On the ketogenic diet the goal is to keep your carbohydrate intake low enough. What about ezekiel bread, is it keto-friendly or not?
Ezekiel bread is a type of bread made with sprouted grains. By doing this the nutrition composition is somewhat different from regular bread.
You can consume ezekiel bread similar to more standard bread which means on its own, toasted, in combination with a variety of ingredients, etc.
The net amount of carbs, which comes down to total carbs minus carbs from fiber, in the example type of ezekiel bread is around 26.3 grams per 100 grams. Other recipes can vary but are usually around this or higher in net carbs.
While it depends on the rest of your diet, for most people ezekiel bread is not keto-friendly. Even in small amounts, this food takes up a lot of your daily carbohydrate intake.
When is a food keto-friendly
The goal of the ketogenic diet is to put your body into ketosis, a state where it starts mainly burning fat as a fuel (1). This comes down to more or less getting 55%-60% of your macronutrients from fat, 30%-35% from protein, and 5%-10% from carbohydrates.
For most people this comes down to eating around 20g – 50g of carbohydrates a day.
In reality, this number is different depending on a lot of factors. For example, people who exercise a lot may be able to consume more carbohydrates before getting kicked out of ketosis.
That being said that daily amount can be a good general guideline.
It is also common to exclude fiber from this amount since it doesn’t get absorbed into your body the same way as regular carbohydrates.
Carbs in ezekiel bread
100 grams of one example ezekiel bread contains the following amounts of carbs (2):
- Total carbs: 42.1 grams
- Of which fiber: 15.8 grams
- Net carbs: 26.3 grams
Combined with the other foods in your diet the 26.3 grams of net carbs in 100 grams of ezekiel bread is likely enough to kick you out of ketosis.
Other types of ezekiel bread recipes can vary in carb contents but these usually contain similar amounts or more.
One slice of ezekiel bread is about 38 grams and contains the following amounts of carbs:
- Total carbs: 16 grams
- Of which fiber: 6 grams
- Net carbs: 10 grams
The number of net carbs in 1 slice of ezekiel bread, 10 grams, is somewhat easier to fit into a ketogenic diet but still generally not recommended.
Whether or not ezekiel bread is keto for you ultimately depends on what portion you have in mind, your individual situation, and the rest of your diet.
Other nutrients in ezekiel bread
Other nutrients like fat, protein, vitamins, and minerals also still matter on the ketogenic diet.
100 grams of the example ezekiel bread contains the following nutrients (2):
- Calories: 237
- Protein: 10.5 grams
- Carbs: 42.1 grams
- Part of the carbs that is fiber: 15.8 grams
- Fat: 1.3 grams
- Sodium: 12% of the DV (Daily Value)
- Iron: 11% of the DV
- Calcium: 5% of the DV
And some other vitamins and minerals in smaller amounts.
On top of being relatively high in net carbs, this ezekiel bread example does not contain that many valuable nutrients per 100 grams compared to many other foods.
How to avoid eating too much ezekiel bread
By now it is clear that to be able to fit ezekiel bread into your keto diet, you will have to exercise some serious portion control.
Preparing 10 slices with your favorite ingredients and hoping that you don’t eat too much is not the ideal way to do this. You can avoid eating too much ezekiel bread with some of the following tips:
- Plan ahead, how many grams of ezekiel bread will you eat?
- Prepare the planned amount, put it on a plate, and leave the rest out of sight
- Don’t eat during other activities like watching TV
- Consider not buying ezekiel bread if you crave it too much
If you notice you get out of ketosis you may need to reduce the quantity of ezekiel bread you eat.
What is your goal with keto?
Even a small amount of ezekiel bread added to certain daily diets can potentially put you just over the net carbs border, out of ketosis. Depending on the goal you have with keto this may or may not be a problem.
If your goal is to stay strictly in ketosis 24/7 you want to be careful about your carbohydrate intake.
If your goal is to lose weight and become healthier, ezekiel bread can be a good food option even if it potentially puts you at a carbohydrate level slightly above your ketosis level.