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Is Rewena Bread Keto-Friendly?

Rewena Bread on a kitchen counter

If you've been exploring the world of ketogenic diets, you might have found yourself asking, "Is Rewena Bread Keto-Friendly?" In this article, we've delved into the carbohydrate content of this traditional Maori bread, explored its impact on a keto diet, and discussed several low-carb bread alternatives that can successfully replace Rewena Bread in your keto meal plan.

While Rewena Bread offers its own unique flavour and nutritional benefits, we've found that its high net carb content makes it a less than ideal choice for those adhering to a ketogenic diet.

However, the world of keto-friendly bread alternatives is vast and exciting, offering many opportunities to enjoy the comfort of bread on a low-carb, high-fat diet.

As always, remember to consult with a healthcare professional before making any significant changes to your diet.


  • Rewena Bread is not keto-friendly due to its high net carbohydrate content.
  • While nutritionally beneficial in some ways, Rewena Bread can disrupt ketosis, a key metabolic state in the ketogenic diet.
  • Good news: We've explored several tasty, low-carb alternatives to Rewena Bread that align with a keto diet.

Is Rewena Bread Keto-Friendly?

Let's not beat around the bush here: Rewena Bread is not keto-friendly. We know, that's a hard pill to swallow for all the Rewena Bread lovers out there, but let's break it down.

Firstly, we need to understand what makes a food keto-friendly. A ketogenic diet is high in fats, moderate in proteins, and very low in carbs. The goal is to drive your body into a state called ketosis, where it burns fat for fuel instead of carbohydrates.

Now, let's talk about Rewena Bread. This traditional Maori bread is absolutely delicious, with its unique sourdough taste and dense texture. But when we look at its macronutrient composition, it becomes clear why it's not suitable for a keto diet.

Per 100 grams, Rewena Bread contains 49.68 grams of net carbohydrates. This is significantly higher than what a ketogenic diet recommends for an entire day. Most ketogenic diets advocate for limiting daily carbohydrate intake to just 20-50 grams.

Think about it. Just a couple of slices of Rewena Bread could almost max out your daily carb limit, leaving little room for vegetables and other nutrient-dense, low-carb foods that are essential for a well-rounded keto diet.

Can Rewena Bread be Incorporated into a Strict Keto Diet?

The short and simple answer is, unfortunately, no. Rewena Bread and a strict keto diet are like oil and water; they just don't mix. The reason is primarily due to the high net carbohydrate content in the bread, which could easily knock someone out of ketosis.

Now, you might be wondering, "What if I just have a small piece?" Here's the catch. Even a small serving of Rewena Bread can take up a large chunk of your daily carb allowance on a strict keto diet. Remember, most keto diets advocate for limiting daily carb intake to about 20-50 grams. One small 100g serving of Rewena Bread contains 49.68 grams of net carbs, nearly meeting or exceeding the daily limit for many people on a keto diet.

That's why it's really important for people following a keto diet to keep track of their carb intake. There are numerous apps and tools available that can help you monitor your macronutrient intake and ensure you're staying within your daily carb limit.

Not only will these tools help identify the carb content in foods like Rewena Bread, they can also provide information about other nutrients, helping you to maintain a balanced diet and ensure your body is getting all the vitamins and minerals it needs. Remember, keto is not just about cutting carbs; it's also about maintaining a healthy balance of nutrients.

We understand that this might be disappointing news for the Rewena Bread lovers out there, but don't worry. There are plenty of delicious, low-carb alternatives available that can satisfy your bread cravings without sabotaging your keto diet. We'll dive into some of those options a little later in this guide.

Delving into the Carbohydrate Content of Rewena Bread

When we delve into the details of the carbohydrate content of Rewena Bread, it's clear to see why it's not a suitable choice for those on a keto diet. This traditional Maori bread contains 49.68 grams of net carbs per 100 grams.

But what exactly are net carbs? Net carbs are the total carbohydrates in a food, minus the fiber content. Fiber is a type of carbohydrate that isn't digested or absorbed by your body, and therefore, doesn't contribute towards the total carbohydrate content that affects ketosis.

On a keto diet, we look at net carbs since those are the carbs that your body can actually digest and use for energy. Too many net carbs and your body will switch from burning fat to burning those carbs, pulling you out of the state of ketosis that’s central to a keto diet.

Now, to give you an idea of what this looks like in real-world terms, let's consider a typical serving of Rewena Bread. If you were to have a 200-gram portion (about the size of a medium slice), you'd be consuming nearly 100 grams of net carbs. That's double the upper limit of what most keto diets recommend for an entire day!

What does this mean? Well, even a small slice of Rewena Bread can use up your entire carb allowance for the day on a strict keto diet.

Nutritional Snapshot of Rewena Bread

Rewena Bread offers a complex nutritional profile that may contribute to a well-rounded diet. For every 100g sample, it contains 49.68g of net carbs, making it a significant source of this essential macronutrient which provides energy for your body. It also contains 10.75g of protein, an essential component for muscle development and tissue repair.

Beyond that, Rewena Bread also holds a host of micronutrients necessary for maintaining optimum health. It contains sodium, calcium, and potassium, all vital for the normal functioning of the body, including muscle contraction and nerve transmission. Its iron content of 3.91mg per 100g is notable as this plays a crucial role in oxygen transportation in the body and the production of red blood cells.

Additionally, Rewena Bread contains a range of B vitamins, including Thiamin, Riboflavin, and Niacin, all of which are essential for energy production and maintaining a healthy nervous system. The bread also contains notable amounts of Vitamin E, a powerful antioxidant, and Vitamin K1, crucial for blood clotting and bone health.

Nutrient NameAmount and Unit per 100g
Net Carbs 49.68g
Carbohydrate, by difference 51.88g
Fiber, total dietary 2.2g
Total fats 2.42g
Protein 10.75g
Sodium, Na 602.0mg
Potassium, K 117.0mg
Magnesium, Mg 32.0mg
Calcium, Ca 52.0mg
Vitamin B-6 0.11mg
Vitamin E (alpha-tocopherol) 0.21mg
Vitamin K1 0.7ug
Copper, Cu 0.15mg
Iron, Fe 3.91mg
Phosphorus, P 105.0mg
Selenium, Se 28.6ug
Zinc, Zn 1.04mg
Lutein + zeaxanthin 45.0ug
Manganese, Mn 0.58mg
Thiamin 0.71mg
Riboflavin 0.43mg
Niacin 4.82mg
Pantothenic acid 0.46mg
Folate, total 123.0ug
Choline, total 8.0mg
Folic acid 67.0ug
Calories 272.0kcal
Water 33.0g
Fatty acids, total saturated 0.53g
Fatty acids, total monounsaturated 0.36g
Fatty acids, total polyunsaturated 0.86g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Rewena Bread' was not found in FoodData Central, so nutritional data for 'Bread, french or vienna (includes sourdough)' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Rewena Bread on a Keto Diet

When following a ketogenic diet, the primary aim is to keep the body in a metabolic state called ketosis. Consuming Rewena Bread can pose a significant challenge to maintaining this state because of its high net carbohydrate content.

Simply put, the carbohydrates in Rewena Bread will be converted into glucose in your body, triggering an insulin response. This can disrupt ketosis, as your body will switch back to using glucose, rather than fat, as its primary source of energy. So, even a small indulgence in Rewena Bread could potentially derail your ketosis and the metabolic benefits associated with it.

That said, it's worth noting that while Rewena Bread might not fit into a ketogenic diet, this does not negate its nutritious properties. Rewena Bread, like other types of bread, provides dietary fiber, which aids in digestion, and it can be a source of essential nutrients like iron and B vitamins.

However, the health benefits of these nutrients should be considered in the context of your overall diet. If you're following a ketogenic diet, it's crucial to source these nutrients from foods that align with your diet's low-carb, high-fat principles.

Remember, every dietary choice has implications on our overall health and wellness. While Rewena Bread can be a part of a balanced and nutritious diet for many people, for those on a strict keto diet, its high net carb content poses a significant challenge.

Avoiding Rewena Bread in Your Keto Meal Plan

Navigating a keto diet in a world full of high-carb delicacies can be a bit of a challenge, and Rewena Bread is no exception. However, with a few practical strategies, you can successfully maintain your keto lifestyle while resisting the temptation of this traditional Maori bread.

One of the most effective ways to avoid Rewena Bread in your meal plan is to become a savvy label reader. Make it a habit to check the carb content of foods before you eat them, even if you think they're "safe." This will not only help you sidestep hidden carbs in foods but will also keep you aware of your daily carb intake.

If you find yourself at a family gathering or a potluck where Rewena Bread is served, don't fret. Opt for low-carb side dishes instead. Most meals are full of a variety of foods, so there should be plenty of other options to choose from.

Now, we all know that cravings can be powerful, and the unique sourdough taste and dense texture of Rewena Bread could be difficult to resist. If you find yourself yearning for a slice, try substituting it with a keto-friendly bread alternative. There are numerous recipes online using ingredients such as almond flour or coconut flour that can give you a similar satisfaction without the carb overload.

Remember, the key to a successful keto diet is maintaining a low-carb, high-fat food intake. While Rewena Bread may be off the menu, there are plenty of other delicious and nutritious foods that can take its place and keep you in the state of ketosis.

Keto-Compatible Alternatives for Rewena Bread

Looking for a keto-friendly substitute for Rewena Bread? There are several low-carb alternatives out there that can satisfy your bread cravings without compromising your ketogenic diet.

  1. Almond Flour Bread: Almond flour is a popular choice in many keto-friendly recipes because it's high in fiber, protein, and healthy fats, but low in carbs. For example, a 100g serving of almond flour contains just about 10g of net carbs, significantly lower than the 49.68g in the same serving size of Rewena Bread. Almond flour bread can be a great base for sandwiches or as a side with your favourite keto meals.
  2. Coconut Flour Bread: Coconut flour is another fantastic low-carb alternative, boasting a subtly sweet flavor and an impressive nutritional profile. In a 100g serving of coconut flour, there are approximately 18g of net carbs - still much lower than Rewena Bread. Like almond flour bread, you can use coconut flour bread in a variety of keto recipes.
  3. Flaxseed Meal Bread: Flaxseeds are high in both fiber and omega-3 fatty acids. A bread made from flaxseed meal can have as little as 1g of net carbs per serving, making it an excellent choice for a strict keto diet. Flaxseed meal bread can be used for anything from toasting to making keto-friendly pizzas.
  4. Chia Seed Bread: Another seed-based option, chia seed bread, can cater to your bread cravings on a keto diet. Chia seeds are low in carbs but rich in dietary fiber and omega-3 fatty acids. Chia seed bread can be used to create a variety of keto-friendly snacks and meals.

While these alternatives may not replicate the unique sourdough taste of Rewena Bread, they are much more compatible with a ketogenic diet, allowing you to stay in ketosis while enjoying the comfort of bread.

Concluding Thoughts on Rewena Bread and Keto

Through our exploration of Rewena Bread and its implication for a ketogenic diet, we've established that while this traditional Maori bread brings its own unique flavor and nutritional benefits, it is not a suitable inclusion in a keto diet due to its high net carbohydrate content.

The key to success in a ketogenic diet is maintaining a low-carb, high-fat intake, a balance that Rewena Bread disrupts with its 49.68g of net carbs per 100g serving. This high carb content can easily knock you out of the state of ketosis, the metabolic state central to the effectiveness of the ketogenic diet.

However, the absence of Rewena Bread from your keto diet doesn't mean you have to miss out on the comforting experience of enjoying bread. As we've discussed, alternatives like almond flour bread, coconut flour bread, flaxseed meal bread, and chia seed bread provide low-carb substitutes that can still satisfy your cravings while keeping you within your daily carb limit.

A new idea to consider is the potential for experimenting with bread substitutes beyond those mentioned. There's a whole world of seeds, nuts, and low-carb flour options out there that might bring new textures and flavors to your keto meals. For instance, experimenting with psyllium husk bread or even cheese-based breads could provide interesting and delicious results.

Ultimately, the path to successful dietary habits lies in informed decisions, balance, and a bit of creative thinking. And while Rewena Bread may have to take a backseat on your keto journey, it's an opportunity to discover and enjoy a new range of keto-compatible alternatives.

Explore our Is It Keto Knowledge Hub.

Are Breads Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

Unfortunately, due to its high carbohydrate content, Rewena Bread is not keto-friendly. Consuming it can disrupt the state of ketosis that is vital for the efficacy of the ketogenic diet.

To the best of our knowledge, there are no low-carb versions of traditional Rewena Bread. However, there are many keto-friendly bread alternatives available, such as breads made with almond flour, coconut flour, or flaxseed meal.