Unless you’re living in an off-the-grid shack, you’ve heard about the increasingly popular low-carb diet called the ketogenic diet.
Whether it’s the Instagram posts, primetime TV reports, or the unsolicited advice of that guy at the grocery store, keto is everywhere.
Some say it’s just the latest version of the South Beach, Atkins and Paleo diets of yesteryear. Some swear by it and say it saved their lives!
No matter what you think about the keto craze, there’s one question on everyone’s mind: Can you eat bread on the keto diet?
Despite what others may say, the answer isn’t yes or no. Let’s examine the truth about bread on the keto diet and settle the score!
What Exactly is Keto?
To figure out the role of bread in keto, let’s first define what the diet is in clear terms.
According to the popular nutrition website Diet Doctor, a ketogenic diet is a “low-carb, moderate-protein, higher fat diet that can help you burn fat more effectively.”
See, most of us fuel our bodies with the simple sugars that are absorbed when we digest carbohydrates such as rice, oatmeal, grains, and yes, bread.
Humankind has been primarily running on glucose (blood sugar) for thousands of years now.
Eating grain is the norm ever since our ancient ancestors transitioned from a hunter-gatherer lifestyle into an agrarian civilization that could harvest and store carb sources on a large scale.
The ability to stockpile food was the launchpad for the modern world, as folks could now plan days, weeks, months, and years ahead of time, rather than spending hours a day looking for the next meal.
Widespread industrialization and affordable access to carbohydrates brought humanity to a new level and helped build the world as we know it today.
But as you may have noticed, we’ve become a little too comfortable in the 21st century.
All that cheap and easy glucose has taken its toll on our bodies and minds. When consumed in excess, carbohydrates turn into stores of fat that can be difficult to burn off.
So it makes sense that we now look for ways to reverse the effects of too many carbs.
Science shows that our bodies react to a reduction in carb intake by entering a state of ketosis, in which tiny molecules called ketones become the body’s main source of energy.
Seems like a simple model, right?
Best Keto Foods
Things get a little trickier, however, when we look at the exact foods made available to us when following a strict keto regimen.
As Harvard Health points out, there are a few keto commandments you need to recognize if you want to maximize the positive effects of this diet.
- Try to maintain a ratio of 70 percent fat, 20 percent protein, and 10 percent carbs
- Avoid simple carbohydrates that spike blood sugar levels
- Ensure the intake of essential amino acids and healthy fats (think coconut oil, avocado oil, olive oil)
- Aim to consume leafy greens rather than starchy veggies (bye, zucchini, hello cauliflower)
- Cut out sugary fruits like bananas and blueberries
Harvard also points out that keto is a serious medical diet, and anyone following it should only proceed with the supervision of their doctors.
Nutrient deficiency liver and kidney problems are just a few of the risks we take when entering a state of ketosis, so it’s always smart to consult a medical professional or dietitian before diving into your keto diet.
With that said, the weight-loss results from a keto diet can be dramatic, and if you’re mentally prepared to take on the challenge (with the proper advisory), it may be the right move for you.
What About Bread?
Let’s cut to the chase here. Is bread a viable option on the keto diet?
Sadly, most bread available at the store is simply not keto-friendly, even if they were freshly baked with organic, whole grain ingredients.
Yep, that means no white bread, wheat bread, sandwich bread, spelt loaves, no Khorasan traditional bread, boules, or baguettes. However healthy it may look and taste, even a slice of bread still packs upwards of 20, sometimes 30, carbs. Sorry, no muffins either.
Since a 2000-calorie daily ketogenic diet only allows for around 25 to 40 grams of carbs, you don’t have a whole lot of wiggle room after eating just one slice of normal bread.
Also, consider that most bread, even the whole-wheat loaves, are only moderately satiating, and often leave you hungry within an hour of eating them.
For this reason, many folks on the keto diet have chosen to avoid bread altogether, taking the approach of total bread abstinence instead of just having a small nibble now and then.
The Rise of Low-Carb Bread
Ever since the low-carb trend took root, food scientists and nutritionists have been trying to figure out a way to bring bread to the masses without the excess carbs.
To put it lightly, the results have been mixed. Just ask anyone who has tried the low-carb bread available at the market, and it’s rare to hear a rave review.
Furthermore, it’s nearly impossible to find bread at the market with under 15 carbs a slice, and when you go online, the cheap stuff just doesn’t taste good enough to replace the real thing and many of the publicly available recipes add one more cumbersome task to list and yet still leave you wanting more.
When developing our critically acclaimed Superfood Bread, we made it a goal to achieve that 70-20-10 keto ratio that so many people struggle with, at an affordable price($1.50 / slice).
We were able to pack 11 grams of healthy fat into each slice, along with 6 grams of protein and only 2 net carbs.
We ensured that 9 grams of fiber made it into every slice of Superfood Bread, which fixes one of the biggest problems that folks encounter when going keto.
The vast majority of Americans are fiber-deficient, which leads to tons of health problems like leaky gut syndrome, constipation, and improper nutrient absorption to name a few.
Probiotics can help bridge the gap, but without the fiber to feast on, those “good bacteria” aren’t going to win the long-term battle against the bad ones.
Don’t Sacrifice Taste or Health
Anyone who has tried low-carb or keto bread recipes in the past knows that feeling of deep disappointment, especially if they are trying to get serious about losing weight.
Just imagining life without flavorful and textured bread is enough to put anybody in a bad mood. That’s why the keto diet and the usually lame keto recipes that come with it are so difficult for many who try it out.
At Uprising Food, we know that feeling all too well, which is why we took matters into our own hands and made it our mission to produce a loaf of bread that fits with the keto lifestyle and doesn’t skimp on taste.
Another factor we considered is the other health goals that tend to go along with keto, like being gluten and dairy-free. Healthy folks know that each one is vitally important.
As you probably know, many of the gluten-free bread products out there contain dairy, weird derivatives and aren’t necessarily a low-carb food, let alone ketogenic friendly.
On the other hand, lots of low-carb bread lacks those other key macronutrients like protein and fat, making it challenging to fit the keto profile or creating more keto calculus for you to take on
We managed to accomplish the holy trinity of healthy bread and account for the three major dietary restrictions we encounter most often:
- Low-carb (only 2 net grams)
- Gluten-free (almond flour and flaxseed)
- Dairy-free (fat from almonds and eggs)
On top of that, our bread is perfect for medium and long term storage, lasting up to 4 weeks in the fridge and up to six months in the freezer.
That means you will always have healthy and hearty bread on hand, and you won’t be tempted to go buy a carb-loaded bread loaf when those cravings kick in.
The simple truth is that you can eat bread on the keto diet, but it has to be the right type, and most breads out there just don’t fit the bill.
We’ve made it easier than ever to take on the keto diet without sacrificing the foods you love or going into a fiber-deficient state. Whether you’re looking to undergo a total body transformation or just boost your overall health, this is the bread that will get you there.
Health-conscious bread lovers have been in a predicament for a long time, dodging dairy, gluten, and counting every carb in sight.
But we have changed the game with our Superfood Bread, making it possible to stay ketogenic throughout the day without giving up your favorite bread-centric recipes.
Avocado toast is back on the menu, as is French toast and grilled cheese. Finally, you can toast a piece of delicious bread with your eggs in the morning or make steak sandwiches for lunch.
We have also made it extremely easy to stick to the ketogenic diet with our home delivery program, which brings you six loaves of stellar Superfood Bread every month.
If you feel it’s time to finally take keto seriously, we can’t recommend this bread enough. Many have said it is the pillar of their diet that keeps them on track for their keto journey.
Interested in finding out more? Click here to see why people love us and our bread, and join the keto revolution today!