I was disappointed when I first started following the low-carb keto diet because I had to give up muffins, waffles, doughnuts, fried chicken, and anything else containing all-purpose flour, which is overloaded with carbs. It seemed impossible that I’d ever be able to indulge in these treats without loading up on carbs. However, after some research, I learned there are plenty of flour substitutes that will enable me to make my favorite treats without all of the extra carbs.
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Almond Flour
Almond flour is the most popular low-carb flour amongst Keto diet practitioners because it is grain- and gluten-free and has a delightful nutty flavor. Keto chaffles are a great low carb snack made with almond flour, cheese, and eggs .
Finely ground, blanched almonds are used to make this flour. You’ll need to remove the skins first, and then grind the seeds into a fine flour to use them in your baked goods.
Almond flour is more nutritious than all-purpose or wheat flour because it contains more protein and fiber. Also potassium and magnesium, two vital nutrients, can be found in plentiful supply in these foods. A 1/4 cup of almond flour has 5.5 grams of total carbs, 2.4 grams of net carbs, 3 grams of fiber, and 5.8 grams of protein while a 1/4 cup of all-purpose flour is less nutritious because it has a lot more carbs with 22 grams of total carbs and 22 grams of net carbs, a lot less fiber with 0 grams, and less protein with only 3 grams.
According to data about all-purpose flour in the USDA’s FoodData Central database, 15 grams of all-purpose white flour has 50 calories, 11.5 grams of carbs, 0 grams of fat, 1.5 grams of protein, and 0.5 grams of fiber.
According to information about almond flour in the USDA’s FoodData Central database, 15 grams of almond flour has a lot more calories and fat than 15 grams of all-purpose white flour. 15 grams of almond flour has 100 calories and 8 grams of fat while 15 grams of all-purpose white flour has 50 calories and 0 grams of fat. However, it only has 3 grams of carbs and it has more protein and fiber with 3 grams and 1 gram of each, respectively.
Coconut Flour
Coconut flour is another low-carbohydrate alternative to traditional all-purpose flour because it has fewer carbohydrates and much more protein and fiber. You cannot make a waffle using 100 percent coconut flour but you can reduce the amount of flour to 20 percent of what you would normally use.
Coconut flour has a lower glycemic index than almond flour which means it will take longer to digest and absorb the carbohydrates, making it great for diabetics who have problems controlling their blood sugar levels.
People often prefer this over almond flour because it is more affordable, has more fiber, and has less fat and calories than almond flour but almond flour is lower in carbs. Coconut flour is made by grinding dried coconut meat into a fine powder before being packaged.
According to information about coconut flour that is in the USDA’s FoodData Central database, 15 grams of coconut flour has 60 calories, 9 grams of carbs, 2 grams of fat, 3 grams of protein, and 5 grams of fiber.
Psyllium husk powder
Psyllium husk powder is a type of dietary fiber that promotes digestive health and is made from the husks of the psyllium plant’s seeds. Psyllium husk powder is mostly used as a thickener or binder in foods like muffins and breads but it can be a useful way to add carbohydrates and fiber to their diet. Vegans can use it as a substitute for eggs in their recipes.
Unlike other types of flour, psyllium husk powder doesn’t contain any gluten, meaning it’s safe for people with the autoimmune disorder celiac disease or non-celiac gluten sensitivities. It’s also low in calories, making it a good choice for people on a weight loss plan.
According to an article about psyllium husk powder I found in the USDA’s FoodData Central database, 15 grams of psyllium husk powder has 56 calories, 11.25 grams of carbs, 0.94 grams of fat, 0.75 grams of protein, and 1.5 grams of fiber.
Oat flour
Oat flour is a gluten-free, whole-grain flour that is made by using a stone to crush whole oats into a fine powder which makes it less processed than traditional all-purpose flour. It is a popular choice for baking cookies, cakes, and bread because it has a delightfully sweet, nutty flavor, and it is also high in fiber and protein. Oat flour can also be used as a thickener in soups and stews.
It can be bought premade at any grocery store or you can make it at home by grinding oats into fine flour in a food processor or blender.
According to data about oat flour in the USDA’s FoodData Central database, 15 grams of oat flour has 60 calories, 11 grams of carbs, 1 grams of fat, 2 grams of protein, and 1.5 grams of fiber.
