The ketogenic diet, often shortened to "keto," has surged in popularity as more people explore its potential benefits. Ketosis, the metabolic state this diet induces (distinct from the dangerous ketoacidosis), has become a focal point for those seeking alternative approaches to health and wellness. This article compiles reviews and information related to keto bread, offering insights for those navigating the world of low-carb baking.
The Quest for Keto Bread
For those accustomed to traditional bread, transitioning to a keto lifestyle can present challenges. The author, a former avid bread baker, expresses the sentiment that typical keto bread substitutes often fall short of replicating the true essence of bread. The substitutes are just a ghost of what bread should be. The aroma, texture, and flavor profiles are often notably different, leaving something to be desired.
King Arthur Flour Keto Wheat Flour Blend: A Promising Contender
Enter King Arthur Flour Keto Wheat Flour Blend (KAF WFB), a product that has piqued the interest of keto enthusiasts. With a reported 4 net grams of carbs per 1/4 cup serving, this blend offers a glimmer of hope for those craving a bread-like experience. Despite its relatively high cost ($10/lb locally, around $12 online), the King Arthur name carries weight, prompting a trial.
The author's experience with KAF WFB yielded interesting results. The gluten content was clearly evident as it was in the mixer, suggesting a promising structure. Handling the dough like traditional flour, the author achieved a fantastic gluten structure. Following the instructions on the bag, a loaf was baked, revealing a significant oven rise.
However, the taste was described as bland, a common challenge in keto baking. Yet, the texture was undeniably bread-like, and importantly, lacked the eggy flavor often associated with keto bread substitutes. The author found the carb load to be manageable, with a buttered slice netting less than 4 grams of carbs.
Read also: Artisan Keto Bread
Potential Uses: The author suggests that KAF WFB bread would excel in applications like French toast, where added flavors can compensate for the bread's blandness. Its ability to hold up when soaked is also a plus. Sandwiches are another viable option, though the bread might not be ideal where a strong bread flavor is desired.
Enhancing the Flavor Profile
The primary drawback of the KAF WFB bread appears to be its lack of flavor. To address this, the author suggests experimenting with beer instead of water in the recipe to impart a fermented yeast taste. Another intriguing avenue is the use of flavorings specifically designed for keto baking. One On One Flavorings offers a range of options, including wheat bread, rye bread, and potato flavorings.
The Allure of Sandwiches and the Keto Challenge
One of the significant sacrifices for those on a keto diet is often the humble sandwich. For someone who hasn't had a sandwich in 1 3/4 years, the craving can be intense. The author reminisces about a simple tuna and mayo with tomato sandwich, a pleasure missed. Attempts to create egg-based or whey protein isolate-based bread substitutes have been met with limited success, often resulting in undesirable flavors or textures.
Considerations for Heart Health and Dietary Fat
The author's personal journey into the keto diet stems from a desire to manage heart disease. This raises an important question: why would someone with heart disease consume a diet high in fats, including animal fats? The author asserts that conventional wisdom regarding dietary fat is flawed and encourages individuals to conduct their own research. His doctors support his dietary choices. Also, even though fat is fuel, it's still calories in vs calories out.
Additional Keto Bread Options and Ingredients to Watch Out For
Costco's Keto Bread: A Closer Look
Costco has become a popular destination for keto-friendly products, including bread. Artisan Bakers Keto Bread is available at Costco. However, it's crucial to examine the ingredients carefully.
Read also: Easy Low-Carb Cheese Crackers
One concern with some commercially available keto breads is the use of tapioca starch and cassava flour. While cassava flour is often touted as a gluten-free alternative, it can raise blood sugar levels. Tapioca starch, derived from cassava, is often the primary ingredient in these breads, potentially negating the benefits of a ketogenic diet.
Inulin, a natural carbohydrate that humans can digest but gut bacteria cannot break down, is another ingredient to consider. While it has a low glycemic index (GI) and may not significantly raise blood sugar, the specific types of fibers used in keto bread can vary, so skepticism is warranted.
Gluten, a protein found in wheat, is generally not a concern for blood sugar levels. However, some individuals may experience gluten sensitivity, which can have other negative health effects.
Soybean oil, often used in commercial foods due to its low cost, is another ingredient to be wary of. The soybeans used are almost always genetically modified and glyphosate-resistant. Furthermore, some research suggests that soybean oil may contribute to obesity, diabetes, and neurological issues.
The Verdict on Costco's Artisan Bakers Keto Bread: Based on the presence of ingredients like tapioca starch and soybean oil, some argue that this bread is not truly keto-friendly and may contain ingredients that are best avoided.
Read also: Keto Calorie Counting: A Detailed Guide
Inked Bread Company Timber Wolf Keto Seeds Bread
Another option available at Costco is the Inked Bread Company Timber Wolf Keto Seeds Bread. This bread is reported to be very soft and contains 45 calories and 4 grams of protein per slice. Notably, it contains no sugar alcohol or added sugars.
Additional Keto Bread Recipes and Ideas
The world of keto baking extends far beyond commercially available options. Numerous recipes and ideas can be found online for those who prefer to bake their own keto bread. Some examples include:
- 90-second keto bread made with keto flour
- Low-carb seeded crackers
- Low-carb hot cross buns
- Keto-friendly flatbread
- MultiSeed Keto Bread with sunflower, sesame and flax seeds