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Is Spelt Bread Keto-Friendly?

Is Spelt Bread Keto-Friendly?" This pivotal question sets the tone for our exploration into the world of breads that are compatible with a ketogenic diet.

Navigating the nutritional landscape of various foods can be a challenging task, especially when you're trying to maintain a specific dietary regime like the ketogenic diet.

While spelt bread, with its high fiber and essential minerals, may offer numerous health benefits, its place within a ketogenic diet is a different story.

As we delve into its carbohydrate content, health implications, and potential alternatives, we'll uncover whether spelt bread can fit into a low-carb, high-fat ketogenic lifestyle.


  • Spelt bread is not keto-friendly due to its high carbohydrate content.
  • Despite its health benefits such as high fiber, protein, and essential minerals, spelt bread can disrupt the state of ketosis.
  • There are numerous keto-friendly alternatives to spelt bread, including almond bread, coconut flour bread, flaxseed bread and 'oopsie bread.'

Is Spelt Bread Keto-Friendly?

Let's get straight to the point. Is spelt bread keto-friendly? In short, no, it isn't. The crux of the issue lies in its carbohydrate content.

Spelt bread is made from spelt flour, which comes from the ancient grain known as spelt. And while this grain is loaded with healthful nutrients, it is inherently high in carbohydrates. In fact, spelt bread contains approximately 43.54g net carbs per 100g. Considering that the ketogenic diet typically restricts daily carb intake to between 20-50g, you can see how a single 100g serving of spelt bread could exceed this limit.

The ketogenic diet is based on a principle of achieving a state known as ketosis, where the body primarily burns fat for energy rather than carbohydrates. The high carb content in spelt bread interferes with this principle, hence making it a non-keto-friendly food.

Moreover, the ketogenic diet emphasizes a macronutrient balance that is high in fat, moderate in protein, and very low in carbs. Despite its benefits, spelt bread disrupts this macronutrient balance due to its relatively high carbohydrate and low-fat content.

Can Spelt Bread be Incorporated into a Strict Keto Diet?

If you're adhering to a strict ketogenic diet, you might find yourself asking, "Can I squeeze spelt bread into my daily carb allowance?" Unfortunately, spelt bread's high net carb content makes this a challenge.

The hallmark of a ketogenic diet is its strict carb limit. Most ketogenic diet practitioners aim for a daily intake of around 20-50g of net carbs. To put this into perspective, a 100g serving of spelt bread clocks in at approximately 43.54g of net carbs. That's nearly, if not entirely, a day's worth of carbs for a person on a strict keto diet, and that's just from one food item.

Incorporating spelt bread into a ketogenic diet would not only make it extremely difficult to stay within your daily carb limit but could potentially knock you out of ketosis. Once the state of ketosis is interrupted, it can take a few days, even a week or more, for the body to go back into this fat-burning mode.

So, how can you ensure you stay within your carb limits? One effective way is by using a food tracking app. These tools allow you to log your daily food intake and automatically calculate your macronutrient intake. By using a food tracking app, you can easily see how much carbohydrates, protein, and fat you're consuming daily. This can be particularly helpful in identifying high-carb food items like spelt bread that you might need to avoid to maintain ketosis.

Delving into the Carbohydrate Content of Spelt Bread

Understanding the carbohydrate content of spelt bread is essential for those considering a ketogenic diet. The specific number we're concerned with is its net carbs, which refers to the total carbohydrates in a food minus the fiber content. Fiber is a type of carbohydrate that isn't broken down by the body and hence doesn't affect blood sugar levels, so it's subtracted from the total carbs to calculate 'net carbs.'

For people on a ketogenic diet, it's these net carbs that matter most because they can influence ketosis. A diet low in net carbs helps maintain a state of ketosis, where the body burns fat as a primary energy source.

Let's look at spelt bread. According to nutritional data, a 100g serving of spelt bread contains a substantial 43.54g of net carbs. To put that into a real-world context, consider this: a typical slice of bread weighs around 40g. So, even if you're eating just a single slice of spelt bread, you're still consuming around 17g of net carbs. That's quite a substantial amount for a single food item, especially when you have a daily net carb limit of 20-50g on a keto diet.

Nutritional Snapshot of Spelt Bread

A 100g sample of spelt bread offers a wide range of nutrients, both macro and micro, showcasing its diverse nutritional profile. Dominating the macros, it packs 47.54g of total carbohydrates, of which 43.54g are net carbs, and dietary fiber totalling 4g. It also provides 10.67g of protein and 4.53g of fats.

Spelt bread is a notable source of several essential minerals. Sodium (473.0mg), potassium (141.0mg), magnesium (41.0mg), and calcium (125.0mg) are present in significant amounts, contributing to various body functions. Essential trace elements iron (3.6mg), zinc (1.04mg), copper (0.15mg), and selenium (28.8ug) also make an appearance.

The vitamin content is substantial too. The bread offers a decent supply of Vitamin B-6 and a range of B-vitamins like thiamin, riboflavin, and niacin, critical for energy metabolism. The presence of Vitamin C, Vitamin E, and Vitamin K1, though in smaller quantities, still contributes to the overall nutritional value.

Spelt bread also contains beta-carotene and lutein + zeaxanthin, nutrients known for their eye-health benefits. The total caloric impact is 274.0kcal, with water content at 35.25g. Lastly, the bread has a blend of fatty acids, both saturated and unsaturated, contributing to its fat content.

Nutrient NameAmount and Unit per 100g
Net Carbs 43.54g
Carbohydrate, by difference 47.54g
Fiber, total dietary 4.0g
Total fats 4.53g
Protein 10.67g
Sodium, Na 473.0mg
Potassium, K 141.0mg
Magnesium, Mg 41.0mg
Calcium, Ca 125.0mg
Vitamin B-6 0.11mg
Vitamin C, total ascorbic acid 0.2mg
Vitamin E (alpha-tocopherol) 0.19mg
Vitamin K1 4.9ug
Copper, Cu 0.15mg
Iron, Fe 3.6mg
Phosphorus, P 129.0mg
Selenium, Se 28.8ug
Zinc, Zn 1.04mg
Beta-carotene 1.0ug
Lutein + zeaxanthin 44.0ug
Thiamin 0.41mg
Riboflavin 0.25mg
Niacin 5.59mg
Folate, total 85.0ug
Choline, total 18.7mg
Folic acid 20.0ug
Calories 274.0kcal
Water 35.25g
Fatty acids, total saturated 0.7g
Fatty acids, total monounsaturated 0.61g
Fatty acids, total polyunsaturated 1.62g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Spelt Bread' was not found in FoodData Central, so nutritional data for 'Bread, wheat or cracked wheat' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Spelt Bread on a Keto Diet

Eating spelt bread while following a ketogenic diet can pose some challenges. As we've discussed, the high carbohydrate content in spelt bread can easily push you over your daily carb limit, potentially disrupting ketosis. If the body is consistently supplied with more carbs than it needs for immediate energy, it will resort back to burning glucose instead of fat, which is the exact opposite of what we want on a ketogenic diet.

However, this isn't to say that spelt bread isn't a healthy food. In fact, it has several nutritional benefits. Spelt bread is high in fiber, which is beneficial for digestive health. It also contains protein and essential minerals like iron and magnesium, which are crucial for many bodily functions.

Unfortunately, these health benefits are overshadowed by the high carbohydrate content when it comes to a strict ketogenic diet. While fiber is considered a 'good carb' and doesn't impact ketosis, the sheer amount of net carbs in spelt bread makes it hard to fit into a keto diet without exceeding the daily carb limit.

On the other hand, if you're not strictly adhering to a ketogenic diet and are more flexible with your carb intake, you might be able to incorporate small amounts of spelt bread into your diet occasionally. However, it's essential to monitor your carb intake closely to ensure you're not consistently exceeding your daily allowance.

Avoiding Spelt Bread in Your Keto Meal Plan

Navigating a ketogenic diet successfully requires careful planning and a keen awareness of the foods that can disrupt ketosis, and spelt bread is one of them. But how can you avoid it without feeling like you're missing out? Let's explore some practical strategies.

Firstly, it's essential to pay attention to the ingredients in your food. Spelt bread might make an appearance in dishes where you least expect it. For example, croutons on a salad or breadcrumbs in a meatloaf could be made from spelt bread. When dining out or shopping for pre-packaged meals, don't hesitate to ask about the ingredients or read the label.

Secondly, plan your meals in advance. This gives you control over the dishes you consume and ensures that you are keeping your carb intake in check. You can opt for meals that naturally do not require bread, or you can substitute spelt bread with other keto-friendly options.

Cravings can be one of the toughest aspects to deal with when removing a food item from your diet. If you find yourself missing spelt bread, remember that it's more about the textures and flavors you associate with it rather than the bread itself. Therefore, consider finding a keto-friendly bread that can satisfy those cravings. There are numerous recipes online for low-carb bread made from almond flour or coconut flour which can serve as a great alternative.

Keto-Compatible Alternatives for Spelt Bread

While spelt bread might be off the table for those adhering to a strict ketogenic diet, don't despair! There are several keto-friendly alternatives that can still satisfy your craving for the texture and convenience of bread, without the high carbohydrate content.

  1. Almond Bread: Almond bread is a popular choice in the keto community. Made primarily with almond flour and eggs, it boasts a considerably lower carb content than spelt bread, with just 3g of net carbs per serving. It's a versatile option that can be used for sandwiches or toast.
  2. Coconut Flour Bread: Another excellent option is coconut flour bread. Although coconut flour has a slightly sweet flavor, it provides a good bread-like texture when baked. A 100g serving of coconut flour bread typically contains around 6g of net carbs, making it a more keto-compatible choice than spelt bread.
  3. Flaxseed Bread: Flaxseeds are high in fiber and low in net carbs, making them an excellent base for keto bread. Flaxseed bread not only offers a nutty flavor but also adds a good dose of Omega-3 fatty acids to your diet. A slice of flaxseed bread usually contains around 1g of net carbs.
  4. 'Oopsie Bread': This bread alternative is a creative option made from just eggs, cream cheese, and cream of tartar. With less than 1g net carbs per serving, 'oopsie bread' is very much keto-compatible. It's light and fluffy, making it a great base for keto sliders or sandwiches.

Concluding Thoughts on Spelt Bread and Keto

Navigating the world of breads while on a ketogenic diet can be a tricky task. Our exploration of spelt bread has illustrated that it's a food item better left off your keto shopping list, due to its high net carb content. Despite its nutritional benefits, such as high fiber, protein, and essential minerals, the wealth of carbs in spelt bread can disrupt the ketogenic state of burning fat for energy.

However, this doesn't mean that you're confined to a life without bread when following a ketogenic diet. There are numerous alternatives, from almond and coconut flour breads to creative options like flaxseed and 'oopsie bread,' all of which offer the pleasure of bread without the high carb content.

It's always important to remember that everyone's dietary needs and responses are unique. While one person might be able to maintain ketosis despite an occasional spelt bread slice, another might find it knocks them out of their ketogenic state. Therefore, it's key to be mindful and listen to your body's responses.

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

Spelt bread is made from an ancient grain called spelt, which is rich in fiber, protein, and essential minerals. Although nutritious, its high carbohydrate content makes it less suitable for a keto diet.

This depends on your individual body's response and how strictly you're adhering to the ketogenic diet. Spelt bread, due to its high net carb content, might disrupt ketosis for some people even when consumed in small amounts.