Throughout world history, bread has always been one of the most widely consumed food items. The art of baking dates back to as far as 30 millenniums ago — the earliest human-made bread with simple ingredients like water and grains. Just like rice, it comes in different varieties: from the straight-from-the-oven hot and fresh to the cold and crispy one — this familiar yet unique taste is second to none. The fact that it can go with varieties of dishes is one of the reasons why it is so popular and loved.
However, with the world becoming more conscious about the number of carbohydrates being consumed daily by the human body, a lot of people are beginning to opt for a low-carb diet like keto. This is where Ezekiel bread comes in — it is popular for being a healthy option for people who consume a low amount of carbs.
The puzzling question that this article is pursuing: Is Ezekiel bread healthy enough to be included in a ketogenic diet? Put differently, is Ezekiel bread keto?
What Is Bread?
Before we go ahead to looking at Ezekiel bread and keto, as well as its carb ratio, we should go over the concept of this product and what its basic nutrients are.
One fact is for sure: it is made from grain. However, there are few exceptions to this widely-believed claim. While the necessary macronutrients of bread depend mainly on its type, it has been proven that a single slice can contain carbohydrates ranging from 15-25 grams, fat between 4-8 grams with zero protein.
Bread has a great taste, no doubt about that, but some people are sensitive to gluten, and ingesting it can be very uncomfortable or even risky for them. Therefore, when one is switching to a low-carb or ketogenic diet, the bread usually is one of the first foods that they refuse, and this has nothing to do with the high level of carbohydrates and fat.
What Is Ezekiel Bread and Is It Healthier Than Others?
Although being flourless, yet, Ezekiel bread isn’t gluten-free. Barley, millet, wheat, spelled, and even legumes like soy and lentils are its components. Some also may include rye, sesame, sorghum, and brown rice. There are only 15 grams of carbs in each slice, and this amount can go lower, depending on the particular sort.
Ezekiel bread features a nutty flavor. If you are looking for it in a grocery store, you might want to check the freezer section because it cannot survive on the shelf. The difference between Ezekiel bread and all the others is the ingredients, of course. With Ezekiel bread, the sprouting grain is added, which makes it easily digestible, while also increasing the nutrients contained in the product.
Even though Ezekiel isn’t gluten-free (meaning it can’t be taken by people who are intolerant to gluten), it sure has several health benefits. First of all, it is organic as it is devoid of any artificial preservatives, flavor, or even sugar. Not only is it rich in fiber but also contains an incredible amount of protein, essential amino acid, Vitamin C, B6, B2, and B5. It also has zinc, iron, calcium, copper, and magnesium.
Why Is It Called Ezekiel Bread?
Ezekiel bread is named after the Bible Verse Ezekiel chapter 4, verse 9. All the ingredients that are needed to make bread are listed there. It is the ancient baking method, and there are several claims that it even beats the modern way hands down.
Contrary to what the name implies, Ezekiel bread is neither for a particular sect nor used for religious purposes or festivals. The name was given as a way of paying homage to unprocessed food and the beauty of its naturalness.
Ezekiel Bread Carbs and Nutrition
While a lot of people are beginning to stay away from high-carb food items, some types of bread can be quite nutritious and healthy. Ezekiel’s one of them.
Is Ezekiel Bread Low in Carbs?
It is worthy of mention that you’ll find 15g or fewer carbohydrates in one slice. Since you can only take up to 50g per day on keto and up to 20g or less while on a low-carb diet, Ezekiel bread can be said to pass the test. If eaten moderately, the Ezekiel diet can be partially classified as low-carb.
Ezekiel Bread Is Not Gluten-Free
While Ezekiel bread is healthier than other types, it isn’t gluten-free. Three of its main ingredients (wheat, barley, and spelt) all have gluten. Therefore, if you are sensitive to it, you might want to avoid this product.
Benefits of Sprouted Grain Breads
While eating bread poses a few health risks, the one made of sprouted grain — Ezekiel — comes with several benefits. Here are four of them.
A Good Source of Protein
Bread made with the sprouted grain is rich in protein, which is, in turn, nutritious to the body. Sprouted grain has plenty of amino acids (which is the foundation of protein and other fundamental processes in the body. Amino acids are also important as they not only aid the metabolic process but help with transportation and storage of these nutrients.)
The loaf contains a great deal of these essential nutrients — 18 amino acids, including 9 most important ones. Threonine, valine, tryptophan, phenylalanine, leucine, histidine, methionine, lysine, and isoleucine are impossible for your body to produce by itself.
Abundant in Vitamins and Minerals
Bread made from the sprouted grain is abundant in vitamins and minerals because while the sprouting breaks down the anti-nutrients that are present, your body can easily absorb these useful substances. Reducing the phytic acid amount in the bread helps with this.
Ezekiel bread is rich in Vitamin B, C, and E, which help in strengthening the immune system. Sprouted grains have them in abundance, so no doubts there is more than enough for your body to absorb.
Fibers aid with digestion, and since sprouted grains are rich in fiber, Ezekiel bread can be said to improve digestion in the human body. During the process of sprouting, the exposed starches of the grains are broken down into simple sugar, which is easily assimilated and absorbed by the body.
Helps Regulate Blood Sugar
The GI — glycemic index — not only measures total carbs and the rate of their absorbance but also how they affect blood sugar. This GI goes between 0-100, and presently, Ezekiel bread takes only 36th position.
Other types of bread like whole-wheat and white are rated on 70 and 71, respectively. This is one of the reasons why Ezekiel is a good choice for people who are monitoring their blood sugar levels. The high fiber level is one of the reasons it works on reducing blood sugar spikes in the human body.
Can You Have Bread on a Low-Carb Diet?
One of the factors that can determine whether you can have bread on a low-carb diet is the type you are going to consume. Another determining factor is what your carb intake for the day is. If you are a newbie and only trying to get into ketosis, you might want to stay away from any baked goods or gluten for now. However, if you are the type that is used to the diet and has switched to CKD (Cyclical Keto Diet), bread made with sprouted grain could be okay as long as you are not gluten-intolerant.
Following CKD, a slice of Ezekiel bread won’t do any harm, since it contains your carb and protein in their appropriate amount.
When Should You Avoid Bread on a Low-Carb or Keto Diet?
If you’re not on the CKD, you should stay away from all types of bread. The ketogenic diet is more complicated than others as it completely alters your metabolism function. Therefore, if you are only trying to get into ketosis, taking bread wouldn’t do any good.
Three of the Best Supermarket Buys
Original Ezekiel Bread
The original Ezekiel bread is made by Food for Life, and anyone can order it online. There are several varieties of it: cereal, tortillas, and pasta. The price for a loaf is as low as £4.59. This Ezekiel bread on keto is great for you.
Everfresh Sprouted Bread
The Everfresh bread can be bought at the Holland & Barrett health store. Its price ranges from £1.99 to £16.88.
Biona Vitality Rye Bread
Biona Vitality Rye bread is wheat-free made from sprouted seeds. It contains zero added yeast and can be bought for £2.20.