Modern bread contains refined wheat as its primary ingredient. This means that it has a really high amount of carbs. As it is a staple food for mankind for very many years, it has therefore become a key component of a lot of people’s diets, hence coming off it can prove to be quite taxing.
There are those on the keto diet who have chosen to lower their carb intake by completely avoiding conventional wheat bread. This in return helps them to shed off some weight.
On the other hand, there are those who have chosen to replace modern bread with keto bread instead. By consuming this, they can still achieve their goal of losing weight. This is because keto bread is low in caloric content, and for one to lose weight, one has to reduce their calorie intake so as to be in a caloric deficit.
CAN I EAT BREAD ON A LOW-CARB DIET?
This all depends on the amount of bread that you eat. The reason for being on a keto diet is that you get to restrict the number of carbs that you eat. Therefore, when on a keto diet, you need to eat less than 50 grams of carbs per day, and for other low carb diets, between 120 grams to 130 grams of carbs per day.
A standard slice of wheat bread is known to contain about 20 grams of carbs, so yes you can eat bread on keto but not that much.
This is because it of its “high” carb content and which can make you exceed the set 50 grams of carbs per day for a keto dieter. Unless you have some issue with your digestive tracts such as being allergic to gluten or other ingredients or components of bread.
However, since you need to get the rest of the carbs from other foods too to make your diet wholesome, I would recommend that you enjoy a slice of bread occasionally.
WILL A SLICE OF BREAD RUIN KETO?
The short and simple answer is no, a slice of bread will not kick you out of ketosis. The standard slice of wheat bread has around 20 grams of carbs, so it will be below the set carb threshold of 50 grams allowed per day on the keto diet. This will however mean that you can eat just a slice a day so as to get the rest of the carbs from carb sources that are keto supportive.
WHAT KIND OF BREAD IS A KETO BREAD?
This is one of the newest trends in the keto diet. It is a type of bread that theoretically speaking, fits into the keto diet, but only when added with utmost caution. Also, it is low in calorie and carb content and higher in fiber and proteins as compared to regular bread.
One of the most popular keto bread brands is the Franz keto bread which per slice, has just 40 calories, 12 grams of carbs, all of which are fiber, hence zero net carbs, and 4 grams of protein.
Also, some brands of keto bread have very high saturated fat content and which is bad for the heart. The keto thin bread, for example, has 5 grams of saturated fat on a single slice.
Another drawback of keto bread is the fact that they are not that rich in other nutrients such as minerals and the B vitamins which are found in whole grains.
Is Franz Keto Bread Keto-Friendly?
According to Franz Keto Bread’s nutritional label, the bread contains no net carbs. Nevertheless, the ingredient modified wheat starch contains carbs that are hidden and this is dependent on the way it is processed.
The Oat fiber is pure fiber which is one of the major ingredients in Franz Keto Bread and is 100% keto-friendly. Franz Keto Bread tastes just like regular bread. its taste and ingredients show that the bread has something more than just fiber.
This is because processed fiber is different from natural fiber and this might make it have different impacts. Also, some fiber can be like carbs and increase the levels of blood sugar hence affecting ketosis.
You need to count every slice of Franz Keto Bread as 1 gram of net carbs as this will make you be on the safe side.
Related Product Review: FRANZ KETO BREAD REVIEW
DOES TOASTING BREAD REDUCE ITS CARBS CONTENT?
When you toast bread, regular or keto, it does not change its composition in any way. Therefore, this does not reduce the bread’s caloric. However, toasting bread has one health benefit that pertains to blood sugar. It lowers the glycemic index hence it is less likely to increase blood sugars as compared to traditional wheat bread.
WHAT CAN I REPLACE THE CONVENTIONAL WHEAT BREAD WITH?
Those on this restrictive diet who have chosen to avoid the normal bread completely may wonder what they can eat in its place. The good news for them is that there are many creative conventional wheat bread alternatives that are available.
These alternatives are convenient in that they can allow them to continue to enjoy their favorite meal item- bread, and also make it easier and manageable to stick to the keto diet, hence killing two birds with one stone.
The following are some of the alternatives.
Sandwich bread alternatives
The bread alternatives suitable for making sandwiches include:
Ezekiel bread.
If you are thinking along the biblical lines on the naming of this healthful bread brand, you are right. This type of bread got its name from a bible verse that talks of this ancient bread-making process. It has legumes and organic grains such as spelt, wheat, barley, lentils, millet, and soybeans.
Also, these grains are a healthy option as they are not only whole but also unaltered. In addition, some have other ingredients such as sesame and sorghum.
Want to know the secret behind this type of bread working in lowering one’s blood sugar? The answer lies in the grains which are first allowed to sprout before they are milled into flour.
The thought lies in the fact that allowing the grains to sprout, will increase the available nutrients in the bread, and at the same time lower the impact that the carbs found in the bread have on the blood sugar. A slice of Ezekiel bread has 15 grams of carbs, hence a good option for those on keto and other low-carb diet plans. However, if you have celiac disease or are intolerant to gluten, this type of bread is not suitable for you because of the wheat and barley grains included.
Cloud bread.
This is also known as the oopsie bread and is a popular and versatile bread option among those on keto or other low-carb diets. It serves as a perfect sandwich base for regular bread or even a replacement for the English muffin because of its richness in protein. The simplest recipe for the oopsie bread uses just three large eggs, an eighth of a teaspoon of sea salt, and three ounces of cream cheese.
Eggplant disks.
This is a more straightforward alternative. You simply cut the larger end of eggplant into disks each one inch in thickness, season it to one’s preference, and then either bake or grill them. Once cooled, the disks can serve as the base of a burger.
Furthermore, if you want a deli type of sandwich, you have to cut the eggplant along the lengths so as to form slices that are a bit larger.
Portobello mushroom burger buns.
Instead of bread, you can opt for large and baked or grilled Portobello mushrooms. You can add the mushrooms to the grill during barbecue season to make a low-carb burger substitute for the buns. As compared to other bread alternatives, these will give you that substantial mouthfeel.
Wrap and tortilla alternatives.
The following includes wraps and tortillas alternatives.
Lettuce leaves.
Go for the big outermost leaves to make fresh and flexible wraps. These are the best for making mini burritos.
Examples of lettuce species that can be used as low-carb alternatives to taco shells include romaine, iceberg, and red leaf.
However, romaine lettuce is the most preferred as it has a crisp ridge in the middle of the lettuce, which provides that natural line along which one can fold the taco in half.
Steamed collard greens.
Collard green leaves that have been gently steamed provide for a more durable wrap option and at the same time give one some extra nutrients. Use these when you need the wrap to last for some time before eating, or when there is more filling for the wrap.
Additionally, the chances of these breaking are low as compared to lettuce leaves. Also, you can opt to blanch the collard leaves by putting them in saltwater that is boiling for thirty seconds, and then quickly putting them in an ice bath to cool them.
Cabbage leaf.
Whether steamed or blanched and prepared in the same manner as collard greens, these make an ideal wrap for flavorful yet small food items such as spring rolls, dumplings, or wontons.
Nori sheets.
These go well with a myriad of foods such as eggs and humus and have a mildly salty taste.
Other substitutes for bread and bread products include:
Cauliflower pizza crust.
You can have a low-carb pizza crust from cauliflower and eggs.
Zucchini lasagna.
The zucchini pasta is an alternative to regular pasta and can be used to make lasagna due to its low carb content.
Almond flour pastries.
You can make low-carb flour-based products that are additionally free from gluten. These can be muffins or pancakes.
Sweet potato toast.
This goes well with a lot of sweet and delicious toppings such as peanut butter, avocado, eggs, cinnamon, and a banana.
DOES ALDI CARRY KETO BREAD?
Yes. The Aldi has keto bread and has no net carbs. It is prepared from eight ingredients which include water, egg whites, flax seeds, apple cider vinegar, baking powder, almond flour, psyllium husk, and salt. No wheat is involved in this version of the keto bread.
IS LOW-CARB BREAD HEALTHIER THAN REGULAR WHEAT BREAD?
Low-carb bread is a good option compared to regular bread as it has close to half the carb content that is usually present in regular bread. The wheat found in regular bread is in this case substituted with something that is low in carbs, usually coconut flour or almond flour, or processed foods such as whey protein or soy products.
While it is a good way to tone down the carbs, it does not contain the same nutritional content as regular bread. It does not have whole wheat which has fiber and protein, hence you will feel less full.
SUMMARY
Choosing to eliminate bread while on keto should not be seen as a hardship sentence. There are a lot of healthy options that can serve as bread available. These can be quite challenging to eat at first, but after a while, you will come to love them.
Other than the Ezekiel bread, the rest of the modern bread alternatives are very suitable for those with gluten intolerance.
Those opting for the keto bread have to keep in mind that the nutrition facts stated, apply to a single serving and which is usually just a slice.
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