Is Panko Keto Friendly?

If you have been on the keto diet for some time, you are aware that your carb intake should be less.

Any crispy topping on your favorite food items is thanks to breadcrumbs. But, you are on keto, so you possibly cannot eat those.

So, you think of replacing breadcrumbs with Panko to get that fried, crispy texture. Before you start making those changes, you need to know this, “Is panko keto?”

Let us find the answer to that question by looking at the nutritional facts of Panko.

Is Panko Keto Friendly?

Panko is a type of breadcrumb that is common in Japanese cooking as a topping for fried foods.

Huffington Post states that the brad’s baking with electricity for Panko, which does not let a crust to set in. After grinding the bread, the flakes you get are like fine slivers of crumb.

Because of its fluffy texture, Panko is better than regular breadcrumbs.

Nutritional facts

For a cup of Panko, which is approx 31g, it contains:

Calories – 110

Fat – 1 g

Carbohydrates – 22 g (Out of this fiber-1 g and glucose-1 g)

Protein – 3 g

When you are on keto, you eat food items that are low in carb, high in fats, and have moderate protein. This helps your body enter ketosis, a metabolic state when your body gets all the energy from fats.

The number of carbs in panko breadcrumbs may not allow your body to enter ketosis. So, it is not a favorable option if you are on keto or plan to start the diet.

But you can always replace Panko with keto-friendly alternatives that will give you the same fried and crispy texture. Some of these are:

  • Pork rinds
  • Almond flour
  • Parmesan cheese
  • Coconut flour
  • Flax meal

Panko breadcrumbs have a better texture than regular breadcrumbs. They also have slightly fewer carbs than regular breadcrumbs but may not be an excellent option for keto lovers.

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