carefully read the ingredients and be mindful of any effects on your blood sugar.

Popular keto bread options

Keto dieters often wonder what they can use to replace bread, and there are now many creative and tasty options available. Here are some of the most popular keto bread options:

Sola Bread

Sola Bread is an excellent choice for those who love to try different bread varieties. It comes in various flavours, including French Toast, Rustic, and Honey. It contains only 1-2 grams of net carbs per slice and is great for making sandwiches. It is also free from artificial colours and added sugar.

Thin Slim Foods Zero Net Carb Bread

This plain bread is perfect for keeping your carbohydrate intake as low as possible, with zero net carbs per slice. It is great for sandwiches and toast, and each slice contains 45 calories and 7 grams of protein.

Carbonaut Seeded Bread

This bread is made with sesame and sunflower seeds, which are good sources of nutrients such as vitamin E, calcium, magnesium, and zinc. It is non-GMO, 100% plant-based, and fits into a keto diet. One slice contains only 2 grams of net carbs and 7 grams of protein.

Toufayan Bakeries Keto Pita

This pita bread is a great low-carb option, perfect for paninis and flatbread pizzas. It is Kosher and naturally vegan, and one loaf provides 5 grams of net carbs.

Base Culture Original Keto Bread

Base Culture's bread is grain-free, gluten-free, and suitable for paleo and keto diets. It is made with quality ingredients such as eggs, flaxseed, and almond flour. One slice contains only 4 grams of net carbs.

Great Low Carb Bread Co. Low Calorie Bagels

These bagels are a great option for those counting calories, with only 65 calories and 2 grams of net carbs per bagel. They come in plain, "everything bagel," and cinnamon flavours, and provide 12 grams of protein per bagel!

Primal Bakery Protein Keto Wraps

These keto-friendly wraps are a good source of plant protein and omega-3 fats. They contain 15 grams of protein, 10 grams of fat, and only 5 grams of net carbs per wrap. They are free from artificial preservatives, GMO ingredients, and colours.

Cloud Bread

Cloud bread, or oopsie bread, is a popular and protein-rich alternative to regular bread. It is very versatile and can be used as a sandwich base or English muffin replacement. It is also simple to make at home, with various recipes available online.

Ezekiel Bread

Ezekiel bread is a healthy option that gets its name from a Bible verse mentioning an ancient bread-making process. It contains organic, whole, unaltered grains and legumes, such as wheat, barley, and soybeans. Sprouting the grains before milling increases the nutrients and reduces the impact of carbohydrates on blood sugar. One slice contains 15 grams of carbohydrates, so it can be incorporated into a low-carb diet plan, but it is not suitable for those with gluten sensitivities or celiac disease.

Almond Flour Bread

Almond flour bread is a popular choice for keto dieters, as it is more flavourful and less dry than coconut flour bread. It is also versatile and can be used for breakfast sandwiches, grilled cheese sandwiches, or toast.

There are many keto bread options available, both store-bought and homemade, so you can enjoy your favourite bread-based meals while sticking to your keto diet!

How to make keto bread

Keto bread is a great option for those who want to enjoy bread while following a low-carb or ketogenic diet. Here's a detailed guide on how to make delicious keto bread with just a few simple ingredients.

Ingredients:

Firstly, gather your ingredients. For this keto bread recipe, you will need:

• Almond flour (blanched)
• Coconut flour
• Baking powder
• Butter (unsalted) or coconut oil
• Egg whites (carton or fresh)
• Sea salt
• Optional: Sweetener, xanthan gum, and cream of tartar

Instructions:

Now, let's get into the step-by-step process of making keto bread:

• Preheat your oven to 325°F (163°C). Line a loaf pan (approximately 8 1/2 x 4 1/2 inches) with parchment paper, allowing some to hang over the sides for easy removal later.
• Combine the dry ingredients: In a food processor, add almond flour, coconut flour, baking powder, sweetener (if using), xanthan gum, and sea salt. Pulse until well combined.
• Add melted butter: Pulse again while gradually adding the melted butter, scraping down the sides as needed, until the mixture resembles crumbs.
• Whip the egg whites: In a separate large bowl, use a hand mixer or stand mixer to beat the egg whites and cream of tartar (if using) until stiff peaks form. This step is crucial for adding structure and airiness to the bread.
• Combine the mixtures: Add half of the stiff egg whites to the food processor and pulse briefly until just combined. Be careful not to overmix at this stage.
• Fold the mixtures: Use a large spatula to gently fold the mixture from the food processor into the remaining egg whites until no streaks remain. Be gentle to maintain the airy texture.
• Bake the keto bread: Transfer the batter to the prepared loaf pan, rounding the top slightly. Bake for about 40 minutes, then tent the top with foil and continue baking for another 30-45 minutes. The bread is done when the top is firm and doesn't make a squishy sound when pressed.
• Cool and slice: Allow the bread to cool completely before removing it from the pan and slicing. This step is important to let the texture inside set properly.

Tips and Variations:

• Room-temperature eggs are ideal for this recipe, as they will whip more easily and help create a lighter texture.
• To minimize the eggy flavor, you can use 6 egg whites instead of whole eggs and save the yolks for making keto mayonnaise.
• If you don't have a food processor, you can try using a hand mixer, but be careful not to overmix the batter.
• For a dairy-free option, substitute butter with the same amount of unrefined coconut oil.
• You can also experiment with adding spices or herbs to the batter for extra flavor.

Storage:

Keto bread is best stored in the refrigerator, wrapped in parchment paper and kept in an airtight container. It will stay fresh for up to a week. You can also freeze sliced keto bread for up to 6 months.

Nutritional value of keto bread

The nutritional value of keto bread varies depending on the brand and recipe. However, keto bread generally has a high fat content and is low in carbohydrates. For example, one brand of keto bread contains 74% fat, 9% carbs, and 17% protein. Another brand contains 12 grams of carbohydrates and 12 grams of dietary fiber per slice, resulting in zero net carbs.

Keto bread typically contains a lot of dietary fiber, which is indigestible and does not affect blood sugar, and/or nut flours, which are higher in fat but lower in carbs than regular flour. As a result, keto bread usually has a different taste and texture compared to regular bread.

Some brands of keto bread may also be a good source of fiber and low in fat and calories. For example, one brand of keto bread contains only 40 calories per slice, with zero net carbs.

It is important to carefully read the nutrition labels of keto bread products, as some brands may contain hidden carbohydrates or other undesirable ingredients. For example, one brand of keto bread was found to contain 17 times more carbs than specified on the nutrition label.

Frequently asked questions