Wheat And Keto: Can They Coexist?

Wheat is a grain that is typically high in carbohydrates, which are restricted on the keto diet. While it is generally recommended to avoid wheat on keto, some people may be able to include small amounts of low-carb grains in their diet without compromising ketosis. However, it is important to note that wheat is not the only source of carbohydrates, and other foods like fruits, grains, and starchy vegetables can also contribute to the daily carb count. Therefore, even if someone chooses to include wheat in their keto diet, they would need to be mindful of their overall carb intake and ensure they are still meeting their nutritional needs.

Wheat bread is high in carbs and not recommended on keto

Wheat bread is typically high in carbohydrates, which are restricted on a keto diet. While wheat bread can be nutritious, it is not recommended on keto due to its high carb content.

The keto diet is characterised by low-carb and high-fat intake, with a typical keto diet consisting of upwards of 80% fat. This means that most grains, fruits, legumes, dairy, starchy vegetables, and whole grains are off the menu. The recommended daily carb intake on keto is generally considered to be fewer than 50 grams of net carbs (total carbs minus fibre and sugar alcohols).

Wheat bread is considered a high-carb food, with a two-slice serving of whole wheat bread containing 23.5 net carbs, according to the USDA. This exceeds the recommended daily carb intake on a strict keto diet, which is usually considered to be 20 net carbs or less. Therefore, wheat bread is not recommended on keto.

However, it is important to note that not all grains are off-limits on keto. Some low-carb grains can be incorporated into a ketogenic diet in moderate amounts, while still maintaining ketosis. These include popcorn, oats, rye, and buckwheat, among others. Additionally, bread alternatives such as cloud bread, eggplant disks, and Ezekiel bread are popular options for those following a keto diet.

You can eat bread made with low-carb flour alternatives

While wheat is typically not allowed on keto due to its high carb count, there are many low-carb flour alternatives that can be used to make bread. Here are some options for keto-friendly flours and how they can be used:

Almond Flour

Almond flour is one of the most widely used keto flour substitutes. It is made from crushed almonds and is extremely low in carbs, containing only 3 grams of total carbs and 1 gram of net carbs per 2-tablespoon serving. Almond flour can be used as a 1-to-1 substitute for wheat flour in baking, but baked goods tend to be a little spongy. It can also be used as a breading for fried, air-fried, or baked foods.

Coconut Flour

Coconut flour is made from the coconut flesh and has a mild coconutty taste. It is commonly used in desserts. A 2-tablespoon serving provides 9 grams of total carbs and 4 grams of net carbs. Coconut flour absorbs a lot of liquid, so it should be used in smaller amounts and in recipes specifically developed for coconut flour. It also makes an excellent thickener.

Chia Flour

Chia flour is made from ground chia seeds and is loaded with soluble fiber. It absorbs a ton of water and moisture, similar to coconut flour. A 2-tablespoon serving of ground chia seeds contains 5 grams of total carbs and 0 grams of net carbs. Chia flour is typically mixed with other flours when baking, but it can also be used to make a low-carb, high-fiber pudding.

Flaxseed Meal

Flaxseed meal is made from ground flaxseeds, which are low in carbs and rich in omega-3 fats. Like chia flour, it absorbs a great deal of liquid, so it is usually mixed with other keto-friendly flours in baking. Flaxseed meal can also be used on its own or with chia seeds to make crackers.

Lupin Flour

Lupin flour is made from sweet lupin beans, which are a close relative to peanuts and soybeans. It is commonly used in gluten-free pasta and is a key ingredient in several keto-friendly pasta recipes. A 1/4-cup serving provides 11 grams of total carbs and 1 gram of net carbs. It is also naturally high in protein. Lupin flour can be mixed with coconut or almond flour for baking recipes.

Other Options

Other keto-friendly flour alternatives include psyllium husk powder, oat fiber, pork rind crumbs, hazelnut flour, peanut flour, sesame flour, and sunflower seed flour. These options vary in their carb counts, flavors, and textures, but they can be used to create a variety of keto-friendly baked goods, breads, and more.

While these low-carb flour alternatives may not be perfect substitutes for wheat flour, they make it possible to enjoy bread and other baked goods on a keto diet.

Whole wheat bread is rich in essential nutrients

The keto diet is characterised by low-carb and high-fat intake, and while grains are typically associated with carbohydrates, it is still possible to incorporate some grains into a ketogenic diet. However, for those who are gluten intolerant or have celiac disease, wheat is not an option.

Whole wheat bread, in particular, is considered a nutritious addition to a well-rounded diet. It is made from flour that contains the entire wheat kernel, including the bran and germ, which is where wheat packs the most nutrients. These include fibre, iron, and potassium. Leaving the wheat kernel intact makes for a less processed, more nutritious bread.

Whole wheat bread is also a good source of complex carbohydrates, which take longer for the body to process and have a slower, steadier impact on blood sugar. It is also high in plant-based protein, with a single slice of whole wheat bread containing up to 5 grams of protein.

The vitamins and minerals in whole wheat bread can vary depending on the manufacturer, but most whole wheat breads contain small amounts of iron, potassium, and B vitamins such as thiamin, riboflavin, niacin, and folate.

In addition to its nutritional benefits, whole wheat bread also offers a number of health advantages. It promotes healthy digestion by providing insoluble fibre, which helps with regular bowel movements and supports the growth of healthy gut bacteria. Whole wheat bread may also reduce the risk of digestive cancer, with studies showing that eating whole grains reduced the risk of oesophageal cancer, gastric cancer, and colorectal cancer.

Furthermore, whole wheat bread is beneficial for heart health. Studies have shown that consuming more whole grains is associated with a reduced risk of cardiovascular disease and coronary heart disease. It also helps with weight management, as consuming whole grains has been linked to a decreased risk of weight gain and lower BMI.

However, it is important to note that wheat allergies are common, and those with a wheat allergy should avoid whole wheat bread and its byproducts. Additionally, people who require a low-fibre or low-carbohydrate diet may need to limit their intake of whole wheat bread.

Ezekiel bread is a healthy alternative to wheat bread

The keto diet is characterised by low-carb and high-fat intake, but not all grains are off the table. While wheat is not keto-friendly, Ezekiel bread is a healthy alternative to wheat bread.

Ezekiel bread is a flourless, highly nutritious bread made from a variety of sprouted organic whole grains and legumes. It contains no added sugar, preservatives, or cultured wheat starch. The grains used include wheat, millet, barley, and spelt, and the legumes include soybeans and lentils.

Ezekiel bread is a healthier option than wheat bread for several reasons. Firstly, it contains six times more grains and legumes, resulting in a "complete protein" that provides all nine essential amino acids. Secondly, sprouting the grains breaks them down, releasing enzymes that allow for maximum vitamin and mineral absorption, as well as more efficient assimilation of proteins and carbohydrates in the body. This process also increases the nutritional value of the grains by boosting the absorption of folate, iron, zinc, magnesium, and vitamin C, and improving digestibility.

However, it is important to note that Ezekiel bread is not gluten-free, so it is not suitable for people with celiac disease or non-celiac gluten sensitivity. Additionally, it is a high-carb food, so people with diabetes or those trying to lose weight should consume it in moderation.

Cloud bread is another popular keto-friendly bread alternative

Cloud Bread: A Keto-Friendly Bread Alternative

Cloud bread is a popular alternative to bread for those on a keto diet. It is a gluten-free, low-carb bread made with eggs and cream cheese. The name comes from its light, airy texture, resembling a cloud, and it requires no flour.

How to Make Cloud Bread

Ingredients:

• 3 large eggs (at room temperature; whites and yolks separated)
• 3 oz of cream cheese or mascarpone (softened)
• 1/8 tsp of cream of tartar (optional)
• 1/8 tsp of sea salt

Instructions:

• Preheat your oven to 300°F (149°C). Line a baking sheet with parchment paper and grease lightly.
• In a large bowl, use an electric mixer to beat the egg whites with cream of tartar until stiff peaks form.
• In a separate bowl, use the mixer to beat the cream cheese, egg yolks, and salt until smooth.
• Carefully fold the egg whites into the cream cheese mixture with a spatula, being careful not to deflate the egg whites.
• Spoon the mixture into 6 circular discs on the prepared baking sheet.
• Bake for 25-35 minutes, or until golden.
• Let the cloud bread cool before enjoying.

Tips for Making Cloud Bread:

• Use room temperature egg whites as they will form stiff peaks faster.
• Beat the egg whites longer than you think you need to. Stiff peaks are crucial for the bread to rise properly.
• Ensure your bowl and utensils are free of any fat or oil residue, as this will prevent the egg whites from whipping properly.
• When combining the yolk and egg white mixtures, use a gentle folding motion to avoid deflating the egg whites.

Storing Cloud Bread:

Cloud bread can be stored in an airtight container in the refrigerator for up to a week. It can also be frozen for up to 6 months.

Variations:

You can add various ingredients to cloud bread to change its flavor:

• Sweet: Add a sweetener, vanilla extract, and cinnamon.
• Savory: Add fresh herbs, Italian seasoning, or garlic powder.
• Colorful: Add natural food coloring.

Uses for Cloud Bread:

• Sandwiches: Cloud bread makes a great base for sandwiches, such as BLTs or turkey sandwiches.
• Toast: Pop a slice of cloud bread in the toaster and top with your favorite spread, such as sugar-free Nutella or peanut butter.
• Meals: Use cloud bread to soak up sauces or serve alongside salads.
• Pizza: Top baked cloud bread with your favorite pizza toppings.
• Breadsticks: Sprinkle with cheese and olive oil or butter to make delicious breadsticks.

Frequently asked questions