What are the main ingredients used in the ketogenic (keto) and low carb diet instead of wheat flour or other cereals?
General information
The decision to follow a keto or low-carb diet may seem radical and extreme at first.
No bread, no pasta no croissants and pizza!
All pastries are forbidden to eat.
Goodbye waffles and pancakes!
It actually sounds very difficult!
But one serving of these treats can spike your blood glucose and undo all the effort you've done to get and stay into ketosis.
When you see that 100 grams of wheat flour contains 75 grams of carbohydrates, you don't have to think much about why conventional flours do not fit into a low-carb diet. And much more on a keto diet!
- Is there a solution; "Yes!"
Thanks to the wide selection of flours that are allowed on the ketogenic and low-carb diet.
With these special gluten-free ingredients, you can easily cook or bake delicious versions of our favorite conventional recipes!
Someone new on keto, is difficult to find the right flour substitute.
We've all been through this stage.
Changing the wheat flour in a recipe 1:1 with other flours does not work.
The properties of every flour require adaptation and combination with other products to get a good result.
But again, because every recipe is special, a corresponding adjustment is required, which is usually different from another.
There are no standard replacements, which is why everyone avoids giving information about adjustments.
I have also noticed many times, that there is a tendency for many people to change some ingredients, with other ones they have available, and of course the result is different as expected.
Don't be disappointed!
Over time, by instinct, one learns to use these ingredients.
In general, it is not easy to say in what proportion you should replace conventional wheat flour which is the most common flour, with almond or coconut flour but in this blog I will try as much as I can to convey, according my experience, what I know about.
If you click at the posts below you will find all the information I managed to gather about these special flours, their properties, as well as how they can be used to have a good result.
Any nutritional analysis (macros) in this blog is based on an estimate calculated by the "Cronometer" application for the ingredients of each recipe. Differences can arise for a variety of reasons, such as product availability and food preparation. There is no guarantee that this information will be accurate.
I am not a nutritionist. If you have strict dietary needs I always recommend using an online nutrition calculator to calculate your totals using your exact brands you're using in this recipe as values may vary per brand.
Always keep in mind that ingredient replacements can change the outcome of the recipe in terms of taste, texture, appearance and of course macronutrients.
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