Want to bake low carb and gluten free treats? In this post we share al the flour substitute options you need to know about!
Among the significant challenges of starting a keto diet, cutting down on your carbohydrate and sugar intake is the most difficult.
You can remove sugar from your diet with a bit of self-discipline. But when it comes to carbohydrates, things get complicated because carbs are present in most crackers, pasta, bread, cakes, etc.
The Keto diet restricts the most common flours such as wheat, corn, and so on. Not consuming the common flours is because of the high amount of carbohydrates present in them.
Is high-carb flour bad?
Before we go any further, let me clarify one thing. Anything which has a fair amount of carbohydrates doesn’t automatically mean it is bad.
It is just that the keto diet was specially designed to lower the carb intake, thus forcing the body to start using its reserves for energy production.
So if you are not on a keto diet, you can consume flour without any problems.
Of course, if you have some other reasons for lowering your carbohydrates intake, then yes, you should avoid the common flours.
As for the commonly used flours being keto-friendly, it is a big no-no!
Flour substitutes: Low carb and Gluten-free options
Just because you can’t use wheat or some other commonly used flour, that doesn’t mean that you can’t use any flour for baking and cooking.
There are many options available in the market which you can use instead of wheat flour.
Of course, these substitute flours will not provide the same great taste and texture as you would expect from wheat flour.
But if you want to follow a strict keto diet, you will have to make a few compromises!
Once you start to use these alternatives, you will eventually develop a taste for them!
So if you want to continue eating bread or anything else that requires flour, then take a look at the low-carb flour substitute options given below:
1. Almond Flour
Almond flour is the best option and the most commonly used flour for the keto diet.
As the name implies, this flour is made from crushed almonds and only contains around 5 grams of carbohydrates.
On the other hand, the same amount of wheat flour can easily contain 76 grams of carbohydrates!
Just compare the difference between 5 grams and 76 grams, and you will realize the benefits of almond flour.
Almond flour is the best option for gluten-free and low-carb flour.
2. Coconut Flour
After the almond flour, the 2nd best option is coconut flour.
This one is also a natural flour made from the flesh of the coconut. Around 15 grams of coconut flour contains about 9 grams of carbohydrates.
As for the net carbohydrates, it is only around 4 grams.
Due to its high-absorption properties, coconut flour is only required in a small amount.
It has a fantastic ability to absorb a lot of liquid. If you use the 1:1 ratio, the resulting mixture will become extremely dry!
That’s why you can’t use it in a 1:1 ratio for any other flour substitute.
It is best to experiment to figure out an exact ratio for different mixtures. A better option is only to use recipes that are specifically made for coconut flour.
Just like almond flour – Coconut flour is also gluten-free and grain-free.
Want to learn more about low carb and gluten free flour options?
- Check this post about what is blanched almond flour and how you can use it.
- In here we share the best coconut flour substitute
- Learn everything about what is carbalose flour and why it’s the next it thing in low carb baking
- Is tapioca flour keto? Everything you need to know!