Savory Keto Bread Recipe (2024)

FAQs

How many slices of keto bread can I eat per day? ›

You can, maybe a slice or two here and there, but you ideally don't want to be eating too much of it. This is because a keto diet involves eating minimal carbs; less than 50g a day. However, a slice of bread contains around 20g of carbs, which is quite a chunk of your daily carbohydrate allocation.

The Bottom Line. In conclusion, there are several notable differences between keto bread vs regular bread. But for the most part, keto bread is made with non-grain flours, has a significantly lower carbohydrate content, is more nutrient-dense, and may have a slightly different flavour and texture.

Moreover, almond flour still has less net carbs compared to coconut flour. You can also opt for only crushed pork rinds as the key ingredient to achieve the same crunchy and crispy texture!

If you want to lose weight while following a ketogenic diet, incorporating keto bread into your meals can be a good option. Keto bread is typically made with low-carb and high-fat ingredients, which align with the principles of the keto diet.

There is no need to avoid it completely from your diet. Limit your intake of bread to 25 percent of your plate and enjoy it with vegetables to avoid overconsumption. The secret to losing weight is consuming fewer calories than you utilize during the day.

The Keto Thin Bread from Julian Bakery, for instance, contains 5 grams saturated fat per slice. One more potential drawback: "Keto breads may not be as rich in other nutrients that are found in whole grains, such as B vitamins and minerals," says Sharon Palmer, MSFS, RDN, a dietitian in Ojai, CA.

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.

Low-carb products often require specialist ingredients or different baking and manufacturing processes, which can contribute to higher production costs. Ingredients like our specialist flours, or alternative sweeteners are much more expensive than traditional flour or sugar.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What sweetener to use for keto bread? ›

Allulose. Allulose is a game-changer in keto baking. This rare sugar mimics the taste and texture of traditional sugar, making it an ideal substitute in recipes. With 70% of the sweetness of sucrose and negligible caloric value, allulose can be used to create soft, moist baked goods without affecting blood sugar levels ...

A standard sourdough loaf is made from two simple ingredients, flour and water – or three, if you add salt. So standard sourdough isn't keto, because standard, all-purpose flour is made from grain (usually wheat), meaning it's high-carb . Therefore, anyone following a strict ketogenic diet should avoid it.

Because honey is a sugar and contains a lot of carbohydrates, eating honey can kick you out of ketosis. On keto, you need to limit carbohydrate consumption in general. For that reason, it's not recommended to consume honey if you are on a keto diet.

The most commonly used flour which is the lowest in carbs is coconut flour. Note: Psyllium has the lowest carbs, however, psyllium is generally not used to bake entire cakes or cookies, it's used in smaller quantities to add bulk, fiber, and elasticity.

'Healthy eating guidelines recommend starchy carbohydrates, which include bread, make up about a third of our diet,' Juliette explained. 'As a guideline, one to two medium slices is usually considered to suit most people (those or are very active may prefer more, those who are inactive may want less).

You'll need to stay under 50 grams of carbohydrates per day to enter and stay in ketosis. That's about three slices of bread, two bananas or 1 cup of pasta.

An average person can consume up to 8 slices of white bread per day. Make sure though to balance that consumption with other carbohydrates sources. For example, you may replace 3 slices of bread with 1 large potato or have 1 medium potato and 1 slice of bread.

White bread

It is high on the glycemic index, meaning that it can lead to a rapid increase in blood sugar levels (8, 9). One 2014 study of 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% greater risk of becoming overweight or having obesity ( 10 ).