Bread is the most popular baked food that has ever existed. We all grew up with it, had it in our lunch boxes and used it as the basis for a snack whenever we felt hunger pangs. We love its delicious taste and its soft texture.

But is bread allowable on the keto diet?

In this article, we find out the truth about bread and the ketogenic diet. We’ll also discover some great healthy alternatives and answer your FAQs. Read on to get the facts.

By the Numbers

A single slice of bread (28 grams) contains:

  • Calories – 6
  • Fat – 0.9 g
  • Protein – 4 g
  • Carbohydrates – 11.6 g
  • Fiber – 2 g
  • Sugars – 2 g

Just 2 servings of regular bread contain 30 to 40 grams of carbs, 8 grams of fat and zero protein!

All of those carbs from bread lead to a sudden and dramatic spike in blood sugar levels, which, in turn , causes fluctuations in insulin levels which could lead to insulin resistance, the main source of diabetes.

Go even more in depth on this subject with the world’s leading medical information portal here.

Is Bread Keto Friendly?

Regular bread that’s made with white flour is NOT keto-friendly.

But alternatives exist.

You can either buy or make your own keto friendly bread that uses alternatives to white flour to bring the carb count way down. Read our recipes below.

Note: Be sure to follow your doctor’s medical advice when following the ketogenic lifestyle.

Alternatives to Regular Bread

Flour Substitutes

Almond flour has more fat, fewer carbs and about the same amount of protein as regular bread making it perfect for low carbohydrate eating. It takes some getting used to working with almond flour and it is more expensive than white flour, but it will open the joy of low carb baking to you.

Another great white flour alternative is coconut flour. It’s more absorbent than almond flour. Coconut flour can even be used as a thickener and should be a versatile kitchen stale for every dedicated keto lover.

Although it’s not actually a flour, psyllium husk is another great flour alternative. Psyllium husk is absorbent and delivers an appetizing whole-wheat flavor when you’re making bread, tortillas, and muffins.

Alternative Sweeteners

As you know, normal white sugar is on the keto banned list. When making keto bread, you can use such substitutes as stevia. Stevia has a zero glycemic index rating, which makes it ideal for keto lovers.

Another great sugar substitute is erythritol. It contains some carbs, but the body lacks enzymes needed to break them down. Around 90 percent of this sweetener goes through the digestive system and is excreted from the body.

Swerve is a sweetener made from a combination of erythritol and oligosaccharides (from chicory root). This aids the cooling sensation sometimes tasted when using erythritol alone in baking.

FAQ

What bread is lowest in carbs?

Bread that is made from coconut flour will provide the lowest carb count. Read our recipe below to get you started.

What foods are not allowed on the keto diet?

The keto diet is built around low-carb food that is healthy and high in fat. Stay away from all processed carbs and sugary beverages.

How many carbs are in a slice of bread?

A slice of white bread will contain 12-17 grams, depending on the brand.

What can I substitute for bread?

Almond and coconut flour are perfect alternatives to white flour to allow you to bake breads that fit a low carb diet.

Keto Bread Recipe

Here are two versions of a recipe based round coconut flour that allow you to stay in low-carb state while indulging your love of breads.

  • Serves: 10
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes

Ingredients: 

  • ½ cup coconut flour
  • ½ teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1 teaspoon vinegar
  • 3 eggs, pastured
  • 1/8 teaspoon stevia (organic)
  • 3 tablespoons butter, salted
  • 1/3 cup Greek yogurt or sour cream (For a dairy-free option, you can use coconut oil and coconut milk added  with 1/8 teaspoon salt.)
  • 2 tablespoons water

Method:

  1. Preheat the oven to 350°F (175°C). Use parchment  paper to line a greased loaf pan. Combine the dry ingredients and whisk them together until blended.
  2. Add the rest of the ingredients and combine them well.  Taste for sweetness and adjust accordingly if needed. Allow the batter to stand and mix again.
  3. If you are using a natural sweetener, add 2 tablespoons of coconut sugar to the batter.
  4. Pour the batter into the prepared loaf pan. Bake for 25 to 30 minutes, or until a toothpick inserted in the middle comes out clean.
  5. Remove from oven. Cool the bread on wire rack, and store it in the refrigerator before serving.
  6. Slice and serve.

Nutrition Facts per Serving: 

 Total Carbs: 1.68 g;  Dietary Fiber: .28 g;  Net Carbs:1.4 g;  Total Fat: 7.44 g;  Protein: 3.35 g;  Calories: 90 kcal

Coconut Rosemary Bread

  • Serves: 10
  • Prep Time: 20 minutes
  • Cook Time: 45 minutes

Ingredients: 

  • 4 eggs
  • ¼ cup coconut milk
  • ¼ cup olive oil
  • 1 teaspoon sea salt
  • 1 teaspoon baking soda
  • 1 teaspoon rosemary, freshly ground
  • ¾ cup coconut flour
  • 1/3 cup flaxseed meal

Directions: 

  1. Preheat the oven to 350°F (175°C).
  2. In a large bowl, use a hand mixer to beat the olive oil, eggs, rosemary, and coconut milk. Mix until smooth.
  • Serves: 10
  • Prep Time: 20 minutes
  • Cook Time: 45 minutes

Ingredients: 

  • 4 eggs
  • ¼ cup coconut milk
  • ¼ cup olive oil
  • 1 teaspoon sea salt
  • 1 teaspoon baking soda
  • 1 teaspoon rosemary, freshly ground
  • ¾ cup coconut flour
  • 1/3 cup flaxseed meal

Directions: 

  1. Preheat the oven to 350°F (175°C).
  2. In a large bowl, use a hand mixer to beat the olive oil,  egg, rosemary, and coconut milk. Mix until smooth.

 

Conclusion

Regular, off the shelf bread is food that is not intended for the keto diet. However, you can bake your own perfect keto bread by following the recipes that we have provided in this article. That way you can enjoy the delicious aroma and sweet taste without kicking yourself out of the ketogenic diet!

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