If you are going to think about following the ketogenic diet, you should know that bread is one of the foods prohibited in the keto diet, and you must find an alternative to bread in keto.
Although it is multi-use and cannot be dispensed with in most meals, the percentage of carbohydrates in it is very high.
Keto Bread and Its Preparation Methods
This threatens your stay in the state of ketosis. So what is the solution?! Is there a reliable keto bread substitute? Of course, yes. If you are looking for a keto bread substitute, this article will benefit you.
Keto bread substitute
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Carbohydrates in bread
Before talking about the keto bread substitute, we must first clarify the amount of carbohydrates in regular bread, so if we assume that an individual’s serving of bread is two breads.
This means it contains:
- 30–40 grams of carbohydrates.
- 8 grams of fat.
- Without protein.
Of course, if your goal is to lose weight, regular bread will not be good for you, especially if you are following the keto diet.
On the keto diet, the daily percentage intake of carbohydrates should be maintained at approximately 5% of total calories, and the daily percentage values for protein and fat are approximately 20% and 75%, respectively.
The high percentage of carbohydrates in the body leads to high blood sugar, and this over time leads to what is known as insulin resistance, which is the root cause of diabetes.
High levels of insulin in the blood negatively affect the process of burning fat and losing weight, so keeping this hormone at its normal levels is very important.
Here comes the role of the keto bread substitute, as it gives us all the advantages of regular bread but with a small percentage of carbohydrates.
Indeed, the keto bread substitute that we will talk about will provide more benefits than regular bread, so continue reading.
What's a good substitute for bread on keto diet?
Cloud Bread:
Most popular on the keto bread substitute list, it is a grain- and gluten-free bread that is light and soft in texture.
It is the best on the keto bread substitute list and one of the most popular keto-friendly options.
Nutritional value of cloud bread:
- Calories 35
- Net carbs are less than 1 gram
- Fiber: 1.7 grams
- Fat: 2 grams
- Carbohydrates: 2 grams
Its composition depends on cream cheese and whole eggs, which are great sources of saturated fats and distinctive nutrients such as: phosphorus and potassium.
It doesn't take long to prepare cloud bread; in less than an hour, it is ready to serve, and it requires only four ingredients: eggs, cream cheese, cream of tartar, and salt.
Almond flour bread:
The most popular on the keto bread substitute list, almond bread comes in second place on the keto bread substitute list and can be found in stores or online.
Almond flour, as a keto bread substitute, is an excellent source of healthy fats, vitamin E, manganese, and magnesium, and its net carbohydrates are zero.
To make a keto bread substitute from almond flour, we will need eggs, baking powder, olive oil, poppy seeds, and a loaf pan.
According to these ingredients, the grams of carbohydrates in it will not exceed 4 grams per meal.
Coconut flour bread:
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Always ideal, no keto bread substitute list can be without coconut flour.
It is an ideal ingredient because it is very dense in healthy saturated fats.
Only two tablespoons of it contain 3.9 grams of fat.
Most of his recipes call for an abnormally high amount of eggs, but they are among the most suitable types on the keto bread substitute list.
Bran bread and keto diet
Coconut flour, due to its density, tends to clump when combined with dry ingredients, so it is best to sift it through a strainer to ensure a homogeneous consistency in your recipe.
Cauliflower Bread:
Cauliflower is a keto bread substitute.
It is the king of keto vegetables.
It is low in carbohydrates and provides a large amount of essential nutrients that the body has difficulty producing on its own, such as vitamin C.
Cauliflower has also shown anti-inflammatory properties, all of which help fight damage caused by free radicals.
All you have to do is chop the cauliflower, turn it into a paste, then divide it into small parts and distribute it in circles on a baking tray.
You may need to adjust the cooking time, and make sure you take your rolls out of the oven when the edges are golden.
Cauliflower contains a lot of water, which makes it difficult to cook, and the best way to use cauliflower in a low-carb baking recipe is to put it in the microwave first.
Then wrap the cooked cauliflower in cheesecloth, squeeze out excess moisture, and place a piece of parchment paper on a baking tray to prevent the dough from sticking.
If you do not have a microwave, boiling cauliflower will do the trick.
All you have to do is dry it, let it cool, and then squeeze it well using a piece of cotton cloth or a clean kitchen cloth.
Cauliflower is also a reliable alternative to bread on keto.
Lettuce wraps:
It is the easiest on the list of keto bread alternatives, and it is the last on the list of keto bread alternatives, as it is the easiest among the other alternatives, as it has the least amount of calories like cauliflower, and lettuce is rich in vitamins C and K and is a rich source of folic acid, manganese, iron, and potassium.
Iceberg lettuce and romaine leaves work great as wraps, and they can also be used as a keto bread substitute.
Conclusion
The keto diet is a diet that always offers alternatives to everything that is forbidden in it, so as not to deprive its followers of eating their favorite meals.
The best evidence of this is the list of bread alternatives in keto.