Keto Diet: Beyond Just Giving Up Bread

The keto diet is a low-carb, high-fat diet that aims to put the body in a metabolic state known as ketosis, where fat is burned for energy instead of carbohydrates. While bread is typically high in carbs, there are keto-friendly bread options available that use alternative ingredients such as almond flour, coconut flour, and psyllium husk. These breads allow people following a keto diet to still enjoy bread without compromising their ketosis. However, the taste, texture, and cost of keto bread may differ from traditional bread, and some people may choose to simply reduce their bread intake or make their own keto bread at home. Ultimately, keto bread can be a convenient option for those on a keto diet, but it is important to read labels, consider the ingredients, and be mindful of personal health goals when deciding whether to include it in one's diet.

Keto-friendly bread ingredients

The keto diet is a low-carbohydrate method of eating that puts your body into a metabolic state known as ketosis. While traditional bread is loaded with carbohydrates that will kick you out of ketosis, there are keto-friendly bread options available. These are typically made with flour substitutes like almond flour and coconut, or are mainly egg-based. Here are some common keto-friendly bread ingredients:

Almond Flour

Almond flour is a popular choice for keto bread as it is a good low-carb substitute for traditional flour. It is made from blanched almonds with their skin removed, which gives it a finer texture than almond meal. However, it can be more expensive and should be stored differently than regular flour.

Coconut Flour

Coconut flour is another low-carb flour substitute that is ideal for cakes, brownies, and muffins. It absorbs moisture from other ingredients, resulting in a moist consistency. However, it is not a zero-carb flour option.

Low-Carb Almond Meal or Ground Almonds

Almond meal or ground almonds are also suitable for keto bread. They provide a good amount of fat, protein, and fibre while keeping the net carb count low. You can easily make your own almond meal by blending raw unsalted almonds in a heavy-duty blender.

Flaxseed or Flax Meal

Flaxseed and flax meal are high in essential fatty acids and B vitamins. They add fibre and protein to your keto bread. However, ground flaxseeds are prone to oxidation, which can reduce their nutritional benefits.

Psyllium Husk

Psyllium husk is an excellent source of fibre and prebiotics, which can boost gut health. It is a virtually no-carb flour substitute and works well in recipes that require moisture, such as keto bread.

With these ingredients, you can make keto bread at home or buy ready-made loaves. Some recipes even allow you to make keto bread in the microwave in just 90 seconds! So, while keto may involve giving up traditional bread, there are still plenty of bread options to enjoy.

Bread alternatives on keto

The keto diet is a low-carbohydrate method of eating. It is based on lowering carbohydrate intake and boosting healthy fats. By limiting carbs and therefore glucose, the body starts to create ketones from the fat stored in the body, resulting in greater weight loss.

Bread usually contains refined wheat, which is high in carbohydrates. A single slice of whole wheat bread has 13.8 grams of carbs and only 1.9 grams of fibre. Even multigrain bread is not a great option for keto enthusiasts. Most people who stick to a strict keto diet eat fewer than 50 grams of carbs per day, with many eating less than 20 grams.

So, what are some good bread alternatives for those on a keto diet? Here are some ideas:

Cloud Bread

Cloud bread, or oopsie bread, is a popular bread alternative for those on a keto diet. It is a protein-rich alternative that makes an excellent sandwich base or English muffin replacement. It is usually made with eggs, cream cheese, and salt.

Ezekiel Bread

Ezekiel bread is a healthy bread that contains organic grains and legumes, such as wheat, barley, beans, lentils, millet, and spelt. It is allowed to sprout before the flour-milling process, which increases the nutrients available in the bread and reduces the impact of carbohydrates on blood sugar. One slice of this bread contains 15 grams of carbohydrates, so it can be incorporated into a low-carb diet plan. However, it is not suitable for people with non-celiac gluten sensitivity or celiac disease.

Lettuce Wraps

Large iceberg lettuce leaves can be used as fresh, flexible wraps for sandwiches or tacos. They are the largest and most flexible leaves, found on the outermost part of the lettuce head. Romaine lettuce is also a good option, as the crisp ridge in the centre provides a natural line to fold the lettuce in half.

Portobello Mushroom Burger Buns

Large grilled or baked portobello mushrooms can be used as a low-carb alternative to burger buns. They have a more substantial mouthfeel than other bread alternatives.

Cauliflower Pizza Crust

A simple, low-carb pizza crust can be made by mixing cauliflower and eggs. This allows people to enjoy pizza without the carbs found in traditional pizza dough.

Almond Flour Pancakes

For those with a sweet tooth, pancakes can be made with almond flour, coconut oil, water or almond milk, and a low-carb sweetener.

Sweet Potato Toast

Sweet potato slices can be toasted and used as a base for various toppings, such as eggs and avocado or peanut butter, banana, and cinnamon.

While it may be challenging to give up bread on the keto diet, there are plenty of creative alternatives to choose from. These options can help people stick to their diet while still enjoying their favourite foods.

Store-bought keto bread

Keto is a low-carbohydrate method of eating. While some grocery stores sell keto-friendly bread, these options are few and far between. Traditional bread is loaded with carbohydrates that will kick you out of ketosis.

Some time spent perusing your local grocery store will likely turn up many bread options that claim to be keto-friendly on the packaging. Unfortunately, these keto loaves are often three times as expensive simply because they carry this desirable label.

The bottom line with store-bought products is to look beyond the label. Take a close look at the ingredients, do your own research, check to see if it’s Ketogenic Certified, and, most importantly, find out how your body reacts. One way to do this is to test your ketones before and after eating the product.

Where to Buy Keto Bread

Popular Keto Bread Brands

• L'Oven Fresh Zero Net Carb Bread
• Kiss My Keto - Keto Bread
• ThinSlim Foods Love-the-Taste Bread
• Outer Aisle Gourmet Cauliflower Sandwich Thins
• Mikey’s Grain-Free Sliced Bread
• Sami’s 7-Grain Low-Carb Bread
• Franz’s Keto Bread
• SoLO Carb Bread
• Liberated Flourless Coconut Bread
• Bake In A Minute - Original Bread Mix 100g

Making your own keto bread

While some grocery stores sell keto-friendly bread, these options are few and far between. Traditional bread is loaded with carbohydrates that will kick you out of ketosis. Making your own keto bread is one solution to this dilemma.

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 (recommended):

• 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)

Method:

• Preheat the oven to 325°F (163°C). Line an 8 1/2 x 4 1/2 in (22×11 cm) loaf pan with parchment paper, with extra 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. Pulse, scraping down the sides as needed, until crumbly.
• In a very 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 because the whites will expand a lot.
• Add 1/2 of the stiff egg whites to the food processor. Pulse a few times until just combined. Do not over-mix!
• Carefully transfer the mixture from the food processor into the bowl with the egg whites, and gently fold until no streaks remain. Do not stir. Fold gently to keep the mixture as fluffy as possible.
• Transfer the batter to the lined loaf pan and smooth the top. Push the batter toward the center a bit to round the top.
• Bake for about 40 minutes, until the top is golden brown. Tent the top with aluminum foil and bake for another 30-45 minutes, until the top is firm and does not make a squishy sound when pressed. Internal temperature should be 200°F. Cool completely before removing from the pan and slicing.

Tips:

• This bread does rise, but not a lot. Round the top a little upfront so that it doesn’t come out too flat.
• The center takes a long time to cook through, and the bread will sink if you remove it too soon. Underbaking is the biggest mistake people make with this recipe.
• A toothpick is not a good test for doneness in this recipe. Instead, check that it doesn’t make a squishy sound when you press on the center, and the internal temperature should reach at least 200°F.
• This keto bread is not a crusty baguette. It’s soft, fluffy, and airy.
• Unlike most breads that quickly go stale in the fridge, this keto white bread should be refrigerated because otherwise, it goes bad quickly. It will last up to a week in the refrigerator.
• This bread keeps well in the freezer for up to 6 months. In fact, that’s how I store it most often, with parchment paper between slices to prevent sticking.

Variations:

• You can make this recipe dairy-free by substituting the same amount of unrefined coconut oil for the butter.
• If you want to minimize the egg flavor, use 6 egg whites and save the yolks to make keto mayo. This will give the bread a ‘white bread’ flavor.

Health benefits of keto bread

Keto bread is a low-carb, high-fat bread, popular with keto dieters and anyone wanting to reduce their carb intake. It is made using almond flour and coconut flour instead of wheat flour, and has a denser texture than regular bread.

Benefits of Eating Keto Bread

Curbs Carb Cravings

Keto bread not only curbs carb cravings but also has many health benefits.

Reduces Inflammation

Keto bread has low-carb and high-fat content, which helps to reduce inflammation in the body.

Aids Digestion

The high fiber content of keto bread helps ease digestion and regulate bowel movements. It also has more fiber than white bread, which aids digestion.

Regulates Blood Sugar Levels

The low glycemic index and sugar-free ingredients in keto bread help to regulate blood sugar levels. Its ingredients also do not cause spikes in insulin levels, making it suitable for weight loss or maintenance.

Improves Heart Health

Keto bread contains healthy fats like MCT oil, omega-3 fatty acids, and monounsaturated fats, which help manage cholesterol levels and improve heart health.

Precautions Before Consuming Keto Bread

Before consuming keto bread, it is important to take some precautions for a good outcome. These include:

• Asking your doctor or dietician for advice first
• Checking the ingredients used in the bread, as low-quality ingredients may negatively impact your health
• Tracking your carb intake, as keto bread varies in carb values and can affect ketosis
• Monitoring any adverse reactions to the bread

Frequently asked questions