Aldi Bread: Is It Really Keto-Friendly?
If you ask anyone on the ketogenic diet what they miss most about their high-carb days of the past, chances are, being able to eat bread is somewhere in their response. While there are plenty of keto bread alternatives out there, most will cost you over $10 for one loaf. When Aldi announced its new keto bread by La Oven for only $2.99, it’s easy to understand why it instantly became a viral sensation.
The new Aldi bread is advertised on its packaging as being keto-friendly with zero net carbs (9g total carbs and 9g fiber), but how accurate are these statements? Not all fibers are created equal and even if something is listed as fiber on the packaging, it may still have a metabolic impact. We took a look at the ingredient panel and this is what we found.
Ingredient Panel Review
Ingredients: Modified Wheat Starch, Water, Wheat Gluten, Wheat Protein Isolate, Oat Fiber, Chicory Vegetable Fiber, Wheat Bran, Soybean Oil, Yeast, Vinegar, Salt, Preservatives (Calcium Propionate, Sorbic Acid).
Let’s break down the key ingredients in this bread and determine whether it is truly ketogenic or not:
Photo credit to @ketomomo619
Modified Wheat Starch
Modified wheat starch is a type of food starch made from the chemical, physical, or enzymatic enhancement of wheat kernel. While the research is not clear on exactly how much of this starch is digested, we do know it is partially digested. This means that even though it is listed as a fiber, you cannot subtract the entirety of the fiber from the carbohydrates, yielding greater than 0g net carbs. In other words, you’re eating carbohydrates and this could knock you out of ketosis. It is best to avoid modified starches on a ketogenic diet. [1]
Wheat Gluten
Wheat gluten is a protein found in wheat that helps give bread dough the texture most people know and love. While wheat gluten may not directly cause a metabolic response because it is inherently low in carbohydrates, it can be problematic for individuals who have gluten sensitivities. If you have celiac disease or any form of gluten intolerance, this bread should be avoided. [2]
Wheat Protein Isolate
Wheat protein isolate is exactly as the name suggests, an isolated form of wheat protein. It is naturally higher in protein but does contain a small amount of sugar (about 1 g per serving). Since this protein is made from wheat, it does contain gluten. If you have celiac disease or gluten sensitivities wheat protein isolate should be avoided. [3]
Oat Fiber
Although at first glance oat fiber may sound like a carbohydrate-rich oatmeal derivative, it is one of the few ingredients in this product that is actually keto. Oat fiber is an insoluble fiber created from the hull of oats. Since it is insoluble, it is not digested and will not have an impact on your blood glucose levels. Oat fiber is a keto baking staple because it adds both texture and a delicious oaty taste, without the added sugar. [4]
Chicory Root (Chicory Vegetable Fiber)
Chicory root is a ground byproduct of the chicory plant. It is used in many sugar-free and low-carb foods since it contains the soluble, prebiotic fiber inulin. Chicory root itself contains 68% inulin and 14% sucrose (along with protein, cellulose, ash, and other materials) as compared to chicory root extract which contains 98% inulin (and 2% other materials). Due to these compositional differences, chicory root extract is going to be lower in carbohydrates than raw chicory root.
Chicory root has many health benefits, but raw chicory root fiber has a small carbohydrate impact (from the sucrose) and may cause GI problems. Consumption of chicory root may lead to moderate-to-severe gastric distress and is not recommended for individuals sensitive to inulin. [5] [6] [7]
Wheat Bran
Wheat is a kernel and wheat bran is the hard exterior of this kernel. While wheat bran is high in fiber, it still has a significant carbohydrate count. Wheat bran contains 20g of total carbohydrates and 14g of fiber per ½ cup. Similar to the other wheat products previously mentioned, wheat bran is not ideal for a ketogenic diet because it can trigger an inflammatory response. Wheat bran does contain gluten and should be avoided if you have a gluten intolerance. [8] [9]
Soybean Oil
Soybean oil is a form of vegetable oil created from soybeans. While the ketogenic diet encourages fat consumption, certain fat sources should be avoided, as they can be detrimental to your health. Soybean oil is composed of high levels of the omega-6 fatty acid, linoleic acid. This unstable polyunsaturated fatty acid (PUFA) is a pro-inflammatory compound. When heated, linoleic acid generates oxidized lipids which can lead to clogged arteries and heart disease. Consumption of soybean oil has been linked to obesity, cardiovascular disease, liver disease, and immune system dysfunction. Soybean oil should be avoided at all costs. [10] [11] [12]
Our Conclusion on Aldi Bread
We have not certified the new Aldi bread so we cannot attest to actually blood changes; however, based on the ingredient panel, this product would not qualify as Ketogenic Certified. It would be, at best, Ketogenic Friendly.
Our major concerns are with the modified wheat starch and soybean oil. Chicory root, wheat protein isolate, and wheat gluten also pose another layer of concerns, as these ingredients can trigger inflammation and cause gastric distress. Since this bread does contain modified wheat starch, which is partially digested, we do not believe it is truly 0g net carbs.
We recommend trying the bread yourself and testing your blood glucose and ketone levels both before and after consumption to see how you personally react. Everyone has different metabolic sensitivities and what is tolerable for one person may completely kick another out of ketosis.
While this low-carb Aldi bread may not be one of the best foods for the ketogenic diet, it is still better than traditional white bread. We believe in progress over perfection and as long as you are taking steps towards a happier, healthier life, we are here to support your journey! Check out our top 10 keto bread recipes!
References
Wolf, B., Bauer, L., Fahey, G. (1999.) Effects of Chemical Modification on in Vitro Rate and Extent of Food Starch Digestion: An Attempt to Discover a Slowly Digested Starch.Journal of Agricultural and Food Chemistry. 47 (10), 4178-4183
ALVEY, C et al. (1957) Wheat Gluten and Celiac Disease.Archives of disease in childhood. vol. 32,165:434-7.
Kowlessar OD.(1967) Effect of wheat proteins in celiac disease. Gastroenterology. May;52(5):893–897.
Wu, J. R., Leu, H. B., Yin, W. H., Tseng, W. K., Wu, Y. W., Lin, T. H., … Chen, J. W. (2019).The benefit of secondary prevention with oat fiber in reducing future cardiovascular event among CAD patients after coronary intervention.Scientific reports, 9(1), 3091.
Juśkiewicz, J., Zduńczyk, Z., Żary-Sikorska, E., Król, B., Milala, J., & Jurgoński, A. (2011). Effect of the dietary polyphenolic fraction of chicory root, peel, seed and leaf extracts on caecal fermentation and blood parameters in rats fed diets containing prebiotic fructans.British journal of nutrition, 105(5), 710-720.
Pazola, Z. (1987). The chemistry of chicory and chicory-product beverages. Coffee. Related beverages, 5, 19-57
Kim, M., & Shin, H. K. (1996). The water-soluble extract of chicory reduces glucose uptake from the perfused jejunum in rats.The Journal of nutrition, 126(9), 2236-2242.
Saturni, L., Ferretti, G., & Bacchetti, T. (2010).The gluten-free diet: safety and nutritional quality.Nutrients, 2(1), 16–34.
Deol, P., Fahrmann, J., Yang, J., Evans, J. R., Rizo, A., Grapov, D., … Sladek, F. M. (2017). Omega-6 and omega-3 oxylipins are implicated in soybean oil-induced obesity in mice. Scientific reports, 7(1), 12488.
Staprans, I., Pan, XM., Rapp, JH., Feingold, KR. (2005) The role of dietary oxidized cholesterol and oxidized fatty acids in the development of atherosclerosis.Molecular Nutrition Food Research, 49(11).
Simopoulos, A. (2016) An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity.Nutrients. 8(3), 128.
Deol, P., Fahrmann, J., Yang, J., Evans, J. R., Rizo, A., Grapov, D., … Sladek, F. M. (2017). Omega-6 and omega-3 oxylipins are implicated in soybean oil-induced obesity in mice.Scientific reports, 7(1), 12488.
Sadly this bread kicked me out of ketosis, I toasted a slice of this bread with a pat of butter and a cup of black coffee for breakfast, so I am certain it was the bread. 🙁
Hi, Theresa! Thank you for sharing your experience! As mentioned in the article, the ingredients are questionable and we were worried this could happen to some. Can you explain what you mean by it kicked you out of ketosis? Like, did you measure your ketones before eating it and you were above 0.5mmol and then after you were undetectable? Did you measure your glucose levels? I am really interested (and I am sure other people are to) in the metabolic impact it had on you. Thanks again for sharing and I look forward to hearing your response!
Great article by Ms. Monroe. Bought the bread along with their “carb concious” bars couple of days ago and am currently up 4 pound on the scale.
Hi, Sal! We are happy you found the article helpful! Yes, many of the “carb conscious” bars actually contain maltitol, which can spike your blood sugar and kick you out of ketosis.
Hello Amy. Great article, but why didn’t you just prick your finger to see what it did to your blood glucose? If it was that bad, we all would have known without having to go through the hassle of getting a loaf, and try ourselves? Even if there are some differences, it’s very seldom that an ingredient that really spikes blood glucose for one person, leaves other totally unaffected. At least judging from my experience.
Hi, Niclas. That is exactly what we would have done if we could find it! Unfortunately, Aldi stores in our state were not (and still is not in most cities) carrying the bread. We had about 30 people reach out to us on social media asking about it, so rather than waiting around until we could find it (which still wouldn’t have happened), we decided to do an ingredient panel breakdown. We intended to update the article once we could test it but still have not been able to get the bread. We would rather people be armed with information about the ingredients, rather than provide no information at all.
Additionally, not everyone’s blood glucose will react the same. Someone who is younger, healthier, and insulin-sensitive might not see a spike, whereas, for example, someone who is a type 2 diabetic might. Hope this helps!
I have been eating the Aldi Zero Net Carb Multiseed bread for awhile now, taking the nutrition facts at face value and not considering what this bread may (or may not) be doing to my blood sugar and ketones. So, after reading a bunch of different sites this morning about this bread, I decided to do my own experiment, as follows:
T0 (baseline) glucose reading = 4.7/84.68554; ketone reading = .4
T30 glucose reading = 4.6/82.88372
T60 glucose reading = 4.8/86.48736
T90 glucose reading = 4.6/82.88372; ketone reading = .6
As you can see, 30 minutes after ingesting the bread, my glucose reading went down by .1/1.80182, at 60 minutes, I was up .1/1.80182 and at 90 minutes, I was again down .1/1.80182. I also checked ketones which were at baseline .4 and T90 at .6. The change in my glucose readings, in my opinion, are so insignificant that I will continue to eat this bread. I only ever eat one piece a day, and I choose the multiseed because it has a better keto nutritional profile (if you take the nutrition facts at face value) than the wheat. I also keep net carbs below 10 grams, with total carbs below 40 grams.
I have lost a total of 60 pounds, starting out at 195 and weighing in today at 135.2, going from a size 17/18 jeans to a size 5/6. My goal is 125, so I have just about 10 pounds to go.
I wish everyone success like I have had with this keto lifestyle.
Hi, Shelly. Thank you for sharing your personal experience! We definitely recommend people test it and try it for themselves because not everyone will react the same way. Individuals who are insulin resistant may see large spikes in glucose. You’re values area a great comparison point for healthy individuals with normal insulin sensitivities. Thanks again!
Thanks Amy! Healthy is the goal! 🙂
Hi, Shelly. You’re completely right!
Hi Shelly! Congratulation on your weight loss. Can you tell me how long this took you to achieve. I am starting right where you were and just want a ballpark of how long I can expect it to take following the keto lifestyle. TX Becky
How do I get tested for all that to see how my body reacts?
Hi, Jay. You can use a glucose meter at home to see how your blood sugar levels react after eating the aldi bread. For more information on how to test your blood, check out our article https://ketogenic.com/how-to-measure-blood-ketone-and-glucose-levels/
I’m not sure if it’s the bread or not but since I started eating it about 3 weeks ago, I’ve been really constipated like never before. Trying to drink more water but still pretty bad. I’m going to stop eating it for a few days to see if it is truly the bread.
Hi, ginamarie. Thank you for sharing your experience! Please keep us updated on whether the bread was causing your GI issues! We think it would be helpful for the community to know if there is anything they should watch out for.
I too have been constipated for the past week or so. This is not usual for me – for years I have practiced what my doctor seemed to think was a nonscientific habit of drinking warm water before breakfast every morning and through the day. He may have thought it was silly, but if I drink warm water, I virtually never get constipated. Till this week, that is!
Trying to figure out what is different and realized I have been eating one of Aldi’s “keto friendly” buns every day for this past week too (they’re not as good as real bread but they do make an acceptable sandwich). These are plain buns, almost white, with no visible seeds or grains in them. I don’t know anything about other Aldi low-carb/keto breads except I tried a plain “keto-friendly” loaf awhile back; the look and texture were similar to these buns, i.e. not terribly delicious either. Like a very dry and taste-free Wonder Bread, if such a thing is possible!
I might stop eating the buns for a week or so and see what happens. If they are the problem, I might just have one now and then, for a change from never having sandwiches at all. For example, it might be nice to have a bun once in a while if the family is having hamburgers.
This has happened to me in the past when I tried taking a high-fiber supplement that was supposed to be healthy, but it stopped me right up. No idea what’s going on here!
I was in good ketosis this morning and had a slice of this bread and within a half hour I was out of ketosis. I know it was the bread and it will no longer go in my Aldi cart.
Thank you for all the information! I questioned the validity of the bread myself. Now knowing the ingredient list and reactions plus, Thanks to Shelly C. For posting her glucose readings, taking the time to do that is so helpful, I will try this bread and limit it to once a week. I have been been going without bread since starting keto and doing well but once in a while I do miss it.
P.s. has anyone frozen this bread?
Yup I freeze it as I only rst it about on r a week toasted very well with tones of butter . It’s amazing . I have been following the ketogenic diet for 8 years