Can you have sourdough bread on keto diet

Some Ezekiel bread contains other ingredients, such as sesame or sorghum. The grains in Ezekiel bread are allowed to sprout before the flour-milling process. The thinking is that sprouting increases the nutrients available in the bread, while also reducing the impact that the carbohydrates in the bread have on blood sugar.

One slice of this bread contains 15 grams g of carbohydrate so people could incorporate it into a low-carb diet plan. However, as Ezekiel bread contains grains such as barley and wheat, it is unsuitable for individuals with gluten intolerance or celiac disease. Cloud bread Cloud bread, or oopsie bread, is very popular with keto and low-carb dieters. Cloud bread is a protein-rich alternative to regular bread and makes a great sandwich base or English muffin replacement. There are various recipes for cloud bread, but a simple version is as follows.

Line a baking sheet with greased parchment paper lightly. Separate the egg whites from the yolks. In a huge bowl, whisk the egg whites with an electric mixer until they form stiff, foamy mounds. In a second bowl, mix the egg yolks, cream cheese, and salt. Fold the egg whites into the second bowl, being careful not to knock the fresh air out of them. Scoop the mixture into bun-sized dollops on the baking bake and sheet for approximately 30 minutes until golden.

Cloud bread is a versatile, every day simple alternative to bread that many people on low-carb diets eat. Eggplant disks A more straightforward alternative to sandwich bread is eggplant.

People can cut the large end of an eggplant into disks that are 1-inch thick, season them to their liking, and grill or bake them then. They have cooled Once, these disks can be the base for a burger. For a deli-style sandwich, cut the eggplant lengthwise to form larger slices. Portobello mushroom burger buns People can also use large baked or grilled portobello mushrooms in place of bread. The mushrooms can be added by them to the grill during barbecue season to make low-carb burger bun substitutes.

These may have a more substantial mouthfeel than other bread alternatives. Alternatives for wraps and tortillas include the following: 1.

Lettuce leaves People can use iceberg lettuce leaves as a tortilla substitute when making wraps. Big iceberg lettuce leaves can make fresh, flexible wraps. The outermost leaves of the lettuce are the largest, most flexible leaves, and they are ideal for making mini burritos often. People can break them off the head of lettuce to use them gently. Many lettuces, such as iceberg, romaine, or red leaf, are ideal for use as low-carb taco shell alternatives. Many people prefer romaine lettuce for this purpose, as the crisp ridge in the center of the lettuce provides a natural line along which to fold the taco in half.

Steamed collard greens A gently steamed collard green leaf is a more durable option for wraps and may provide some extra nutrients. Use collard greens when there is more filling for the wrap, or when the wrap needs to last a while before consumption.

Collard greens are less likely to break than lettuce leaves generally. To steam the collard green leaves: Bring a little amount of water to boil in a sizable pot. Fit a metal colander over the opening of the pot, and place the collard leaves in it. Place the lid of the pot over the colander. Steam the leaves for 1-2 minutes before removing them and letting them cool. The leaves are ready to make a delicious wrap now. Another option is to blanch collard leaves by adding them to boiling salt water for 30 seconds and then quickly cooling them in an ice bath.

Cabbage Cabbage has a flavor that may be preferable for specific foods. A blanched or steamed cabbage leaf, prepared in the same way as collard greens, makes a perfect wrap for small, flavorful items, such as wontons, spring rolls, and dumplings. Nori sheets Nori sheets are simple to use to make a wrap. They have a salty taste and pair well with a range of foods slightly, including eggs and hummus.

However, nori sheets can quickly become soggy, so it is best to keep them separate from the filling until it is time to eat the wrap. People who are avoiding bread and trying to stick to low-carb foods might miss eating their favorite comfort foods. The healthful replacements below may help fulfill any cravings. Cauliflower pizza crust Share on Pinterest It is possible to make a low-carb pizza crust using cauliflower and eggs.

Place a chopped head of cauliflower in the food process and processor it until it resembles rice. Steam the shredded cauliflower for 4 minutes and drain well. Thoroughly mix the cauliflower with 2 eggs, one-quarter of a cup of almond flour, a pinch of salt, and your choice of spices in a huge bowl. Transfer the mixture to a pizza pan or lined baking sheet and form it into a pizza crust shape. Bake for 15 minutes approximately.

This crust is ready for toppings and sauces now, like a regular pizza just. Zucchini lasagna Zucchini pasta is a low-carb alternative to pasta that individuals can also use to make lasagna. Thinly slice zucchini lengthwise and use the strips rather than pasta sheets.

The total result is a filling, familiar dish that is much lower in carbohydrates. Almond flour pancakes Many people on low-carb diets like to fulfill their sweet tooth with a baked product. It is possible to make baked, flour-based products, such as pancakes and muffins, both gluten-free and low-carb. For example, people can use the recipe below to make almond flour pancakes: Ingredients: 2 cups of almond flour use hazelnut or acorn flour instead if favored 4 eggs half a cup water or almond milk 1 tsp baking soda favored low-carb sweetener, such as xylitol, erythritol, or steviato taste Mix the ingredients in a bowl until smooth and allow the batter to sit while the pan heats up.

Pour the batter into the pan and flip it when the edges become dry. These pancakes will need to be a little smaller than regular pancakes, as nut flours do not have the same elasticity as wheat. Sweet potato toast Sweet potato has become popular as an alternative to bread quite. People can use the following steps to make toast with it: Take a huge sweet potato. Cut slices that are one-quarter of an inch thick and toast them 2 or 3 times or until they are brown on the outside and soft on the inside.

Sweet potato toast works well with a variety of sweet and savory toppings, including avocado and eggs or peanut butter, bananaand cinnamon. Takeaway People who decide to remove bread from their diet may be losing a staple item from their favorite meals.

However, there are many healthful bread alternatives that they can use in its place. Bread alternatives can appear challenging to use initially, but individuals are generally quick to modify to them. Once individuals are familiar with these bread alternatives, they might not notice the lack of regular bread in their diet. Except for Ezekiel bread, the bread alternatives in this article are all appropriate for individuals who are intolerant to gluten.


111 thoughts on “Can you have sourdough bread on keto diet

  1. It’s all in the sales pitch l noticed people confused about nutrition in oats not much in them better to eat good food eggs veg meats fish, if companies want you to eat oats corn flakes sugars junk foods they give you a good sales pitch. These people and doctors nearly kill me with there advice my diabetes was sky high now under control no more tablets be aware who is giving the advice just because there doctors doesn’t mean a thing there just thought that way

  2. I broke my ketogenic diet by having it in the morning, I think it’s fine to have carbs in the mornings because your body will digest it better and will have more time. I think my body is at a good weight now. Just trying to maintain it.

  3. Dr Berg….its STEEL cut oats, not STEAL cut. Other than that, a very informative video. Keep em coming, Im learning a lot.

  4. Surely you can eat oatmeal as long as you stay at or below 50g of carbs per day?

  5. I am on first week of keto…always hungry no idea what to eat…thought oats would save me as its fulling but there goes that thought….watching and learning from your videos…thanks

    1. @Jeff Childs thanks, Ive never even heard of this before? . I grew up eating rolled oats, literally for practically every breakfast and I am 57 now, eaten thousands of bowls of porridge , and still love it, but steel cut is a new on me?

    2. When you look at the package in the store, the oats will be either rolled or steel cut. Rolled oats look like tiny flattened flakes. Steel cut looks like large grains of sand. The taste and texture of the two are quite different. Use butter or coconut oil in the cooked steel-cut oats for great flavor. 🙂

  6. I reached my goal weight and have kept it off for over a year thanks to Dr. Berg.
    I’m going to treat myself to a hot bowl of oatmeal this Fall/Winter. No sugar just oats , peanut butter and berries.
    It’s a little taboo .😋

  7. Hago ayuno intermitente ,no deseo adelgazar ,tomo avena por las mañanas con aceite de coco te verde,semillas de cáñamo y coco rrallado , ti is ok ? Thank you !!!

  8. Oats are the only carbs I eat as they are a healthy way to start the day.

  9. You can eat oatmeal on keto if u time it perfectly followed by intense workout… Ive done it and stayed in ketosis…. I ate 45 grams with sugar added… Waited 25 minutes and worked out for a hour…. Next day still in ketosis. But u better wait until your deep in ketosis first….

  10. I eat oatmeal everyday. No sugar. Just a few raspberries for flavor.

  11. Oatmeal is very good for you the right kind that is, in moderation exercise makes you lose weight just don’t over eat jeez

  12. If you want to lower the glycemic index couldnt you just add lemon to the oatmeal because the acidity lower index. There are studies that show adding acidic stuff to foods lowers the glycemic index. Dr. Berg any thoughts.

  13. I eat a small portion of steel cut oatmeal in the morning made with plant based milk. A little goes a long way. Economical & nutritious. A great start to the day.

  14. You can soak the steel cut overnight. It will not need cooking the next day.

  15. I still eat No sugar Alpen – I have it as a dessert with dinner around 6:30pm… and I use tinned Coconut Milk, rather than milk. Its delicious, satisfying and keeps me going until the next day when I break my fast around 1pm.

  16. OH my God You sounds like Brian Tracy LoL!!!!! The way you speak and everything!!! 😃😀😃😀😃😀😄 is he your granpa? 😂😂😂😂😂

  17. my personal trainer who was shredded with almost an 8pack of abs told me he eats oatmeal all the time to get lean. He was a natural bodybuilder and looked great

  18. Nothing wrong with eating a carefully selected porridge oats to have for breakfast with some berries.

    If i didnt eat my porridge every morning then i would be totally exhausted – when i first started Keto i didnt touch any form of wheat at all i.e bread or oats . After a few months i realise that i was just so drained …i got bags under my eyes and was just so tired .

    After the first two months i had lost 26lbs – but going into my third month i started to eat porridge every morning before i went out for my 2.5km fast walk – i wish i had just started my morning with porridge right from the start even before i begun my walks after the first 2 months. Porridge also gave me slow release of energy and stop me snaking on nuts – if you have enough oats in the morning it can also get you to actually start skipping lunch if you havent done any exercise throughout the day ……..before your evening dinner

    Ive lost a total of 40 lbs now and i feel great – so happy and im just going into my fourth month now .

    My advice for everyone is to not be so hard on yourself with regards to being afraid of such carbs – its all the unnatural sugars that will stop you from losing weight …chocolate , all the french fries with your burgers , fizzy drinks , biscuits , sugary sauces , and all the rest hidden in those big helpings of potatoes and ready meals.

  19. People are very likely confused as to what he meant by instant oats, even though he mentioned the added sugar which should have been an instant cue, but some might not have been paying attention. What he is referring to is those tiny little packets of rolled oats with different flavorings like cinnamon and spice and maple and brown sugar. He is not referring to unflavored plain quick oats in a bag that you measure out, which have a GI of about 60-66, some of which are actually labelled as instant oats.

  20. Oatmeal is a very good carb. If it the most helpful carb. I’m diabetic. My sugar drops too low if I don’t eat right. Oatmeal helps me keep my sugar levels in better check. The only thing I see in Keto is another name for ADKINS. So forget that!!!!!

  21. How about fermenting oats with cider vinergar and making an oatcake fried in coconut oil?

  22. Ive added so much mass in just a month of trying to add cup of oats after workout but keto youtubers say dont eat oats so im confused. Im trying to build mass 6 more kilos and keto has been super slow

  23. Is 20-30g of natural sugars ok on keto/low carb? I don’t intend on losing anymore weight. I am tooooo skinny!

  24. I eat real oatmeal with butter, pepper, and salt. I love it.

  25. The first time Ive heard somone even discuss a keto diet in relation to NOT wanting to lose weight. Not everybody who is on keto is doing it for weight loss.

  26. steal cut or plain (not instant oatmeal) works great by soaking it overnight, I put a little in my chia puddlings with berries, yum!

  27. It does not make longer…, soak it over night, then slight warm up.

  28. What about a half cup every other day pre workout to build muscle? Would you be kicked out of ketosis for a few hours or would you be left permanently out of ketosis consuming every other day?

  29. When I was 19-21-years old my routine breakfast was Instant oatmeal with sugar yoghurt on top of it. Then, of course, some bread with peanut butter and of course lots of coffee. If I only had Dr Berg back then….

  30. 🇵🇰🇵🇰🇵🇰🇵🇰🇵🇰🇵🇰🇵🇰🇵🇰

  31. if i going tyo eat oat what the best time time to consume,, and can i eat oat with meat? pls help

  32. Dr Berg, could you do the same analysis for a buckweat, in a cooked form. Unlike oatmeal it has tons of nutrients and antioxidants. But I cant find its GI for a cooked form. For raw it is 55 as well, but I know its carbs content drops from 70ish to 20% in a cooked form. It is popular in Russia and there are also soba noodles in Japan that are made from it. Thanks in advance.

  33. Its not a good idea to eat a ketogenic diet for weight loss. Everyone should eat oatmeal.

  34. Dr. Berg how about arrow root? I dont do keto but Im doing low-carb diet, what mean is I eat carb but healthy carb. Can you tell me if arrow root had bad effect on our body? Thank you, BTW love your recipe 🙂

  35. Happy to see this as Ive lost my goal weight of 4.5 stones on keto so as the weather is cooling down I will get my oatmeal even if it does take a while to cook 😀

  36. Is soya oil is getting us fat if we stop carbohydrates and sugar?

  37. I think 4oz of cooked Oatmeal is not going to hinder fat loss at all. I make it with 2 whole eggs whipped, a pinch of salt and a tea spoon of butter. It’s an incredible breakfast.

  38. I am trying an adapted low carb, I require glycogen more than most. so I try and plan my loads and depletions on a plan to eat what I will burn early and then more fats at night as my glycogen needs are taking care of. I need more max efforts in the early day then most will need all week, so just using Kenton and not giving a max effort is not beneficial for me and if I am training why would I not be hitting max efforts? if you train at 60%-70% whats the point? some days I can burn 10-15-20k cals and I need that glycogen, but after I go to a small red skin potato (small) pan fried with a 1lb ribeye. and I will repeat another steak later with a little broccoli raw just to keep things moving on schedule. seems to be working so far and getting good responses from my body. only 100 grams of carbs usually or on race day I at 100cals of carbs every hr to turbo charge and then run of fat. I have bonked at 19 hrs in one time and I instantly switched fuels in less then a couple minutes ( sounds crazy but I was circling the drain then bam)! Plain slow cooked oats and duck eggs every morning usually. I am always looking for input or suggestions. P.S. I have been full keto for long enough before to know it is lacking the max efforts, and I am all about max efforts!

  39. I had no clue there was such a difference between steel cut and instant oatmeal. Thanks Dr. Berg for sharing your wealth of knowledge!
    Out of curiosity, what are your thoughts on microwaving? Science shows no evidence of harmful effects or changes in the molecular structure of food, yet some educated people postulate that it causes cancer and is unsafe. Should I be worried?

    1. Lol all u got to do is read the package!! Oh.. And hes a chiropodist…!

  40. Some people I know shared with me they lose weight taking cold oatmeal, is like a resistant starch. I tried cold oatmeal and I didnt follow keto so strict, I tried warm oatmeal too and I still lose weight. I think cold oatmeal (resistant starch) is ok for some people? At least for me I still lose weight and I dont need to deprive or go too extreme on myself 🙂

  41. Oatmeal is great for preventing piles and fistula. Because of the sheer amount of fibre in it.

  42. Steel not steal. Is one minute oats made from scratch considered instant?

  43. How about soaking it overnight with kefir milk, a fermented version? ?

  44. What!! I mean 5 tablespoons of oats equals 8.8g of carbs which is under 20 g then U ll stay at ketosis tho.. is There any problem? Am I misunderstanding something? 😶 😅 I hope not Bcoz I love raw oats with hot water peanut butter cinnamon and berries…. 😋😋

  45. You are so wonderful for freely giving your advice like this. I would like to thank you for that, Dr. Berg. I for one, truly appreciate it.

  46. Short answer: If you dont wanna lose weight, just like to maintain it: YES
    If you are willing to lose weight: It can slow you down, so NO.

  47. Is Resistant Starch in oatmeal , thats not digested in the small intestine , be less of a carb issue ?

  48. dear doctor, is the oat meal even healthy for breakfast? not talking about the diet now…

  49. Darn it, I replaced white rice with steel cut oatmeal. This is why Im not losing weight! But I love white rice and I like oatmeal 😭

  50. Im on the keto diet Im hungry and I have no idea what to eat 😭😵😠

  51. I LOVE these videos with the very specific questions and in-depth answers! They are real learning deep-dives on interesting topics. Thank you!

  52. What can I have for breakfast now? I wish to lose fat and I have been having Oats Porridge for decades everyday for breakfast. Its just takes me 2.5 minutes to make in the microwave. Any advice out there????

  53. Hmm…my old fashioned oats are only 19 net carbs/ 0.5 cups…its 27 total carbs – 4 dietary fiber, 2 soluble fiber, 2 insoluble fiber = 19 net (right?)
    Where is he getting 55?

    1. @AngelaMarieTexas and so he is lol, somehow i totally missed the writing on the wall lol…thanks 😀

    2. hes talking about the glycemic index, not number of carbs 🙂

  54. Whenever I eat oatmeal I feel I just wanna sleep😴. I dont know if I eat much or milk or sugar! But I will feel likeeee 😴😴😴.
    I will try to measure with Almond milk and cut sugar and see how I will feel😏

  55. Phew!! I was holding my breath watching this video. I love oatmeal and Im glad that I can eat it… sometimes!!

  56. Of course not. Oats are high in carbs, it will stop ketosis. But if you want to go generally low carb you can do it.

    1. Not necessarily. If you stay below 50g or so of carbs per day then why would it throw you out of ketosis?

  57. I do 23h fast and l do have carbs and l still loose 2lbs a week.l love my otmeal😇

    1. I dont do keto, and l know ppl loose weight but it is not good for your liver.l try to eat healthy carbs in moderation! Now getting back to running and lm done with the 23h fast.

    2. Bubulina Rose roughly how many carbs do you eat? And do you just do IF without keto?

  58. Im seeing this videos and I think cant eat anything I used to eat … 😭

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