Keto Bread – a Revolution


July 18, 2022

No matter what type of keto you follow and for certain if you are a diabetic, you know what I am talking about. When something magical comes along like store bought bread that looks like bread and tastes almost like bread, but has 0 to 3 net carbs, you buy it. Immediately.

Since last fall 2021 it seems there are many brands offering up their version of this popular product. They are charging bank prices for it too. We the consumer are so smitten that we just keep buying. They know and we know that we just CANNOT make a decent keto bread at home and once sandwiches are allowed back into our life, we will continue to buy whatever they offer.

RWS or Resistant Wheat Starch is showing up in all sorts of keto products. This is the magic ingredient that makes all that commercial keto goodness so great. I took notice a few months ago when I spotted a brand called Lewis Bake Shop Healthy Life. They had a white bread that disappeared as fast as it was stocked. It wasn’t the best taste, but dang it was a million times better than any keto cup’o bread recipes I tried that are made with almond flour. Let’s face it, almond flour is not flour. Don’t gasp at me, you know in your heart it just cannot cut it.

So what the heck is resistant wheat starch and where can I buy it?

That my friend is the golden question and one that I have been asking since I first spotted that lovely loaf of Lewis. I found that this is not a brand new product, in fact, it has been in the US since at least 2015 but also learned that research on resistant wheat starch started in the 1990’s (CSIRO). According to John Hopkins Patient Guide to Diabetes, there are different types of resistant starch. John Hopkins calls it a carbohydrate, CSIRO calls it a fiber. Whichever name you give it, it is now referred to as resistant starch because our small intestines resist digesting it and send it along to our colon where it ferments. This action means probiotics are created and this is a good thing. It also means RS does not digest as fast in our bodies as regular starches and for all the diabetics reading this, yes, that means less glucose released into the bloodstream and a food item that is lower on the glycemic index.

I did find on Starchpros.com that they refer to wheat resistant starch as HAS or high amylose starch and work is underway all over the world to produce grains of wheat with higher amylose as this is the part of RS that makes our bodies treat it like fiber in the colon.

I have contacted many of the wheat mills in the US, on their websites, their free sample forms, their LinkedIn people contacts, their customer service phone lines. No one will reply to my inquiries. I see that Bay State Milling, has a keto friendly flour called Flourish. It is currently being sold on Amazon, however, this is not truly a keto friendly product as the carbs and sugar are too high. Their 1/4 cup serving has 22 carbs in it and 6 grams of fiber. That is a whopping net 16 grams of carbs per serving. In comparison, a regular bag of white flour from King Arthur has 22 grams of carbs in 1/4 cup and 1 gram fiber with a net of 21 carbs. That’s only 5 carbs difference in a quarter cup. When you look at an entire cup, yes, that is 20 carbs. My point is while it may be good for those looking for a healthier alternative to regular flour, it is not a good choice for those on keto or diabetics. I can say this because the commercial, retail keto breads on the market have 0 to even 7 net carbs per slice. That is a serious difference. I want that and I want to be able to use a product or flour that will give me home baking results that are similar in total nutrition.

I am not going to stop searching. We are consumers looking for an affordable, healthy baking alternative and we should not have to pay the outrageous prices this market is creating. When only the big commercial players can get involved, there is a problem. Who is with me? I cannot remember the marketing term, not supply vs demand, but when a company sells massive quantities of something at a decent price, the value of that product sky rockets. That is what I’m looking for because we are a very large and growing group of consumers who are smart, savvy and perhaps as a group, a formidable competitor.

Let’s work together on this.


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