The ketogenic diet, or keto diet, is a high-fat, low-carb regimen that substitutes carbs with protein and fat. It prompts the body to reach the metabolic state of ketosis, allowing it to burn fat more efficiently. Although the keto diet doesn’t entirely remove carbs from your daily intake, it considerably reduces the quantity of carbs you can consume daily (via Food Network). “A keto diet typically comprises 5% to 10% carbohydrates, 70% to 80% of fat, and 10% to 20% protein,” explained Jonathan Valdez, a registered dietitian and spokesperson for the New York State Academy of Nutrition and Dietetics, to Food Network. “Carbohydrate intake ranges from 20 to 50 grams per day.”
Net carbs refer to the number of carbs in food that are digestible and usable for energy (via The Kitchn). Since fiber is indigestible, net carbs are calculated by subtracting the grams of total fiber from the grams of total carbohydrates in food. Regular bread usually contains too many net carbs per slice to be suitable for the keto diet, whereas keto-friendly bread is low in carbs and high in fiber and protein. For instance, one slice of Franz Keto white bread has 12 grams of total carbs, all of which are dietary fiber, resulting in zero grams of net carbs.
Is keto bread healthy?
Although keto bread may be low in calories and in total and net carbs, it doesn’t automatically qualify as healthy. While store-bought keto bread can be part of a nutritious and balanced diet, its healthiness depends on more than just its low-carb content (via Healthline). The quality of ingredients also matters. “Similar to non-keto food products, you’ll want to check the ingredients list to ensure the food you plan to eat is composed of real food ingredients,” Amanda Maucere, a registered dietitian and nutritionist for the Lung Health Institute, advised Healthline. “If the ingredients list is filled with chemicals and additives, it’s best to avoid it.”
Anthony Gustin, CEO and co-founder of Perfect Keto, also mentioned to Healthline that consuming highly processed foods with artificial sweeteners could lead to many of the same issues the keto diet seeks to address. These issues include poor digestion, depression, anxiety, chronic inflammation, asthma, and allergies. Ultimately, low-carb junk food remains junk food, and following a keto diet does not guarantee the consumption of healthy ingredients.
