Bread is typically not suited for ketogenic diets but there are exceptions. Find out whether Ezekiel bread is keto-friendly or not.
The first important thing to note is that different Ezekiel bread recipes can have different nutrition facts.
You can look at the example to get an idea of the number of carbs but you likely want to check the nutrition label of the brand you are considering anyway.
That being said, 100 grams of one example of Ezekiel bread contains around 26.3 grams of net carbs (total carbohydrates minus fiber).
In theory, you could eat tiny amounts of this while staying in ketosis. However, it is fair to say that Ezekiel bread is generally not keto-friendly.
How many carbs there are in Ezekiel bread
How many carbs foods like Ezekiel bread contain plays a big role in whether they are keto-friendly and in what amounts.
As mentioned, Ezekiel bread can be somewhat confusing in this area because different recipes can contain different amounts of carbohydrates. You may need to check the label of the brands you consider.
100 grams of one example of Ezekiel bread contains the following amounts of carbs (1):
- Total carbs: 42.1 grams
- Of which fiber: 15.8 grams
- Net carbs: 26.3 grams
In combination with the other foods you eat, the 26.3 grams of net carbs in 100 grams of Ezekiel bread will likely kick you out of ketosis.
While other recipes can vary, you should expect to encounter amounts of carbs like this a lot. In turn, you can say that Ezekiel bread is generally not keto-friendly.
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
By making your portions smaller, you will also consume fewer carbohydrates. You could be able to fit in 1 slice of Ezekiel bread in your ketogenic diet.
That being said, it may still not be worth using this many of your daily carbs in such a small amount of food.
Other nutrition facts of Ezekiel bread
Carbohydrates are definitely important when following a ketogenic diet but you don’t want to forget about the fats, proteins, vitamins, and minerals in Ezekiel bread.
These other nutrients also influence whether you stay in ketosis and how good your general health will be.
100 grams of the example Ezekiel bread contain the following nutrients (1):
- 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.
This example of Ezekiel bread does contain a nice amount of fiber but in terms of other nutrients, it is not that impressive.
You should be able to find more nutritious foods that are more keto-friendly than Ezekiel bread too.
Can you sometimes eat Ezekiel bread on a keto diet?
You can sometimes eat Ezekiel bread in tiny amounts on a keto diet. To understand why this is and to approach ketogenic diets in smarter ways it can be helpful to take another look at the fundamentals.
A ketogenic diet is basically any way of eating where you get and stay in ketosis. This is a state where you mainly use fat as fuel (2).
To get into ketosis, you need to keep your carbohydrate intake under a certain level. Where this level is depends on details like your body weight, muscle mass, workout habits, etc.
This fact of ketogenic diets does make things a bit more complicated. However, there are still some general guidelines that are not perfect but do offer some help.
A typical recommendation is that you want to get around 55%-60% of your calories from fat, 30%-35% from protein, and 5%-10% from carbohydrates to get and stay in ketosis.
If you use these numbers, you will likely conclude that you can eat around 20 grams to 50 grams of carbs a day (excluding fiber).
With this, you can estimate how many grams of Ezekiel bread you would be able to eat in combination with the rest of your diet while staying in ketosis.
How to avoid eating too much Ezekiel bread on keto
By now it should be clear that you will have to keep your portions of Ezekiel bread small if you want to eat this food on a ketogenic diet.
Just slicing up an entire Ezekiel bread and adding your favorite ingredients will typically not be a good way to do this.
You can control your portions on keto with some of these tips:
- Figure out in advance how many grams of Ezekiel bread would fit in your ketogenic diet
- Set this amount aside and put the rest of the Ezekiel bread somewhere else
- Don’t eat unlimited amounts of Ezekiel bread while doing other things
- If you really crave Ezekiel bread too much it could be smarter to buy smaller portions or none at all
Keep in mind that your initial estimations of how many carbs you can eat on keto can be suboptimal. You may need to adjust your portions of Ezekiel bread and other foods over time.
Why are you following a ketogenic diet?
So Ezekiel bread is not good for staying in ketosis. Even small portions contain decent amounts of carbohydrates.
How much of an issue this is depends on your goals with following a ketogenic diet.
For example, there are people who need/want to stay in ketosis every minute of the day. These individuals likely don’t want to risk anything by eating Ezekiel bread.
On the flip side, Ezekiel bread can still be helpful for losing weight and getting healthier even if it increases your carb intake too much to stay in ketosis.
Ketogenic diets have their benefits for weight loss and health but they are typically not the only way to achieve these goals either.
Is Ezekiel bread considered to be a carb?
Around 70% of the calories in Ezekiel bread come from carbohydrates (including fiber). Because this is a relatively high percentage, Ezekiel bread is mostly considered to be a carb.
Is Ezekiel bread gluten-free?
Ezekiel bread is typically not gluten-free. It often contains a variety of grains that contain this nutrient.