Is Rye Bread Keto-Friendly?

Rye bread is not keto-friendly because it contains too many carbs. Any breaded product could ruin ketosis and prevent your body from burning fat efficiently. Instead, focus more on consuming low-carb veggies, seafood, fish, nuts, and seeds.

Not Keto-Friendly 

• There are 42.5g of net carbs per 100g of rye bread. Unfortunately, this high carb content can break ketosis and stop you from losing weight. 
• Ketosis is a metabolic state that burns fat instead of glucose. The only way to achieve this is by cutting down on carbs for a few weeks. 
• Rye bread also contains lots of calories and sugars that won’t contribute to weight loss. 
• Most people stay in a calorie deficit while following the keto diet. This helps them lose more weight at a sustainable pace. 
• Sugar is one ingredient that increases the risk of heart disease, obesity, high blood pressure, and type 2 diabetes. 

Low in Fat

• You need healthy fats to prevent headaches, mood swings, hunger cravings, chronic fatigue, muscle weakness, and stomach cramps. 
• Rye bread does not have enough unsaturated fat. It only contains 3.3g of fat in each serving, with most of it being saturated. 
• To see results on the keto diet, eat high-fat foods like black olives, eggs, salmon, coconut, chia seeds, avocado, and almonds. 
• 70–80% of your total daily calories should come from healthy fat. 

High in Carbs 

• Rye bread has too many carbs to find a place on the keto diet. There are 48.3g of carbs in total. 
• High-carb foods usually promote cardiovascular disease, diabetes, and obesity. 
• It’s recommended that people stay under 30g of carbs a day to maintain ketosis.
• For those who really want bread, make your own keto-friendly version using salt, baking powder, sour cream, unflavored protein powder, eggs, cream cheese, almond flour, and mozzarella cheese.