This is now my go to for lo-carb bread recipe. It is SO EASY! I made it last weekend, Instead of Xanthan gum I used konjac root powder, it worked just fine, my baking time was more like 50 minutes and I did cover the top loosely with foil for the first 15 minutes so the top wouldn’t brown so quickly (maybe why my cooking time was so long?) I also added a pinch of Bakers yeast (brewers yeast is NOT gluten free) just for flavor and stevia 3/4 T. This bread makes really good grilled cheese or avocado toast! Very yummy! Thanks for this recipe!

143. Echtay K. S., Winkler E., Frischmuth K., Klingenberg M. Uncoupling proteins 2 and 3 are highly active H+ transporters and highly nucleotide sensitive when activated by coenzyme Q (ubiquinone) Proceedings of the National Academy of Sciences. 2001;98(4):1416–1421. doi: 10.1073/pnas.98.4.1416. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
This paleo keto bread recipe makes a delicious option for coconut lovers. For a low-fuss loaf, blend coconut flour with ingredients like eggs, coconut oil, and salt — then bake away for a sturdy bread with only 1.3 net carbs per serving. Make this recipe totally nut-free (and more Bulletproof) by swapping almond milk with full-fat canned coconut milk.
I am disappointed with my first effort but remain undaunted. I did not use the J Robb psyllium but did grind it up as finely as I could and otherwise followed the recipe exactly. I am an experienced baker so I’m not giving up and will try using less water next time. I want to use as many ingredients as I can find in my small town in order to vote with my dollars for more healthy foods so I will try a few more times before special ordering.
Well my Bread wasn’t tall enough for say sandwich stuff, and I am not sure if I did anything wrong, I know I used the wrong sized bread pan so that is one thing. However, I couldn’t believe how great it tasted, it was more like a moist custard shortbread. The texture and color were perfect. I cut some thick slices and buttered both sides cooked them in a pan. I spread some sugar-free preserves on top, wow is that good. I may not have made it as intended but I can’t complain. The flavor is amazing.
Lowering your overall intake of carbohydrates is also important for balanced blood sugar, but you don’t need to cut them completely (they're still a crucial source of fuel for your body). Simply swap out refined carbohydrates like bread, white pasta, and candy for fiber-rich, whole-food sources such as whole grains, sweet potatoes, and fruit, which contain a number of vitamins, minerals, and antioxidants essential for health.

I just made it using all the the optional ingredients but I didn’t have a food processor so I whipped/mixed everything by hand. One thing I noticed is that the top of the bread cracked unevenly. Could I have over fluffed the egg whites? Maybe creating an artificial cut in the middle could solve that next time? It rose very well and nearly doubled in size, though the size is still a bit small for my liking. I will most likely use 1.5x the amount next time. It smells great and I’m about to chow down on this!
People who have metabolic syndrome typically have apple-shaped bodies, meaning they have larger waists and carry a lot of weight around their abdomens. It's thought that having a pear-shaped body — that is, carrying more of your weight around your hips and having a narrower waist — doesn't increase your risk of diabetes, heart disease and other complications of metabolic syndrome.
In recent times there has been an exponential increase in the rates of obesity and diabetes. Popular opinion has blamed (in turn) overconsumption of fat, overconsumption of carbs and sugar and overconsumption of calories. Whilst the overall calorie balance is a crucial factor that cannot be overlooked, it is also the case that different macronutrients in the diet (especially carbs and fat) have different effects on the body when consumed.  

There is one exception to exercising with diabetes. If your blood sugar is too high (such as over 240) and you are spilling ketones into your urine, then exercise is only going to increase your blood sugar. You can buy a dipstick urine test to check for ketones, but the best thing to do would be to talk to your doctor about what is safe for you to do.


A combination of baking soda, lemon juice, and baking powder eliminates the need for yeast in this bubbly keto bread recipe. With tons of Italian seasonings, olive oil, and flaky salt sprinkled on top, you’ll want to include this loaf with every meal. Each generous slice is 3 net carbs — and to stay more Bulletproof, simply avoid eating garlic and xanthan gum too often.
Hello, thank you for the recipe! I’m only a short time on the Keto program and miss carbs SOOO much! Tried this bread for the first time tonight and have a few things to say. For anyone not on the metric system, it works out to be about 3.2 tablespoons for the flour and 2.1 teaspoons for the butter. I’m assuming mine came out okay with those measurements but, if someone came up with a different amount, please let me know. Now, the bread came out exactly as you said it would. I cut mine in slices and put it straight into the toaster oven until it started to brown on top and get a little crunchy. For my filling I used some aged white cheddar and a couple thin slices of organic ham. With the cup I used, this came out about 2/3 the size of an English muffin. I was so excited for the first bite! Now, the negatives, which I’m hoping to fix. As it was microwaving, and when I pulled it out, there was just a really unpleasant, weird egg smell. I’m SOOO over eggs right now that I’m hoping I can figure out a way for that to go away. Maybe adding some garlic to the mix??? Also, I could taste the egg in the bread. Maybe for a breakfast sandwich it wouldn’t be so noticeable but, for the sandwich I made, it almost hid the taste of my ham and cheese. Back to the positives. This was only my first attempt and I’m THRILLED that I felt like I was having a sandwich. I like how some people have added their “recipes.” If I come up with a good one, I’ll write a quick replay. Thanks again for the recipe!!!!
^ Ringberg TM, White RG, Holleman DF, Luick JR (1981). "Body growth and carcass composition of lean reindeer (Rangifer tarandus tarandusL.) from birth to sexual maturity" (PDF). Canadian Journal of Zoology. 59 (6): 1040–1044. doi:10.1139/z81-145. ISSN 0008-4301. Body growth and carcass composition were measured in lean reindeer during the juvenile growth period between birth and 3 years of age. Mean carcass weight in these lean reindeer was 56 ± 4% of body weight and the deposition of body muscle and bone mass was linearly correlated with body weight after the 1st month of age. The weight of the brain relative to body weight and carcass weight declined, while the relative changes in heart, liver, kidneys, parotid glands, and tissues of the gastrointestinal tract were small after the neonatal period. The extractable fat content in carcasses increased from 4.4 to 11.4% of wet weight or approximately 100 g fat at birth and 3.5 kg fat in adult reindeer. Fat-free dry matter represented a constant percentage (18–20%) of wet carcass weight independent of body weight after the neonatal period, while a significant inverse relationship between carcass fat and body water was found.

300. Aquilano K., Vigilanza P., Baldelli S., Pagliei B., Rotilio G., Ciriolo M. R. Peroxisome proliferator-activated receptor gamma co-activator 1α (PGC-1α) and sirtuin 1 (SIRT1) reside in mitochondria: possible direct function in mitochondrial biogenesis. Journal of Biological Chemistry. 2010;285(28):21590–21599. doi: 10.1074/jbc.m109.070169. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
Mohanraj, R., & Sivasankar, S. (2014, June). Sweet Potato (Ipomoea batatas [L.] Lam) – a valuable medicinal food: A review.  Journal of Medicinal Food, 17(7), 733–741. Retrieved from https://www.researchgate.net/profile/Remya_Mohanraj2/publication/263096030_Sweet_Potato_Ipomoea_batatas_L_Lam_-_A_Valuable_Medicinal_Food_A_Review/links/54ee2b8b0cf2e55866f22c1a.pdf
No you are not the only one who is trying the recipe, trust me, these people commenting did try it and sent me photos of their breads. You can also watch the short video on how to make it. I have tried it many times. You are probably not reading the servings and nutritional information- I mean 1 tbsp, because these are individual breads, baked in ramekins. One cup of every ingredient won’t fit on a single ramekin.
I can’t find an 8×4 pan in the local stores, so while I wait for one to be shipped I went ahead and made these into hamburger bun shape. I don’t have a kitchen scale so I just measured everything super precise and got great results. I only have NOW brand psyllium husk powder so yes, they are an odd shade of purple but they taste great so I don’t care. What I really wanted was a vessel for butter and it made for a great snack before bed- which I know I’m not supposed to have but I was too curious to wait until morning! 🙂 Thanks for the update on this recipe, it made all the difference!

Kids who have a family history of heart disease or diabetes are at greater risk for metabolic syndrome. But, as with many things in life, the lifestyle habits a child adopts can push things in one direction or another. So kids who are active, fit, and eat a lot of fruits and vegetables may drastically decrease their chances of developing metabolic syndrome — even if a close relative already has it.
Just made this and had the same rubbery/purple loaf issues, so I’ll probably switch to a different psyllium if I make it again. So my question is this… I ate a few slices (3) of the bread (regardless of the flaws) and found it gave me some stomach discomfort… Could I have a sensitivity to the psyllium, or do you think getting a better quality psyllium would change my reaction?
You need to take your medicine, but sometimes, meds for the other things that ail you can raise your blood sugar. We’ve got a list of them here. If you take one or more of these, talk to your doctor about alternative meds that could control your other conditions without affecting your blood sugar. Remember that everyone is different. Just because you take a medication on the list doesn’t mean that it raises your blood sugar—or, if it does, that it raises it enough to worry about. If your doctor says it’s safe to do so, you can stop taking a suspect med for a few days, carefully monitor your blood sugar, and see if it improves. If you want to be a proper scientist, you should then re-start the med to see if the sugar goes up again. And don’t try this at home! Do it only under your doc’s guidance.
Soooooo fluffy, yummy and versatile! I just made it for the first time. Been making the coconut flour mug bread the past couple of days but this is so less dense. Grilled a couple of pieces and HOLY HELL it’s amazing! Love your site and your recipes. Coconut flour wraps (love wrapping my salad) are next! Neither bread has affected my keto either. I’m also 100% Paleo. Swapping out the cream for ghee in the coconut mug bread works really well!

In the previously described C. elegans experiments demonstrating mitohormesis, knockout of the NFE2L2 homologue SKN-1 attenuated the increases in antioxidant enzyme activity and lifespan [73], indicating that mitohormesis may, at least in part, be dependent on NFE2L2 signaling. Similarly, a ketogenic diet (Bio-Serv F3666) increased nuclear content of NFE2L2 and expression of its target NQO1 in the hippocampi of rats, all of which occurred after an initial increase in mtROS [96]. This increase in NFE2L2 content appears to have mediated the subsequent decrease in mtROS to a level below baseline [96], thereby further indicating a likely role of NFE2L2 in the induction of mitohormesis during a ketogenic diet.
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Concussion (a mild form of TBI), is defined as a short term impairment of brain function caused by impact. Symptoms include dizziness, confusion and headache. When the brain suffers a concussive impact this triggers an acute cascade of cellular events that can eventually cause chronic problems. Firstly, immediately after impact there are changes to the concentrations of ions and neurotransmitters in and outside of the neurones. For example, the cells release potassium and glutamate (excitatory neurotransmitter); this can cause neuronal damage instantly64. The disruption to the equilibrium of substances within the brain must be corrected, which requires the action of the ATP dependant ion pumps in the cell membranes. In order to produce enough ATP the brain has a transient period of high glucose metabolism (within 30 minutes of impact), which is followed by a period of glucose metabolic depression that can last anywhere from 5 days to several months, depending on severity65. In this time the brain is starved of energy when it is unable to metabolise glucose, which can cause long term damage. Severe or repeated impacts can lead to development of conditions such as chronic traumatic encephalopathy (CTE). 
Because metabolic syndrome and insulin resistance are closely tied, many healthcare providers believe that insulin resistance may be a cause of metabolic syndrome. But they have not found a direct link between the two conditions. Others believe that hormone changes caused by chronic stress lead to abdominal obesity, insulin resistance, and higher blood lipids (triglycerides and cholesterol).
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The Caerphilly Heart Disease Study followed 2,375 male subjects over 20 years and suggested the daily intake of a pint (~568 ml) of milk or equivalent dairy products more than halved the risk of metabolic syndrome.[51] Some subsequent studies support the authors' findings, while others dispute them.[52] A systematic review of four randomized controlled trials found that a paleolithic nutritional pattern improved three of five measurable components of the metabolic syndrome in participants with at least one of the components.[53]
I could go on for days about how a good diet can keep your blood sugar in control. To receive the most efficient information, set up a meeting with a dietician to look at your specific needs and you recent sugar readings. They can provide you with recipes and tools which make it easier for you to know exactly what you are putting into your body. 40 states in the United States require insurance companies to cover a meeting with a dietician for those with diabetes. Check with your insurance to see if this benefit is available for you.
^ Yiu H. Hui (February 1985). Principles and issues in nutrition. Wadsworth Health Sciences Division. p. 91. Retrieved 2014-05-19. Eskimos actually consume more carbohydrates than most nutritionists have assumed. Because Eskimos frequently eat their meat raw and frozen, they take in more glycogen than a person purchasing meat with a lower glycogen content in a grocery store. The Eskimo practice of preserving a whole seal or bird carcass under an intact whole skin with a thick layer of blubber also permits some proteins to ferment into carbohydrates.
Alcoholic ketoacidosis (AKA) presents infrequently, but can occur with acute alcohol intoxication, most often following a binge in alcoholics with acute or chronic liver or pancreatic disorders. Alcoholic ketoacidosis occurs more frequently following methanol or ethylene glycol intoxication than following intoxication with uncontaminated ethanol.[11]
Who would have ever believe that herbs can cure four years HERPES in my body, i never believe that this will work i have spend a lot when getting drugs from the hospital to keep me healthy, what i was waiting for is death because i never believed that i will ever get cured,but this faithful day y friend who was also HERPES positive to the Dr, after i came across a testimony on the internet of a lady on a forum who said she live in Florida testifying about a man called Dr Teshe who cured her from HERPES SIMPLEX VIRUS, i decided to email him, unknowingly to me that this will be the end of the HERPES in my body, he prepare the herb for me, and give me instruction on how to take it and after that, he told me to go to the hospital for a check up, and i did exactly what he instructed, surprisingly after the test the doctor confirm me negative, i thought it was a joke, i went to other hospital to do another test and it was also negative, then i took m the treatment she was also confirm negative . He also have the herb to cure cancer please i want every one with this virus to be free, that is why am dropping his email address,drtashe@gmail.com and his whatsapp number you can also call him through this same number too +2348154724883. thank you once again Dr Teshe for saving my life, and I promise I will always testify for your good work.
Hi James, Thank you for sharing. Most likely this wasn’t fully cooked if it stuck to the parchment paper, as I never have to grease it, but I did add a note to the post that you could do that to be on the safe side. I think the previous recipe and post were not clear enough on how to make sure that it’s done, so I updated them and hope that will help. I’d love to know if that made a difference if you try it again. But, this bread is more similar to fluffy pre-sliced white bread than a crusty bread, so I still would not expect a crust. If you are looking for a crusty bread, try this almond flour bread instead.
^ Greenberg CR, Dilling LA, Thompson GR, Seargeant LE, Haworth JC, Phillips S, Chan A, Vallance HD, Waters PJ, Sinclair G, Lillquist Y, Wanders RJ, Olpin SE (April 2009). "The paradox of the carnitine palmitoyltransferase type Ia P479L variant in Canadian Aboriginal populations". Molecular Genetics and Metabolism. 96 (4): 201–7. doi:10.1016/j.ymgme.2008.12.018. PMID 19217814.
I have great respect for Harvard Medical School. I notice that they support their readers posting comments and I am most appreciative of the article and all the many thoughtful comments by the readers. The readers seem to have the most expertise here and I hope that the doctor who wrote the article will think long and hard about the comments by readers. After 35 years of clinical practice in mental health, I notice that all issues of emotion involve medical issues, nutrition, and the gut bacteria. I would say that these issues and all of the executive brain functions seem to improve with ketogenic principles. For those that apply it in a flexible and smart manner, it appears to improve every area of their lives. I strongly encourage the author of the article to take one class via The Institute for Functional Medicine. If he is open to more learning he can take more classes and get certified. I’m sure a fine doctor, he will be an even better doctor and personally healthier, if he gets more training. Are we all open to new learning(especially us healthcare providers)?
The oral glucose tolerance test (OGTT), or glucose tolerance test is a blood test used (not routinely however) to diagnose diabetes, and gestational diabetes. Information in regard to reliability of the oral glucose tolerance test is important, as some conditions (common cold), or food (caffeine), or lifestyle habits (smoking) may alter the results of the oral glucose tolerance test.

© 2019 Maria Mind Body Health. Disclaimer: Some links in posts are affiliate links. If you click on a link and make a purchase, I may receive a commission but your price will not change. All products that I link to I use personally and contain no ingredients that we don't recommend for optimum health. The information contained on this site is not intended to diagnose, treat, cure, or prevent any medical condition and is not to be used as a substitute for the care and guidance of a physician.

^ Fumagalli M, Moltke I, Grarup N, Racimo F, Bjerregaard P, Jørgensen ME, Korneliussen TS, Gerbault P, Skotte L, Linneberg A, Christensen C, Brandslund I, Jørgensen T, Huerta-Sánchez E, Schmidt EB, Pedersen O, Hansen T, Albrechtsen A, Nielsen R (September 2015). "Greenlandic Inuit show genetic signatures of diet and climate adaptation". Science. 349 (6254): 1343–7. Bibcode:2015Sci...349.1343F. doi:10.1126/science.aab2319. hdl:10044/1/43212. PMID 26383953.
Because I know people will ask, I have not been on a ketogenic diet “regularly” since about mid- to late-2014. The reasons are too nuanced to describe here, but my deviation is not because I lost confidence in its efficacy. With nearly a decade of clinical experience, I can safely say I was an outlier (in the best sense) with respect to my physiology and response. I was leaner, and more mentally and physically fit during this three year period than during any other period of time as an adult, and my biomarkers were as good as they had ever been. I’ve also seen the benefit of ketogenic diets first-hand on my patients and my own sister, a remarkable story I hope to share one day. But I’ve also been humbled by my inability to explain why some people have suboptimal or even negative responses to NK. I would say, all things considered, my knowledge of ketosis is greater today than when I was writing about it voraciously, but my confidence in my understanding of it, might actually be lower. As the saying goes, the further one goes from shore, the deeper the water gets.
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When you are choosing types of exercise, pick activities which are going to be enjoyable for you. When you perform activities that you enjoy, you have a better chance of sticking with them. You can occasionally change up the exercises that you do to prevent yourself from getting tired of following the same routine. Great examples of fun exercises are swimming, walking with a friend, or a dance class.
So, there you have it—ten simple things you can do to lower your blood sugar. Notice anything special about these tips? Right! There’s nothing special about them at all. They aren’t bizarre. They aren’t difficult. You don’t have to change your entire life. These are things you can integrate into the daily life you already live now. And once they become habits—healthy habits—you’ll have taken blood sugar management into your own hands.
Glucose-sensitive neurons have been identified in a number of CNS regions including the metabolic control centers of the hypothalamus. Medeiros et. al. have used patch-clamp electrophysiology to examine whether neurons in a specific specialized region known as the subfornical organ (SFO), an area where the blood-brain barrier is not present, are also glucose sensitive or not. These experiments demonstrated that SFO neurons are glucose-responsive and that SFO is an important sensor and integrative center of circulating signals of energy status (Medeiros et al., 2012).
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Hi Maria, I love your bread recipes but can’t get over the one thing, the gritty texture you get in one every couple bites due to the psyllium husk, I have tried different brands and all have it. I haven’t tried Jay Robs yet. But have you tried ground up chia seeds instead by any chance? I read somewhere to just add twice the amount of water. Thanks
Metabolic syndrome has been shown to be associated with an increased risk of cataract in several observational studies (Table 19.2). Paunksnis et al. reported an association between metabolic syndrome and cataract among middle-aged European men and women.16 In the Blue Mountains Eye Study (BMES), metabolic syndrome was associated with an increased risk of all subtypes of cataract including cortical, nuclear, and posterior subcapsular cataract (PSC) among elderly Australians.17 In a population of Malay adults in Singapore, a significant association between metabolic syndrome and cataract was also found.13 A dose–response relationship was also observed between an increasing number of metabolic syndrome components and cataract. Among the subtypes, cortical cataract showed a positive association with metabolic syndrome.13 Lindblad et al. examined a large, population-based cohort of Swedish women who participated in the Swedish Mammography Cohort and found that a combination of three components of metabolic syndrome, including raised waist circumference, diabetes, and hypertension, increased the risk of cataract extraction by 68% compared to those without any of these components.15 In addition, metabolic syndrome increased the risk of cataract extraction by approximately three-fold among women aged less than 65 years. Galeone et al. found that metabolic syndrome was associated with a two-fold increased risk of cataract extraction in a clinic-based study in Italy.14 Further, a significant linear trend in risk was also reported with an increasing number of metabolic syndrome components.

I so miss bread fresh from the oven (I’m going to be adding the yeast)! You are absolutely correct about beaten egg whites creating air pockets. My family has always made buttermilk pancakes from scratch and we always separate the eggs, beat the whites to soft peaks and fold them in at the last minute. The pancakes rise beautifully! Have you tried this with your keto pancakes?


The goal of metabolic syndrome treatment is to reduce the risk of heart disease and diabetes by controlling the associated problematic health conditions (high blood pressure, high cholesterol, diabetes, insulin resistance). “A study in which 53 percent of people had metabolic syndrome at the start found that over three years, intensive lifestyle changes—mainly diet and exercise—resulted in the lowest risk of developing diabetes and the lowest risk of developing metabolic syndrome in those who didn’t have it,” Ndumele says. Recommended changes include:
Metabolic syndrome is increasing in prevalence, paralleling an increasing epidemic of obesity. In the United States, where almost two thirds of the population is overweight or obese, more than one fourth of the population meets diagnostic criteria for metabolic syndrome. [25] In the United States, data from a 1999-2000 survey showed that the age-adjusted prevalence of metabolic syndrome among adults aged 20 years or older had risen from 27% (data from 1988-1994) to 32%. [26]
To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis.
I made the bread yesterday but came out wet and gummy. I will try again but I would recommend anyone trying this bread for the first time to just make half the recipe until you get it right so you are not wasting expensive ingredients. This is what I am going to do. Also it was a good point about humidity. I live in a very humid area so I will have to try decreasing the water.
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Hi Maria, I love your bread recipes but can’t get over the one thing, the gritty texture you get in one every couple bites due to the psyllium husk, I have tried different brands and all have it. I haven’t tried Jay Robs yet. But have you tried ground up chia seeds instead by any chance? I read somewhere to just add twice the amount of water. Thanks


The exact mechanisms of the complex pathways of metabolic syndrome are under investigation. The pathophysiology is very complex and has been only partially elucidated. Most patients are older, obese, sedentary, and have a degree of insulin resistance. Stress can also be a contributing factor. The most important risk factors are diet (particularly sugar-sweetened beverage consumption),[6] genetics,[7][8][9][10] aging, sedentary behavior[11] or low physical activity,[12][13] disrupted chronobiology/sleep,[14] mood disorders/psychotropic medication use,[15][16] and excessive alcohol use.[17]
I am so impressed by your bread recipes. Have spent the last two days just baking away and they taste absolutely great! What a joy to finally find something this tasty and healthy. I noticed in your previous post that we could expect to read about “What I eat” from you next. We’re staying tuned and waiting with great curiosity. Will pass on to our libraries about your books, for sure.
An increase in fat burning ability could decrease the efficiency of exercise: one adaptation to a high fat diet is an increase in a process called mitochondrial uncoupling. This means that some of the stored energy from metabolic substrates is not used to generate ATP but is ‘dissipated’ leading to a decrease in efficiency of energy production 26 ,19.  
Weighed my ingredients…used Jay Robb Psyllium ground down to half the amount exactly…used almond flour from nuts.com….used All Whites 100% Egg Whites. Bread fell about one minute after I took it out of the oven. Do you cool yours out of the pan or in it? Does that matter? Could that be the problem? Or could it be my vinegar? Have had it a few months…does it get old? Help!!! I promised my husband if he let me spend all this $ on ingredients I could give him a nice loaf of bread for sandwiches! So disappointed! But determined!
^ Alberti KG, Eckel RH, Grundy SM, Zimmet PZ, Cleeman JI, Donato KA, Fruchart JC, James WP, Loria CM, Smith SC (October 2009). "Harmonizing the metabolic syndrome: a joint interim statement of the International Diabetes Federation Task Force on Epidemiology and Prevention; National Heart, Lung, and Blood Institute; American Heart Association; World Heart Federation; International Atherosclerosis Society; and International Association for the Study of Obesity" (PDF). Circulation. 120 (16): 1640–45. doi:10.1161/CIRCULATIONAHA.109.192644. PMID 19805654.

tips for making this bread with coconut flour and those getting purple results! i made half the recipe and made the following changes: 3/4 cups of water, 1 teaspoon baking powder, 1/2 teaspoon baking soda. my bread which previously came out purple and with very dense patches came up much fluffier and with more bread like ‘holes’ and also had the colour of normal brown bread! i baked it in a small loaf and the bread rose a lot but the top half was basically a tunnel. the rest of it is good ‘bread’ though! 🙂


I tried this bread and on my first shot, it came out amazing and I didn’t even have a scale to weigh the measurements properly! I just used measuring cups. I ground up my psyllium husk (for all you Canadians, I used ‘Source of Life’ brand from my local health food store, product of BC) to a fine powder using my mini-food processor. Today I’m trying it out again but to my dismay I had only 2 cups of almond flour left so I decided to experiment and add 1/2 cup of coconut flour to the almond flour. I probably should have tweaked the other ingredients but I wasn’t sure how so I used the same amount of everything else. I know normally you have to double the eggs but I’m using both almond and coconut so we’ll see. It’s in the oven now. . .
So I made my own coconut-flour from flaked coconut(according to a recipe I found on line). Psyllium Husk i managed to find only in whole husks form so I grind it up to a powder in a blender. I understand now it sounds like a recipe for disaster but I don’t have another choice (getting the ingredients from the internet will take about 2 weeks and until then it is all I have).
Is there any way you can post at the beginning of a recipe: NOT for weight loss. I have tried a few recipes before reading the comments below, made it, then saw it was a no no for weight loss. Thanks! I made your pita bread too and it rocks. I am waiting for this amazing bread to come out of the over right now. I am worried about eating now though. Too many carbs for weight loss?
Have you heard all the buzz about the keto diet and want to know more? Did a friend tell you they’re “in ketosis” and you got interested? Here’s everything you need to know about ketogenic diets and being in ketosis for fat loss, brain function, satiety, and performance. Editor’s Note: This article is being updated … Continue reading The Keto Diet: Next Big Thing or Dangerous Fad?
Metabolic syndrome is a cluster of metabolic risk factors that come together in a single individual. These metabolic factors include insulin resistance, hypertension (high blood pressure), cholesterol abnormalities, and an increased risk for blood clotting. Affected individuals are most often overweight or obese. An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s.
I think next time I will either use less psyllium or less egg. I had to halve the recipe and I used a bit more egg and water by accident. Next time I’ll try it with coconut flour since I think as a very “dry” flour it works best with flours/meals that are very “wet” like flax meal and psyllium. They cancel each other out in the end it seems. I’ll also bake it a bit longer because the crust is yummy!
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You are right. It’s not 2g it’s 4g per mug bread. We use 30 grams of almond flour which is 6g carbs and 1g from the egg which is 4g net carbs. I’ve corrected it. My earlier calculation was with ‘Trader Joe’s Almond Flour’. Bob’s Red Mill is what’ I’ve used now. Also almond flour = ground almonds which have 10g net carbs per 100g so we’re anyway looking at 3g net carbs for 30 grams of almond flour plus the .7g from the egg. So 4g is about right.
Admittedly, I started my journey on this path in 2009, with a deep dive into ketosis in the Spring of 2011, but it seemed so obscure! (For a timeline of what I did, I think I covered it somewhere in this talk…yes I’m too lazy to actually confirm this by skimming through it.) All told I spent approximately 3 years in the strictest state of nutritional ketosis (NK) with one very memorable deviation when I had 6 or 7 full-sized and upsettingly decadent desserts circa September 2013. I believe the diet helped me transition from metabolic syndrome to metabolic health and I certainly thought it could benefit other people. This nutritional state could gain some steam, I thought.
Hands down, the absolute best low carb bread recipe ever!!! I made it last night and I am blown away!!! I’ve tried a lot of low carb bread recipes trying to find something close to the “carby” bread I once loved, and you have solved my dilemma. This bread is better than the carb-laden kind (in my opinion) and I am so happy to be able to enjoy toast, sandwiches and any other idea that comes to my mind for utilizing this bread. I can’t wait to make another batch because I didn’t leave this one in quite long enough, but I am certain of it’s potential! God bless you.
I want to give all the glory to God of Doctor Zakuza for changing my life by destroying the yoke of Herpes Simplex Virus from my blood. I have lived with Herpes Simplex Virus for two (2) years now, myself and my husband continued to pray to God for divine intervention for my healing, but each time i go for test the result remains positive. I then stopped going for further tests and i was directed to Doctor Zakuza by my friend in Africa and i got connected to the Doctor and i dived at the instructions that was given to me by Doctor Zakuza and he assured me that the virus is going to leave me within 7 days. I believed and had faith in him for i really needed his help. Lo and behold i went for test after 7 days and for the first time, the result was NEGATIVE and all the symptoms had disappeared. I’m so thankful to God for using Doctor Zakuza to heal me. For urgent help of any type, contact Doctor Zakuza now via Email: Doctorzakuzaspelltemple @hotmail. com or text + 1 (740) 573-9483.
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Most of these benefits occur due to the decrease in dietary carbohydrate intake; it is largely unknown what role ketones themselves play in the efficacy of the diet. Because of this, it is unclear how exogenous ketones could be used to help treat diabetes. One effect that is consistently reported is that ketone ester and ketone salt drinks and infusions lower blood glucose and lipid levels 11,106 ,107. It is also possible that exogenous ketones have a positive effect on insulin sensitivity; ketone ester supplementation increased insulin sensitivity in rodents by 73%108. It is possible that exogenous ketones could be used alongside diet and lifestyle changes to help control blood in diabetes, but further research must be done before this can be realised. 
Physical inactivity is a predictor of CVD events and related mortality. Many components of metabolic syndrome are associated with a sedentary lifestyle, including increased adipose tissue (predominantly central); reduced HDL cholesterol; and a trend toward increased triglycerides, blood pressure, and glucose in the genetically susceptible. Compared with individuals who watched television or videos or used their computers for less than one hour daily, those who carried out these behaviors for greater than four hours daily have a twofold increased risk of metabolic syndrome.[27]
Metabolic syndrome (metabolic syndrome X, insulin resistance syndrome, dysmetabolic syndrome, hypertriglyceridaemic waist, obesity syndrome, Reaven syndrome) is the name for a group of risk factors that increase the risk for ischaemic heart disease (IHD), diabetes and stroke (Fig. 23.1). The metabolic syndrome is diagnosed when at least three of the IHD risk factors listed in Table 23.1 are present. Whether the syndrome, which affects possibly 25% of the US population, is a specific syndrome, and nothing more than the sum of its parts, is controversial.
People who have metabolic syndrome or are at risk for it may need to take medicine as treatment. This is especially true if diet and other lifestyle changes have not made a difference. Your doctor may prescribe medicine to help lower blood pressure, improve insulin metabolism, lower LDL cholesterol and raise HDL cholesterol, increase weight loss, or some combination of these.
My bread came out a teeny bit “eggy”…which wasn’t bad, I still enjoyed it. Maybe some egg yolk made it in the batter??? Anyway, the slight egginess made me think of French toast. So with the last few pieces, that’s what I made. I mixed an egg, heavy cream, and a little vanilla to coat the bread…used browned butter to sub for syrup…then topped off with Swerve confectioners sugar. It was delicious!

Keep in mind that the ketogenic diet takes into account net grams of carbohydrates, not simply total grams. Net carbohydrates are the amount of carbohydrates left over after you subtract grams of fiber from total grams of carbohydrates. For example, if vegetables you’re eating have 5 grams of carbohydrates total, but 3 grams come from fiber, the total number of net carbohydrates is only 2 grams, which is the number you add to your daily total.
Hi Sahil, this is the first time I have seen a video from am so used to the 800Watt that and I love the way you show us how to make the Keto bread in a mug. But can you pleas tell me how many Watt your Microwave is as my new one is 1200 Watt and I am so used to the old 800Watt Microwave that I noticed that everything is getting cooked much quicker and I don’t want to over cook the bread.
Is there any way you can post at the beginning of a recipe: NOT for weight loss. I have tried a few recipes before reading the comments below, made it, then saw it was a no no for weight loss. Thanks! I made your pita bread too and it rocks. I am waiting for this amazing bread to come out of the over right now. I am worried about eating now though. Too many carbs for weight loss?
If you divide the dough in 3 you'll cook the bread for 90 seconds on high, but if you cook it all together you'll want to do 150 seconds (2 1/2 minutes). Time can vary a lot in microwaves, but to give you an idea mine is 1000 watts. Either way, it'll come out looking pale and spongy (and not very appetizing at all tbh!). But worry not, just wait for it to cool down until just lightly warm (it continues to cook as it cools guys!). Then you'll definitely want to give it a good toast to get some texture on (non negotiable guys!). 
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