Is EVERYTHING BAGELS Keto?

The Ingredient Breakdown

As a food scientist, looking at the label for these EVERYTHING BAGELS is fascinating because it represents a modern attempt to mimic high-carb baked goods using fiber and starch chemistry. However, for the keto dieter, the details matter. The primary issue isn't just the obvious carbs, but the source of those carbohydrates.

The formula relies heavily on resistant wheat starch and wheat gluten. Resistant starch is often marketed as a 'low carb' fiber, but it is still derived from wheat. More importantly, the label lists wheat flour and wheat protein isolate. Even in small amounts, real wheat flour contains gluten and starches that the body converts into glucose.

Another red flag is the presence of potato starch and potato fiber. While potato fiber is generally low in net carbs, potato starch is a carbohydrate-heavy thickener. In keto baking, we strictly avoid potato starch because it has a high glycemic index and can easily kick you out of ketosis if the portion size isn't tiny.

Finally, we see oat fiber and psyllium husk fiber. While these are excellent for digestion and texture, the specific blend here, combined with the partially defatted soy flour, adds bulk that isn't entirely carb-neutral. The presence of erythritol and inulin (chicory root) confirms they are trying to sweeten it without sugar, but the carb count from the starches remains the dealbreaker.

Nutritional Value

When analyzing the nutritional profile, we have to look beyond the total calories. A typical keto bread aims for under 5g of net carbs per slice or serving. These EVERYTHING BAGELS, despite the high-fiber formulation, likely hover around or above 10g of net carbs per serving due to the combination of resistant starch and potato starch.

The fat content is relatively low, coming mostly from olive pomace oil and the fats inherent in flax seeds and chia seeds. For a diet that relies on fat for fuel (keto), this product is too low in fat to be a staple. It is a 'low fat, high fiber' product masquerading as a health food, but for keto, the macros are inverted. You need high fat and ultra-low carbs, and this bagel provides moderate fat and moderate carbs, which is the worst of both worlds for ketosis.