In this manual, we are going to discuss and answer the question “Can I eat bread on a keto diet?”, as well as some alternatives to bread and their nutritional value.
Can I eat bread on a keto diet?
No, you can not eat bread on a keto diet. Bread belongs to the carbohydrates group and with the keto diet, it is the group you should limit your consumption to only 10%.
Bread is high carbohydrate content and consuming one slice would put your body out of ketosis.
It is hard and challenging to omit bread from the diet of those following keto diets. But there are some alternatives to consider that will substitute bread with a lower carbs content.
What is the Carbohydrate content in different types of bread?
- White bread (1 slice): 13 grams
- Whole wheat bread (1 slice): 14 grams
- Flour tortilla (large): 35 grams
- Bagel (regular): 55 grams
What are some bread alternatives?
People following keto diets would be avoiding bread and find it rather challenging to find some alternatives to replace it with.
Many alternatives are available to bread, and these alternatives help have a more practical and manageable keto diet.
Sandwich bread
There are bread alternatives that are appropriate if you want to make a sandwich.
Ezekiel bread
Ezekiel bread contains grains and legumes.
- Four types of cereal grains: wheat, millet, barley, and spelt
- Two types of legumes: soybeans and lentils
Ezekiel bread is different from other types of bread. The grains are left to sprout before they are processed, combined, and baked to make the final product; this allows a decrease in their carbohydrates content.
One slice of bread contains 15 grams of carbohydrates.
However, people with celiac disease or non-celiac gluten sensitivity should not consume wheat or barely, so the bread is not suitable for them.
Cloud bread
Cloud bread is rich in protein and low in carbs bread replacement for keto dieters. You can use this diet to make sandwiches.
A recipe for cloud bread can be found here.
A simple recipe has the following ingredients:
- 3 large eggs
- 3 ounces (oz) cream cheese
- one-eighth of a teaspoon (tsp) of sea salt
Nutritional value in one ounce of cloud bread:
- Calories 34
- Total Fat 2.64 grams
- Saturated Fat 1.194 grams
- Trans Fat 0 gram
- Polyunsaturated Fat 0.245 gram
- Monounsaturated Fat 0.894 grams
- Cholesterol 66 milligrams
- Sodium 31 milligrams
- Total Carbohydrate 0.32 grams
- Dietary Fiber 0 grams
- Sugars 0.18 grams
- Protein 2.12 grams
Disks from Eggplants
Just cut the eggplant into disk-shaped slices no more than an inch in thickness. There are many things you can do with them like grilling, baking, and using them as a burger bun. If you want to make them into a sandwich then cut them into large long slices.
Mushrooms buns
Mushrooms can be used instead of bread. Portobello mushrooms are known to have a big size 4-6 inches in diameter that can be cut into disks and used as a burger bun as well. They can be grilled or baked as well.
Nutritional value in 1 ounce of portobello mushrooms:
- Calories 6.2 grams
- Fat 0 grams
- Sodium 2.6 grams
- Total carbs 1.1 grams
- Fiber 0.4 grams
- Sugar 0.7 grams
- Protein 0.6 grams
Lettuce
Lettuce leaves can be a great wrapping material. Pick the largest leaves from the outer side. They can be used to make wraps or mini burritos.
Although there are many varieties of lettuce like iceberg or red leaf, Romaine lettuce is preferred for the size and the texture it has. You can manipulate it easily into a sandwich.
How to make Pancakes from almond flour?
It is possible to eat pancakes if you replace flour with almond flour which is much lower in carbs.
These pancakes include the following ingredient:
- Almond flour
- Eggs
- Coconut oil
- Almond milk
- Baking soda
- Sweetener
All the ingredients are low in carbs and keto-diet friendly.
How to make Zucchini lasagna?
Zucchini is a keto-friendly vegetable that is low in carbs. It can be used to make lasagna. Replace the past with the zucchini slices. Just get a peeler and peel thin slices of zucchini and use it as a base for your lasagna.
Zucchinis are a good source of:
- Folate
- Potassium
- Vitamin A
The nutritional value of a one-cup serving of raw zucchini contains:
- Calories: 62
- Protein: 2 grams
- Fat: Less than 1 gram
- Carbohydrates: 14 grams
- Fiber: 8 grams
- Sugar: 7 grams
Conclusion
In this manual, we discussed and answered the question “Can I eat bread on a keto diet?”, as well as some alternatives to bread and their nutritional value.
References
12 bread alternatives for low-carb and keto diets (medicalnewstoday.com)
Calories in 1 oz Cloud Bread and Nutrition Facts (fatsecret.com)
14 Foods to Avoid (or Limit) on a Low Carb Diet (healthline.com)
Mushrooms, raw, portabella nutrition facts and analysis. (nutritional value.org)
