For those following a ketogenic diet, finding suitable bread alternatives can be a challenge. Sticking to a very low carb intake, typically around 50 grams per day, means traditional bread is off the menu. Fortunately, the market now offers a variety of keto bread options. This article delves into the world of keto bread, separating the good from the not-so-good, and offering insights to help you make the best choice.
Understanding Keto Bread
What exactly makes bread "keto-friendly"? The key lies in minimizing the carbohydrate content. Many keto bread products advertise "net carbs," which are calculated by subtracting the amount of fiber and certain sugar alcohols from the total carbs. The reasoning is that fiber and some sugar alcohols are not fully absorbed or metabolized by the body. While the FDA and the American Diabetes Association don't officially recognize "net carbs," it's a common benchmark used by those following a keto diet.
The Quest for Palatable Keto Bread: Setting the Bar
The primary goal in the keto bread search is simple: find bread that doesn't taste awful. Many keto breads have a tendency to be chalky, dissolve in the mouth, or have a sour, bitter aftertaste. The best keto bread should mimic the qualities of traditional bread: a soft but sturdy texture, a springy but not overly squishy consistency, and a satisfying bite.
For white bread, a neutral flavor is often preferred, as it minimizes the risk of unpleasant aftertastes. However, for seeded or sweet keto breads, additional flavors can help mask any undesirable aftertastes.
Keto Bread Taste Test & Review
Kroger Carbmaster Buns: Best Keto Hot Dog Bun
The Kroger Carbmaster buns stand out as an excellent option for hot dogs. The flavor of the hot dog tends to mask any unusual taste from the bun, and these buns are fairly bland and soft. With only 4 grams of net carbs per bun, they are a guilt-free choice.
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Walmart Bettergoods Keto Buns: Best Keto Burger Bun
If you're planning a barbecue and have keto friends coming, Walmart's Bettergoods Keto Buns are a great choice. They have a neutral flavor and texture, making them a versatile option for burgers. Notably, Bettergoods doesn't advertise "net carbs" on the package, listing 23 grams of carbs per bun, requiring you to do the keto math yourself.
Inked Bread Seeded Bread: Best Keto Seeded Bread
Inked Bread offers both regular artisanal and low-carb loaves. The seeded bread is surprisingly enjoyable, even for those who aren't typically fans of seeded bread. The flax seeds provide a pleasant textural pop, and the bread has a slightly chewy texture. With only 1 gram of net carbs per slice (11 grams of regular carbs), it's a keto-friendly staple. It's perfect for avocado toast or a veggie sandwich. The natural earthiness of the seeds complements the more bitter, modified keto flour.
Kroger Keto Bread: Best Keto Wheat Bread
Kroger's keto bread is a sweet wheat bread option with 4 grams of net carbs per slice. It has a more bread-like texture than many other keto bread options, and doesn't turn to dust in your mouth. The sweetness can be balanced by loading it with savory toppings like turkey, mayo, and brown mustard.
Sola Sweet Oat and Sweet & Buttery Bread: Top Keto Bread
Sola is a standout brand in the keto bread market. The Sweet Oat variety is particularly favored, although the Sweet & Buttery is also a good choice. With only 2 grams of net carbs per slice, Sola has successfully replicated the texture of traditional bread. Unlike many keto breads made with almond flour, egg whites, and pea protein, Sola's top ingredients include wheat gluten, wheat starch, and wheat protein, which likely contributes to its superior texture. The Sweet & Buttery option is similar to a Hawaiian sweet bread. Sola bread is also great for French toast, especially when paired with a low-calorie sweetener and sugar-free syrup.
Unbun (formerly Unbread): A Unique Texture
Unbun, formerly known as Unbread, has a unique spongy and slightly wet texture. While this might sound unappealing, it's a welcome change from the dry and dusty texture of many keto breads. It has a good wheat berry flavor and is saltier than other keto breads. Toasting can improve the texture.
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Hero’s Classic White Bread: Best Keto Bread for PB&J
Hero's Classic White Bread is a testament to how far keto bread has come. Each slice is soft and fluffy, with a density reminiscent of potato bread. It has a beautifully bland aftertaste, which is impressive for a loaf with 0 net carbs (11 grams of regular carbs). It's an excellent choice for a classic PB&J. The only downside is the price, as Hero's keto bread products are more expensive than generic brands.
Nature’s Own White Bread: Affordable Alternative
Nature's Own White Bread is comparable to Hero's Classic White Bread, but at a more affordable price. The flavor is neutral and similar to basic white bread. While the slices are a bit thicker, the overall quality makes it a worthwhile option.
The Great Low Carb Bread Company: A Dedicated Keto Bakery
The Great Low Carb Bread Company has been creating keto-friendly bread and snacks since 2013. They offer a variety of products, including bread, bagels, and snacks, all designed to help people transition to a keto lifestyle.
Benefits of Great Low Carb Bread Products
- Taste: Their products are designed to taste as close to traditional bread as possible, minimizing the unpleasant aftertaste often associated with low-carb bread.
- Variety: They offer a wide range of products, including bread, bagels, slider rolls, and even muffin and cookie mixes.
- Convenience: Their products make it easier to stick to a keto diet without sacrificing the enjoyment of bread and baked goods.
- Keto-Friendly: Their products are formulated to be low in net carbs, making them suitable for a ketogenic diet.
- Transparent: The Great Low Carb Bread Company is transparent about its ingredients and nutritional information.
- Freezable: Their products can be frozen for extended storage, making it easy to stock up.
Featured Great Low Carb Bread Company Products
- Low-Carb Everything Bagels: These bagels are a great option for breakfast and can be topped with eggs, bacon, or salmon. Each bag contains six servings.
- Low-Carb Hawaiian Slider Rolls: These slider rolls have only 1 gram of net carbs per bun and are perfect for parties or small sandwiches. Each bag contains nine rolls.
- Low-Carb Thin Slice Bread: This bread contains only 1 gram of net carb per slice and has 60 calories, making it a good option for weight loss.
Why Choose Great Low Carb Bread Company?
The Great Low Carb Bread Company stands out for its commitment to taste and quality. Unlike many brands that use ingredients that trigger inflammation, they focus on high-quality ingredients to create products that help you beat carb cravings without sacrificing your health.
General Benefits of Keto Bread
Incorporating keto bread into your diet can offer several benefits:
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- Satisfies Bread Cravings: Keto bread allows you to enjoy the taste and texture of bread without derailing your ketogenic diet.
- Versatile: Keto bread can be used in a variety of ways, from sandwiches and toast to burgers and hot dogs.
- Helps with Transitioning to Keto: Keto bread can make the transition to a ketogenic diet easier by providing a familiar food option.
- Supports Weight Loss: By reducing carbohydrate intake, keto bread can support weight loss efforts.
- Blood Sugar Control: For individuals with diabetes or carbohydrate intolerance, keto bread can help manage blood sugar levels.
Potential Ingredients in Keto Bread and their benefits
Keto bread recipes often utilise a variety of alternative flours and ingredients to achieve a low carbohydrate content while maintaining a palatable texture. These ingredients each contribute unique properties to the final product. Here are some common ingredients found in keto bread and their respective benefits:
- Almond Flour: Made from ground almonds, it's a good source of healthy fats, fiber, and vitamin E. It provides a slightly nutty flavor and a tender crumb.
- Coconut Flour: Made from dried coconut meat, it's high in fiber and has a naturally sweet taste. It can be quite absorbent, so recipes often require more liquid.
- Psyllium Husk: A soluble fiber derived from the seeds of the Plantago ovata plant. It helps bind ingredients together and adds a bread-like texture to keto bread.
- Flaxseed Meal: Ground flaxseeds are rich in omega-3 fatty acids, fiber, and lignans. They add a nutty flavor and help improve the bread's structure.
- Oat Fiber: This is a low-carb, high-fiber ingredient that adds bulk and helps create a softer texture.
- Wheat Gluten: While not strictly keto, some keto bread recipes use wheat gluten to improve the bread's elasticity and chewiness.
- Egg Whites: Egg whites provide structure and help the bread rise.
- Olive Oil: Adds moisture and healthy fats to the bread.
- Yeast: Used in some keto bread recipes to provide a traditional bread-like flavor and texture.
- Erythritol or other low-carb sweeteners: Used to add sweetness without raising blood sugar levels.
Addressing Common Concerns about Keto Bread
- Taste and Texture: Many people are hesitant to try keto bread because of concerns about taste and texture. However, as the market has evolved, there are now many options that closely mimic the taste and texture of traditional bread.
- Net Carbs: It's important to carefully read labels and understand how net carbs are calculated. While "net carbs" is a useful guideline, it's not an officially recognized measurement.
- Ingredients: Some keto bread products may contain ingredients that you are sensitive to. Always check the ingredient list before purchasing.
- Price: Keto bread can be more expensive than traditional bread. However, the cost may be worth it for those who want to enjoy bread while following a ketogenic diet.