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Are naan keto?

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Naan is a popular Indian bread that is enjoyed by many around the world. It is a soft and fluffy bread that is typically made with all-purpose flour, yogurt, and yeast. However, for those following a ketogenic diet, naan may not be the best choice due to its high carbohydrate content. In this article, we will explore whether naan is keto-friendly and provide some alternatives for those on a low-carb diet.

Understanding the Ketogenic Diet

The ketogenic diet, or keto diet for short, is a low-carb, high-fat diet that has gained popularity in recent years. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes more efficient at burning fat for energy.

The Carbohydrate Content of Naan

Naan is primarily made with all-purpose flour, which is high in carbohydrates. A typical serving of naan (one piece) contains around 22 grams of carbohydrates. This amount can vary depending on the size and thickness of the naan, as well as any additional ingredients used in the recipe.

Why Naan is Not Keto-Friendly

On a standard ketogenic diet, most individuals aim to consume fewer than 50 grams of carbohydrates per day. With a single serving of naan already exceeding 20 grams of carbs, it becomes challenging to fit it into a keto meal plan without exceeding the daily carb limit.

Additionally, naan is typically high in calories and lacks significant amounts of protein and fat, which are essential macronutrients on a ketogenic diet. Consuming naan can easily lead to a spike in blood sugar levels and kick you out of ketosis.

Keto-Friendly Alternatives to Naan

While traditional naan may not be suitable for a ketogenic diet, there are several alternatives that can satisfy your cravings for Indian cuisine without derailing your low-carb lifestyle. Here are some keto-friendly options:

  • Coconut Flour Naan: Coconut flour is low in carbs and high in fiber, making it a great option for keto-friendly naan. It can be used as a substitute for all-purpose flour in naan recipes.
  • Almond Flour Naan: Almond flour is another low-carb alternative to all-purpose flour. It has a slightly nutty flavor and can be used to make delicious keto naan.
  • Cauliflower Naan: Cauliflower is a versatile vegetable that can be used to create a low-carb naan alternative. By combining cauliflower rice with cheese and eggs, you can make a tasty and keto-friendly naan substitute.


While naan is a delicious bread enjoyed by many, it is not suitable for those following a ketogenic diet due to its high carbohydrate content. However, there are several keto-friendly alternatives available that can satisfy your cravings for Indian cuisine without compromising your low-carb lifestyle. Experiment with coconut flour, almond flour, or cauliflower to create delicious and keto-friendly naan substitutes. Remember to always check the nutritional information and adjust portion sizes to fit your individual macronutrient needs.