Oat Fiber: Keto-approved??!

I’m very confused by negative YouTube reviews of the low carb “Keto” bread from Costco and Aldi. I’ve researched countless homemade “real” Keto bread recipes and most use Oat Fiber, which is in the Costco & Aldi breads. Can anybody set me straight? Will eating the Costco or Aldi bread (occasionally and sparingly) kick me out of ketosis? Spike my blood sugar? I can’t afford to buy all the meters or even test strips. Help!

3replies Oldest first
  • Oldest first
  • Newest first
  • Active threads
  • Popular
    • Pat F
    • Pat_F
    • 3 yrs ago
    • Reported - view

    There seems to be - to me anyway - a wide range of opinions on whether ‘keto bread’ is ‘good’ or ‘bad’ for ketosis.  Everybody’s different and responds differently so it’s a personal decision depending on how your body responds.  To accurately measure your response, you’re going to need a meter of some sort.

    Absent a meter, please consider this: the best ketosis comes from lower carbs... way low carbs.   Eating ANYthing that contains carbs is going to have some negative affect (increase in glucose levels, lowering of ketone levels, etc.)

    If you’re serious about achieving ketosis, error on the side of ketosis and don’t eat: grains including all breads and pasta, no beans, most fruit, potatoes, fruit juices, etc.

    Tracking Total Carbs rather than Net Carbs will also help.   When counting carbs, one has to consider whether to count total or net carbs.  (Net carbohydrates = total carbohydrates – fiber – sugar alcohols (if applicable).). From the Virtahealth website, I offer this medical-based thoughts to help illuminate your decision:

    ‘Should I count net carbs or total carbs?’  By Dr. Stephen Phinney and the Virta Team

    Their response is: ‘We recommend counting total carbohydrates, with the most of your food coming from real, whole foods.  With some exceptions, unprocessed non-starchy vegetables, nuts and seeds contain a relatively small (<25%) of their total carbs as soluble fiber. The use of net carbs 1) assumes there is little to no impact of both fiber and sugar alcohols on blood sugar (responses can vary among individuals so discounting them is not appropriate) and 2) often promotes the use of a lot of products like bars, low carb breads, etc.  While they may be “low in net carbs” this can lead to a significant amount of added carbohydrates to your daily total.’

    The ‘significant amount of added carbohydrates to your daily total’ is not good for maintaining ketosis.

    long winded answer perhaps, but I hope this helps to inform your decision.

    Good luck!

    Like
    • Shawn G
    • Shawn_G
    • 3 yrs ago
    • Reported - view

    I eat Aldi no carb bread daily, stay in my macros and calculate net carbs.  Several youtube videos with a glucose test after consumption and no spike.  I realize everyone is unique. I'm down 18lbs in 31 days.  I'd say try it if it will make you happy :)

    Like
    • Sumaire
    • Sumaire
    • 3 yrs ago
    • Reported - view

    I have the Costco zero net carb bread and haven't had any issues with it. It's a bit dry when toasted, so something on it helps at that point, but the untoasted variety makes for decent sandwiches.

    Like 1
Like Follow
  • 3 yrs agoLast active
  • 3Replies
  • 65Views
  • 3 Following