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Keto Bread: Healthy or Unhealthy?

by Conlan Foy in Wildgrain Blog

By Lucy Yanckello, Ph.D.

Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.

With low-carb lifestyles gaining popularity, keto bread has become a staple in grocery stores and bakeries alike. Keto bread is marketed as a low-carb alternative to traditional loaves, but read on to find out how it stacks up against classic bread, and if it deserves a spot in your kitchen.

Are keto diets healthy? Do dietitians recommend keto?

Low-carbohydrate, high-fat diets known as keto diets, or ketogenic diets were originally prescribed to help reduce seizures in those with epilepsy, under the careful supervision of medical professionals. The goal of a ketogenic diet is for the body to switch from burning carbohydrates to fat for energy in a process called ketosis.

Due to the low-carbohydrate nature of the diet, it is now touted as a weight-loss tool as it can lead to a rapid reduction in weight. However, a keto diet is hard to maintain and can leave you low on nutrients, fiber, and energy if not planned out and followed carefully. 

Many dietitians caution that keto cuts out key food groups such as fruit, whole grains, and legumes, that are vital for long term heart and gut health. Additionally, the restrictive nature of the diet can lead to disordered eating, cause organ damage, and makes it difficult, if not impossible to maintain the weight loss achieved after the diet is stopped. Nonetheless, keto diets remain popular.

What is keto bread? What is missing in keto bread?

Keto bread is a low-carb alternative to traditional bread, usually made with almond flour, coconut flour, flaxseed meal, eggs, and other additives. The purpose of this ingredient change is to keep carbs at a minimum while mimicking the texture of bread. However, natural fibers, vitamins, and minerals that come from whole grains such as B-vitamins and iron are effectively omitted. This means that keto bread does fit into a ketogenic diet, but it skips out on most of the ingredients found in bread that support long-term heart and digestive health.

Is keto bread healthy or unhealthy?

Keto bread falls somewhere in the middle of the health spectrum. If you are cutting carbs and looking to keep your blood sugar under control, many varieties include extra protein and added fiber. However, added fibers can leave you feeling bloated, and unless fortified with B-vitamins and iron, without essential vitamins and minerals that come from whole-wheat bread.  

Is keto bread healthier than regular bread?

Keto bread can be healthier than standard white or refined flour bread for those that are following a low-carb diet because it is significantly lower in sugar and carb content, and higher in fiber and protein. However, compared to whole-grain bread options, keto bread usually lacks B-vitamins and other whole-grain nutrients such as iron and natural fiber. There may be other ultra-processed additives present in keto bread, so be sure to read the ingredients and avoid heavily processed varieties.

Is keto bread healthier than whole wheat bread?

Keto bread wins on the carbohydrate count – 1 to 5 grams per slice compared to 12 to 20 grams in whole wheat bread – but this doesn’t make it the healthier choice overall. Whole-wheat bread includes natural fibers, B-vitamins, minerals, and antioxidants that support gut and heart health. On the other hand, keto bread often relies on processed low carb flours, added fibers, and stabilizers to mimic the texture of regular bread. So while whole keto-bread can play a role for low-carb eaters, wheat bread takes the crown for nutritional value and satiety. 

What are the downsides of keto bread?

Although keto bread may be a welcome addition to a low-carb diet, it often comes with digestive issues due to added fiber leaving you feeling gassy and bloated. Additionally, unless it is fortified with B-vitamins and iron, it skips the essential vitamins and nutrients that come with eating whole-grain bread. Be aware that those with labels portraying “net carbs” may also be misleading in terms of the actual carbohydrate content, as some of the added fibers may still be absorbed by your body. 

Is it ok to eat keto bread every day?

Eating keto bread every day may be fine for some people, but it can cause bloating and other digestive issues due to added fibers. Unlike whole-grain bread, it lacks important nutrients such as B-vitamins and iron, so relying on it daily without balancing your diet could lead to nutritional gaps over time. Nutrition experts suggest enjoying keto bread in moderation, while making sure the rest of your diet includes nutrient-rich whole foods. 

Does keto bread contain gluten? Is keto bread gluten-free?

Most keto breads can be gluten-free, as they are typically made with gluten-free ingredients such as almond flour, coconut flour, flaxseed, or a fiber known as psyllium husk. However, that does not mean all keto breads are free of gluten, so be sure to read the label carefully if you are gluten-intolerant or have a gluten allergy. Some products will use wheat based additives to help with structure and protein content. 

Can you eat sourdough bread on a keto diet? Is keto bread healthier than sourdough bread?

Traditional sourdough bread is not fit for a strict keto diet since it is made with wheat flour so it contains too many carbs to keep you in ketosis. Keto bread is lower in carbohydrates, but this does not make it automatically healthier than sourdough, which offers natural probiotics and better nutrient absorption thanks to its fermentation process. Keto bread works for low-carb goals, but sourdough has gut and nutrient benefits that keto loaves can’t match.

What is the healthiest bread to eat?

The healthiest bread to eat are those that are made with 100% whole grains, especially sprouted whole grain bread or whole-grain sourdough. These take the cake in terms of nutrient density, fiber, heart health, and digestibility. Whole grain sourdough is especially healthy, as its slow fermentation amps up nutrient absorption and gut friendliness. In short, go for breads that have sprouted or fermented whole grains, keep sodium and added sugar low, and deliver the fiber and vitamins your body needs.

Where can I buy fresh bread online?

At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular breads include everything sourdough bread, plain sourdough loaf, and sourdough 7-grain loaf. Learn more about Wildgrain and our artisanal baking and cooking methods.

About the Author

Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

Tags: Healthy Eating keto
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