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When you’re following a strict low-carb or keto diet, the burning question seems to always revolve around bread – can I have bread on a keto diet? The short answer is yes, of course! But naturally there will be specific types of bread to accommodate your preferences whilst being on the diet, so that you too can enjoy the wonderful, plush, cottony loaf without any levitating fears.
Table of Contents
- 1 What Is Keto?
- 2 Can You Eat Bread on Keto?
- 3 What Is Gluten?
- 4 What About Gluten-Free Bread?
- 5 What To Look For in Keto Bread?
- 6 Foods You Can Eat on a Keto Diet
- 7 Bread and Keto?
- 8 FAQ’s
What Is Keto?
The keto diet is a high-fat, moderate-protein, and very low-carb diet; the reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fats into molecules called ketone bodies to use for energy, in the absence of circulating blood sugar from food.
There is a lot of intrigue surrounding the diet in its effectiveness in helping with cancer, diabetes, PCOS, obesity, high cholesterol and cardiovascular disease. When you decide to take on this exciting journey of a low-carb or keto diet, it can be confusing to know which foods to eat.
Can You Eat Bread on Keto?
We all love bread because of its versatility, you can spread some butter on it and enjoy the creamy butteriness, or place it in a toaster for a crunchy treat, make a sandwich with it, and much more! Cancelling bread entirely from your diet can be quite tricky, as this would mean that you’ll have to avoid your favourite lunches or snacks for as long as you’ll be on keto.
No white bread, wheat bread, sandwich bread, loaves, boules or baguettes are keto friendly at your local store. Since a 2000 calorie daily keto diet only allows around 25 to 40 grams of carbs, you won’t have room for much more after just one slice of bread. For this reason, many have decided to rid their diet of bread completely, as opposed to having an occasional nibble, cause’ lets face it – that’s never enough!
What Is Gluten?
Gluten is a combination of the natural proteins found in wheat, and to a much lesser extent in rye and barley. Gluten molecules are activated when flour is moistened then either kneaded or mixed. When this happens the glutens literally stretch out as the protein form longer and longer chains. They’ll feel elastic which is why you can stretch out a piece of dough without it breaking or tearing.
What About Gluten-Free Bread?
Keto and gluten-free are are completely different from one another, and if you happen to forcefully remove gluten from your diet then you’re eliminating the active protein that is found in grains. The keto diet is all about putting your body in a state of ketosis, which is achieved by keeping your diet high in fat, but low in carbs. Unfortunately, the majority of gluten-free bread still has a high carb count; depending on the brand you’ll find at least 11 to 21 grams of carbs per slice.
Fear not though, all is not lost for the bread lovers on a keto diet. There are a fair few types of bread that are made without grains, and instead use almond flour, eggs and cheese to create a dough which can then be baked and enjoyed. Take a look at the list of keto diet friendly bread for you to enjoy:
- Julian Bakery Keto Thin Bread
- Carbonaut Low-Carb Seeded
- Outer Aisle Cauliflower Sandwich Thins
- Kiss My Keto Low-Carb Bread
- Sola Sweet and Buttery Bread
- Sour Dough Bread Loaf
- Keto Thin Traditional Wraps
Julian Bakery Keto Thin Bread
Julian Bakery is one of the most allergen, and diet friendly bread makers, not only is the bread low in carbs, it has 0 grams of net carbs per slice. Made with only a handful of high-quality ingredients like almond flour, organic eggs, organic grass-fed butter and organic cream cheese, to be able to slot this easily into a keto diet.
This gluten-free and grain-free keto thin bread, also has balanced keto macros – 12 grams of fat and 8 grams of protein – so it helps keep to keep you full and satisfied without the fear of having slipped out of the keto diet. Each loaf is baked fresh to order and contains no preservatives, and is the closest thing you can get to homemade keto bread without actually pulling out the ingredients to make it yourself. Made with:
- Blanched almond flour
- Organic cage free whole eggs
- Organic butter
- Cream cheese
- Vanilla extract
- Baking soda
Carbonaut Low-Carb Seeded
If you’re a little more lenient about the ingredients, then the Carbonaut Seeded Bread is another excellent keto-friendly option. While it does contain wheat protein and wheat flour, the remaining ingredients which include resistant potato starch, flax meal, bamboo fiber, and psyllium husk, all assist in supporting gut health while keeping your blood sugar steady.
Each slice has 8 grams of carbs, with 6 grams of fiber, so you can create hearty, delicious sandwiches. Carbonaut also makes a white bread that’s light and fluffy, the perfect missing piece for your keto diet. Although this bread can be considered keto friendly, it should be avoided at the same time because it contains unhealthy ingredients like modified starch and tapioca fibre.
- Wheat protein
- Resistant potato starch
- Flax meal
- Bamboo fibre
- high oleic sunflower oil
- Sesame seeds
- Psyllium husk
- Cultured wheat starch
- Sunflower seeds
- Pea fibre
- Citric acid
- Whole wheat flour
- Ascorbic acid
Outer Aisle Cauliflower Sandwich Thins
If you’ve already started your keto diet, then you already know that cauliflower can make some amazing transformations, and the Outer Aisle Cauliflower Sandwich Thins, is the perfect example of this excellence. Made with a base of cauliflower, eggs, Parmesan cheese and nutritional yeast, these versatile sandwich thins are an easy swap for a slice of bread, or bagel. And since they’re made with cauliflower, you can slip in an entire serving of vegetables for only 5 grams of carbs per piece.
As if that wasn’t amazing enough, they happen to come in four different flavours – original, everything, Italian and jalapeno, so you can enjoy a variety while staying within your carb goals. These sandwich thins are low carb, gluten-free and contain whole cage-free eggs, Parmesan cheese (cultured milk, enzymes, salt), and pure nutritional yeast.
Kiss My Keto Low-Carb Bread
Kiss My Keto makes keto bread with minimal ingredients like eggs, oat fibre, gold flaxseed meal, butter and a small amount of vital wheat gluten which is like a super-powered flour that is all gluten and very little starch. As vital wheat gluten is low in carbs and high in protein it is considered to be keto-friendly, and is unlikely to cause a large spike in blood sugar. There are four options to choose from golden wheat, dark wheat, seeded wheat, and cinnamon raisin – or you can opt for a variety pack that lets you try one of each.
Sola Sweet and Buttery Bread
Sweet and buttery, are the two words you’d be itching to hear when it comes to choosing a keto-friendly bread. Whilst this has the highest carbohydrate rate on the list, thanks to an ingredient that contains wheat and soy the bread emerges light and fluffy. It’s a wonderful compromise when you are desperate for a delicious slice of toasted bread but don’t want to give in to the irresistible urges and grab a regular whole grain slice of bread.
Sour Dough Bread Loaf
Sour dough can easily be slotted into your keto diet, with each slice of bread containing 8 grams of carbs, 7 grams of fibre, 3 grams of fat, and 7 grams of protein, a perfect balance for a low-carb/keto diet – it’s scrumptious too! It has just the right amount of sourdough flavour, and a fluffy yet slightly dense texture that holds up well to heartier sandwiches and toasting. It also browns beautifully in a skillet, with just a smidge of butter smeared on top.
Keto Thin Traditional Wraps
If you prefer wraps over traditional sandwiches, these Keto thin Traditional Wraps are made with a similar line up of high-quality ingredients. These include organic coconut flour, organic psyllium husk fibre, organic chia flour, and organic sesame seeds. Each wrap contains 6 grams of carbs and they’re loaded with fibre, healthy fats and protein – 5 grams, 4 grams and 3 grams – so you can fill these delicious wraps with your desired fillings and stay within your keto diet. Unlike other keto wraps, these are sturdy and durable, so you wont have to worry about floppy wraps here!
What To Look For in Keto Bread?
One of the most important things to consider is the carbohydrate count, as the keto diet relies heavily on the restrictive intake of carbohydrates on a daily basis. Keto bread is also good for those on low-carb diets. True keto bread will have a balance of protein and fat, whilst carb is also great you’d want to lean towards the keto bread that has fat and protein too, since these are the nutrients that will minimise your appetite. .
Ideally you’d want to opt for the bread that’s made with keto-friendly ingredients, like coconut flour, almond flour, eggs and butter instead of wheat. Although eliminating wheat completely is not necessary, as long as you’re not sensitive to gluten. Choose a bread that doesn’t contain a lot of preservatives or artificial fillers, the fewer ingredients the better.
Foods You Can Eat on a Keto Diet
As challenging as it may seem, there are plenty of foods out there that are both undeniably delicious and keto friendly. So if you ever find yourself stuck in a particular aisle at the supermarket, debating on whether you should buy that canned tuna or not, then let’s simplify this task for you:
- Fish & Seafood
- Low-carb Veggies
- Nuts, Seeds and Healthy Oils
- Plain Greek Yoghurt and Cottage Cheese
- Unsweetened Coffee and Tea
- Dar Chocolate and Cocoa Powder
Fish & Seafood
Fish is rich in B vitamins, potassium, and selenium; its also protein-rich carb-free. Salmon, sardines, mackerel, albacore tuna, and other fatty fish which provide high levels of omega-3 fats, which have been found to lower blood sugar levels and increase insulin sensitivity. Frequent fish intake has been linked to a decreased risk of chronic disease as well as improved mental health. Whilst on a low-carb or keto diet, you should aim to consume at least two 3-ounce servings of fatty fish weekly.
Nonstarchy vegetables are low in calories and carbs, but high in many nutrients including, vitamin C and other minerals. They also contain antioxidants which protect your cells against free radicals, that could play a part in heart disease, cancer and other diseases. Aim for vegetables like broccoli, cauliflower, green beans, bell peppers, courgette, and spinach.
Cheese has zero carbohydrates and is high in fat making it a great candidate for a keto diet. It comes rich with protein, and calcium, however a 1-ounce slice of cheese does deliver about 30% of the daily value for saturated fat. Eating 1 3/4 ounces of cheese a day can lower your risk of developing type 2 diabetes by 8% which is terrific and even more reason to incorporate this fantastic piece of dairy into your keto diet. Its enriched in calcium’s blood pressure-lowering effects and its incredible ability to avoid fat absorption in the gut.
Heart-healthy fats like avocados, are high in monounsaturated fats and potassium. If you were to eat half of an avocado, you would obtain 9 grams of carbs, and 7 grams of fiber. Swapping animal fats for plant fats like avocado can help improve cholesterol and triglyceride levels.
Meat is a source of lean protein and is considered a staple on the keto diet. Fresh meat and poultry contain no carbohydrates and are rich in vitamin B and several minerals, including potassium, selenium and zinc. While processed meats like bacon and sausage can be added to a keto diet, they aren’t the best options for your body, as they may raise your risk in certain types of cancer if they’re eaten in large amounts.
Eggs are high in protein, vitamin B, minerals and antioxidants. Two eggs contain zero carbs and 12 grams of protein. Eggs can trigger hormones that increase feelings of fullness and keep blood sugar levels stable; they contain antioxidants like lutein and zeaxanthin which help protect eye health.
Nuts, Seeds and Healthy Oils
Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. Olive oil and coconut oil are the two oils recommended on the keto diet, they can increase metabolic rate and promote the loss of weight and belly fat too.
Plain Greek Yoghurt and Cottage Cheese
Yoghurt and cottage cheese are high in protein and calcium-rich. Five ounces of plain Greek yoghurt provides just 5g of carbohydrates and 12 grams of protein. The same amount of cottage cheese also happens to have 5 grams of carbs with 18 grams of protein. Both calcium and protein can reduce the appetite and promote fullness. Higher-fat yoghurts and cottage cheese help keep you full for longer, and would be part of the keto diet.
Berries are rich in antioxidants that reduce inflammation and protect against heart disease, they are low in carbs and high in fiber, adding blackberries, blueberries, raspberries and strawberries to your keto diet is both a delicious choice and one very healthy decision.
Unsweetened Coffee and Tea
Plain coffee and tea contain zero grams of carbohydrates, fat or protein, so they’re the perfect addition to a keto diet. Coffee happens to lower the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee; drinking tea may reduce the risk of heart attack and stroke, helps with weight loss and boosts your immune system.
Dark Chocolate and Cocoa Powder
Cocoa – sometimes referred to as “super fruit” – is rich in antioxidants. Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure, keeping the arteries healthy.
Bread and Keto?
The short answer to our question, on whether you can eat bread on a keto diet is yes certainly! As long as the ingredients of the bread abides by the correct amount of carbohydrates which will effectively determine whether it is suitable for your keto diet or not. This is why you should choose bread that is specifically made for people who are on a low-carb or keto diet, so that you remain full and satisfied with your hearty sandwich, enjoying the softness of bread in a healthier way.
What Kind of Bread can you Eat on a Keto Diet?
You will have to purchase gluten-free bread, with higher fibre content and low carbs or bread that contains vital wheat gluten.
Can I Eat a Slice of Bread on Keto?
Ordinarily eating a slice of bread on keto is not recommended due to the high amounts of carbohydrates found in a single slice.