Gluten free bread is often seen as a “healthier” alternative to regular bread. But can you eat it on a ketogenic diet? The short answer is yes, you can eat gluten free bread on keto. However, there are a few important things to keep in mind.
What is gluten free bread?
Gluten free bread is made without wheat, barley, or rye – the main sources of gluten. Instead, it’s made with gluten free flours like:
- Almond flour
- Coconut flour
- Flaxseed meal
- Chickpea flour
In addition to gluten free flours, gluten free breads use binders like eggs, xanthan gum, or psyllium husk to help hold the bread together and give it a better texture.
Why eat gluten free on keto?
The main reason to eat gluten free on a ketogenic diet is to avoid inflammation. Gluten, a protein found in wheat, barley, and rye can cause inflammation, digestive issues, and autoimmune reactions in sensitive individuals.
Following a very low carb, high fat, moderate protein diet like keto can already help reduce inflammation for many people. Avoiding gluten containing grains can further help decrease inflammation and potentially improve digestive issues or autoimmune symptoms.
Nutrition facts of gluten free bread
Most gluten free breads have a nutritional profile different from regular bread made with wheat flour. Here is a comparison of the nutrition in 1 slice (around 28g) of common gluten free breads versus wheat bread:
|Gluten free white bread||110||2g||24g||3g||3g|
|Gluten free multiseed bread||100||4g||15g||4g||4g|
|Gluten free flax bread||90||5g||14g||4g||3g|
As you can see, gluten free breads tend to be higher in calories, fat, and fiber compared to regular wheat bread. They also have fewer net carbs when you subtract fiber.
The importance of net carbs on keto
On the ketogenic diet, you count net carbs, not total carbs. Net carbs are calculated by subtracting fiber from total carbs. Fiber does not raise blood sugar or impact ketosis. As a result, the high fiber content of most gluten free breads lowers the net carb count.
Here are the net carbs for a 28g slice of each bread:
|Bread Type||Total Carbs||Fiber||Net Carbs|
|Gluten free white bread||24g||3g||21g|
|Gluten free multiseed bread||15g||4g||11g|
|Gluten free flax bread||14g||4g||10g|
Aim to stay under 20-50g of net carbs per day on keto. So 1 slice of gluten free bread could fit within your daily limit.
Tips for buying gluten free bread on keto
When shopping for gluten free bread on a keto diet, keep this in mind:
- Check the label: Look at the nutrition facts and ingredients list. Look for lowest net carbs and short ingredient lists.
- Seek seed-based breads: Breads made with seeds like flax, chia and pumpkin tend to be lower carb and higher in fiber.
- Avoid starches: Many gluten free breads use starches like tapioca, potato, cornstarch or rice flour. Go easy on these.
- Freeze extras: Gluten free breads often grow mold quickly. Slice the loaf and freeze additional slices to help it last longer.
- Enjoy in moderation: Portion bread mindfully and savor every bite. Even low carb bread can slow weight loss if overeaten.
Healthiest gluten free breads for keto
Based on their nutrition profile, here are some of the top gluten free bread brands and varieties to choose on a ketogenic diet:
Made with soluble fiber and protein rich lupin flour, Liveli bread is very low in net carbs. Try varieties like:
- Keto Seeded Bread (4g net carbs)
- Keto Multiseed Bread (5g net carbs)
With just 15 calories a slice, ThinSlim offers light yet tasty gluten free bread options like:
- Everything Bagel Style Bread (5g net carbs)
- Rye Style Bread (4g net carbs)
Natural Ovens Bakery
This Wisconsin based bakery makes nutritious gluten free breads such as:
- Low Carb 3 Seed Bread (8g net carbs)
- Low Carb Flax Bread (5g net carbs)
Manna Bread keeps net carbs low by using fiber-rich ingredients like psyllium husk and golden flaxseed meal. Good options include:
- Heavenly Loaf Bread (3g net carbs)
- Cinnamon Raisin Bread (5g net carbs)
Keto and Co
This woman owned company offers delivery across the US. Their keto bread choices have 5-6g net carbs per slice:
- Rye Bread
- Rosemary & Sea Salt Focaccia
- Everything Bagel Bread
Can you eat gluten free bread every day on keto?
There are mixed opinions on eating gluten free bread daily on the keto diet. Here are some things to consider:
- It may slow weight loss. Even though gluten free bread is low carb, eating it often may stall weight loss results.
- Risk of overeating. Having bread products around makes it easier to overdo your carbs and calories.
- Can trigger cravings. The taste and texture of bread can make your body crave more carbs.
- Offers convenience. Gluten free bread makes a quick meal and allows you to still enjoy sandwiches and toast on keto.
- Adds dietary fiber. Most gluten free breads are rich in fiber, which supports digestion and gut health.
- Less inflammation. Eliminating gluten may help reduce systemic inflammation and autoimmunity.
In general, enjoying an occasional slice of gluten free bread with a meal is fine but daily consumption may not be advisable for optimal ketosis.
Is gluten free bread slow to digest?
Some people note that gluten free bread makes them feel bloated or takes longer to digest. There are a few reasons why:
- FODMAPs: Some gluten free breads contain FODMAPs, types of carbs that may not digest well. Look for low FODMAP gluten free breads.
- Resistant starches: Gluten free breads often use resistant starches from tapioca, plantains, etc. These take longer to break down.
- Higher fat: The higher fat content compared to regular bread may slow gastric emptying.
- Food sensitivities: People with gluten sensitivity or celiac disease tend to see improvements in digestion after going gluten free.
If you have issues with certain gluten free breads, limit portion sizes and try switching brands or baking your own at home.
Gluten free keto bread recipes
Following gluten free keto bread recipes at home gives you total control over the ingredients. You can experiment with low carb flours and customize with seeds, nuts, and flavors. Here are 3 tasty recipes to try:
Easy coconut flour bread
Made purely with coconut flour, this basic bread has just 5g net carbs per slice. Recipe makes one loaf.
- 3 cups coconut flour
- 1/2 tsp sea salt
- 1 tbsp baking powder
- 6 eggs
- 1 cup water
- 1/3 cup olive oil or melted coconut oil
- Preheat oven to 350°F. Grease a loaf pan.
- In a bowl, mix together the coconut flour, sea salt and baking powder.
- In a separate bowl, whisk together the eggs, water and olive or coconut oil.
- Add the wet ingredients to the dry ingredients and stir until fully combined.
- Pour the batter into the prepared loaf pan and smooth the top.
- Bake for 60-70 minutes until golden brown and a toothpick inserted in the center comes out clean.
- Let the bread cool before slicing. Store in the refrigerator for up to 5 days.
Seeded paleo bread
This easy seeded loaf has 8g of fiber per slice to keep net carbs low. Makes one loaf.
- 3 eggs
- 3 tbsp olive oil or avocado oil
- 1 cup almond flour
- 2 tbsp coconut flour
- 2 tsp baking powder
- 1 tbsp psyllium husk
- 1/4 cup chia seeds
- 2 tbsp sunflower seeds
- 2 tbsp sesame seeds
- 1 tsp sea salt
- 1 tsp apple cider vinegar
- Preheat oven to 350°F. Grease a loaf pan.
- In a bowl, whisk together the eggs and olive or avocado oil.
- Add the remaining ingredients and mix well until a thick batter forms.
- Transfer the batter to the prepared loaf pan.
- Bake for 50-60 minutes until the top is golden brown.
- Allow the bread to cool completely before removing from pan.
- Slice and serve or store in the fridge for up to 5 days.
Flaxseed cloud bread
This unique single-serve bread is light, fluffy and perfect for sandwiches. Makes 3 pieces.
- 3 eggs, separated
- 3 tbsp cream cheese
- 3 tbsp almond flour
- 2 tbsp ground flaxseed
- 1/2 tsp apple cider vinegar
- Preheat oven to 300°F. Line a baking sheet with parchment paper.
- Separate the egg whites and yolks into different mixing bowls.
- Beat the egg whites with a hand mixer until stiff peaks form.
- In the other bowl, mix together the yolks, cream cheese, almond flour, flaxseed and apple cider vinegar.
- Gently fold the egg white mixture into the yolk mixture until just combined.
- Drop spoonfuls of the batter onto the prepared baking sheet.
- Bake for 30 minutes until lightly golden on top.
- Allow to cool for at least 10 minutes before handling. Store in an airtight container for 2-3 days.
Common questions about gluten free bread on keto
Is gluten free bread keto-friendly?
Some gluten free bread can fit into a keto diet, but you have to be selective. Seek out gluten free bread with less than 5-10g net carbs per slice to stay in ketosis.
What can you use instead of bread on keto?
Good alternatives to bread on keto include lettuce wraps, portobello mushroom buns, nuts and seeds, and
cloud bread made with eggs and low carb flours.
Do you lose weight faster without gluten?
Eliminating gluten may help accelerate weight loss for those with gluten sensitivities. However, going gluten free does not inherently lead to faster weight loss.
Is gluten free bread better for dieting?
Gluten free bread is not necessarily better for dieting or weight loss. Pay more attention to portion size, net carbs and overall caloric intake when dieting.
Does gluten free bread spike insulin?
Gluten free bread has less of an impact on blood sugar and insulin compared to regular wheat bread. But it can still cause a rise in insulin, especially if overeaten.
The bottom line
When chosen mindfully, gluten free bread can be included in a healthy ketogenic diet. Look for options lowest in net carbs and rich in fiber. Enjoy gluten free bread occasionally as a substitute for higher carb breads, rather than daily. Make sure to still follow basic keto principles by restricting overall carb intake from all sources.