if you are not eating organic or wild red and other meats and also ensuring they’ve not been vaccinated with “the usual” poisons that is so ‘mainstream’ now and putting all of humanity at risk, you’re putting yourself and even your offspring at huge risk! Any benefit you may want to derive from following a ketogenic or any diet is pointless in light of what science has known and proven over 20 years ago and which mainstream health care professionals and providers are, respectfully, ignorant of (that’s what they’ve been led to believe by those invested in pharma and their regulatory bodies). If you don’t believe me, watch “The Truth About Vaccines” with an open mind. You won’t regret it. (I have absolutely no investment in nor connection to the producers of that docu~series, I have simply had my “mind blown” by the facts … I’ve been a holistic health practitioner and student for over 40 years so I’m not “convinced” easily.
I substituted flaxseed in this recipe. When I mixed in the hot water it turned to soup. I checked the weight of the almond meal and 1 1/4 cups was 3.8 oz(vs 5 oz in recipe). I ended up adding another 3/4 of a cup of almond flour before it looked like dough, but not sticky as in recipe. It did not rise so was very dense, but had a nice crust & flavor was ok. Should flaxseed meal be increased or soaked before adding?
Hey Maya!! This is the 2nd recipe I’ve tried off your website and again I love it!! Turned out really well. I can have sandwiches again or a quick piece Of toast when I’m in a hurry to get out the door. I was skeptical about the xanthan gum since I tried a recipe using psyllium husk powder. I did not like it. I can’t taste the xanthan gum so I have no problem using it going forward. Thanks again for the recipe!!!

When I tell people I consider bread  a diet aid they say to me, “Bread is not good for you, how can you eat it when you’re a beauty/diet/health expert?”  Healthy, nutritious bread  helps us eat less high calorie foods and less food in general.  Eat healthy bread and you will not be able to eat an entire 12 oz steak.  Bread is filling. It’s what and how much of it you put ON the bread that could be a problem.
I just tried this for the first time and it didn’t turn out :(, it is very gummy and dense. I used Now Healthy Foods Psyllium Husk Powder, I measure out 10 TBSP and then weighed it, it went way over 90 grams on my scale so I kept using less and less until I got to what I thought was 90 grams. This powder is very fine. I looked for Jay Robb psyllium husk powder but the only thing on his website is psyllium seed husks? No powder? I see on your “store” you’re promoting “Frontier” psyllium husk powder, should we use that instead?
Thank you for your reply! I kinda thought that was the case, just wanted to double check. I found a site that may make our lives even easier! You paste the recipe, enter the original recipe serving size, then enter how many servings you need and then convert! Check out this site http://mykitchencalculator.com/recipeconverter.html . Super helpful! Got the groceries, now wish me luck! Eek, I’m so excited. Thanks again so much.
This is brilliant. I made it today not in a mug but a cereal bowl. So it was bigger. I could only eat half. Rather filling. I layered it with cream cheese and a thin slice of smoked ham for mid afternoon snack. Slight bitter after taste which i think is from the baking powder. I am going to make it again with herbs like some others have suggested. Thanks HBK😚
The yeast in this low carb and keto bread ensures a wonderful texture and taste. Now, how much your bread will rise (and fall!) post-bake depends quite a bit on your altitude. But note that you still won’t get that gummy and wet texture here of most low carb breads. Plus, as mentioned, we’re baking at over 7,000 feet (Mexico City here!!), so if we can make this keto sandwich bread work so can you.
Wow everybody, I really had no idea this post would spark such debate and exchange. I am actually enjoying reading what everyone has to say, even if I am being chastized and condemned by some. At first, honestly, I was a bit shocked at being attacked (I am a down-to-earth person, honestly!) But it is eye-opening to hear the different perspectives. I would love to hear from others about how one does keto in India, and Wales, and other dense urban centers around the world that don't have the same access to choices. Truly, share your pespectives! It will help others. What makes it simple, sustainable and cheaper for you?
I don’t see how this will be within the allowed protein retirements. I found this blog through the Senza app and have found most “meal plans” have a lot of protein and not enough fat. I should be eating 80g of protein a day. One string cheese is 6g and 2 eggs are 12g, plus the 25g protein per 6oz serving most meat contains. If I ate this 3 day start up plan, is be WAY over my protein and under on my fat. She even addressed that this isn’t a high protein diet but I don’t see how it’s not when almost every meal and stack contains at least 20g protein.
So I was really excited to make this bread. Went and bought all the supplies. The bread didn’t come out good at all. The outside looked good but when I sliced it the center was still moist. So I put it back in the oven with the tented foil probably for another 30 to 45 and still most. I’m def bummed that I waisted a whole carton of eggs. Is there something I could’ve done wrong?
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For those whose bread keeps sinking or falling, make sure your baking powder is fresh. It does expire and usually a sunken baked good is evidence of it. I think it only lasts about half a year to a year. I made some strawberry muffins with almond flour last year and they were such a pretty pink but all of them caved in in the middle. 🙁 Bad baking powder.
Ezekiel bread stands out among most varieties because it’s made without added sugar and from sprouted whole grains. The sprouting process increases the amount and bio-availability of vitamins, like vitamin C, and minerals, like folate and lysine, so Ezekiel bread is a bonafide nutritional powerhouse. Quick lesson on sprouting grains: Companies can do it one of two ways—dry or wet. 
So when i made this bread it didnt really stay the way i wanted it to be because when i took it out it looked like regular bread but after like 5-10 minutes it sunk down and mine turned blueish-purpleish….is that good?? I dont think i will be making this again….and i measured out all the ingredients too so i dont know what i did wrong…. PLEASE HELP!!!!!!!!!!!!!

Make this keto bread pizza base crispy and thin, or roll it into a thicker, fluffier crust — no matter how you prepare it, this recipe cuts out all dairy, grains, and gluten for a total of 6 net carbs. Coconut flour and psyllium creates a firm texture, while apple cider vinegar lends a tangy flavor. To stay more Bulletproof, avoid eating garlic and psyllium husk too often.
There are several medical studies — such as two conducted by the Department of Radiation Oncology at the Holden Comprehensive Cancer Center for the University of Iowa, and the National Institutes of Health’s National Institute of Neurological Disorders and Stroke, for example — that show the ketogenic diet is an effective treatment for cancer and other serious health problems. (12)
Hi Jen, It sounds like it needed to bake for longer – this is why it sunk and was still moist. The timing varies by ovens and even different pans. I hope you’ll try it again and just keep it in there for longer. You can cover the top if it starts to brown too much. For the one you made, depending on how moist it was in the middle, you may be able to salvage it somewhat by pan frying the slices.
Hi Sahil, this is the first time I have seen a video from am so used to the 800Watt that and I love the way you show us how to make the Keto bread in a mug. But can you pleas tell me how many Watt your Microwave is as my new one is 1200 Watt and I am so used to the old 800Watt Microwave that I noticed that everything is getting cooked much quicker and I don’t want to over cook the bread.
What is the ketogenic diet exactly? The classic ketogenic diet is a very low-carb diet plan that was originally designed in the 1920s for patients with epilepsy by researchers working at Johns Hopkins Medical Center. Researchers found that fasting — avoiding consumption of all foods for a brief period of time (such as with intermittent fasting), including those that provide carbohydrates — helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels. (1)
2 years ago I cut suger out of my diet and lowered my carbs. went from 230 down to 192, then I wasn’t so good about being careful and creeped back upto 207 and wasn’t a happy camper about it, but was having problems being good with a bunch of personal & work chaos going on. so a few days ago I really started looking at keto once again, now I’m back at 199 and looking forward to working through the keto flu, god I hate headaches but the scale is telling me to keep going

We’ve included a printable shopping list and meal plan for your convenience! Again, use these tools as a reference and not as the be all end all. If you see something else on sale that you enjoy eating, go for that! This can be used as a framework for how to eat on keto. This isn’t the most ideal meal plan for optimal health, but it’s a pretty good one for cheap. I would recommend getting some coconut oil in this plan if possible, but we couldn’t fit it into our all-inclusive approach. If you buy in bulk on amazon coconut oil is cheap!
Scoop out dough with a spatula and place onto a large sheet of plastic wrap. Cover the dough in plastic wrap and knead a few times with the dough inside the plastic wrap until you have a uniform dough ball. Lightly coat your hands with oil and divide dough into 8 equal parts. Roll each dough between your palms until it forms a smooth round ball. Place dough balls onto baking sheet, spaced 2 inches apart.
I just made this bread today and MAN, IS IT GOOD!!!! I realized I used salted butter and pink sea salt and maybe that gave it an added boost too. It was super hard for me to try and fold in the almond flour mixture to the egg whites, but now that I watch the video, I see I could have mixed the food processor part more first. I was so scared to collapse my egg whites. I also see your bread was the same size as mine, so I must have done ok. I will say again, WOW it is sooo good! I already ate two pieces with butter, just because. oops! Good thing it was only 1 carb each. =)))) Thank you, thank you!
Finally made this recipe, is my second bread recipe I’ve made and the top is nice but the inside always feels moist … I am putting it in the oven a bit more to see if it dries out, is that the texture that it should have because of the butter or what? I liked the flavor! Just not sure of how is supposed to be inside. I haven’t watched the video yet. Thanks!!
Spreadbury, I. (2012, July 6). Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity. Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy, 5, 175–189. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402009/
On a “strict” (standard) keto diet, fats typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent. However, a more “moderate” approach to the keto diet is also a good option for many people that can allow for an easier transition into very low-carb eating and more flexibility (more on these types of plans below).

Bread deserves an important place in the diet because it is inexpensive, low in fat and provides a range of nutrients. Bread is one of the oldest processed foods - and various types include different grains, including wheat, spelt, rye, oats and barley, as well as seeds such as sesame, sunflower and linseeds.Bread products also include unleavened flat bread such as pita and Lebanese breads, either with or without added yeast, as well as roti, chapatti, and pumpernickel bread.Sourdough (the traditional, slow-fermenting, artisan-produced) bread is a chewy, sour-tasting bread produced using a starter culture containing natural bacteria and yeasts (rather than commercial baker’s yeast). Many sourdough loaves are based on rye flour, but others feature white or wholegrain flours.Many breads have added ingredients, such as extra grains, soy, seeds, olives, nuts and fruit as well as yeast and salt (needed for the action of the yeast). More highly processed breads may contain added fats and associated emulsifiers and a range of permitted chemicals to keep the bread soft and delay staling.Nutritional composition of breadBread is a valuable source of protein, carbohydrate, dietary fibre, many B group vitamins and some minerals.Much of the bread eaten in Australia is made from wheat.The wheat grain consists of 3 main componentsbranthe outer layer of the seed which contains much of the fibregermthe small part of the seed from which a new plant would grow. This contains vitamins (including vitamin E) and minerals.endosperm (the kernel)the largest portion of the seed - mainly starch and protein, this provides the nutrition for the growing seedThe nutritional value of bread depends largely on how the grain is treated during the milling process to make the flour. During milling, the bran and germ can be removed, leaving the starchy endosperm which is ground to make white flour. In Australia, white flour used for bread is not bleached.Choosing breadWhite breadis made from white flour ground from the endosperm only.Wholemeal breadis made from flour in which the entire grain is ground.Wholegrain breadhas a small amount of unground grain left in the flour. However, in Australia, the label “wholegrain” can be used to describe foods which have been completely milled or ground, as long as the entire grain is used and the grain constituents are still there in their original proportions. See the effect this has on the glycaemic index (GI ) of the bread, below.Multi-grain breadis usually made with white flour with a mixture of whole grains added, usually wheat and rye – it’s basically white bread with added grains.Bread made with wholegrain flour generally has more fibre, vitamins and minerals, especially iron, than white bread, however, white flour breads in Australia still contain a significant nutrient content.Glycaemic Index of breadThe GI ranks foods according to the extent to which they cause blood glucose levels to rise. The concept is particularly important for people with diabetes and especially relevant for foods that form the basis of a meal.White flour has a high glycaemic index (GI) which makes most white breads less suitable for those with diabetes and also for those who lead sedentary lives. Physical activity increase the chances of using the glucose that results from consuming bread as fuel. The dough conditioners (often called rapid dough risers) added to commercial sliced loaves decrease the fermentation time and change the nature of the starch granules in bread, increasing its GI.Traditional slow-fermented sourdough breads tend to have a low GI.Most wholemeal bread is made from white flour recombined with wheatgerm and bran in approximately the same proportions as the original wheat. These loaves contain the nutrients of the original wheat, including the overall level of dietary fibre, and can legally be labelled as wholemeal, but the disruption of the original grain makes the carbohydrate easier to breakdown in the intestine and raises the GI.Wholegrain breads that contain whole grains are low in GI, because the seeds and grainy ‘bits’ slow down the digestive process.Multi-grain breads, despite being made with white flour, can have quite low GI because of the added grains.Supplementation of breadWheat flour used in bread-making in Australia must be supplemented with folic acid (except flour labelled “organic”) and thiamin, and the salt used must be iodised salt (again, this is optional in ‘organic’ loaves).Salt in breadBecause it is widely consumed, bread is a major source of salt in the Australian diet. This is a concern as a high-salt diet is known to be linked to high blood pressure and increased risk of heart disease. For this reason, leading bread manufacturers have voluntarily agreed to reduce sodium in their bread products to 400 mg per 100 g or less by the end of 2013. Note, however, that many foods, including fast foods, soups and sauces contain much higher concentrations of added salt.Tips for buying breadLook for the first ingredients in the list – as the ingredients are listed in order of quantity used. Depending on what type of bread you want, look at the flour used and additives. Whole grains and seeds in the bread add extra nutritional value and reduce the GI.“Wheat flour“ essentially means white flour, whereas “wholemeal” flour is flour where the whole grain is used, usually by recombining white flour with bran and wheatgerm. Wholegrain flour may be made by grinding the whole wheat grain rather than recombining the elements of the wheat grain. Also, look for the percentage of the flour, as further down the list you may find other flours in lesser amounts if the bread is made with mixed flours.Look for salt content – a slice of some breads can contain as much as 580 mg sodium. The Heart Foundation recommends choosing breads that have 400 mg sodium or less per 100 g.High fibre content is a nutritional advantage and wholegrain breads usually have at least 6 g or more per 100 g.All you really need to make bread is flour, yeast, water and salt, however, supermarket breads have various additives and preservatives added to extend shelf life and to improve the look, texture and taste of bread.The list of ingredients can include sugar, added vitamins and minerals, dough improvers (make the dough rise more rapidly), emulsifiers (keep the fat evenly distributed in the bread) and various preservatives or mould inhibitors (usually used in summer or humid areas of Australia). In some countries, brown bread is coloured but this is no longer the case in Australia.If you are buying bread from a bakery and it's unlabelled, you can ask the baker what has been added to the loaf. Some national bread chains list the nutritional composition of their breads on their websites.With sourdough, there is no regulation in Australia, so make sure you ask the baker if it’s authentic slow-fermented sourdough. Traditional sourdough contains just flour, salt and water and is made from a starter piece of dough containing natural or some added yeast. Many supermarket sourdoughs are more like regular white breads made using commercial baker’s yeast and flavoured with vinegar to give them a slightly sour taste. A proper sourdough is chewy, unlike the versions which just melt in your mouth and are high GI.Health benefits of breadConsuming wholegrain and high cereal fibre daily is associated with several health benefits:reduced risk of heart disease;reduced risk of type 2 diabetes;reduced risk of bowel cancer in adults;preventing weight gain.Bread and glutenGluten is a protein found in wheat, rye and barley and therefore, in most breads. Oats contain a related protein which can cause reactions in those with gluten intolerance.Despite our current obsession with gluten-free foods, the number of people who have been clinically diagnosed with coeliac disease and who must therefore avoid all gluten is small. Some estimate that it may be as high as 1 person in every 100, although that figure has yet to be confirmed in any large studies in Australia.Nevertheless, some people report that eating bread causes them to feel bloated and have digestive disturbances. If you have trouble after eating wheat-based products, such as bread, cereals, couscous, tabbouli or pasta, talk to your doctor or a registered dietitian about whether you might have coeliac disease or wheat sensitivity.Proper medical diagnosis using appropriate testing for coeliac disease is important before trialling a gluten-free diet. If testing rules out coeliac disease, your doctor or dietitian may suggest you trial a wheat-free diet to see if symptoms subside. But, always consult your doctor or dietitian before making any big change, like this, to your diet, as the symptoms may have another cause and there there may be nutritional considerations you haven’t thought of. Last Reviewed: 8 August 2013


I’m Olivia Crouppen, Gemma’s Culinary Assistant and Bigger Bolder Baking’s resident alternative baker. You may have seen me in a few other Bigger Bolder Baking videos like Homemade Twix Bars and Gemma Eats: Disneyland Food. As a baker with a passion for creating sweet treats that cater to a variety of lifestyles from vegan to Keto and everything in between, I’m here to share with you my holistic twist on all of the classic sweets I can’t live without.
Jennifer, The yeast has no carbs. The coconut sugar does have carbs, but the yeast feeds on it and through the process of fermentation uses the sugar for energy and releases carbon dioxide gas as a result. The yeast is for flavor, aroma, and in our opinion does help with a little bit of rise. Additionally, we don’t like to consider any foods “bad”, “off-limits”, or not keto. Instead, we opt to mainly eat nourishing real foods that fit into our daily macro intake. We hope this helps! Best of luck on your keto journey.

Therefore, when you’re following a ketogenic diet plan for beginners, your body is burning fat for energy rather than carbohydrates, so in the process most people lose weight and excess body fat rapidly, even when consuming lots of fat and adequate calories through their daily food intake. Another major benefit of the keto diet is that there’s no need to count calories, feel hungry or attempt to burn loads of calories through hours of intense exercise.
Now we do have a full meal plan laid out for you below, but I would encourage you to experiment a bit with some meals that might better suit your tastes. We love all of these meals, that’s why we picked them! We know everyone is different though. If you want to sub something in, just check to make sure the nutrition is comparable. Keto on a budget can be pulled off all types of different ways. This is just one example using a lot of our favorite meals. For example, if you have a bunch of coconut oil sitting around feel free to sub it in for the butter. If you have olive oil, sub it in for the blue cheese dressing. Don’t let this meal plan feel restricting, it is best used as a reference point and not as a hard and fast rule book. We put together this full day of eating video to show you an example of how we ate on $5 a day:
On average it takes most people about three days to get into ketosis on this Keto Quickstart Plan. The sticks will confirm that ketones are being excreted through your urine. That’s all. They won’t change color at all for no ketones, then there is trace (light pink) and it goes up from there to dark purple. The darkness of the stick doesn’t matter. As long as you are showing even trace amounts, then you are in ketosis and good to go. In fact, if you are showing really dark on the stick, you may be dehydrated and need to drink more water (see #4.)
Hi 😀 yes I have a question, just starting this Keto diet, so we’re very new at this but my boyfriend had a heart attack 8 years ago so we need to be very careful to not get to high on fat with him. Can he still benefit from this diet. His Doctor said he needs to get some of his weight off he is having a hard time breathing. The Doctor said a low carb diet. But I, we would like to try the Keto diet.
This plan entails eating about 120 grams of protein per day (or four 4-ounce servings of meat, fish or poultry) and around 130 grams of fat per day. Carbs are still restricted to less than 10% of daily calories. But many people find this modified keto diet easier to follow, because it allows you to eat more protein and less fat than the standard keto diet. The caveat is that this approach may not result in ketosis, because like carbs, protein can be converted into glucose for fuel. But the high-protein keto diet will generally result in weight loss.
Melissa I stumbled upon your site today and am so thankful that I did!!!! I’m starting this 3 day keto jump start today!!! I have 50 lbs to loose and I want my energy back and I want my life back!!!! Tired of being tired!! I love that you have gluten free recipes as my son was diagnosed with Aspbergers a year ago (high functioning autism) and I let my self go! I’ve got to get heathy so I can help my son so we can be on this journey together!!!! Thank you so much Melissa!!!
Bread deserves an important place in the diet because it is inexpensive, low in fat and provides a range of nutrients. Bread is one of the oldest processed foods - and various types include different grains, including wheat, spelt, rye, oats and barley, as well as seeds such as sesame, sunflower and linseeds.Bread products also include unleavened flat bread such as pita and Lebanese breads, either with or without added yeast, as well as roti, chapatti, and pumpernickel bread.Sourdough (the traditional, slow-fermenting, artisan-produced) bread is a chewy, sour-tasting bread produced using a starter culture containing natural bacteria and yeasts (rather than commercial baker’s yeast). Many sourdough loaves are based on rye flour, but others feature white or wholegrain flours.Many breads have added ingredients, such as extra grains, soy, seeds, olives, nuts and fruit as well as yeast and salt (needed for the action of the yeast). More highly processed breads may contain added fats and associated emulsifiers and a range of permitted chemicals to keep the bread soft and delay staling.Nutritional composition of breadBread is a valuable source of protein, carbohydrate, dietary fibre, many B group vitamins and some minerals.Much of the bread eaten in Australia is made from wheat.The wheat grain consists of 3 main componentsbranthe outer layer of the seed which contains much of the fibregermthe small part of the seed from which a new plant would grow. This contains vitamins (including vitamin E) and minerals.endosperm (the kernel)the largest portion of the seed - mainly starch and protein, this provides the nutrition for the growing seedThe nutritional value of bread depends largely on how the grain is treated during the milling process to make the flour. During milling, the bran and germ can be removed, leaving the starchy endosperm which is ground to make white flour. In Australia, white flour used for bread is not bleached.Choosing breadWhite breadis made from white flour ground from the endosperm only.Wholemeal breadis made from flour in which the entire grain is ground.Wholegrain breadhas a small amount of unground grain left in the flour. However, in Australia, the label “wholegrain” can be used to describe foods which have been completely milled or ground, as long as the entire grain is used and the grain constituents are still there in their original proportions. See the effect this has on the glycaemic index (GI ) of the bread, below.Multi-grain breadis usually made with white flour with a mixture of whole grains added, usually wheat and rye – it’s basically white bread with added grains.Bread made with wholegrain flour generally has more fibre, vitamins and minerals, especially iron, than white bread, however, white flour breads in Australia still contain a significant nutrient content.Glycaemic Index of breadThe GI ranks foods according to the extent to which they cause blood glucose levels to rise. The concept is particularly important for people with diabetes and especially relevant for foods that form the basis of a meal.White flour has a high glycaemic index (GI) which makes most white breads less suitable for those with diabetes and also for those who lead sedentary lives. Physical activity increase the chances of using the glucose that results from consuming bread as fuel. The dough conditioners (often called rapid dough risers) added to commercial sliced loaves decrease the fermentation time and change the nature of the starch granules in bread, increasing its GI.Traditional slow-fermented sourdough breads tend to have a low GI.Most wholemeal bread is made from white flour recombined with wheatgerm and bran in approximately the same proportions as the original wheat. These loaves contain the nutrients of the original wheat, including the overall level of dietary fibre, and can legally be labelled as wholemeal, but the disruption of the original grain makes the carbohydrate easier to breakdown in the intestine and raises the GI.Wholegrain breads that contain whole grains are low in GI, because the seeds and grainy ‘bits’ slow down the digestive process.Multi-grain breads, despite being made with white flour, can have quite low GI because of the added grains.Supplementation of breadWheat flour used in bread-making in Australia must be supplemented with folic acid (except flour labelled “organic”) and thiamin, and the salt used must be iodised salt (again, this is optional in ‘organic’ loaves).Salt in breadBecause it is widely consumed, bread is a major source of salt in the Australian diet. This is a concern as a high-salt diet is known to be linked to high blood pressure and increased risk of heart disease. For this reason, leading bread manufacturers have voluntarily agreed to reduce sodium in their bread products to 400 mg per 100 g or less by the end of 2013. Note, however, that many foods, including fast foods, soups and sauces contain much higher concentrations of added salt.Tips for buying breadLook for the first ingredients in the list – as the ingredients are listed in order of quantity used. Depending on what type of bread you want, look at the flour used and additives. Whole grains and seeds in the bread add extra nutritional value and reduce the GI.“Wheat flour“ essentially means white flour, whereas “wholemeal” flour is flour where the whole grain is used, usually by recombining white flour with bran and wheatgerm. Wholegrain flour may be made by grinding the whole wheat grain rather than recombining the elements of the wheat grain. Also, look for the percentage of the flour, as further down the list you may find other flours in lesser amounts if the bread is made with mixed flours.Look for salt content – a slice of some breads can contain as much as 580 mg sodium. The Heart Foundation recommends choosing breads that have 400 mg sodium or less per 100 g.High fibre content is a nutritional advantage and wholegrain breads usually have at least 6 g or more per 100 g.All you really need to make bread is flour, yeast, water and salt, however, supermarket breads have various additives and preservatives added to extend shelf life and to improve the look, texture and taste of bread.The list of ingredients can include sugar, added vitamins and minerals, dough improvers (make the dough rise more rapidly), emulsifiers (keep the fat evenly distributed in the bread) and various preservatives or mould inhibitors (usually used in summer or humid areas of Australia). In some countries, brown bread is coloured but this is no longer the case in Australia.If you are buying bread from a bakery and it's unlabelled, you can ask the baker what has been added to the loaf. Some national bread chains list the nutritional composition of their breads on their websites.With sourdough, there is no regulation in Australia, so make sure you ask the baker if it’s authentic slow-fermented sourdough. Traditional sourdough contains just flour, salt and water and is made from a starter piece of dough containing natural or some added yeast. Many supermarket sourdoughs are more like regular white breads made using commercial baker’s yeast and flavoured with vinegar to give them a slightly sour taste. A proper sourdough is chewy, unlike the versions which just melt in your mouth and are high GI.Health benefits of breadConsuming wholegrain and high cereal fibre daily is associated with several health benefits:reduced risk of heart disease;reduced risk of type 2 diabetes;reduced risk of bowel cancer in adults;preventing weight gain.Bread and glutenGluten is a protein found in wheat, rye and barley and therefore, in most breads. Oats contain a related protein which can cause reactions in those with gluten intolerance.Despite our current obsession with gluten-free foods, the number of people who have been clinically diagnosed with coeliac disease and who must therefore avoid all gluten is small. Some estimate that it may be as high as 1 person in every 100, although that figure has yet to be confirmed in any large studies in Australia.Nevertheless, some people report that eating bread causes them to feel bloated and have digestive disturbances. If you have trouble after eating wheat-based products, such as bread, cereals, couscous, tabbouli or pasta, talk to your doctor or a registered dietitian about whether you might have coeliac disease or wheat sensitivity.Proper medical diagnosis using appropriate testing for coeliac disease is important before trialling a gluten-free diet. If testing rules out coeliac disease, your doctor or dietitian may suggest you trial a wheat-free diet to see if symptoms subside. But, always consult your doctor or dietitian before making any big change, like this, to your diet, as the symptoms may have another cause and there there may be nutritional considerations you haven’t thought of. Last Reviewed: 8 August 2013
Hi Kelly, All packaged foods will have a nutrition label that list the macros per serving, including fat, protein and cabrohydrates. Net carbs, which is what most people look at for low carb and keto, are total carbs (the amount on the label) minus fiber and sugar alcohols, as explained in the article above. I have a low carb food list here that gives you a full list of all the foods you can eat, and the net carbs in each. You can also sign up above to be notified about the meal plans, which are a great way to get started.
Reaction to eggs could be due to the following: Read Healthy Traditions website regarding chickens being fed soy – soy will be in the eggs. If you can’t get truly organic soy corn free eggs, you may order through them. It is said all soy, even organic is contaminated GE, plus it is said by reliable sources that organic soy, if consumed, should only be fermented. Non organic soy and corn are GE and heavily sprayed with diluted white phosphorus and flamydahyde (sp?) embalming fluid i.e. glousphate (sp) in Roundup Ready among other toxic chemical witch’s brews that farmers use requiring wearing hazmat suits.
So when i made this bread it didnt really stay the way i wanted it to be because when i took it out it looked like regular bread but after like 5-10 minutes it sunk down and mine turned blueish-purpleish….is that good?? I dont think i will be making this again….and i measured out all the ingredients too so i dont know what i did wrong…. PLEASE HELP!!!!!!!!!!!!!
Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.
Spreadbury, I. (2012, July 6). Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity. Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy, 5, 175–189. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402009/
I made it tonight and use a mini loaf pan. It came out delicious. I used the http://www.tasteofhome.com/article/how-to-cut-down-recipes/ link to adjust the recipe measurements using the one third column. I used 2 egg whites. The slices will be small but it was delicious with melted butter. Keto bread recipes and I have tried quite a few have not turned out well for me. I do not like to waste expensive ingredients that is why I will usually do a small amount first. This recipe has been the exception. It is good simple and delicious. I will make it again using the recipe as written. Note: I whipped the egg whites for 10 minutes to get the right consistency. I hope this helps and thank You Maya for finally for me making a bread that tastes great and is easy to make.
Hey Maya!! This is the 2nd recipe I’ve tried off your website and again I love it!! Turned out really well. I can have sandwiches again or a quick piece Of toast when I’m in a hurry to get out the door. I was skeptical about the xanthan gum since I tried a recipe using psyllium husk powder. I did not like it. I can’t taste the xanthan gum so I have no problem using it going forward. Thanks again for the recipe!!!

I have a loaf cooling on the counter right now. I couldn’t wait to take a piece of it so I hacked a piece off after 5 minutes and tasted it. I don’t get it, it’s the closest thing to real bread but does’t have any wheat in it! How can the crust taste so good?! I’m on a low carb diet so I have suffered through all sorts of weird tasting bread. This one is chewy, with nooks and crannies for sauces and butter. Mine came out purple, but I think it’s a lovely color. I used the bulk psyllium husk powder at my local health food store.


Not quite sure if I’m doing it wrong but the mixture isn’t liquidy at all, it’s almost dry, it’s a bit difficult to mix and I had to add a tablespoon of water to even mix it. It didn’t come out fluffy looking like yours did, it’s rather dense (I guess from overmixing), but it doesn’t taste bad. I also added a pinch of oregano, cumin and garlic powder. I toasted it and had some hummus with it. 🙂 Any idea how to fix the batter or what I’m doing wrong?
If you did attempt to eat one food for an extended period of time, you would probably get sick of eating the item far before you gave yourself any severe nutritional deficiencies. That’s due to a psychological phenomenon called sensory specific satiety. Scientists have found that the more you eat something, there’s a corresponding decline in pleasantness. But some foods are more prone to this than others (like high protein foods), and some researchers have found that bread might be in fact fairly resistant to this phenomenon.
Hello!! Went grain free about two months ago to reverse a chronic illness. Am feeling great but was jonesing for a piece of bread!! Big time!! And that’s what you gave me! I wish I could share the photos I have of this loaf which baked up beautifully!! It is light and airy and tastes mild and yummy. Interestingly, when I toasted it up, a hint of coconut came out (obviously from the coconut flour). Thank you so much for sharing this… sandwich here I come!!
So the next time you sit down for a meal, eat more tasty bread and less fattening food…you will lose weight… and even save money! Often I will have bread and two appetizers, one of which I take as a main course. I like a little dessert which I often share with my tablemates. Once in a while, if I decide to have an appetizer and a main course, I will steal a bite of someone else’s dessert…but I always eat my bread.
Simply, this is a lovely bread recipe to have on hand no matter what. You will love this fluffy aromatic bread. Made with no yeast and in one bowl, it’s actually kind of unbelievable how tasty it is considering the usual process that goes into making bread. The end result is for everyone, and just so happens to be super low in carbs, gluten and grain-free!
Hi I made the Easy paleo keto bread 5 ingredients. It was moist, texture was good but it didn’t turn out completely white, more like a pale yellow and the crust was overdone. I opted for honey as my sweetner because this bread is for my nephew who has autism and we want to keep it as natural as possible. I baked the bread exactly at 325 for 40mins uncovered and then another 40mins covered (tent). What could I do next time to achieve a white bread with golden crust?

Your bread recipe is the first recipe which turns out like bread! I was so excited. I loved the texture and the smell. Even though i wasn’t using a mixer, it’s still very delicious. Even more delicious when i toast it whenever i wanna have a slice. Can’t wait to try the rest of your recipes. Thanks Katrin. p/s: i didn’t have xanthan gum, so i replaced with arabica gum.

Essentially, the keto diet for beginners works by “tricking” the body into acting as if its fasting (while reaping intermittent fasting benefits), through a strict elimination of glucose that is found in carbohydrate foods. Today the standard keto diet goes by several different names, including the “low-carbohydrate” or “very-low-carbohydrate ketogenic diet”(LCKD or VLCKD for short).
I made this tonight for the first time and I don’t think I ground my psyllium husk enough because the bread had some “crunchy” parts (and not in a good way). Also, I did get a little sinkage, though not too bad. I also inadvertently added baking soda instead of baking powder, so tried to scoop it out and then add the baking powder. I think ultimately, I had too much. Finally, I felt like it needed more salt. It seemed to lack flavor.
Just made this and as a normal bread lover, I am very impressed! But do have a question. Can you over cook this? Mine seems a bit light inside, like a teenie bit mooshy, and can’t see it holding up in a sandwich. The temp was at 200 inside but I had already had it in for like 50 minutes longer than the posted time and I could still hear a little squish but didn’t want to over cook.
Finally made this recipe, is my second bread recipe I’ve made and the top is nice but the inside always feels moist … I am putting it in the oven a bit more to see if it dries out, is that the texture that it should have because of the butter or what? I liked the flavor! Just not sure of how is supposed to be inside. I haven’t watched the video yet. Thanks!!
Like weeknight dinners. It goes without saying that weeknight dinners should be the easiest of them all because you have neither the time nor the inclination to spend a bunch of time in the kitchen. But you still need to eat! That’s why I’ve done the work for you. These are the best and easiest low carb dinner recipes you could hope for. You’re welcome!
Following a ketogenic diet puts your body into a state of “ketosis,” which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose from carbohydrate foods (like grains, all sources of sugar or fruit, for example). This is in contrast to a glycolytic state, where blood glucose (sugar) provides most of the body’s fuel (or energy).
If you’re a newbie planning your weekly keto diet menu, make the meals as easy as possible. A keto breakfast, for example, can take advantage of many classic breakfast foods, including eggs, bacon, sausage, and ham. Eggs are real winners in the keto world. They’re extremely versatile, easy to cook, and have just half a gram of carbs but 6 g of protein and 5 g of fat.
I am reading some of the comments here and am a little flabbergasted by the negativity, I have a home in a poor to working class city, where some people own homes and some live in apartments, I currently live in an apartment but will be moving to a very small modest home for two, that my husband and I just purchased, this past summer I grew vegetables and herbs on my balcony, I have friends who have small to large gardens in their backyards where they grown their own vegetables, this is how a lot of us make ends meet, by growing our own food, also, people pick up vegetables and fruits and sometimes meat from food pantries all over the city, I live in Cleveland, Ohio, where you can get fresh fruit and vegetables from like I said , food pantries and churches, I cannot believe that this person is called an elitist just because she said that she like to eat fresh food, what is wrong with that? and really how in the world can you call her an elitist when you are purchasing a lot of ready made food? That cost a lot of money, it just sounds like a lot of jealousy and someone trying to vent, stop buying all of that processed food and maybe you could have more money to buy more fruit and vegetables, and really try to grow your own, there is a lot of videos that can show you how. where do you all live? even in third world countries people have gardens and have access to fresh markets, sometimes more than we do, really! I don`t know what else to say.
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