The ketogenic (keto) diet has gained immense popularity as an ultra-low-carb dietary approach. In essence, this diet requires a significant reduction in carbohydrate intake, replacing it with fats. The body then utilizes these fats for energy, tapping into its own fat stores when necessary, leading to weight loss. The ideal macronutrient ratio for a keto diet typically consists of 75% fat, 20% protein, and a mere 5% (or approximately 20 grams) of carbohydrates. Emphasizing high-fiber plant options such as Brussels sprouts, cauliflower, and broccoli is crucial for the limited carbohydrate intake. Traditional bread, bagels, and muffins are typically excluded from a strict keto diet.
The Rise of Keto-Friendly Alternatives
The increasing popularity of the keto diet, coupled with the availability of keto-friendly ingredients like almond flour and sugar-free alternatives, has spurred the development of creative substitutes for carb-rich foods. These substitutes aim to provide fewer carbohydrates while still aligning with keto goals. The market now offers a wide array of keto snacks, including bars, breads, cookies, and more, indicating a growing demand for such products.
The Role of Artificial Substitutes
However, the question arises whether artificial substitutes that mimic restricted foods have a place in a diet designed to eliminate most carbohydrates and sugars. Experts offer a nuanced perspective on this matter.
Addressing Deprivation Mentality
One of the primary challenges of any diet, particularly the keto diet, is the feeling of deprivation. Restricting certain foods can intensify cravings. Proponents of keto "cheat" foods argue that these alternatives can help satisfy cravings without exceeding the carb limit. Amanda Maucere, a registered dietitian and nutritionist (RDN) for the Lung Health Institute, affirms that keto-friendly versions of favorite foods can be part of a balanced diet, potentially extending the duration of nutritional ketosis without feelings of deprivation.
The Importance of Ingredient Quality
However, Maucere cautions that it is crucial to pay attention to the quality of ingredients beyond just net carb content. Similar to non-keto foods, examining the ingredient list is essential to ensure that the food is made with real food ingredients. Products with long lists of chemicals and additives should be avoided.
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Anthony Gustin, DC, MS, the CEO and co-founder of Perfect Keto, echoes this sentiment, suggesting that while these foods are not inherently detrimental to the keto diet, it is best to avoid highly processed options. Studies have linked highly processed foods to increased rates of obesity, cancer, food addiction, depression, chronic inflammation, poor digestion, asthma, and allergy symptoms. Given that a properly implemented ketogenic diet can alleviate many of these conditions, consuming products with potentially harmful ingredients can be counterproductive.
Concerns About Artificial Sweeteners
Gustin specifically highlights the heavy reliance on artificial sweeteners in keto "cheat" foods. While artificial sweeteners contain virtually no carbs, making them technically keto-friendly, they are not always endorsed by doctors and nutritionists. Artificial sweeteners may contribute to the aforementioned health problems, potentially raising blood sugar levels and blood pressure, increasing anxiety, and causing gastrointestinal upset.
Even if ketosis is maintained, consuming unhealthy ingredients means the body is receiving chemicals instead of nutrient-dense food, potentially hindering the broader benefits of the ketogenic diet.
The Opportunity for Mindful Eating
Robert Santos-Prowse, a clinical dietitian and author of "The Ketogenic Mediterranean Diet" and "The Cyclical Ketogenic Diet," suggests that one of the significant benefits of a ketogenic diet is that it encourages individuals to become more intentional about their food choices, fostering a greater understanding of food and its relationship to their bodies. The availability of low-quality convenience foods that fit into a ketogenic diet may undermine this benefit, leaving individuals no better off than before adopting the diet. He emphasizes that "low-carbohydrate junk is still junk."
Making Informed Choices
Maucere suggests exploring simple recipes for keto-friendly comfort foods without chemicals to satisfy carb cravings. For example, "keto biscuits" made with almond flour, butter, cheese, eggs, cream, salt, and pepper can be a suitable alternative. Preparing foods at home provides transparency regarding the ingredients used, ensuring they are not mysterious or harmful.
Read also: Healthy Bagel Choices
Keto Bagel Recipes and Considerations
If an occasional keto bagel helps prevent consuming a traditional flour-filled bagel, which would disrupt ketosis, the benefit may be positive. However, relying on keto bagels every day instead of nutrient-rich options like a sausage-and-egg hash or egg-stuffed bell pepper rings may hinder overall progress. Shana Minei Spence, MS, RDN, CDN, founder of The Nutrition Tea, emphasizes that "just because something is keto-friendly does not make it healthy in the long run."
Key Ingredients and Techniques for Keto Bagels
Several recipes aim to replicate the texture and taste of traditional bagels while adhering to keto guidelines. These recipes often utilize ingredients like:
- Almond flour: Blanched or superfine almond flour is preferred over almond meal for a lighter and more tender crumb.
- Baking powder: Provides some rise and fluffiness to the bagels.
- Shredded mozzarella cheese: Acts as a binder, similar to gluten, and adds structure. Low-moisture mozzarella is recommended for a chewier, bread-like texture.
- Cream cheese: Full-fat cream cheese is used for richness and moisture.
- Eggs: Room temperature eggs are typically used.
Optional flavor additions include asiago cheese, poppy seeds, cinnamon raisin, sesame seeds, onion powder, onion flakes, and everything bagel seasoning.
The general steps for making keto bagels often involve:
- Combining almond flour and baking powder.
- Melting mozzarella and cream cheese until smooth.
- Processing the cheese mixture with the dry ingredients and eggs in a food processor.
- Shaping the dough into bagel shapes.
- Baking the bagels until golden brown.
Tips for Success
- If using a stand mixer, a dough blade attachment can help create a more uniform dough.
- Microwave the cheeses in short intervals to prevent burning or overcooking.
- An egg wash can provide a golden crust and help toppings adhere.
- Cool the cheese mixture slightly before shaping the dough to prevent it from becoming oily or sticky.
- If the dough becomes too dense, briefly reheat it and reshape it.
- These bagels cannot be boiled like traditional bagels due to the lack of gluten.
Recipe Variations and Considerations
Some recipes incorporate both almond flour and coconut flour to achieve a more traditional bagel texture. Measuring and preparing ingredients in advance is crucial, as the dough base often involves melted cheese, making it time-sensitive.
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Nutritional Information
A traditional New York-style bagel can contain around 69 grams of net carbs. In contrast, some keto bagel recipes boast as little as 4 grams of net carbs per bagel.