Is Keto Bread a Healthier Choice? What You Should Know
As the ketogenic diet has grown in popularity, so too has the market for “keto friendly” packaged foods. Gone are the days when the only way to make “keto bread” was by ordering specialty ingredients from the internet and making a recipe from scratch. With keto bread now appearing on more mainstream grocery store shelves, people are beginning to wonder if keto bread is actually healthy. Let’s find out!
What Is Keto Bread?
Keto bread refers to low-carb breads that are allowed on a ketogenic diet. The ketogenic diet is very low in carbohydrates, typically limiting them to 50 grams or less per day. The diet is also moderate in protein and tends to be very high in fats. The goal of the ketogenic diet is for the body to switch from burning carbs (or glucose) for energy and instead use fat as fuel in a process called ketosis.
Keto bread does not contain wheat flour or any other carb-based flours like oat, rice, or corn. Instead, it’s made with low carbohydrate flours such as almond or coconut and often has added fibers to hold it together. Some keto breads use protein powder to provide more bulk without adding carbs.
Keto bread can be made from scratch using a variety of recipes. It can also be purchased in stores or online as sliced loaves, baguettes, and even bagels.
So what’s actually in keto bread?
Ingredients Typically Found in Keto Bread
Most keto bread recipes use either almond or coconut flour in place of wheat flour. These recipes often incorporate different types of fibers such as psyllium husk powder or ground flaxseed. They also may use eggs, oil, and baking powder or baking soda.
Sweet-tasting keto breads use sugar alcohols like erythritol or artificial sweeteners like stevia or sucralose, as adding table sugar to a keto bread would increase the carb content.
How Does Keto Bread Differ from Regular Bread?
Compared to regular bread, keto bread is lower in carbohydrates. Keto bread has less than 5 grams of carbohydrates per slice, whereas regular bread has 15 grams of carbs per slice.
Since the flours used to make keto bread are either nut or coconut based, keto bread is higher in fat than regular bread.
Keto bread has more fiber than regular white bread but may have a similar fiber content as whole grain bread. The exact fiber content depends on the bread’s ingredients.
Is Keto Bread a Healthier Choice? What You Should Know
As the ketogenic diet has grown in popularity, so too has the market for “keto friendly” packaged foods. Gone are the days when the only way to make “keto bread” was by ordering specialty ingredients from the internet and making a recipe from scratch. With keto bread now appearing on more mainstream grocery store shelves, people are beginning to wonder if keto bread is actually healthy. Let’s find out!
What Is Keto Bread?
Keto bread refers to low-carb breads that are allowed on a ketogenic diet. The ketogenic diet is very low in carbohydrates, typically limiting them to 50 grams or less per day. The diet is also moderate in protein and tends to be very high in fats. The goal of the ketogenic diet is for the body to switch from burning carbs (or glucose) for energy and instead use fat as fuel in a process called ketosis.
Keto bread does not contain wheat flour or any other carb-based flours like oat, rice, or corn. Instead, it’s made with low carbohydrate flours such as almond or coconut and often has added fibers to hold it together. Some keto breads use protein powder to provide more bulk without adding carbs.
Keto bread can be made from scratch using a variety of recipes. It can also be purchased in stores or online as sliced loaves, baguettes, and even bagels.
So what’s actually in keto bread?
Ingredients Typically Found in Keto Bread
Most keto bread recipes use either almond or coconut flour in place of wheat flour. These recipes often incorporate different types of fibers such as psyllium husk powder or ground flaxseed. They also may use eggs, oil, and baking powder or baking soda.
Sweet-tasting keto breads use sugar alcohols like erythritol or artificial sweeteners like stevia or sucralose, as adding table sugar to a keto bread would increase the carb content.
How Does Keto Bread Differ from Regular Bread?
Compared to regular bread, keto bread is lower in carbohydrates. Keto bread has less than 5 grams of carbohydrates per slice, whereas regular bread has 15 grams of carbs per slice.
Since the flours used to make keto bread are either nut or coconut based, keto bread is higher in fat than regular bread.
Keto bread has more fiber than regular white bread but may have a similar fiber content as whole grain bread. The exact fiber content depends on the bread’s ingredients.
Is Keto Bread a Healthier Choice? What You Should Know
As the ketogenic diet has grown in popularity, so too has the market for “keto friendly” packaged foods. Gone are the days when the only way to make “keto bread” was by ordering specialty ingredients from the internet and making a recipe from scratch. With keto bread now appearing on more mainstream grocery store shelves, people are beginning to wonder if keto bread is actually healthy. Let’s find out!
What Is Keto Bread?
Keto bread refers to low-carb breads that are allowed on a ketogenic diet. The ketogenic diet is very low in carbohydrates, typically limiting them to 50 grams or less per day. The diet is also moderate in protein and tends to be very high in fats. The goal of the ketogenic diet is for the body to switch from burning carbs (or glucose) for energy and instead use fat as fuel in a process called ketosis.
Keto bread does not contain wheat flour or any other carb-based flours like oat, rice, or corn. Instead, it’s made with low carbohydrate flours such as almond or coconut and often has added fibers to hold it together. Some keto breads use protein powder to provide more bulk without adding carbs.
Keto bread can be made from scratch using a variety of recipes. It can also be purchased in stores or online as sliced loaves, baguettes, and even bagels.
So what’s actually in keto bread?
Ingredients Typically Found in Keto Bread
Most keto bread recipes use either almond or coconut flour in place of wheat flour. These recipes often incorporate different types of fibers such as psyllium husk powder or ground flaxseed. They also may use eggs, oil, and baking powder or baking soda.
Sweet-tasting keto breads use sugar alcohols like erythritol or artificial sweeteners like stevia or sucralose, as adding table sugar to a keto bread would increase the carb content.
How Does Keto Bread Differ from Regular Bread?
Compared to regular bread, keto bread is lower in carbohydrates. Keto bread has less than 5 grams of carbohydrates per slice, whereas regular bread has 15 grams of carbs per slice.
Since the flours used to make keto bread are either nut or coconut based, keto bread is higher in fat than regular bread.
Keto bread has more fiber than regular white bread but may have a similar fiber content as whole grain bread. The exact fiber content depends on the bread’s ingredients.
Is Keto Bread a Healthier Choice? What You Should Know
As the ketogenic diet has grown in popularity, so too has the market for “keto friendly” packaged foods. Gone are the days when the only way to make “keto bread” was by ordering specialty ingredients from the internet and making a recipe from scratch. With keto bread now appearing on more mainstream grocery store shelves, people are beginning to wonder if keto bread is actually healthy. Let’s find out!
What Is Keto Bread?
Keto bread refers to low-carb breads that are allowed on a ketogenic diet. The ketogenic diet is very low in carbohydrates, typically limiting them to 50 grams or less per day. The diet is also moderate in protein and tends to be very high in fats. The goal of the ketogenic diet is for the body to switch from burning carbs (or glucose) for energy and instead use fat as fuel in a process called ketosis.
Keto bread does not contain wheat flour or any other carb-based flours like oat, rice, or corn. Instead, it’s made with low carbohydrate flours such as almond or coconut and often has added fibers to hold it together. Some keto breads use protein powder to provide more bulk without adding carbs.
Keto bread can be made from scratch using a variety of recipes. It can also be purchased in stores or online as sliced loaves, baguettes, and even bagels.
So what’s actually in keto bread?
Ingredients Typically Found in Keto Bread
Most keto bread recipes use either almond or coconut flour in place of wheat flour. These recipes often incorporate different types of fibers such as psyllium husk powder or ground flaxseed. They also may use eggs, oil, and baking powder or baking soda.
Sweet-tasting keto breads use sugar alcohols like erythritol or artificial sweeteners like stevia or sucralose, as adding table sugar to a keto bread would increase the carb content.
How Does Keto Bread Differ from Regular Bread?
Compared to regular bread, keto bread is lower in carbohydrates. Keto bread has less than 5 grams of carbohydrates per slice, whereas regular bread has 15 grams of carbs per slice.
Since the flours used to make keto bread are either nut or coconut based, keto bread is higher in fat than regular bread.
Keto bread has more fiber than regular white bread but may have a similar fiber content as whole grain bread. The exact fiber content depends on the bread’s ingredients.
Is Keto Bread a Healthier Choice? What You Should Know
As the ketogenic diet has grown in popularity, so too has the market for “keto friendly” packaged foods. Gone are the days when the only way to make “keto bread” was by ordering specialty ingredients from the internet and making a recipe from scratch. With keto bread now appearing on more mainstream grocery store shelves, people are beginning to wonder if keto bread is actually healthy. Let’s find out!
What Is Keto Bread?
Keto bread refers to low-carb breads that are allowed on a ketogenic diet. The ketogenic diet is very low in carbohydrates, typically limiting them to 50 grams or less per day. The diet is also moderate in protein and tends to be very high in fats. The goal of the ketogenic diet is for the body to switch from burning carbs (or glucose) for energy and instead use fat as fuel in a process called ketosis.
Keto bread does not contain wheat flour or any other carb-based flours like oat, rice, or corn. Instead, it’s made with low carbohydrate flours such as almond or coconut and often has added fibers to hold it together. Some keto breads use protein powder to provide more bulk without adding carbs.
Keto bread can be made from scratch using a variety of recipes. It can also be purchased in stores or online as sliced loaves, baguettes, and even bagels.
So what’s actually in keto bread?
Ingredients Typically Found in Keto Bread
Most keto bread recipes use either almond or coconut flour in place of wheat flour. These recipes often incorporate different types of fibers such as psyllium husk powder or ground flaxseed. They also may use eggs, oil, and baking powder or baking soda.
Sweet-tasting keto breads use sugar alcohols like erythritol or artificial sweeteners like stevia or sucralose, as adding table sugar to a keto bread would increase the carb content.
How Does Keto Bread Differ from Regular Bread?
Compared to regular bread, keto bread is lower in carbohydrates. Keto bread has less than 5 grams of carbohydrates per slice, whereas regular bread has 15 grams of carbs per slice.
Since the flours used to make keto bread are either nut or coconut based, keto bread is higher in fat than regular bread.
Keto bread has more fiber than regular white bread but may have a similar fiber content as whole grain bread. The exact fiber content depends on the bread’s ingredients.
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Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Is Keto Bread Actually Healthy?
Potential Health Benefits of Keto Bread
The main potential benefit of keto bread is that it’s lower in carbohydrates than regular bread. For someone consuming lots of carbohydrates, switching to keto bread could provide a better balance. A registered dietitian can help you determine the unique amounts of carbs, fat, and protein that are best for you to be eating each day.
As discussed above, keto bread can be higher in fiber than regular white bread. Fiber helps promote healthy bowel movements and lower cholesterol levels. It may also support weight management goals.
Cons of Eating Keto Bread
Despite its potential benefits, there are some cons of eating keto bread.
Digestive Issues
Fiber supports overall gut health, but too much can have negative effects. Fiber draws water into the intestines. Too much fiber can cause gas, bloating, and loose stools. Some people who have certain digestive conditions like irritable bowel syndrome (IBS) may be sensitive to fiber, regardless of the quantity. Added fibers like “inulin” or “chicory root” can be particularly triggering, so be sure to read the label if you’re buying commercial keto bread.
Keto bread is also high in fat, which may be an issue for people who are sensitive to fatty foods.
Nutritional Gaps Compared to Regular Bread
Regular white breads are often enriched to add back the nutrients lost when the wheat flour was refined. Folic acid is one of the vitamins added to enriched grain products. Enriched grains may be a significant source of folic acid for certain populations.
Keto bread, on the other hand, does not contain these nutrients unless it’s purposely enriched. In this case, the product will have added nutrients listed in the ingredients such as iron, folic acid, thiamine (vitamin B1), and riboflavin (vitamin B2). That being said, a healthy balanced diet can help meet nutritional needs even without enriched products.
Is It Okay to Eat Keto Bread Every Day?
What Nutritionists Say About Daily Consumption
Before we talk about keto bread, let’s first discuss the general consensus among nutrition professionals about the ketogenic diet.
Overall, the Dietary Guidelines for Americans (DGA) do not endorse the ketogenic diet. The DGAs recommend to keep total fat to 20-35% of daily calories. That’s about 45-75 grams of fat per day. Compared to the roughly 165 grams of fat on a 2,000-calorie ketogenic diet. The guidelines also recommend a minimum of 130 grams of carbohydrates per day— much higher than the 50 grams of carbs or less on the ketogenic diet.
Still, many people may opt for keto bread without following the ketogenic diet. Because it is low in carbohydrates, keto bread can be a suitable option for people on a low-carb diet.
Side Effects of Overconsumption
Digestive issues are the primary concern with eating significant quantities of keto bread. Many keto breads are high in fiber, which can contribute to digestive distress.
Does Keto Bread Really Have Zero Carbs?
Understanding Net Carbs vs Total Carbs
Some keto breads list net carbs on the nutrition label. Net carbs reflect the amount of carbohydrates remaining once fiber and sugar alcohols are subtracted from total carbohydrates. However, net carbs are misleading. They assume that the body does not absorb all fiber and sugar alcohols, leading you to believe there are fewer carbohydrates in a given food. However, this is incorrect: the body may partially absorb some fibers and sugar alcohols.
The Food and Drug Administration has no legal definition for net carbs. Likewise, the American Diabetes Association does not recognize net carbs. Both organizations recommend looking at the total carbohydrates instead of the net carbs listed on the nutrition facts label.
Final Verdict: Should You Include Keto Bread in Your Diet?
Keto bread could fit into an overall balanced nutrition plan. Keto bread may not be suitable for people who are sensitive to fiber, following a low-fat diet, or with allergies to tree nuts or coconut.
A Season Dietitian can help you determine the best bread type for you. What’s more, a Season dietitian can personalize your nutrition so you never have to wonder what to eat.
Is Keto Bread Actually Healthy?
Potential Health Benefits of Keto Bread
The main potential benefit of keto bread is that it’s lower in carbohydrates than regular bread. For someone consuming lots of carbohydrates, switching to keto bread could provide a better balance. A registered dietitian can help you determine the unique amounts of carbs, fat, and protein that are best for you to be eating each day.
As discussed above, keto bread can be higher in fiber than regular white bread. Fiber helps promote healthy bowel movements and lower cholesterol levels. It may also support weight management goals.
Cons of Eating Keto Bread
Despite its potential benefits, there are some cons of eating keto bread.
Digestive Issues
Fiber supports overall gut health, but too much can have negative effects. Fiber draws water into the intestines. Too much fiber can cause gas, bloating, and loose stools. Some people who have certain digestive conditions like irritable bowel syndrome (IBS) may be sensitive to fiber, regardless of the quantity. Added fibers like “inulin” or “chicory root” can be particularly triggering, so be sure to read the label if you’re buying commercial keto bread.
Keto bread is also high in fat, which may be an issue for people who are sensitive to fatty foods.
Nutritional Gaps Compared to Regular Bread
Regular white breads are often enriched to add back the nutrients lost when the wheat flour was refined. Folic acid is one of the vitamins added to enriched grain products. Enriched grains may be a significant source of folic acid for certain populations.
Keto bread, on the other hand, does not contain these nutrients unless it’s purposely enriched. In this case, the product will have added nutrients listed in the ingredients such as iron, folic acid, thiamine (vitamin B1), and riboflavin (vitamin B2). That being said, a healthy balanced diet can help meet nutritional needs even without enriched products.
Is It Okay to Eat Keto Bread Every Day?
What Nutritionists Say About Daily Consumption
Before we talk about keto bread, let’s first discuss the general consensus among nutrition professionals about the ketogenic diet.
Overall, the Dietary Guidelines for Americans (DGA) do not endorse the ketogenic diet. The DGAs recommend to keep total fat to 20-35% of daily calories. That’s about 45-75 grams of fat per day. Compared to the roughly 165 grams of fat on a 2,000-calorie ketogenic diet. The guidelines also recommend a minimum of 130 grams of carbohydrates per day— much higher than the 50 grams of carbs or less on the ketogenic diet.
Still, many people may opt for keto bread without following the ketogenic diet. Because it is low in carbohydrates, keto bread can be a suitable option for people on a low-carb diet.
Side Effects of Overconsumption
Digestive issues are the primary concern with eating significant quantities of keto bread. Many keto breads are high in fiber, which can contribute to digestive distress.
Does Keto Bread Really Have Zero Carbs?
Understanding Net Carbs vs Total Carbs
Some keto breads list net carbs on the nutrition label. Net carbs reflect the amount of carbohydrates remaining once fiber and sugar alcohols are subtracted from total carbohydrates. However, net carbs are misleading. They assume that the body does not absorb all fiber and sugar alcohols, leading you to believe there are fewer carbohydrates in a given food. However, this is incorrect: the body may partially absorb some fibers and sugar alcohols.
The Food and Drug Administration has no legal definition for net carbs. Likewise, the American Diabetes Association does not recognize net carbs. Both organizations recommend looking at the total carbohydrates instead of the net carbs listed on the nutrition facts label.
Final Verdict: Should You Include Keto Bread in Your Diet?
Keto bread could fit into an overall balanced nutrition plan. Keto bread may not be suitable for people who are sensitive to fiber, following a low-fat diet, or with allergies to tree nuts or coconut.
A Season Dietitian can help you determine the best bread type for you. What’s more, a Season dietitian can personalize your nutrition so you never have to wonder what to eat.
Is Keto Bread Actually Healthy?
Potential Health Benefits of Keto Bread
The main potential benefit of keto bread is that it’s lower in carbohydrates than regular bread. For someone consuming lots of carbohydrates, switching to keto bread could provide a better balance. A registered dietitian can help you determine the unique amounts of carbs, fat, and protein that are best for you to be eating each day.
As discussed above, keto bread can be higher in fiber than regular white bread. Fiber helps promote healthy bowel movements and lower cholesterol levels. It may also support weight management goals.
Cons of Eating Keto Bread
Despite its potential benefits, there are some cons of eating keto bread.
Digestive Issues
Fiber supports overall gut health, but too much can have negative effects. Fiber draws water into the intestines. Too much fiber can cause gas, bloating, and loose stools. Some people who have certain digestive conditions like irritable bowel syndrome (IBS) may be sensitive to fiber, regardless of the quantity. Added fibers like “inulin” or “chicory root” can be particularly triggering, so be sure to read the label if you’re buying commercial keto bread.
Keto bread is also high in fat, which may be an issue for people who are sensitive to fatty foods.
Nutritional Gaps Compared to Regular Bread
Regular white breads are often enriched to add back the nutrients lost when the wheat flour was refined. Folic acid is one of the vitamins added to enriched grain products. Enriched grains may be a significant source of folic acid for certain populations.
Keto bread, on the other hand, does not contain these nutrients unless it’s purposely enriched. In this case, the product will have added nutrients listed in the ingredients such as iron, folic acid, thiamine (vitamin B1), and riboflavin (vitamin B2). That being said, a healthy balanced diet can help meet nutritional needs even without enriched products.
Is It Okay to Eat Keto Bread Every Day?
What Nutritionists Say About Daily Consumption
Before we talk about keto bread, let’s first discuss the general consensus among nutrition professionals about the ketogenic diet.
Overall, the Dietary Guidelines for Americans (DGA) do not endorse the ketogenic diet. The DGAs recommend to keep total fat to 20-35% of daily calories. That’s about 45-75 grams of fat per day. Compared to the roughly 165 grams of fat on a 2,000-calorie ketogenic diet. The guidelines also recommend a minimum of 130 grams of carbohydrates per day— much higher than the 50 grams of carbs or less on the ketogenic diet.
Still, many people may opt for keto bread without following the ketogenic diet. Because it is low in carbohydrates, keto bread can be a suitable option for people on a low-carb diet.
Side Effects of Overconsumption
Digestive issues are the primary concern with eating significant quantities of keto bread. Many keto breads are high in fiber, which can contribute to digestive distress.
Does Keto Bread Really Have Zero Carbs?
Understanding Net Carbs vs Total Carbs
Some keto breads list net carbs on the nutrition label. Net carbs reflect the amount of carbohydrates remaining once fiber and sugar alcohols are subtracted from total carbohydrates. However, net carbs are misleading. They assume that the body does not absorb all fiber and sugar alcohols, leading you to believe there are fewer carbohydrates in a given food. However, this is incorrect: the body may partially absorb some fibers and sugar alcohols.
The Food and Drug Administration has no legal definition for net carbs. Likewise, the American Diabetes Association does not recognize net carbs. Both organizations recommend looking at the total carbohydrates instead of the net carbs listed on the nutrition facts label.
Final Verdict: Should You Include Keto Bread in Your Diet?
Keto bread could fit into an overall balanced nutrition plan. Keto bread may not be suitable for people who are sensitive to fiber, following a low-fat diet, or with allergies to tree nuts or coconut.
A Season Dietitian can help you determine the best bread type for you. What’s more, a Season dietitian can personalize your nutrition so you never have to wonder what to eat.
Is Keto Bread Actually Healthy?
Potential Health Benefits of Keto Bread
The main potential benefit of keto bread is that it’s lower in carbohydrates than regular bread. For someone consuming lots of carbohydrates, switching to keto bread could provide a better balance. A registered dietitian can help you determine the unique amounts of carbs, fat, and protein that are best for you to be eating each day.
As discussed above, keto bread can be higher in fiber than regular white bread. Fiber helps promote healthy bowel movements and lower cholesterol levels. It may also support weight management goals.
Cons of Eating Keto Bread
Despite its potential benefits, there are some cons of eating keto bread.
Digestive Issues
Fiber supports overall gut health, but too much can have negative effects. Fiber draws water into the intestines. Too much fiber can cause gas, bloating, and loose stools. Some people who have certain digestive conditions like irritable bowel syndrome (IBS) may be sensitive to fiber, regardless of the quantity. Added fibers like “inulin” or “chicory root” can be particularly triggering, so be sure to read the label if you’re buying commercial keto bread.
Keto bread is also high in fat, which may be an issue for people who are sensitive to fatty foods.
Nutritional Gaps Compared to Regular Bread
Regular white breads are often enriched to add back the nutrients lost when the wheat flour was refined. Folic acid is one of the vitamins added to enriched grain products. Enriched grains may be a significant source of folic acid for certain populations.
Keto bread, on the other hand, does not contain these nutrients unless it’s purposely enriched. In this case, the product will have added nutrients listed in the ingredients such as iron, folic acid, thiamine (vitamin B1), and riboflavin (vitamin B2). That being said, a healthy balanced diet can help meet nutritional needs even without enriched products.
Is It Okay to Eat Keto Bread Every Day?
What Nutritionists Say About Daily Consumption
Before we talk about keto bread, let’s first discuss the general consensus among nutrition professionals about the ketogenic diet.
Overall, the Dietary Guidelines for Americans (DGA) do not endorse the ketogenic diet. The DGAs recommend to keep total fat to 20-35% of daily calories. That’s about 45-75 grams of fat per day. Compared to the roughly 165 grams of fat on a 2,000-calorie ketogenic diet. The guidelines also recommend a minimum of 130 grams of carbohydrates per day— much higher than the 50 grams of carbs or less on the ketogenic diet.
Still, many people may opt for keto bread without following the ketogenic diet. Because it is low in carbohydrates, keto bread can be a suitable option for people on a low-carb diet.
Side Effects of Overconsumption
Digestive issues are the primary concern with eating significant quantities of keto bread. Many keto breads are high in fiber, which can contribute to digestive distress.
Does Keto Bread Really Have Zero Carbs?
Understanding Net Carbs vs Total Carbs
Some keto breads list net carbs on the nutrition label. Net carbs reflect the amount of carbohydrates remaining once fiber and sugar alcohols are subtracted from total carbohydrates. However, net carbs are misleading. They assume that the body does not absorb all fiber and sugar alcohols, leading you to believe there are fewer carbohydrates in a given food. However, this is incorrect: the body may partially absorb some fibers and sugar alcohols.
The Food and Drug Administration has no legal definition for net carbs. Likewise, the American Diabetes Association does not recognize net carbs. Both organizations recommend looking at the total carbohydrates instead of the net carbs listed on the nutrition facts label.
Final Verdict: Should You Include Keto Bread in Your Diet?
Keto bread could fit into an overall balanced nutrition plan. Keto bread may not be suitable for people who are sensitive to fiber, following a low-fat diet, or with allergies to tree nuts or coconut.
A Season Dietitian can help you determine the best bread type for you. What’s more, a Season dietitian can personalize your nutrition so you never have to wonder what to eat.
Is Keto Bread Actually Healthy?
Potential Health Benefits of Keto Bread
The main potential benefit of keto bread is that it’s lower in carbohydrates than regular bread. For someone consuming lots of carbohydrates, switching to keto bread could provide a better balance. A registered dietitian can help you determine the unique amounts of carbs, fat, and protein that are best for you to be eating each day.
As discussed above, keto bread can be higher in fiber than regular white bread. Fiber helps promote healthy bowel movements and lower cholesterol levels. It may also support weight management goals.
Cons of Eating Keto Bread
Despite its potential benefits, there are some cons of eating keto bread.
Digestive Issues
Fiber supports overall gut health, but too much can have negative effects. Fiber draws water into the intestines. Too much fiber can cause gas, bloating, and loose stools. Some people who have certain digestive conditions like irritable bowel syndrome (IBS) may be sensitive to fiber, regardless of the quantity. Added fibers like “inulin” or “chicory root” can be particularly triggering, so be sure to read the label if you’re buying commercial keto bread.
Keto bread is also high in fat, which may be an issue for people who are sensitive to fatty foods.
Nutritional Gaps Compared to Regular Bread
Regular white breads are often enriched to add back the nutrients lost when the wheat flour was refined. Folic acid is one of the vitamins added to enriched grain products. Enriched grains may be a significant source of folic acid for certain populations.
Keto bread, on the other hand, does not contain these nutrients unless it’s purposely enriched. In this case, the product will have added nutrients listed in the ingredients such as iron, folic acid, thiamine (vitamin B1), and riboflavin (vitamin B2). That being said, a healthy balanced diet can help meet nutritional needs even without enriched products.
Is It Okay to Eat Keto Bread Every Day?
What Nutritionists Say About Daily Consumption
Before we talk about keto bread, let’s first discuss the general consensus among nutrition professionals about the ketogenic diet.
Overall, the Dietary Guidelines for Americans (DGA) do not endorse the ketogenic diet. The DGAs recommend to keep total fat to 20-35% of daily calories. That’s about 45-75 grams of fat per day. Compared to the roughly 165 grams of fat on a 2,000-calorie ketogenic diet. The guidelines also recommend a minimum of 130 grams of carbohydrates per day— much higher than the 50 grams of carbs or less on the ketogenic diet.
Still, many people may opt for keto bread without following the ketogenic diet. Because it is low in carbohydrates, keto bread can be a suitable option for people on a low-carb diet.
Side Effects of Overconsumption
Digestive issues are the primary concern with eating significant quantities of keto bread. Many keto breads are high in fiber, which can contribute to digestive distress.
Does Keto Bread Really Have Zero Carbs?
Understanding Net Carbs vs Total Carbs
Some keto breads list net carbs on the nutrition label. Net carbs reflect the amount of carbohydrates remaining once fiber and sugar alcohols are subtracted from total carbohydrates. However, net carbs are misleading. They assume that the body does not absorb all fiber and sugar alcohols, leading you to believe there are fewer carbohydrates in a given food. However, this is incorrect: the body may partially absorb some fibers and sugar alcohols.
The Food and Drug Administration has no legal definition for net carbs. Likewise, the American Diabetes Association does not recognize net carbs. Both organizations recommend looking at the total carbohydrates instead of the net carbs listed on the nutrition facts label.
Final Verdict: Should You Include Keto Bread in Your Diet?
Keto bread could fit into an overall balanced nutrition plan. Keto bread may not be suitable for people who are sensitive to fiber, following a low-fat diet, or with allergies to tree nuts or coconut.
A Season Dietitian can help you determine the best bread type for you. What’s more, a Season dietitian can personalize your nutrition so you never have to wonder what to eat.
