Keto Diet: What You Can And Can’t Eat
The keto diet involves drastically reducing your intake of carbohydrates. As such, its got some similarities to the famous Atkins and Paleo diets.
Where keto differs is in its recommendations regarding fats. On a ketogenic diet, you actively increase your intake of fats.
If youre sticking religiously to a keto diet, youll get:
- A whopping 70% of your calories from fat
- Less than 10% of your calories from carbs
- Less than 20% of your calories from protein
With those percentages in mind, lets take a look at the dos and donts of keto eating.
Low Carb Bread To Buy
1. Thin Slim Foods 0 Net Carb Bread
The first keto bread on our list is this plain bread from Thin Slim Foods. It has 0 net carbs and 7g of protein per slice!
And they have a ton of flavors – honey, everything, cinnamon, and rye.
You can pick up a loaf here.
2. Lewis Bakeshop Healthy Life Keto Bread
This option is also a 0 net carb bread, and it has just 30 calories, making it a great low calorie bread, too!
But the best part, they offer white, cinnamon, and Hawaiian bread. So if you like Sweet Hawaiian Rolls, the Hawaiian flavor is pretty great. You can find it on Healthy Life’s website, Kroger, Albertson’s, or Walmart online.
3. L’oven Fresh Zero Carb Bread
If you have an Aldi near you, you have one of the best options on this list.
The L’oven Fresh low carb bread Aldi offers comes in wheat or multiseed, and it is vegan with 0 net carbs per serving!
4. Natural Ovens Bakery Keto Friendly Bread
A classic white bread option is this one from Natural Ovens Bakery. It has no artificial sweeteners, no sugar, and 0 net carbs! This is also know as the Costco Keto Bread since you can find it in most Costco stores.
However, you can also grab some from amazon here.
5. Kiss My Keto Bread
This keto bread is offered in seeded wheat, golden wheat, dark wheat, and cinnamon raisin.
All of the wheat options have 0 net carbs, and the cinnamon raisin has 2 net carbs.
So if you like wheat bread, you’ll love this low carb bread Walmart offers in stores and online!
You can get a loaf here.
How To Store Almond Flour Bread
Like any other bread, youll want to wrap this almond flour bread for storage, so that it doesnt dry out.
Ive kept it on the counter for 3 or 4 days with no problem. It did get a little hard toward the end. Id expect the same thing if I bought wheat bread at the store.
TIP: Dont wrap this low carb bread in plastic wrap or a plastic bag. It will trap moisture and ruin the texture. If it gets a little damp or gummy with time, you can pop it in the toaster to fix that, but usually thats only an issue if storing in plastic.
To get a few extra days out of it, you can store this low carb gluten-free bread in the fridge for up to 1 week. Just wrap it in parchment paper, not plastic.
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Where To Buy Keto Bread
Most mainstream grocery stores now stock at least one or two kinds of keto friendly bread. Aldi is perhaps the most well known and affordable keto bread available. The Loven Fresh bread Keto friendly bread comes in both wheat and multiseed, and boasts zero net carbs. Its also vegan friendly, so can be used as multipurpose bread.
Liberated Coconut Flourless Bread
Liberated Coconut Flourless Bread is a no-flour, no-dairy, grain-free, gluten-free, and low-carb bread.
Because of the lack of flour and the coconut content, this bread is not as airy and light as the other bread, but it has a thick texture and higher weight when compared to normal bread. The coconut it contains gives it a slightly sweet flavor.
It is shipped frozen and it should be kept refrigerated.
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How To Make Keto Bread
This section will show you how to make keto bread with step-by-step photos and details about the technique. For full instructions, see the recipe card below.
- Combine dry ingredients. Place almond flour, coconut flour, baking powder, Besti , xanthan gum , and sea salt into a food processor. Puree until uniform.
- Whisk egg whites. Use a hand mixer or stand mixer with a whisk attachment to whisk the egg whites to stiff peaks.
- Add whites to food processor. Add half of the whites to the food processor and pulse briefly until just combined.
- Fold. Use a large spatula to fold the mixture from the food processor into the remaining egg whites very gently, without breaking down the mixture, until no streaks remain. Transfer to a parchment lined loaf pan .
- Bake. Youll bake until the top is golden, then tent the top with foil and bake again until the top is firm and doesnt make a squishy sound when pressed.
- Cool. Let the bread cool completely before slicing.
What Bread Can You Eat On Keto
The short answer for the question can you eat bread on keto? is Yes., but it varies as to what type of bread.
Most modern bread usually contains refined wheat, which is relatively high in carbohydrates, so it is best to stay away from them if youre trying to stick to your 5-10% carb ratio.
There are several great low-carb bread recipes and products that can serve as an alternative if you miss the occasional bread with your meals.
Ezekiel Bread is a type of sprouted bread made from a variety of whole grains and legumes that have started germinating. Although proponents of Ezekiel Bread swerve by its healthier claims, this bread isnt suitable for a low carb or keto diet because it is still very high in net carbohydrates.
When searching online for low carb bread, recipes for Cloud bread will often appear. If you are up for a DIY method of making low carb bread this make be worth considering. Its made by whipping egg whites and cream of tartar to achieve the soft, fluffy texture of meringue.
Thin Slim Foods Zero Net Carb Keto Bread
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Where To Buy Keto Bread Online
If youre willing to order online there are a number options out there for a keto diet. Weve tried just about every type of keto bread on the market and without a doubt our favorite is The Great Low Carb Bread Company. Some of our favorites from them are their bagels and their dinner rolls. We order from them every few months and store them in our chest freezer. Here is our full review.
The Best 90 Second Keto Bread
Most keto bread recipes are either super involved or time-consuming, or they make an entire loaf of bread. And I don’t know about you, but sometimes keeping an entire loaf of keto bread around the house is, well, just too much bread.
So, I have just what you need, and it’s in the form of this 90 second keto white bread.
And, how easy does this sound? All you have to do is mix together 3 ingredients, microwave the bread batter, and it’s done. Seriously, even if you’re new to keto baking, this bread will turn out perfect.
And this bread is legit – light, soft, perfectly chewy, and not eggy tasting at all! So it’s the perfect recipe to whip up when you want to make a sandwich, grilled cheese, or some toast!
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Making Low Carb Bread With Almond Flour
One of the most common recipe requests I get is for the best keto bread recipe or just how to make keto bread in general. There are so many low carb bread recipes and paleo bread recipes out there – almond flour bread, coconut flour bread, flaxseed bread, psyllium husk bread, keto white bread, keto wheat bread etc etc. But whether or not they actually taste good is a different question entirely.
Loven Fresh Zero Net Carb Bread
ALDIs keto bread as its popularly called, and better known as LOven Fresh Zero Net Carb Bread, has 0 g net carbs. It was one of the first sliced keto bread on the market, but everyone is still raving about it. In fact, the loafs so popular that its frequently sold out, and people are selling it on eBay for three times its normal price!
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Base Culture Low Carb Sandwich Bread
The main ingredients in this Base Culture bread are almond butter and cashew butter, which makes the bread super moist but can cause a hassle when trying to toast.
This sandwich bread contains only 6g of net carbs total and is very dense compared to the other brands weve listed.
Where to Buy: Base Culture can be bought at Walmart and online from Amazon and Base Culture themselves.
More Coconut Flour Recipes
How could you even say no to attempting those recipes one takes less than five minutes to make and the other is the best dessert ever, brownies!
If you are using coconut flour for the first time, however, I recommend making our rosemary and garlic coconut flour bread to get a full understanding of how amazing a flour it truly is!
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Watch The Video On How To Make A Non
TIPS AND TRICKS TO MAKING LOW CARB BREAD:
- If you have a picky eater, or someone with sensory issues, consider grinding the chia seeds.
- In the photo, I’ve used white chia seeds. In the video, I used black chia seeds so you can see how the two turn out differently.
- Do not even THINK of omitting the chia seeds, nor of subbing coconut flour for almond flour. The chia seeds hold the bread dough together. Almond flour and coconut flour are NOT interchangeable.
- Let the bread cool thoroughly. Most almond flour products don’t hold together that well when steaming hot.
- I’ve been told this makes great french toast. But not as good as white bread. So don’t try it fresh out of the oven. Wait until the next day to try.
- If you want to try store-bought keto bread, my favorite issola bread.
- We all know that Macadamia nuts are low in carbs, but don’t think about adding them to this bread. It wouldn’t end well.
- Need Keto Buns? Cut into slices, toast, and voila! Keto buns.
- I tested this recipe with baking soda, but you can try extra baking powder. Three times the normal amount of baking powder is needed for replacement. Take note that it may cause the recipe to taste slightly bitter.
- Some breads use Xanthan Gum but we wanted to keep ours with as few ingreeients as possible.
- Sprinkle Sesame Seeds or Everything But the Bagel Seasoning on top for a little extra flair!
Tools To Make Keto Bread With Almond Flour
Tap the links below to see the items used to make this recipe.
- Loaf pan This one is the perfect size and doesnt stick in case the parchment paper coverage misses some areas. The non-stick surface is PTFE-free and PFOA-free.
- Parchment paper sheets These are pre-cut for baking sheets, but the size is also perfect for loaf pans to hang over the sides when making low carb bread.
- Bread maker This is NOT required for this low carb bread recipe! But, some people want one and my readers have told me that the recipe does work in it, on the quick bread setting.
- Psyllium husk powder This is the one I use and it doesnt turn purple for me. Some brands of psyllium husk powder can do that, though its harmless either way.
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Keto Bread Vs Regular Bread
When you are on a ketone diet, you have a very firm carbohydrate perimeter and, depending on what you eat during the day. People who eat ketone bread should remember that the nutritional value is listed per serving, usually a slice. Some ketone breads are high in saturated fat. Some brands are rich in saturated fat, which has been linked to heart disease. So before choosing the right bread, read the instructions carefully.
The three main differences between keto bread and regular bread are,
Keto bread is typically lower in carbohydrates.
Regular bread contains refined wheat, which is relatively high in carbs.
Keto bread is higher in protein.
Regular bread is lower in protein and higher in carbs.
Keto bread has more fibers.
Regular bread has minimal fibers.
for bars, bread, cookies, and more. The marketplace is flooded with them and they will rarely stopIf you are considering ketone snacks nowadays, you will be amazed by the overflow of ads
How Does The Keto Diet Work
Usually, your body would use the glucose from carbs to give you energy. During ketosis, your body starts to break down fat and protein for energy instead. This helps you to shed those pounds.
But, the keto diet may actually do way more than that.
The diet has been used to treat epilepsy in children since way back in the 1920s. And there are studies to suggest it can help in the management of other medical conditions, including heart disease, Alzheimers, polycystic ovary syndrome and even acne.
Pretty impressive, right?
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Second Microwavable Low Carb Keto Bread
The best soft and fluffy low-carb Keto bread made with almond flour in the microwave in just 90 seconds. Its great for sandwiches, grilled cheese, with butter and much more!
This bread is perfect for the mornings when you need a slice of bread to serve with your egg and bacon, for a breakfast or lunch sandwich, or for making grilled cheese. Its perfectly soft and holds up great, especially when toasted.
For the bowl, I like to use a large ramekin or any small microwave-safe bowl. If youre making grilled cheese, a small square sandwich size container works great.
Making Low Carb Banana Bread
If you are ready to get started and make keto banana bread youve come to the right place. Get out your loaf pan and lets get started with this easy keto banana bread!
Begin by preheating your oven to 350F. Line a 9-inch loaf pan with parchment paper and set aside. Then in a small bowl, combine the flours, baking powder, cinnamon, and salt. Mix all the ingredients together well to prevent clumps. In a different bowl thats larger, combine the softened butter , cream cheese, erythritol, and stevia.
Once the butter, cream cheese, and sweeteners are creamed together add the eggs in one at a time. When all the eggs have been added you can put the almond milk and banana flavor in with it. Mix well again .
The egg mixture may look a bit curdled, but thats okay. The batter will come together when everything is added.
Sprinkle the dry mixture into the wet and stir everything throughly to prevent clumps of flour.
Now its time to fold in the nuts of choice. You can also add chocolate if desired.
Transfer the batter into your parchment paper lined loaf pan and then add any desired toppings. Cover the recipe with aluminum foil and bake the banana bread for 45-50 minutes. Remove the foil from the top of the recipe around the 40 minute mark. This will allow the top to brown. Remove from the oven once the center is mostly set, and a toothpick comes out almost fully clean.
Allow the keto banana bread to cool in the pan completely before slicing.
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How Many Carbs Are In Keto Bread
A good keto bread should contain fewer than 3g of carbs per slice. This recipe is as close to no carb bread as you can get. It comes out to 1g of net carbs per slice, making it a great option. Depending on the type of flour you are using and the recipe you follow, your keto bread may come out with a different carb count, but it will still be a healthier alternative to wheat bread.
Does The Keto Diet Allow Wheat Bread
Bread made from whole wheat is considered healthy. However, wheat bread and baked goods tend to contain a lot of carbs. Its best to limit or avoid bread and other grain-based foods if youre on a low-carb diet.
Two slices of whole wheat bread contain 161 calories. In addition, two slices have 27.3 grams of carbohydrates, 8 grams of protein, and 2.2 grams of fat.
Bread made from whole wheat contains a variety of essential nutrients such as manganese, selenium, and B vitamins.
If you followed a standard Western diet, whole wheat bread would be very healthy. According to the Mayo Clinic, you consume about 45 to 65 percent of your daily calories from carbohydrates in Western diets.
In short, it is too high in carbohydrates for many low-carb diets to be appropriate for whole wheat bread. Two slices of whole wheat bread contain 23.5 net carbs.
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