Keto And Bread: A Deadly Combination?

Bread is typically high in carbohydrates, which is a no-go on the keto diet. However, it is still possible to eat bread while on a keto diet, as long as it is carefully added to the diet and not consumed in large quantities. Traditional bread can be substituted with keto-friendly bread, which is typically low in calories, higher in protein and fibre, and lower in carbohydrates.

Bread is loaded with carbs, which kick you out of ketosis

The keto diet is a low-carb, high-fat diet that puts your body into a metabolic state known as ketosis. When in ketosis, your body burns fat for fuel instead of carbohydrates. This is achieved by limiting carb intake to less than 50 grams per day, which can be challenging when a single slice of bread contains around 20 grams of carbs.

Traditional bread is loaded with carbohydrates, which will kick you out of ketosis. For example, a slice of whole wheat bread has 13.8 grams of carbs, while multigrain bread can have up to 51.2 grams of carbohydrates. These carb counts are far too high for a keto diet, which typically restricts carb intake to 5 to 10% of total calories.

The good news is that you don't have to completely give up bread if you're following a keto diet. There are a few alternatives you can try:

• Keto-friendly bread: Some grocery stores sell keto-friendly bread, but these options are usually quite expensive. It's important to read the labels carefully, as some keto breads may contain gluten or other ingredients that are not suitable for your dietary needs.
• Make your own keto bread: You can make your own keto bread at home using ingredients like almond flour, coconut flour, or egg substitutes. These recipes are typically much lower in carbs and can be a great way to satisfy your bread cravings.
• Bread alternatives: There are also many creative bread alternatives that you can use to make sandwiches or burgers. These include cloud bread, eggplant disks, portobello mushroom buns, and lettuce wraps.

While bread is typically loaded with carbs, which can kick you out of ketosis, there are alternatives available that can help you stick to your keto diet. Whether you choose to buy keto-friendly bread, make your own, or opt for a bread alternative, you can still enjoy bread-like options while staying in ketosis.

Some keto-friendly bread options are available in stores

While traditional bread is loaded with carbohydrates that will kick you out of ketosis, there are several keto-friendly bread options available in stores. These include:

• Thin Slim Foods 0 Net Carb Bread: This plain bread has 0 net carbs and 7g of protein per slice. It comes in a variety of flavours, including honey, everything, cinnamon, and rye.
• Lewis Bakeshop Healthy Life Keto Bread: This bread also has 0 net carbs and only 30 calories per slice, making it a great low-calorie option. It comes in white, cinnamon, and Hawaiian flavours.
• L'oven Fresh Zero Carb Bread: Available at Aldi, this vegan bread comes in wheat or multiseed and has 0 net carbs per serving.
• Natural Ovens Bakery Keto Friendly Bread: This classic white bread option has no artificial sweeteners, no sugar, and 0 net carbs. It can be found at most Costco stores or on Amazon.
• Kiss My Keto Bread: Offered in seeded wheat, golden wheat, dark wheat, and cinnamon raisin, this bread has 0 net carbs in the wheat options and 2 net carbs in the cinnamon raisin option. It can be found at Walmart stores and online.
• Franz Keto White Bread: With 1 net carb per slice, this keto-friendly white bread also comes in hamburger and hot dog buns, each with 1 net carb.
• Extraordinary Bites Keto Friendly White Bread: This bread is another low-calorie option with just 30 calories and 1 net carb per slice. It can be found at Walmart.
• Aunt Millie's Low Carb Bread: Aunt Millie's offers three classic flavours—white, wheat, and 5 seed—each with just 1 net carb per serving. It can be purchased at Sprouts Farmers Market.
• Unbread from Unbun: This grain-free bread has only 2 net carbs per serving and is made with almond flour and coconut flour. It can be found at Whole Foods Market or on Amazon.
• Carbonaut Bread: This gluten-free, plant-based bread comes in white or seeded and has just 2 net carbs per slice. It can be found on Amazon.
• Arnold Keto Bread: With 3 net carbs per serving, this bread can be found at most grocery stores alongside other Arnold bread products.
• Sola Sweet and Buttery Bread: Sola offers several delicious flavours, including seeded, golden wheat, and sweet and buttery, each with just 2 net carbs. The oat flavour has 3 net carbs. It can be purchased on Amazon.
• Base Culture Original Keto Bread: This preservative-free, dairy-free, gluten-free, and grain-free bread is made with pure Paleo ingredients and has 4 net carbs per serving. It can be found at Target.
• SoLo Carb Bread: This bread offers a rye flavour, which is hard to come by in keto bread. Other flavours include country white and harvest wheat. It can be purchased at Walmart or on Amazon.
• Lewis Bakeshop Healthy Life White Bread: This regular bread from Lewis Bakeshop is also keto-friendly, with 6 carbs and 35 calories per slice. It comes in white, whole wheat, whole grain, and sourdough flavours.
• Aunt Millie's Live Carb Smart White Bread: With just 1 net carb per slice, this bread has been praised as the closest in taste and texture to "real" bread. It can be found at various grocery stores, including Meijer.
• Artisan Bakers Multi Seed Keto Bread: Available at Costco, this bread has been mentioned as one of the best low-carb bread options.
• Brownberry Keto Bread: Found at Krogers, Meijer, and Woodmans in the Chicago area, this bread has been recommended by those following a keto diet.
• Inked Organics Keto Seed and Keto White: These keto bread options can be found at Costco, Walmart, and Grocery Outlet.
• Schmidt 647 Bread: This white low-net-carb bread is available in the Baltimore/Philadelphia area and has been recommended by those on a keto diet.

While these store-bought keto bread options offer convenience, they may be more expensive than traditional bread. Additionally, it is important to read the ingredient lists and nutrition labels to ensure that the bread aligns with your keto diet and personal preferences.

Making your own keto bread is a possible solution

If you're craving a sandwich or some avocado toast, you might be wondering how to incorporate bread into your keto diet. Traditional bread is loaded with carbohydrates that will kick you out of ketosis. However, making your own keto bread is a possible solution to this dilemma.

Keto-friendly bread

Keto-friendly bread is typically made with ingredients that are low in carbohydrates, such as almond flour, coconut flour, psyllium husk, cream cheese, and eggs. These breads usually have a different taste and texture compared to traditional bread, but they can still be enjoyed as part of a keto diet.

Benefits of making your own keto bread

Making your own keto bread allows you to know exactly what's in your bread and gives you the option to customize it according to your preferences. It can also be more cost-effective than buying store-bought keto bread, which can be quite expensive. Additionally, making your own bread can be a fun and creative process, allowing you to experiment with different ingredients and recipes.

Recipes for keto bread

There are several recipes available online for making keto bread at home. Here are some of the most popular ones:

• 90-second keto bread in the microwave: This recipe uses almond flour, coconut or almond flour, butter or oil, and baking powder.
• Keto bread rolls: These bread rolls have a soft centre and crispy outer crust and are made with psyllium husk powder, almond flour, sesame seeds, water, vinegar, and egg whites.
• Wholesome Yum's keto bread: This recipe uses almond flour, coconut flour, baking powder, butter or coconut oil, egg whites, sweetener, xanthan gum, and cream of tartar.
• The Big Man's World keto bread: This recipe uses almond flour, baking soda, salt, olive oil, maple syrup, apple cider vinegar, and eggs.

Tips for making keto bread

When making keto bread, it's important to use room-temperature eggs and to beat the egg whites until stiff peaks form. Additionally, it's recommended to use blanched almond flour instead of almond meal to achieve a lighter and fluffier texture. You can also minimize the eggy flavor by using more egg whites than yolks. Finally, be sure to use a proper-sized loaf pan (8x4 inches or smaller) to ensure the bread rises and develops its signature dome shape.

Bread alternatives include cloud bread, eggplant disks, and Portobello mushroom buns

Traditional bread is loaded with carbohydrates that will kick you out of ketosis. However, there are some bread alternatives that you can try. These include cloud bread, eggplant disks, and Portobello mushroom buns.

Cloud Bread

Cloud bread is a protein-rich alternative to regular bread and is very popular with keto dieters. It can be used as a sandwich base or an English muffin replacement. Cloud bread has a much lighter texture and an eggy flavor. It is typically made with eggs, cream cheese, and cream of tartar.

Eggplant Disks

Eggplant slices can be used as a bread alternative for sandwiches or wraps. Cut the eggplant into disks that are about 1-inch thick, season them, and then grill or bake them. These disks can be used as a base for a burger or a deli-style sandwich.

Portobello Mushroom Buns

Portobello mushrooms can be used as a burger bun alternative. They are low in carbs and a fantastic source of nutrients. They can be grilled or baked and used in place of bread for a low-carb option.

In addition to these options, there are also other bread alternatives that you can explore, such as lettuce wraps, avocado buns, zucchini slices, and almond bread. These alternatives can help you stay on track with your keto diet while still enjoying some of your favorite foods.

Keto bread is lower in carbs and higher in fat and protein

Traditional bread is loaded with carbohydrates that will kick you out of ketosis. However, keto bread is lower in carbs and higher in fat and protein.

Keto bread is made using almond or coconut flour, ground flax, psyllium husk or low-carb almond meal or ground almonds. These ingredients are low in carbohydrates and can be used to make soft and fluffy bread in the microwave in just 90 seconds.

One slice of traditional whole wheat bread has 13.8 grams of carbs and only 1.9 grams of fiber. In contrast, one slice of keto bread contains only 3 grams of net carbs and is much higher in fat and protein.

Keto bread recipes typically include ingredients such as eggs, butter, coconut oil, and almond flour. These ingredients are combined and baked in the oven or microwaved to create a soft and fluffy bread that is ideal for sandwiches or toast.

Keto-friendly bread is typically made with dietary fibre, which is indigestible, and/or nut flours, which are higher in fat and lower in carbs than regular flour. As a result, keto bread has a slightly different taste and texture than traditional bread, but it is still a bread—just a low-carb version.

Frequently asked questions