Keto Flour Substitutions
Melty chocolate chip cookies, moist double chocolate layer cake with vanilla frosting, delicious donuts, fluffy pancakes, fresh Belgium waffles — just the thought of them will make your mouth water and induce an intense craving. Do you have to fight against these cravings for the rest of your life?
Although only one serving of these sugar-filled foods can easily put you over your carb limit for the day (or, in some cases, the entire week), this doesn’t mean that you have to give them up completely. It’s now easier than ever to make low-carb keto-friendly versions of all your high-carb, sugar-filled favorites.
Flour Alternatives For The Ketogenic Diet
When you consider that 1 cup of all-purpose flour contains nearly 100 grams of carbs, it’s easy to see why you’d need to seek out lower-carb baking products. By using low-carb flours, you can get all the benefits of the ketogenic diet while occasionally indulging in your favorite keto dessert foods.
However, replacing high carb flours like all-purpose flour, wheat flour, corn flour, and rice flour with low-carb flour is not as simple as just using one for the other. Due to the difference in composition between high-carb and low-carb flours, you will need to use different amounts of low-carb flour together with other essential ingredients that you don’t typically find in traditional baking recipes like psyllium husk, xanthan gum, and protein powder.
For this reason, it is best to learn how to use low-carb flours by following the recipes that you’ll find throughout this article (and on ruled.me). By doing so, you’ll be able to get a tangible feel for how you can keto-fy your own high-carb favorites by using keto flours rather than carb-dense flours.
To help you get acquainted with making keto-friendly baked goods, we decided to put this article together with all the info you’ll need to get started. Below you will find the many low carb flour options you can use on keto, how to utilize them correctly, and some of our favorite low-carb flour recipes. After reading through this guide, you will have the information you need to make the keto-friendly version of the high-carb food that you’ve been craving.
Almond Flour: The All-Purpose Keto Flour
Almond flour is one of the best grain-free alternatives to regular flour. It’s a low-carb flour staple for everyone following a ketogenic diet
A 1/4 cup of almond flour contains 12 grams of fat, 5 grams of protein, and just 2 grams of net carbs, making it one of the best keto flour alternatives. Due to its high-fat content, and lack of gluten, you may need additional eggs or baking powder to give your baked goods more structure.
Almond flour is available in supermarkets and grocery stores, but you can find it for the lowest price when you buy it in bulk online. Make sure you purchase the finest blanched almond flour that has no darker specks of skin. The finer the grind of the almond flour, the finer the consistency of your baked goods and the easier it will be for your food to rise.
How to Store Almond Flour Properly:
Since almond flour can become rancid fast, it is best to put it in the fridge or freezer after opening. Most almond flour comes in an airtight sealed bag, but you can use an airtight container as well.
Other Considerations for Almond Flour Use:
The only problem with using almond flour is that it is easy to overdo it. A cup of almond flour, for example, consists of about 90 almonds — an amount that someone would rarely eat in one sitting. Although there are many health benefits that you can get from almonds, consuming high quantities of them will flood your body with inflammatory fats and phytates, which can worsen pre-existing health issues.
Coconut flour is, in my opinion, the healthiest low-carb flour alternative and, if you are looking for a nut-free keto-friendly flour, then sunflower seed flour and pumpkin seed flour are your best options.
