Crispy cookies, juicy chocolate cakes, delicious donuts, fluffy pancakes, Belgian waffles - just the thought of them makes your mouth water. Since 100 grams of all-purpose flour contains 76 g of carbohydrates, such classic desserts are not suitable for a low-carb diet. But by using low-carb flours, you can still occasionally treat yourself to your favorite desserts, just in oneLow-Carb-Variante. Which flour is allowed for low carb? Below are the many low-carb flour options you can use on low-carb and keto diets and tips on how to use them properly.
It's not as easy as replacing high-carb flours like all-purpose, wheat, corn, and rice flour with a low-carb flour 1:1. Due to the different properties, you need to use the low carb flour together with other ingredients such as psyllium husk, xanthan gum and protein powder to achieve the desired texture. For this reason, it is best to first learn how to use low-carb flours using ready-made recipes. This will give you an idea of how to make your own high-carb favorites low carb by using a flour substitute.
Almond flour – The all-purpose flour for low-carb
Almond flour is one of the best low-carb alternatives to regular flour and is used quite often in keto recipes. Per 100 grams, almond flour contains 12 grams of fat, 36 grams of protein and only 4 grams of net carbohydrates. Due to its high fat content and lack of gluten, you may need additional eggs or baking powder to add more structure to your baked goods.
The typical almond flour is made from blanched almonds (without shell) and is very finely ground. It adds a slightly sweet flavor and moist texture to baked goods, which is what it isideal for low-carb cakes, cookies, bread and pie crustmight.
Almond flour is available in supermarkets and grocery stores, but you can find it at the lowest price if you buy it in bulk online. Make sure you buy the finest blanched almond flour that has no dark spots. The finer the almond flour is ground, the finer the consistency of your baked goods will be and the easier they will rise.
Tips for baking with almond flour:
- Replacement ratio: 100 grams of almond flour: 125 grams of wheat flour
- Use slightly less fat and liquids because of the high fat content of almonds.
- Add another egg or half an egg to add structure to breads and muffins.
- Adding a raising agent (e.g. baking powder or baking soda) can be useful.
- Batter or pancake batter should not be diluted too much, but should be slightly thicker.
- Bake at a low temperature and for a long time.
- Almond flour can brown quickly. Aluminum foil can help here.
- Always allow the finished baked goods to cool thoroughly. This makes low-carb crackers and pie crusts crispier, while muffins and cakes have a better texture and hold together better.
How do you store almond flour correctly?Since almond flour can go rancid quickly, it's best to store it in the refrigerator or freezer. Most almond flour comes in an airtight bag, but you can also use an airtight container.
Notes on using almond flour:
The only problem with using almond flour is that it's easy to eat too much of it. A cup of almond flour, for example, is made up of about 90 almonds - an amount that someone would rarely eat in one sitting. Although almonds offer many health benefits, consuming high amounts of fats and phytates in almonds can worsen pre-existing health problems.
Almond Meal (ground almonds)
Almond Meal is not the same as almond flour. Almond flour is made from blanched almonds and finely ground, while Almond Meal is not so finely ground and may contain almond skin. It is perfect for baked goods that do not have such a fine consistencyMuffins and cookies.
Coconut flour is popular for pancakes and cakes
Coconut flour is made from dried coconut meat after most of the fat has been extracted to make coconut oil. 100 grams of coconut flour contains 348 calories, 12 g fat, 16 g protein, 22 g carbohydrates and 35 g fiber. Due to its high fiber content, this low-carb flour is perfect for anyone who cares about healthy digestion.
Tips for baking with coconut flour:
- Just like with almond flour, coconut flour cannot replace wheat flour 1:1 because it absorbs liquids like a sponge. The replacement ratio is: 150 grams of coconut flour: 500 grams of wheat flour
- Use six eggs and 240 ml liquid for every 120 grams of coconut flour.
- Coconut flour can be baked at the same temperature as other recipes, no adjustments necessary.
- The batter will thicken after a few minutes. For example, if you are making low-carb waffles, set the batter aside for a few minutes. This way you will end up with firmer and less crumbly waffles.
If youAlmond flour and coconut flour combined together, the best ratio is 3:1. Combining these low-carb flours allows you to closely mimic all-purpose flour without having to add additional eggs. Just be sure to keep the liquid ingredients in the same ratio as coconut flour, as it still needs the extra moisture.
Even if you don't like the taste of coconut, you can still try baking with coconut flour as the taste can easily be masked by other strong flavors. For example, in sweet baked goods, vanilla, chocolate and cocoa powder help to neutralize the coconut taste. For savory dishes, add some garlic or onion powder.
How do you store coconut flour properly?Because coconut flour absorbs moisture like a sponge, it is important to store it in an airtight bag or container. To avoid moisture damage, store it in a cool, dark place in your pantry rather than the refrigerator or freezer.
Walnut flour and other types of nut flour
You can grind almost any nut to create a flour-like consistency to reduce the carbohydrate content in your recipes. For example, walnut flour can be used as a substitute for almond flour in many recipes. Other nut flours you can experiment with includeHazelnut flour, pecan flour, macadamia nut flour and pistachio flour.Each of these will add a unique flavor to your baked goods, so choose wisely. It is best to store nut flours in the refrigerator or freezer.
Flaxseed meal
Flaxseeds are highly nutritious and rich in vitamin B1, copper, ALA (vegetable omega-3 fatty acids) and lignans (plant compounds that help ward off cell damage caused by free radicals). Two tablespoons of ground flaxseed contains nearly 70 calories, 4.5 grams of fat, 5 grams of total carbohydrates, 4 grams of fiber, 3 grams of protein and 1 gram of net carbohydrates.
Because of its earthy taste, flaxseed flour is perfect forBread, muffins, cookies, crackers, nutty cakes and scones. This low-carb flour is used more as a binding agent or egg replacer in keto recipes. Unfortunately, this method is not suitable for recipes that require a significant amount of eggs. To make a flaxseed egg, mix 1 tablespoon of ground flax meal with 3 tablespoons of water and let it swell.
How do you store flaxseed meal correctly?Flaxseed meal can go rancid very quickly. Therefore, it is best to store it in the refrigerator in an airtight bag or container. For the best flavor, purchase whole golden flax seeds and grind them in an electric coffee grinder just before use.
Sunflower seed or pumpkin seed flour
Sunflower seed flour and pumpkin seed flour are ideal options for people with nut allergies. These seed meals are rich in vitamins and minerals such as vitamin E, copper, thiamine, selenium and phosphorus and are relatively low in net carbohydrates (less than 5 net carbohydrates per 30 grams).
Tips for baking with sunflower and pumpkin seed flour:
- Replace almond flour with an equal amount of sunflower or pumpkin seed flour. This is possible because they have very similar properties.
- The sunflower flour gives baked goods a moist texture. Use more flour and less liquid. Find the ideal ratio by adding small amounts of seed meal and liquid until you get the right consistency.
How do you store sunflower flour and pumpkin seed flour correctly?Sunflower and pumpkin seed flour are much more stable than flaxseed flour, so they can be stored in a cool, dark pantry.
The downside to these flour alternatives is that they are slightly more expensive and much harder to find than the more popular low carb flours. It would be much easier to make sunflower or pumpkin seed flour yourself using a food processor or coffee grinder.
Other low-carb flour alternatives for the ketogenic diet
If you prefer to use other flour alternatives, here is a list of a few commonly used options:
Soy mehl.Soy flour is made from ground soybeans. It is similar to coconut flour in that it is quite dry and absorbs moisture easily. It also contains more protein than the keto flours mentioned above and is an excellent source of fiber. By purchasing organic soy flour, you can avoid GMO soybeans and the pesticides that are commonly used.
Other bean flours. There are many different types of bean flour you can try. Flours made from chickpeas or fava beans are ideal for low-carb products. In this article we have5 recipes with chickpea flourcompiled.
Sesame flourSesame seed flour is a great alternative to all-purpose flour. It tastes great and is suitable in both sweet and savory recipesespecially good for keto bread. By using sesame flour with psyllium husks, you can make your favorite baked goods lighter and fluffier. Like coconut flour, sesame flour also absorbs a lot of moisture.
Other essential ingredients for keto baking and cooking
It's not just using the right flour that's important for a good result. There are also several other ingredients that are an essential part of many low-carb recipes because they provide the properties that low-carb flours lack.
Psyllium husks
Psyllium husk powder (Latin: psyllium) is used in medicine as an intestinal cleanser. In the kitchen it is most often used as a thickener, giving breads, cakes and tarts a nice crumb-like texture. In fact, a psyllum bread is almost indistinguishable from regular wheat bread due to its whole grain structure and taste. Psyllium husks should always be usedcan be used with another low-carb flour, as they are very high in fiber and can cause indigestion.
Whey protein, casein protein or egg white protein powder
Protein powder is a useful ingredient in low-carb baking because it has a similar binding effect to gluten, an essential property missing from low-carb flours. For this reason, protein powder allows you to achieve the consistency you are looking for in a cake or bread.
Xanthan Gum
Xantan gum is used primarily as a thickener and lasts for months. You can use it to thicken stews, make ice cream, and give your low-carb baked goods the right consistency.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
