So what to do when you are trying your darnedest to keep blood sugars stable? To maintain that low carb, low sugar lifestyle?
Bring on the greatest thing since sliced bread: keto bread.
Or, low carb bread, to keep your BGs happy & healthy. Happy, healthy, low carb and bread, all in one sentence?! It can be done
What is Keto bread?
Keto bread is bread that fits the ketogenic diet (keto diet) by being high in fat and protein and low in carbs. While most standard breads include refined wheat and sugar, which are high in carbs, the best keto breads contain very few carbs (optimally, 1 to 2 grams per serving).
Ingredients in keto bread
There are numerous recipe options for creating keto bread. Some recipes have just a few simple pantry ingredients while others have lists that are long and quite involved.
Essentially, whatever keto bread recipe you make will require two main types of ingredients: You’ll need something to replace the wheat flour found in traditional breads, and you’ll need a binding agent. Again, additional ingredients can be added as well, but these are the two main jobs that you must find replacement ingredients for.
Let’s go over some of the main, low-carb ingredients used in keto bread.
To find something to replace wheat flour as the bulk of your dry ingredients, you must first understand that wheat flour is important in traditional bread recipes because it contains gluten and starch. Nearly all of the traditional breads you’d make at home or buy in the grocery store will contain wheat flour because the gluten helps give the bread that customary structure, and the starch gives it that fluffy rise (the result of the starches being “eaten” by the yeast).
Of course, because wheat flour is not keto-friendly, replacements such as coconut flour or almond flour are usually used. These alternative flours are much more low-carb than wheat flour. Take a look at how many carbs are in 100 grams of each:
Wheat Flour (not keto-friendly): 76 grams
Coconut Flour (keto-friendly): 59 grams *
Almond flour (keto-friendly): 20 grams
* While it may appear that coconut flour is nearly as high in carbs as wheat flour, remember that the substitution amount required when replacing wheat flour with coconut flour is much less. In other words, if a recipe calls for 1 cup of wheat flour, you would only need about 1/3 cup of coconut flour as a substitute.
Coconut and almond flour do well at replacing wheat flour’s bulk, but because they lack gluten, whole eggs (or just egg whites or egg yolks) are often used as a thickener or stabilizer as well. By using eggs in your keto bread, you’ll get added volume, more browning, and a more even texture. Still, it’s important to go light on the eggs so that you don’t get an “eggy” bread. Both an eggy texture and an eggy taste can result from using too many eggs or egg whites.
Next, you’ll need a binding agent in your keto bread. Two popular options are xanthan gum and guar gum. Cream cheese can also be used, and there are many other options as well. Choosing any of these binding agents will help your bread batter hold together better, add chewiness to the finished result, and improve the overall bread texture and crumb.
How is keto bread different from regular bread?
If you’ve decided to eat bread on the keto diet, you already know that you need to stick to low-carb options — so, keto bread! What’s important to remember, however, is that keto breads aren’t the same as regular breads. They may look like regular breads and taste similar,, we’ve already mentioned that using too many eggs in your keto bread recipe can result in an eggy taste. Avoiding this may be the most common challenge with most keto bread recipes. Additionally, when it comes to texture, remember that because keto breads don’t contain the gluten and starch found in traditional wheat flour-based breads, keto breads often end up feeling dryer and crumblier. If they are eggy, they’ll commonly feel extra flat and dense.
Why does keto bread work for keto?
All keto recipes work for the keto diet because they’re low carb. A bonus is if they’re high in fat and protein as well. This goes for keto breads too.
Is wheat bread keto-friendly?
Not necessarily. For those not eating a ketogenic diet, wheat bread is certainly healthier than white bread. But those on keto must understand that regular wheat bread can have just as many carbs (if not more) as white bread. The good news is that whole wheat bread has more complex carbs, which are technically better for you than simple carbs.
Is keto bread okay for diabetics?
Yes. In fact, diabetics often curb their carb intake as a way to regulate their blood sugar. Therefore, low-carb breads make the perfect substitute for regular breads in a diabetic diet.
Is keto bread dairy free?
Some ketogenic breads are certainly dairy free, but others are not. Always read the nutritional labels on store-bought keto breads, and double check your ingredients list when baking keto bread at home. Ingredients like butter and cream cheese will need to be swapped out if you want the recipe to be dairy free.
Are all low-carb keto breads gluten-free?
Some keto breads can be gluten-free. However, not all. Additionally, not all gluten-free breads are keto-friendly. In other words, if your goal is to eat a keto diet, don’t assume that breads labeled “gluten-free” will fit the bill. These can sometimes include non-keto-friendly ingredients like potatoes, soy, corn, and other starches.
Certainly! You can make most bread recipes into keto recipes with a little experimentation at home. Alternatively, you can find ready-to-go options online. Here’s a basic keto-friendly zucchini bread recipe from Low Carb with Jennifer and another from Wholesome Yum that includes lemon and blueberry.
Is there a bagel that’s keto-friendly?
Yes! There are several keto-friendly bagel options that can be purchased at the store or through sites like Amazon. You can also try this Everything Bagel recipe from Peace Love and Low Carb or these basic Keto Bagels with sesame seeds brought to you by Healthy Recipes.
According to an article from Healthline, the positive outcomes of keto are many, provided you stick to it. Here’s is a brief rundown of some of the benefits folks see when going keto:
Steady and sustainable weight loss at one to two pounds per week.
Improved hair, skin, and nails, as well as boosted vision, cognition
More even and sustained energy throughout the day – no spikes and crashes.
Reduced risk of heart disease, cancer, Parkinson’s, and Alzheimer’s.
Management of type-2 diabetes and other blood sugar issues.
Better sleep cycles and deeper sleep for improved recovery and health
With all those amazing upsides, we’re not surprised why keto has received so much positive press and social media hype!
The question is: why aren’t more people following the diet?
Simply put, it isn’t easy. Sticking to the keto lifestyle means being super strict with what foods you eat, and making sacrifices just isn’t for everyone.
See, the keto diet is based on the idea that the body can successfully run on ketones, which are molecules of energy produced by the liver when we enter the metabolic state of ketosis.
Once in this ketogenic zone, the body’s muscles and vital organs use the ketones derived from fat to operate, which means it can start using excess body fat as fuel.
This explains why so many people see rapid fat loss when they enter ketosis. Their bodies are using fat stores as the main energy sources, rather than the quick fuel of sugars it’s used to.
And to see how satisfied Superfood foodies around the world are enjoying their glorious return to bread, try and bake with your cooking skill and share the love!.To get the healthy Keto Bake Guide Click On link Below:
The ketogenic diet or as like some people prefer to call it; the Keto diet or low carb diet is about consuming a lot of proteinand fats but fewer carbs. This diet makes the body send the fats that we consume to the liver, which the latter transform it into energy to keep the body strong and active for a long time without feeling tired quickly. The word ketogenic is derived from the word “ketosis” which means the state of the body when it doesn’t have enough glucose in it to turn it into energy, so it generates ketones that work as an amazing source of energy for both the body and the brain which makes it a great option for losing weight in a short term.
Keto Snacks 1.Zucchini Hummus:Makes 3 cups
Ingredients ½ cup of fresh lemon juice 1½ teaspoons of cumin 4 tablespoons of olive oil 2 organic chopped zucchinis 1 teaspoon of sea salt (or to taste) 1 cup of raw tahini ½ cup of raw sesame seeds
Instructions 1. Start by soaking the sesame seeds for about four hours. 2. Drain them and dump all the other ingredients in a blender. Blend on high speed as you scrape the sides. Serve with carrot or vegetable sticks. Net carbs per cup: 3g
2. Parsnip Chips:Makes 4 cups
Ingredients 2 medium parsnips, peeled & sliced Salt Oil for frying (your choice)
Instructions 1. Heat oil to 350 degrees and add parsnip chips in small chunks. 2. Cook for 20 to 30 seconds until the chips are golden brown. Place on paper towels and sprinkle with sea salt and kosher. Net carbs per cup: 4g
2. Sugar-Free Turtles:Makes 24
½ cup of organic heavy whipping cream 6 tablespoons of organic butter 1 cup of Swerve confectioners 2 dark chocolate bars, chopped finely 24 whole pecans
Instructions 1. Heat butter in a saucepan. 2. Add cream and the swerve to the pan. Whisk until the sauce is smooth. 3. Pour it into a glass mason jar and let it cool at room temperature. Store it in the fridge for up to two weeks. 4. Once cooled a bit, place a tablespoon on a cluster of pecans and place in the fridge to set. 5. Meanwhile, chop dark chocolate bars and heat in a double boiler until chocolate melts. Drizzle this over the cool caramel covered pecans and enjoy. Net carbs per turtle: 3.7g
3.Protein Bagel:Makes 12 bagels
Ingredients ¼ teaspoon of Celtic sea salt ¼ cup of melted coconut oil ½ cup of vanilla egg white protein powder 2 tablespoons of coconut flour ½ teaspoon of guar gum 2 teaspoons of blueberry extract 1 teaspoon of baking powder 10 eggs
Instructions 1. Heat oven to 350 degrees F. 2. Mix ingredients in bowl 3. Spoon the dough into a greased donut mold; place on a cookie sheet and allow them to bake. Net carbs per bagel: 1g
4 Kale Chips with Lime Serves: 2
Ingredients 1-teaspoon soy sauce 1-teaspoon fish sauce 2 tablespoons of olive oil 1 tablespoon Sriracha 1 bunch of kale, washed well Juice of half a lime
Instructions 1. Heat oven to 350 degrees. 2. Chop the stem off the kale. Break them into chip-sized pieces and thoroughly dry them. 3. In bowl, combine lime juice, Sriracha, olive oil, fish sauce, and soy sauce and mix. Taste for saltiness and hotness and adjust as desired. 4. Pour the dressing over the kale to coat the chips. Spread the leaves over 2 cookie sheets (greased) but do not overlap them. 5. Bake for 10 to 12 minutes as you monitor them. Net carbs per serving: 6g