How Bread Affects Your Keto Diet

The ketogenic diet is a low-carbohydrate method of eating. Bread is loaded with carbohydrates, which will kick you out of ketosis. A single slice of whole wheat bread has 13.8 grams of carbs, and even multigrain bread is not a great option for keto enthusiasts. A keto diet is about lowering that carbohydrate count and boosting healthy fats. Most people who stick to a strict keto diet eat fewer than 50 grams of carbs per day, with some eating less than 20 grams. So, will a slice of bread ruin keto? The answer is maybe. It depends on how much bread you're eating and what else you're eating throughout the day. If you're keeping your net carbs below 20 grams per day, then one slice of bread might be okay. However, it's important to note that bread is not a keto-friendly food, and there are many other low-carb options available that may be better choices for those following a keto diet.

Keto-friendly bread options

A ketogenic diet is a low-carbohydrate method of eating. Bread usually contains refined wheat, which is relatively high in carbohydrates. However, there are some keto-friendly bread options available.

Store-bought keto bread

Some grocery stores sell keto-friendly bread, although these options are limited. It may be possible to find keto bread in the freezer section of Whole Foods Market, Aldi, or Sprouts. However, these loaves can be expensive, costing $10 or more.

Make your own keto bread

It is also possible to make your own keto bread using flour substitutes like almond flour or coconut flour, or by using egg-based recipes. Here are some keto bread recipes:

• Keto cornbread
• Keto banana bread
• Keto cloud bread
• Almond flour keto bread
• 5-minute bread with coconut flour and unsweetened almond milk

Bread alternatives

If you are looking for a sandwich bread alternative, you could try:

• Ezekiel bread
• Cloud bread
• Eggplant disks
• Portobello mushroom burger buns
• Lettuce wraps
• Nori sheets

Making your own keto bread

A single slice of bread can contain up to 13.8 grams of carbs, which is not keto-friendly. However, there are a few options for those who want to enjoy a sandwich without compromising their keto diet. One solution is to make your own keto bread using ingredients like almond flour, coconut flour, and egg whites. Here is a simple recipe for making keto bread at home:

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 coconut oil (for dairy-free option)
• 12 large egg whites
• Optional: sweetener, xanthan gum, and cream of tartar

Instructions:

Preheat the oven to 325°F (163°C). Line a loaf pan (8 1/2 x 4 1/2 inches) with parchment paper, leaving some hanging over the sides for easy removal. Combine almond flour, coconut flour, baking powder, sweetener (if using), xanthan gum, and sea salt in a food processor. Pulse until uniform, then add melted butter and pulse again until crumbly. In a separate bowl, beat the egg whites and cream of tartar (if using) until stiff peaks form. Add half of the stiff egg whites to the food processor and pulse briefly. Gently fold the mixture into the remaining egg whites until combined. Transfer the batter to the lined loaf pan and bake for about 40 minutes, until the top is golden. Tent with foil and bake for another 30-45 minutes, until the top is firm and doesn't make a squishy sound when pressed. Let the bread cool completely before slicing.

Tips:

• This bread is prone to absorbing moisture, so it's best to store it in the refrigerator or freezer.
• Toasting the bread can help if it becomes a little "wet" over time.
• To round the top of the loaf and prevent it from being too flat, push the batter toward the center before baking.
• Toasting may take longer than with regular bread.
• This bread is sturdy enough for sandwiches and has a neutral flavor, making it versatile.

Variations:

• For a dairy-free option, substitute butter with the same amount of unrefined coconut oil.
• To minimize the egg flavor, use 6 egg whites instead of whole eggs and save the yolks for keto mayo.
• Try adding toppings like cheese or using the bread for keto avocado toast or grilled cheese.

Nutritional Information:

Each loaf yields around 24 net carbs, which is about 2 grams of net carbs per slice.

Nutritional value of bread

Bread is a staple food in many countries and has been consumed worldwide for millennia. It is made from a dough of flour and water and is available in many varieties, including sourdough, sweet bread, and soda bread.

The nutritional content of bread varies depending on the type. Whole-wheat bread, for example, has a higher fibre content than white bread, which has more carbohydrates. A single slice of white bread contains an average of 13 grams of carbohydrates.

• Carbohydrates: 13.8g
• Fibre: 1.9g
• Fat: 1.1g
• Protein: 4g
• Vitamins and Minerals: B vitamins, manganese, folate, selenium, zinc, magnesium, calcium, iron, and vitamin D.

Whole wheat bread is considered a nutritious source of energy and can help improve heart health, control blood sugar, and support weight loss. It is also a good option for those with gluten intolerance, as it is typically made from wheat flour.

For those on a keto diet, traditional bread is not considered keto-friendly due to its high carbohydrate content. However, there are keto-friendly bread options available in some stores or the option to make your own low-carb bread.

Bread alternatives

If you're on a keto diet, you might be missing the simplicity of a sandwich in your diet or craving some toast. While some grocery stores sell keto-friendly bread, these options are few and far between, and traditional bread is loaded with carbohydrates that will kick you out of ketosis.

Sandwich Bread Alternatives

• Ezekiel bread – a nutritious bread that contains organic grains and legumes, including wheat and barley, which are allowed to sprout before the flour-milling process. One slice contains 15 grams of carbohydrates, so it can be incorporated into a low-carb diet plan, but it is not suitable for people with non-celiac gluten sensitivity or celiac disease.
• Cloud bread – a protein-rich alternative to regular bread that can be used as a sandwich base or English muffin replacement. It is very popular with low-carb and keto dieters.
• Eggplant – cut the large end of an eggplant into 1-inch-thick disks, season them, then grill or bake. These can be used as a base for a burger. For a deli-style sandwich, cut the eggplant lengthwise to form larger slices.
• Portobello mushroom – large grilled or baked portobello mushrooms can be used in place of bread, for example as low-carb burger bun substitutes.

Wrap and Tortilla Alternatives

• Iceberg lettuce – large iceberg lettuce leaves can make fresh, flexible wraps. They are perfect for making mini burritos.
• Romaine lettuce – the crisp ridge in the center of the lettuce provides a natural line along which to fold, making it ideal for use as a taco shell.
• Collard greens – gently steamed collard green leaves make a more durable option for wraps and may provide some extra nutrients.
• Cabbage – a steamed or blanched cabbage leaf makes an ideal wrap for small, flavorful items, such as wontons, spring rolls, and dumplings.
• Nori sheets – these have a slightly salty taste and pair well with a range of foods, including hummus and eggs. However, they can become soggy quickly, so it is best to keep them separate from the filling until it is time to eat.

Other Bread Alternatives

• Cauliflower pizza crust – a simple, low-carb pizza crust can be made from a base of cauliflower and eggs.
• Zucchini pasta – a low-carb alternative to pasta that can also be used to make lasagna.
• Almond flour pancakes – a low-carb and gluten-free option to satisfy a sweet tooth.
• Sweet potato toast – cut slices of sweet potato, toast until brown on the outside and soft on the inside, then top with savory or sweet toppings, such as eggs and avocado, or peanut butter, banana, and cinnamon.

Impacts of bread on ketosis

The ketogenic diet is a low-carbohydrate method of eating. Bread usually contains refined wheat, which is relatively high in carbohydrates. A single slice of whole wheat bread has 13.8 grams of carbs and only 1.9 grams of fiber. This means that a slice of bread will provide you with 11.9 grams of net carbs. Even multigrain bread is not a great option, as it has 51.2 grams of carbohydrates and only 4.7 grams of fiber.

The keto diet is about lowering that carbohydrate count and boosting healthy fats. By limiting carbs and therefore glucose, your body will start to create ketones from the fat that is already stored in the body, resulting in greater weight loss.

To stay in ketosis, 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. As a result, a slice of bread with 20 grams of carbohydrates can quickly use up your daily carb allowance.

However, it is still possible to eat bread while on a keto diet. You can either limit yourself to a single slice of bread, or you can switch to eating keto-friendly bread.

Keto-friendly bread is typically made with dietary fiber, which is indigestible and doesn't affect blood sugars, and/or nut flours, which are higher in fat but lower in carbs than regular flour. While these breads are low in carbs, they may taste, feel, and look slightly different from traditional bread.

If you don't want to switch to keto-friendly bread, there are also several bread alternatives that you can use instead. These include:

• Cloud bread or oopsie bread, a protein-rich alternative that serves as an excellent sandwich base or English muffin replacement.
• Eggplant disks, which can be used as a base for a burger.
• Portobello mushroom burger buns, a low-carb alternative to traditional burger buns.
• Large iceberg lettuce leaves, which can be used as flexible wraps or taco shells.
• Steamed collard greens, a more durable option for wraps that may also provide extra nutrients.
• Nori sheets, which have a slightly salty taste and pair well with hummus and eggs.

Frequently asked questions