Is Ezekiel Bread Keto or Not?
According to the best available nutritional studies, Ezekiel bread has no fewer than 15 grams of carbs in just one slice. A low-carb diet, not to mention a keto diet, should consist of no more than 50 grams of carbohydrates a day. A ketogenic diet would require even fewer. So, if you are planning to eat very few carbs and are sure you will not accidentally have something with a few carbs in it, you can have a slice, or maybe two slices of Ezekiel bread.
Not everybody is equally insulin resistant, or resistant to carbs. Generally speaking, staying on the keto diet requires you to stay below 25 to 50 grams of carbs per day. You might get away with one or two slices of Ezekiel bread, three if you have an Olympic metabolism, but beyond that, you are asking for trouble. The average American diet contains between 100 to 150 carbs per day. So that is quite a divide between the keto diet and the norm.
In short, Ezekiel bread is not keto-friendly. You can afford a slice, maybe two, then you are on thin ice. Staying keto is generally a challenge for people, so if you are going to roll the dice with any food item that has the word “bread” in it, you are very likely to drop out of ketogenesis.
Ezekiel Bread Nutritional Facts
True Ezekiel bread is very healthy compared to most bread products you are likely to find in the supermarket. It is cholesterol-free and low in fat. It is a very good source of fiber, which is important for anyone who wants to get leaner. It is also sugar-free (technically) and is low in sodium. Ezekiel bread is also a decent source of protein, and anyone who wants to use it as part of a serious fitness routine will probably be fine as long as you are not trying to push through a “cutting” phase, in which case it is better to shoot for absolute zero carbs.
Ezekiel Bread Nutrient Facts Per Slice
3 Grams of Fiber
0.5 Grams of Fat
4 Grams of Protein
15 Grams of Carbohydrates
Bear in mind that not all Ezekiel bread is created equal. The kind described above is called Ezekiel 4:9, named after the biblical passage after which it is inspired which reads, “Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it […]”
That is good advice for anyone who is looking to trim down. But it is still pushing your luck if going ketogenic is your objective. Even the very most low-carb friendly bread has a relatively high number of carbs. Keep in mind, carbohydrates are habit-forming. So if you think you can have just one, you may have overestimated your willpower.
Health Benefits of Ezekiel Bread
The health benefits of properly made Ezekiel bread like the one described above should be clear to anyone with even a sparse understanding of nutrition. 80 calories is not a large amount for a single slice of bread, but it is not calories that make us gain weight, it is carbs, sugar, and other nutrients taken in unbalanced proportions. But if you are having a slice of bread, 80 calories is relatively low.
The three grams of fiber will help clean out your intestinal tract which is important not just for losing superficial weight. It is important so that the food you eat comes into contact with a greater amount of intestinal surface area for more efficient and more complete digestion. A fiber deficient diet does not just back us up, it also walls off sections of digestive tissue that should be busy transporting nutrients into our bloodstreams instead of just passing them through. Fiber helps with that.
The 0.5 grams of fat is not going to hurt anyone. Furthermore, the latest nutritional science is telling us that fat is not what makes us fat. Rather, it is substances our bodies are not meant to digest which have to be filtered through the liver and kidneys, and whatever is left over is stored as fat to protect from their toxicity. That is why losing weight very quickly can be dangerous.
The 4 grams of protein is a no-brainer bonus. You need protein, though excessive amounts can be processed into carb-like substances, 4 grams is unlikely to hurt anyone.
In the final analysis, it is that 15 grams of carbs in our low-carb Ezekiel bread that is pushing our luck.
Best Keto Brands of Ezekiel Bread
Just about any Ezekiel bread on the market is going to have roughly 15 grams of carbohydrates per 24 ounce slice. The best brand on most top ten lists is Ezekiel 4:9 by the Food for Life Company, described above.
The runners-up are ranked below.
Food for Life Ezekiel 4:9 Cereal
Another entry from Food for Life, this cereal version of their Ezekiel bread is essentially the same, except you are meant to eat it as a cereal. Keep in mind, milk has a bit of carb content.
Dave’s Killer Bread
Not an Ezekiel bread, technically speaking, Dave’s Killer Bread has all the virtues of 4:9 Ezekiel bread, with additional omega 3 fatty acids and a small amount of sugar.
Virginia Gourmet Ezekiel Bread
This sprouted spelt flour bread contains zero preservatives, but it does have a bit of added cane sugar, which is why it is not at the top of our list.
If Ezekiel Bread is Not Keto Friendly, What are the Alternatives?
Finally, the major takeaway here is the fact that no bread is truely keto-friendly. You might be able to squeak a few carbs under the radar, but any way you slice it, eating bread on the keto diet is pushing your luck. Still, among all the bread products you could choose, the low-carb Ezekiel bread, Ezekiel 4:9, described above is your best bet. If you want to try your luck with some non-Ezekiel alternatives, here are a few you may consider.
Columbia County Bread & Granola Sprouted Wheat
This Sprouted Wheat is made with sprouted wheat, salt, yeast, and water. It lacks barley and millet that make Ezekiel bread, it is simple and high quality and pure
Oasis Flaxseed Bread
Oasis Flaxseed Bread has a high dose of fiber and protein. Its reliance on flax makes it denser and lower in the glycemic index and carb content, making it a solid choice.
Alvarado Street Bakery Sprouted Multi-Grain
This Sprouted Multi-Grain comes with many of the grains needed to make Ezekiel bread, but not all. It is shipped frozen to keep it fresh. It contains added honey for flavor, but it is still a strong contender for keto dieters who want to try working a little bread into their repertoire.