The keto diet popped up on the diet scene a few years back and is now so popular there are whole categories of food marketed as being keto—keto chips, keto desserts, keto cereal, and, today’s topic, keto bread. But what is keto bread? What is keto bread made of? Is keto bread even really keto? Let’s get some answers by going keto and getting this bread!
What is a keto diet?
Let’s start with the basics before we get into keto bread. The keto diet is higher in fats and lower in carbs. Eating this way can put your body in a metabolic state that’s known as ketosis in which your body burns fat for energy rather than carbohydrates. To follow this diet, people must be pretty carb conscious and pay attention to a food’s net carbs, meaning its total carbohydrates minus its fiber. You can probably have a slice of traditional bread on a keto diet but it will eat up a lot of your net carbs for that day. So in comes keto bread with its much lower count of net carbs.
What is keto bread?
Keto bread is a low carb bread that is made with keto-friendly ingredients like almond flour, coconut flour, psyllium husk, and eggs. These ingredients replace traditional bread ingredients that aren’t conducive to a keto diet, like wheat and whole grains.
What is keto bread made of?
Keto bread can have a pretty wide variety of ingredients and can be pretty different from brand to brand. The big question is how to make a tasty bread that’s got a nice texture and doesn’t feel like a brick without using too much grain, wheat, sugar and other high carb ingredients? Common keto bread ingredients are almond flour or almond meal, coconut flour, psyllium husk, ground flax, and eggs. You can still find some classic bread favorites in there as well such as salt, baking powder, milk, and butter.
Is keto bread gluten free?
So, there’s keto bread and then there’s gluten free bread. Are those two things the same thing? Are they interchangeable? No, not exactly. A lot of keto bread is gluten free, but not all of it. If you are on a gluten free diet and looking for some keto bread to try, you need to read those labels to be sure. Gluten free bread is made without any glutenous ingredients, such as wheat. But keto bread is only concerned with having a low net carb value. A lot of the gluten containing ingredients are eliminated, but some brands may not get rid of all of them.
Is keto bread really keto?
Is keto bread actually good for a keto diet? Well, it depends on the bread and it depends on how you define keto. Some folks maintain a strict keto diet and must get 70-80% fats, 5-10% carbohydrates and 10-20% protein from total daily calories. Others play with those percentages and adjust to their comfort. Some do “clean keto” using only natural ingredients. Others do “dirty keto” and eat anything that falls into their percentages. What it comes down to is asking yourself, “Does this product’s nutritional value and net carbs fit my keto diet?” So, yes, keto bread is keto and there are true keto breads out there worth eating (check out Sporked’s list of the best tasting keto bread to buy). You just have to know your health goals and which ingredients and nutrients you can have to achieve them. For me, that means eating nothing but Olive Garden breadsticks. Those are not keto.
FAQs
What it comes down to is asking yourself, “Does this product's nutritional value and net carbs fit my keto diet?” So, yes, keto bread is keto and there are true keto breads out there worth eating (check out Sporked's list of the best tasting keto bread to buy).
Is keto-friendly bread really keto? ›
When added carefully, keto bread can be incorporated into a ketogenic diet. Typically low calorie — one popular brand, Franz Keto, contains only 40 calories a slice per its white bread — keto bread is also typically lower in carbohydrates and higher in protein and fiber than other breads.
Will keto bread knock me out of ketosis? ›
Keto bread is a thing and it does exist. You can buy it from the shops or you can have a go at making it yourself. Either way, it's made using low carb ingredients that, if eaten as part of a keto diet, will help you to achieve ketosis.
Does keto bread work for weight loss? ›
Unlike traditional bread, which can be high in refined carbohydrates that can lead to health problems like diabetes, obesity, and heart disease, keto bread is low in carbs and high in healthy fats, which can help you lose weight, control your blood sugar levels, and improve your heart health.
Is keto bread actually 35 calories? ›
Made to be delicious to the last bite, this sandwich bread also delivers on some very specific dietary preferences with 35 calories per bread slice.
Is it okay to eat keto bread every day? ›
While keto bread can be a suitable option for those following a ketogenic diet, consuming excessive amounts may have drawbacks. Keto bread is typically low in carbs and high in healthy fats, but it may lack essential nutrients found in whole grains.
Is Franz keto bread really keto? ›
I have never been a white bread person, but with keto, I'll take what I can get. If only we could get a keto Great Seed... Franz, my friend, do your girl a solid and bake me a keto Great Seed and I'll be yours for life. Overall this bread is good, doesn't kick me out of ketosis, and is satiating.
How many carbs will ruin ketosis? ›
Eating more than 50 grams of carbs may disrupt ketosis.
With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.
Does keto bread spike insulin? ›
Key Takeaways. Keto bread is good for people with diabetes. Since it has a lower carb, higher fiber, and protein, it may help stabilize blood sugar levels. Due to keto bread's higher protein and fiber content, it has a low glycemic index, resulting in less post-meal blood sugar response.
Will one cheat day stop ketosis? ›
While many dieters think of cheat day as a well-deserved reward, nutritionists say there are downsides to it. Some disadvantages of having a cheat day on keto include getting knocked out of ketosis and hindering further weight loss.
Basic Low-Carb Bread
- Sourdough from Great Low Carb Bread Co. ...
- L'Oven Fresh Zero Net Carb Bread (0g Net Carb) ...
- Franz Keto White Bread (1g Net Carb) ...
- Kiss my Keto's Keto Bread (0g Net Carbs) ...
- Julian Bakery Keto Thin Bread (0g Net Carbs) ...
- Unbun Unbread (2g Net Carbs) ...
- Lewis Bakeshop Healthy Life Keto Bread (0g Net Carbs)
Losing central fat (belly fat) is one of the many benefits of a well-formulated ketogenic diet. However, where we store fat and where we lose fat in one area compared to other areas on our body is partially dependent on genetics.
Why am I stalling on keto? ›
Causes of a weight loss plateau on keto
Plateauing may also signal the need to reevaluate your macronutrient ratio and consider tracking your intake more carefully. In particular, you may need to further restrict your intake of carbs and protein, which your body converts into glucose (sugar).
Is keto bread really zero carbs? ›
The keto diet promotes no grains, starches, sugars or preservatives, and Aldi's L'Oven bread has three out of the four of those features. Technically, it does have zero net carbs, though, and most keto diets aim for limiting carbs to 20 to 50 grams per day.
Why is keto bread so expensive? ›
Why Is Keto Bread So Expensive Compared to Regular Bread? Well, like many low carb / high protein foods, ours are certainly more expensive than regular products. Low-carb products often require specialist ingredients or different baking and manufacturing processes, which can contribute to higher production costs.
Can I stay in ketosis with 35 grams of carbs? ›
The ketogenic (keto) diet limits carbohydrates and replaces them with fats, putting the body into a state of ketosis. To stay in ketosis, a person requires up to 50 grams (g) of carbs per day.
Can you go into ketosis if you eat bread? ›
Eating refined high carb foods like white bread, pasta, rice, and pastries could prevent a ketogenic state if you end up getting more than your daily carb allowance. While these are fine to eat in moderation if you're not following a low carb diet, those looking to achieve or maintain ketosis will need to limit them.
Is Nature's own keto bread keto friendly? ›
Nature's Own is my go-to for keto bread. Not only is it low carb, but low calorie too! Of course it doesn't taste exactly like regular bread but good enough for me.
Will keto bread raise blood sugar? ›
Keto bread might not raise your blood sugar as much as whole wheat or white bread, as it has a lower glycemic index.
Is oroweat keto bread keto? ›
Our Seeded Keto Bread is made with premium, high quality ingredients for those who love their Keto lifestyle but don't want to sacrifice on taste.
