The keto diet has become incredibly popular in recent years as a way to lose weight and improve health. This low-carb, high-fat diet helps push the body into a metabolic state called ketosis, which has been linked to benefits like weight loss, improved blood sugar control and reduced risk of heart disease (1, 2, 3).
Keto bread has also emerged as a trendy alternative to regular bread, allowing followers of the keto diet to enjoy sandwiches, toast and other bread-based foods while still staying true to the diet’s guidelines. But can keto bread fit into a gluten-free diet as well?
This article will take an in-depth look at keto bread, including how it’s made, its nutritional profile and whether it can be safely consumed on a gluten-free diet.
What Is Keto Bread?
Keto bread refers to bread products made with low-carb ingredients that align with a ketogenic diet. While traditional bread is made primarily from wheat flour, keto bread swaps in ingredients like:
– Almond flour
– Coconut flour
– Flaxseed meal
– Psyllium husk
– Oat fiber
These ingredients are used to mimic the texture of regular bread while keeping net carbs low. Net carbs refer to the number of digestible carbs that impact blood sugar levels. They are calculated by subtracting fiber from total carbs.
Typically, keto bread contains about 5–10 grams of net carbs per serving compared to around 15–20 grams in a slice of regular bread (4).
It often relies on eggs or dairy to provide structure and binding. Baking powder or baking soda may also be added to help it rise.
Other common keto bread ingredients include:
– Eggs or egg whites
– Butter or ghee
– Heavy cream or milk
– Coconut oil
– Psyllium husk powder
– Xanthan gum
– Baking powder
– Salt
– Yeast (in some recipes)
While ingredients vary between recipes, most keto bread is free of sugar and made up of ingredients low in digestible carbs like nuts, seeds, and coconut.
Is Keto Bread Gluten-Free?
Gluten is a group of proteins found in grains like wheat, rye, and barley (5).
For most people, gluten can be safely consumed without any issues. However, those with conditions like celiac disease or non-celiac gluten sensitivity experience adverse reactions when exposed to it and need to follow a strict gluten-free diet (6, 7).
So is keto bread gluten-free?
The answer depends entirely on the specific ingredients used. Many keto bread recipes rely on nut and seed flours like almond flour, coconut flour, flaxseed meal, and psyllium husk. These ingredients are naturally gluten-free, meaning keto bread made with them is safe for those on a gluten-free diet.
However, other keto breads are made with ingredients that do contain gluten, such as:
– Vital wheat gluten
– Whole wheat flour
– Wheat protein isolate
Vital wheat gluten and wheat protein isolate are concentrated sources of gluten and are sometimes used to give keto bread a chewy, elastic texture resembling regular bread.
If you need to avoid gluten for medical reasons, it’s important to read ingredient labels carefully and select keto bread made without these gluten-containing ingredients.
Breads made with almond flour, coconut flour, psyllium husk, and other naturally gluten-free ingredients can fit into both a keto diet and gluten-free diet simultaneously. Meanwhile, products containing vital wheat gluten, whole wheat flour or wheat protein isolate should be avoided on a gluten-free diet.
Benefits of Gluten-Free Keto Bread
Gluten-free keto bread offers several potential benefits:
1. Allows bread on keto diet
One of the biggest challenges of the keto diet is eliminating or drastically reducing carb-heavy staples like bread, pasta, and baked goods.
Gluten-free keto bread can help fill this void, allowing you to enjoy sandwiches, avocado toast, bread stuffing, croutons and more while still sticking to keto.
2. Provides vital nutrients
Despite being low in carbs, many varieties of keto bread supply important nutrients.
For example, almond flour is high in vitamin E, magnesium, and iron while flaxseed meal is loaded with fiber, omega-3 fatty acids, and several micronutrients (8, 9).
Coconut flour is also high in fiber and manganese (10).
Therefore, keto bread can fit into a nutritious, well-rounded diet.
3. May support blood sugar control
Several studies have found that nutritional ketosis may improve insulin sensitivity and blood sugar levels (11, 12).
Since keto bread is very low in carbs and blood-sugar-spiking ingredients, eating it in moderation may aid blood sugar control, especially in those with diabetes or prediabetes.
4. Promotes feelings of fullness
Protein and fiber are two of the most filling nutrients (13).
Gluten-free keto bread is typically higher in protein and fiber compared to regular bread. This could help support satiety and weight maintenance on a keto diet.
5. Safe for gluten intolerance
For those with celiac disease, a gluten allergy or non-celiac gluten sensitivity, gluten-free keto bread eliminates exposure to gluten.
Following a strict gluten-free diet is the only treatment for gluten-related disorders like celiac disease (14).
Potential Downsides
Although gluten-free keto bread can be included as part of a healthy diet for many people, there are some downsides to consider:
1. High in calories
Paying attention to portion sizes is important when eating keto bread. Because it relies on calorie-dense ingredients like nuts, seeds, and coconut, it’s easy to overdo it on the calories, especially if eating multiple servings per day.
2. High in fats
Keto bread is higher in fats like saturated fat compared to regular bread. While this isn’t an issue for most people on the keto diet, those at risk of heart disease should moderate intake and opt for recipes using healthier fats whenever possible.
3. May cause digestive issues
Some people may experience digestive issues like bloating, gas, or diarrhea when ramping up fiber intake suddenly. Gradually increasing your intake and making sure to drink plenty of water can help minimize these side effects.
4. Can be expensive
Ingredients like almond flour and coconut flour tend to cost more than regular flour made from grains. Making your own keto bread at home can help cut down on costs.
5. Requires adjustments to recipes/baking times
Because it contains different ingredients than regular bread, adjustments often need to be made to recipes to get the desired texture and taste. This may require some trial and error.
6. Includes processed ingredients
Many store-bought keto breads include additives and preservatives to prolong shelf life. Opting for homemade keto bread using wholesome, minimally processed ingredients is a healthier choice when possible.
Overall, keto bread can be enjoyed in moderation as part of a healthy diet for most people. However, it’s best to keep portion sizes in check and select whole food ingredients whenever possible to maximize potential benefits.
Finding Gluten-Free Keto Bread
If you’re looking to buy keto bread, here are some tips to ensure it fits into a gluten-free diet:
– Carefully check the ingredients list for wheat, barley, rye or any ingredients derived from these grains.
– Look for brands that are certified gluten-free to ensure proper testing and quality control measures.
– Call or email manufacturers directly if you have any questions or concerns about ingredients or processing procedures.
– Opt for keto bread made with almond flour, coconut flour, flax meal or other naturally gluten-free nut and seed flours. Avoid bread containing vital wheat gluten.
– Purchase keto bread online to expand your options and find specialty gluten-free brands. Look for options with positive reviews mentioning celiac/gluten-free suitability.
– Check your local health food store, as many carry gluten-free keto bread varieties. Look in the freezer section too.
– For maximum freshness and control over ingredients, make your own keto bread at home. Find gluten-free recipes online or use your own trusted gluten-free flour blend.
With some label reading and ingredient vetting, it’s possible to find or create keto breads that align with a gluten-free diet and ketogenic diet simultaneously. This allows you to reap the benefits of keto while still avoiding gluten.
Simple Gluten-Free Keto Bread Recipe
This basic recipe for keto almond flour bread is naturally gluten-free, containing just a few simple ingredients (15):
Ingredients:
– 3 cups almond flour
– 1 tsp baking soda
– 1/4 tsp salt
– 1 tbsp apple cider vinegar
– 1 egg
– 1 cup water
Instructions:
1. Preheat oven to 350°F (175°C). Line a loaf pan with parchment paper.
2. In a large bowl, mix together the almond flour, baking soda and salt.
3. In a separate small bowl, combine the apple cider vinegar and egg. Beat lightly.
4. Pour the egg mixture into the dry ingredients and stir to combine. Next add the water gradually, continuing to mix until a thick batter forms.
5. Pour the batter into the prepared loaf pan and spread into an even layer.
6. Bake for 40–50 minutes until a toothpick inserted in the center comes out clean. Allow to cool completely before removing from pan.
This simple almond flour keto bread needs just a few basic ingredients that are gluten-free and keto-friendly. Feel free to experiment with add-ins like seeds, herbs or nut butter for extra flavor.
Slice and enjoy this bread just like regular bread. It can be topped with butter, sliced for sandwiches or made into breadcrumbs or croutons. Stored in an airtight container in the fridge, it will keep for 5–7 days.
Other Gluten-Free Keto Bread Options
In addition to almond flour bread, other tasty gluten-free keto bread recipes include:
Coconut Flour Bread
– Made with just coconut flour, eggs, and coconut oil plus seasoning
– Has a slightly sweet, coconutty flavor
– Great for toast or sandwiches
Flaxseed Meal Bread
– Uses a combo of flax meal, psyllium husk, and egg whites
– No grain-like flours required
– Nutty flavor from flaxseeds
Chaffles
– Made by combining eggs and cheese then cooking like a waffle
– Can be topped with anything to create “bread”
– Most classic bread shapes and textures can be recreated
Cloud Bread
– Utilizes just eggs, cream cheese, and cream of tartar
– Light and fluffy texture
– Easily customized with different mix-in ingredients
Thanks to the versatility of nut flours, seeds, and coconut, there are limitless gluten-free options for keto-friendly bread. Get creative with ingredients and baking techniques to find a homemade keto bread that suits your tastes and dietary needs.
Conclusion
Keto bread can be a gluten-free food, but it depends entirely on the specific ingredients used. Many keto bread varieties rely on nut and seed flours like almond flour, coconut flour, and flax meal, making them safe for gluten-free diets.
However, other recipes do include sources of gluten like wheat flour or vital wheat gluten. It’s important to read labels carefully and look for gluten-free brands or recipes if following a strict gluten-free diet for health reasons.
Benefits of gluten-free keto bread include allowing bread on keto, supplying important nutrients, aiding blood sugar control, increasing satiety and eliminating exposure to gluten for those with celiac disease or gluten intolerance.
Potential downsides include high calorie and fat content, digestive issues for some people, higher cost and more limited availability compared to regular bread.
With some adjustments to recipes and thoughtful ingredient selection, it’s possible to make or find gluten-free breads that align with a low-carb, ketogenic diet. This allows you to enjoy the benefits of keto without compromising a gluten-free diet.
