Can I Eat Bread on Keto?

minute read | Last update: Nov 30th2022

This article is backed by studies and reviewed by a certified dietician.

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Bread is a popular food item. It is easily available and used in various recipes. However, people on a keto diet are often hesitant to include it in their regular routine. So, the question arises- Can you attain ketosis if you consume bread? The answer isn’t a straightforward yes or no.

You can only consume traditional bread if you eat it in small quantities. As bread contains a high amount of carbohydrates, you need to be very particular about the amount of bread you consume.

But what if there is a low-carb bread variety that can suit your keto regime?

Well, read on to find out.

Is Traditional Bread Keto-Friendly?

Ketosis involves eating foods low in carbohydrate content. Hence, traditional bread becomes challenging to include due to this strict requirement.

The average approximate content in one slice of bread is around 20 grams. On the contrary, a keto diet permits you to eat less than 50 grams daily.

In a generic sense, your keto diet regime should ideally follow these three factors:

  • Fats: 70% – 80%
  • Protein: 15% – 20%
  • Carbohydrates: 5% – 10%

Now, munching on your favorite bread won’t become practical due to two reasons:

  • It contains a decent amount of carbs
  • You might already be eating foods like whole grains that contain carbs

Due to these factors, you increase your daily carbohydrate limits, thereby hampering ketosis. Hence, the quantity of carbs in conventional bread affects its keto-friendliness.

So, does this fact imply that you should exclude bread from your diet altogether? Well, you don’t need to! You can now choose keto bread to compensate for the taste craving and increase your options.

The Concept of Keto or Low-Carb Bread

A keto or low-carb bread is different from its traditional alternative. This food item consists of the following essential ingredients:

  • Cream cheese
  • Egg husks
  • Almond flour
  • Coconut flour

All of these constituents are excellent low-carb substitutes for conventional foodstuff. Hence, keto bread does not include whole wheat or grains.

Your body can easily absorb the low net carbs in keto bread. Generally, with a low carbohydrate content of around 8 carbs per serving, low-carb bread can prove as a worthy substitute.

In addition, keto bread has around 5 g of fiber that helps influence other metabolic activities.

Factors to Consider While Choosing Low-Carb Bread

There are several keto bread options in the market. Hence, you can feel some confusion while choosing an appropriate product.

To select a keto bread properly, you should pay attention to three crucial aspects:

  • High fiber content
  • Ingredients
  • Constituents to avoid

Here’s an elaboration of each facet while choosing low-carb bread.

High Fiber Content

While choosing keto bread, focus on the amount of fiber in its ingredients. Aiming for high fiber content will help aid your digestion.

This way, your body can process carbs more efficiently. Typically, the most reliable keto bread contains 2 grams of total carbs per slice of 25 grams.

Ingredients to Consider

The main ingredient in low-carb bread plays a pivotal role in facilitating ketosis. When choosing keto bread, focus on the glycemic index of the constituents.

Here are some of the examples of ingredients that you can use:

  • Coconut flour
  • Ground almonds
  • Psyllium husk
  • Ground flax

Generally, a glycemic index of around 50 or less is suitable for making keto bread. It is also crucial to realize that these types of bread do not impact taste or flavor.

Ingredients to Avoid

While buying bread, it is also essential to note the ingredients that you need to avoid. Here is a list of some popular high-carb food constituents:

  • Potatoes
  • Oats
  • Rice

All these items contain a high amount of carbohydrates that can hamper your ketosis diet. So, be sure to exclude such ingredients altogether.

Suitable Bread Types for a Keto Diet

Now that you are familiar with the ingredients, it is vital to lay down potential keto bread options. This section contains some popular bread to consider.

Cloud Bread

This type of bread is rich in proteins and ideal for keto dieters. Here are the main constituents of a cloud bread:

  • Eggs
  • Cream cheese
  • Sea salt

As this bread contains a total of 2-gram carbs per serving, it is highly suitable for a keto regime. It is versatile and can be compatible with various options.

Ezekiel Bread

Made from organic grains, this bread contains the following ingredients:

  • Wheat
  • Barley
  • Soybeans
  • Spelt

Compared to conventional bread, it contains marginally fewer carbs per slice. It has approximately 15 grams of carbohydrate that can suit your keto regime when consumed in small quantities.

You can also choose a couple of keto brands to reduce all the preparation hassle. Here are some well-known keto bread options you can try:

DIY keto bread recipes are also an option.

In a Nutshell

The carbohydrate content of conventional bread is too high for a ketosis diet. A slice of bread contains approximately 20 g of carbs. Hence, you will need to limit other foods if you wish to eat bread.

So, a healthy alternative to include in your diet is keto bread. This option contains a low carb percentage, allowing you to fulfill your taste buds. A remarkable fact about this bread is that you can prepare it at home.

However, you will require a baking oven and other ingredients to prepare keto bread effectively.

About the author

The Authentic Keto Team is here to bring you health tips that help you with losing weight fast. We focus on a clean keto diet for beginners because we believe that is the easiest and most simple way to healthy eating. Our keto weight loss tips will not only bring you into ketosis fast but will also help you to improve your mental health, sleep problems, and wellness.

- Our goal is to make keto success easy. -

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