Can you have any bread on keto?

So you need to eat less than 120-130 grams of carbs in a day for a low-carb diet, or less than 50 grams for a ketogenic diet. A piece of bread might be 20 grams of carbohydrate, so sure, you could have some bread.

prekure.com - Can I eat bread if I'm on a low-carb or keto diet? - PreKure

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Can I eat bread if I’m on a low-carb or keto diet?

We put 10 of the most common nutrition questions to Prof Grant Schofield and Dr Caryn Zinn. Here’s question 2: Can I eat bread if I’m on a low-carb or keto diet?

It depends on how much bread. The idea with a low-carb or a ketogenic diet is that you are sufficiently limited on the carbohydrate you eat, that you can’t supply the brain exclusively with glucose, and there’s some metabolic stress that makes you oxidise fat better. So you need to eat less than 120-130 grams of carbs in a day for a low-carb diet, or less than 50 grams for a ketogenic diet. A piece of bread might be 20 grams of carbohydrate, so sure, you could have some bread. But not that much. If you are on low-carb or keto, within the realms of being sensible and eating whole unprocessed foods, you might have 50-100 grams of carbs to play with, and you can choose where you want to get that from. And if it’s bread every now and again, then absolutely, enjoy it! Of course, if you have some kind of gut-related issue and you can’t tolerate gluten or components of bread, don’t eat it. But otherwise, it’s fine. Bear in mind that most breads fall into the category of what we call ultra-processed foods, which is what we’re trying to avoid. And of course, the philosophy around low-carb and keto is that we do centre our foods around whole, unprocessed foods, and low human interference factor.

Learn more

Take your nutrition knowledge to the next level. Prof Grant Schofield and Dr Caryn Zinn are the lead instructors in the Certificate in Advanced Nutrition. is designed to give you a university-level education in nutrition at a fraction of the cost. gives you a solid foundation in the science and practice of nutrition including low-carbohydrate and keto diets, fasting, weight loss, gut health and allergies.

Learn more here.

Question 1: How much read meat should I eat?

Question 2: Can I eat bread if I’m on a low-carb or keto diet?

Question 3: What is a healthy diet?

Question 4: Should I avoid dairy products

Question 5: Is eating plants only healthier than eating meat and plants?

Question 6: Do calories matter for weight loss?

Question 7: Do stress and sleep affect weight loss?

Question 8: Dietary guidelines – what’s wrong with them?

Question 9: Does alcohol contain a lot of sugar?

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Is yogurt allowed on keto?

Any type of yoghurt could be included in the keto diet, as long as the total carbohydrate intake across the day remains low enough to keep the body in ketosis (using stored fat instead of carbohydrate to fuel the brain and body).

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The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan. While there are variations of the keto diet, they all include high levels of fat, moderate protein and very low levels of carbohydrate. The ratio of these nutrients is generally 55 to 60% fat, 30 to 35% protein and 5 to 10% carbohydrate.1 Any type of yoghurt could be included in the keto diet, as long as the total carbohydrate intake across the day remains low enough to keep the body in ketosis (using stored fat instead of carbohydrate to fuel the brain and body). Whilst different brands of yoghurt will vary in their carbohydrate content, on average a 200g tub of 3% fat, natural yoghurt will contain 10.8g of carbohydrate, compared with 31.2g of carbohydrate in a 200g tub of 2% fat vanilla flavoured yoghurt.2 Based on this, the natural yoghurt would be the most suitable on the keto diet. When choosing a yoghurt for a keto diet, it can be useful to read the Nutrition Information Panel on the product label and compare the amount of carbohydrate per 100g across different yoghurt types.

For personalised dietary advice see an Accredited Practising Dietitian.

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