Eating bread is something that countless people all over the world do.
From French toast and hot dog buns to sandwiches and whole grain bread, these foods have been a staple for numerous cultures for generations.
Given the high net carbs in regular bread are far from keto-friendly, what does that mean for the average keto dieter who still wants to eat wheat bread?
No, wheat bread is not recommended for a ketogenic diet. Foods high in carbohydrates, such as wheat bread, must be avoided to maintain the low-carb, high-fat ratio of the ketogenic lifestyle.
Instead, try replacing traditional wheat bread with more nutrient-dense and lower carbohydrate alternatives like almond flour or coconut flour-based bread.
In this blog post, we’ll look at all about bread and the keto diet, the relationship between them, and check out some low-carb bread alternatives with less saturated fat.
Understanding The Keto Diet
The keto diet is a high-fat, a very low-carbohydrate eating method that’s becoming increasingly popular among those looking to lose weight and improve their overall health.
This type of nutrition encourages the body to utilize fats instead of carbohydrates as its primary energy source.
What Is Ketosis exactly?
The resulting state is known as nutritional ketosis, which helps reduce blood sugar levels and decrease inflammation.
With many health benefits, staying in a state of ketosis can incredibly positively impact your health.
Doing so can increase your energy and focus while hunger remains stretched out between meals.
This promotes an overall feeling of alertness and productivity that is hard to replicate with other diets.
By remaining in ketosis, our bodies can efficiently burn fat for energy leading to weight loss and increased muscle mass if you exercise.
Furthermore, studies have shown that staying in ketosis improves insulin sensitivity, benefiting cardiovascular health.
Lastly, studies have shown that this type of eating can improve cholesterol levels and potentially lower the risk of heart disease and other chronic health issues.
If done correctly, those living a keto lifestyle can achieve excellent results in terms of weight loss and better overall health.
Why Wheat Bread Isn’t Suitable For The Keto Diet?
Many people associate bread with comfort food, but if you need low-carb foods because of dietary restrictions like the keto diet, most bread is not exactly keto-friendly.
Bread is usually made from refined grains stripped of the bran and germ, critical nutrients in the refining process.
This results in a high carbohydrate product with many net carbs per serving, which has little nutritional value.
Bread contains sugars and starches that rapidly spike your blood sugar levels. At the same time, keto-friendly foods like nuts and fatty fish are digested slower and can provide energy over a more extended period.
On top of this, most commercially available bread, like white bread, also doesn’t contain enough fiber or protein to be considered part of a balanced meal unless you specifically look for whole wheat bread and other grains.
How Many Net Carbs Per Serving Of Bread?
The keto diet recommends that only 5 to 10% of your daily calories come from carbohydrates.
This equates to roughly 20 to 50 grams of carbs daily compared to the 225 and 325 grams recommended on a regular diet.
White bread contains about 12 grams of carbs per slice, a significant portion of your daily allowance.
Most bread is made with wheat flour and is often used as sandwich bread
This goes the same for whole grain bread, which contains more fiber but the same number of total carbs.
Depending on your intake of carbohydrates during the rest of the day, eating even one slice of bread can put you over the limit for total carbs and you’ll risk kicking your body out of ketosis.
Alternatives To Wheat Bread – Best Keto Breads For A Low-Carb Diet
Thanks to the rise in popularity of the ketogenic lifestyle, there are more and more ways to get keto-friendly bread.
Several companies specialize in creating low-carb bread that still packs a tasty punch.
These bread typically use non-grain flour such as almond, coconut, or other nut flour.
For those who want a quick and easy solution, you can even buy keto bread mixes online to continue eating bread throughout your keto journey.
Be sure to read the nutrition facts label carefully when you buy bread, and pay attention to the net carbs per serving size.
Use low-carb grain flour like coconut or almond flour to enjoy keto bread while keeping your net carbs low.
- Almond Flour
Almond flour is ideal for anyone looking to buy or make keto-friendly bread.
Containing both dietary fiber and healthy monounsaturated fats, almond flour is a great way to get complex carbohydrates without the overdose of sugar that often comes from other flour.
For desserts and baked goods, almond flour has a lower glycemic index than other flours, which won’t spike your blood sugar levels as much.
Plus, it’s also been shown to provide higher levels of vitamin E than other grains and helps you meet your daily nutrition needs without relying on highly-processed foods.
2. Coconut Flour
Coconut flour is a nutritionally dense, gluten-free alternative to wheat flour and has many proven health benefits.
It is an excellent source of high-quality proteins, minerals, and dietary fiber.
Frequently consumed for its wide range of nutrients, coconut flour can aid in weight loss, reduce the risk of heart disease, and increase nutrient absorption due to its high fiber content.
Coconut flour is also naturally gluten-free and is ideal for those allergic or intolerant to wheat or grains.
It has also been shown to help keep blood sugar levels stable while providing long-lasting energy throughout the day.
Plus, it adds incredible flavor to anything you put it in. For example, bake with it or create a savory coconut crust for chicken or fish.
And since it has just 2 grams of net carbs per serving, it’s suitable for most low-carb diets, like keto.
Top Keto Bread Recipes
If you are feeling adventurous, you can make your own low-carb bread at home. Here are three of our favorite keto-friendly bread recipes that will make your mouth water.
- Keto Flaxseed Bread
This fluffy, low-carb bread is perfect for sandwiches or toast. It’s made with almond flour, flaxseed, and just a few other ingredients. Best of all, it’s super easy to make – no rising time required!
- 1 cup almond flour
- 1/2 cup flaxseed meal
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 3 large eggs, beaten
- 2 tablespoons olive oil (or melted butter)
- 2 tablespoons coconut milk (or heavy cream)
2. Coconut Flour Keto Bread
Coconut flour keto bread is slightly crunchy on the outside with a light texture on the inside – perfect for sandwiches or toast with your favorite toppings.
To make this recipe, you’ll need the following:
- coconut flour
- baking soda
- ground flaxseed meal
- eggs (or egg substitute)
- melted butter/coconut oil/ghee/olive oil
- heavy cream or yogurt
- apple cider vinegar
Mix all ingredients together until well combined, then pour into a greased loaf pan. Bake at 350°F for 40-45 minutes or until golden brown on top. Let cool before slicing into 8 servings.
Health Benefits Of Keto Bread
Keto bread recipes aren’t just about keeping the net carbs low. It is also about introducing naturally high ingredients in essential vitamins and minerals.
Not only can the best keto bread lower the chances of obesity and reduce cholesterol levels, but they also provide a variety of essential vitamins and minerals.
If consumed as part of a balanced, nutritious diet, low-carb bread may even help prevent certain types of cancer.
In addition, these varieties of bread offer steady energy release throughout the day to keep you going without that dreaded “midday slump.”
Here are some ways to make healthier choices but continue to enjoy bread.
- Eat Gluten-Free Bread
Whether you have a gluten intolerance or a more serious celiac disease, try going for gluten-free brands whenever possible to reduce the risk of gastrointestinal discomfort.
Gluten is prevalent in grains like wheat, barley, and rye and is found in many foods like pizza dough and baked goods.
A gluten intolerance can lead to bloating, abdominal cramps, tiredness, and headaches, among other issues.
Eating gluten-free bread helps those with gluten sensitivities to avoid these unpleasant symptoms while experiencing the same taste they enjoy from regular bread.
Not only that, but it also can provide an increased source of nutrients like protein, fiber, and omega-3 fatty acids that are often lacking in processed food diets.
2. Pair Your Bread With Leafy Greens
If you’re eating a sandwich, you might want to up your veggie intake, or if you’re having toast, think about a nice fresh salad on the side.
Leafy greens are sometimes overlooked in the ketogenic diet but can be essential to successful weight loss and health management.
These low-calorie vegetables contain minerals, vitamins, fiber, and nutrients that help support healthy digestion and fuel a low-carbohydrate diet.
Leafy veggies such as spinach and kale can reduce levels of inflammation while providing needed energy to help you power through workouts.
- Go Dairy-Free
Some bread contains milk ingredients such as butter, whey powder, or skim milk. Avoid these bread types to reduce your net carbs and fat per slice.
Dairy-free whole wheat and other bread still have the classic flavor and texture, so you don’t have to compromise on taste to reduce dairy intake on your keto diet.
2. Avoid White Bread
White bread may seem like a convenient and delicious choice for your daily food consumption, but the truth is that it’s far from healthy.
Not only does white bread lack essential nutrients such as vitamins, minerals, and dietary fiber, but it is highly processed.
This processing leads to the breakdown of the grain, which strips away precious nutrients from what would otherwise be a nutrient-rich food.
On top of that, white bread often contains high amounts of added sugar, resulting in unhealthy levels of fat and cholesterol.
It is also high on the glycemic index and can spike blood sugar levels, making it highly detrimental to those on a keto diet.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.