Is Almost Everything Bagels Keto?

The Ingredient Breakdown

As a food scientist, I look at the ingredient list to understand the structure of the food, not just the marketing claims. The 'Almost Everything Bagel' relies on a specific blend of starches to mimic the texture of a traditional wheat bagel. Unfortunately, these ingredients are the antithesis of a ketogenic profile.

The primary structural ingredients are tapioca starch and potato starch. Both of these are pure forms of carbohydrate that digest rapidly. Tapioca starch is essentially a refined powder from the cassava root, which has a very high glycemic index. Potato starch behaves similarly, spiking blood glucose levels quickly. On a keto diet, these are strictly avoided because they deplete ketone production immediately.

Further down the list, we see brown rice flour and sorghum flour. While these are whole grains and gluten-free alternatives, they are still loaded with carbohydrates. Brown rice flour, in particular, is dense in starch. For context, a single tablespoon of brown rice flour contains enough carbs to potentially disrupt a state of ketosis if not measured meticulously. Sorghum is a cereal grain, and while it has some fiber, the net carb count remains too high for a standard keto limit.

Finally, the ingredient list includes cane sugar. Even small amounts of added sugar are strictly off-limits on keto. While the amount might be small, combined with the high starch content, it contributes to the overall glycemic load of the bagel. The presence of xanthan gum and baking powder indicates this is a chemically leavened, gluten-free product, relying on gums to hold the starches together rather than gluten protein.

Nutritional Value

When evaluating a product for keto, we look at the net carbohydrates (Total Carbs minus Fiber). Based on the ingredients listed—specifically the heavy reliance on tapioca, potato, and rice flours—the carbohydrate count is significantly high. A typical gluten-free bagel made with these starches often contains between 40 to 50 grams of total carbohydrates per serving.

For a ketogenic diet, the daily limit is usually between 20 to 30 grams of total net carbs. Consuming a single 'Almost Everything Bagel' would utilize your entire carbohydrate allowance for the day, leaving no room for vegetables or other nutrient-dense foods. Furthermore, the fat content in this product is likely low to moderate. Keto requires a high fat intake to fuel the body; this bagel is a high-carb, low-fat food, which is the exact opposite macronutrient ratio required for ketosis.

Regarding the 'everything' topping blend (sesame seeds, poppy seeds, onion, garlic), these ingredients are generally keto-friendly in isolation. Seeds are excellent sources of healthy fats and fiber. However, in this product, they are merely a garnish on a carb-heavy base. The nutritional value of the seeds is overshadowed by the glycemic impact of the starches and sugars in the dough.