Are Panko Breadcrumbs Keto-Friendly?

Panko breadcrumbs are not a keto-friendly food product. They have a very high carb value per 100g, making them an unsuitable choice for anyone eating the keto way.

Not Keto-Friendly

• Panko breadcrumbs are not a keto-friendly food. They have a high carb value, with 76.7g of total carbs per 100g.
• On the keto diet, you need to eat at a much lower carb rate than usual. This means sticking to a daily carb intake as low as 20–30g. Eating panko breadcrumbs would push you over this limit.
• In addition to a high number of carbohydrates, panko breadcrumbs also contain sugar. Sugar can prevent you from reaching ketosis as it raises your blood sugar and triggers an insulin response.
• The aim of the keto diet is to reach and maintain the state of ketosis. This is done by eating a low-carb, high-fat diet.
• Sugar is unsuitable for the keto diet, but there are other keto-friendly sweeteners you can try, including monk fruit, stevia, and erythritol.

Low in Fats

• Along with a much-reduced carb intake, the keto diet requires you to eat far more fat than you usually would. Panko breadcrumbs are low in fats, making them further unsuitable for the keto diet.
• When on the keto diet, you should supplement your diet with healthy, unsaturated fats and omega-3 fatty acids, like those found in olive oil, olives, avocados, and salmon.

High in Carbs

• Panko breadcrumbs are high in carbs.
• Ketosis is a metabolic state in which the body burns stored body fat for fuel rather than blood sugar. 
• It is achieved when you limit your carbohydrate intake and cut off blood sugar as a fuel source for your body.
• On the keto diet, it is important to not exceed a daily carbohydrate intake of more than 20–30g.
• Panko breadcrumbs would cause you to exceed this, though you can find other, more keto-friendly bread options.