Many people like to bake bread, cakes, biscuits, etc. at home. The main ingredient is flour (wheat flour). After following the ketogenic low-carb diet, you can no longer use gluten-containing plain flour. Of course, many kinds of low-carb baking powder can replace wheat flour, but in actual use, it is not as simple as a direct replacement.
Each low-carb flour has its characteristics, such as nutritional content, water absorption, and taste, so to improve the success rate of baking and get the best baking effect, it is necessary to have a full understanding of them. Today, I will introduce several common low-carb baking powders. I believe you will know it after reading it.
1. Almond powder
Almond flour is the most common and widely used low-carb baking powder. There are two specifications of fine powder (AImond Flour) and coarse powder (Almond Meal) on the market.
Almond flour is usually a fine powder made from blanched sweet almonds that have had their skins removed. It is more suitable for making bread, cakes, and biscuits with a delicate taste.
Almond Meal is made from unpeeled almonds, so it will be darker in color and rougher in texture. It is more suitable for making pasta with a whole grain texture, such as semolina, pancakes, or as a coating powder for fried food.
Almond flour is the best for keto newbies. It also tastes very similar to regular low-gluten flour.
【Nutrition】
Nutrients per 100 grams of almond flour:
- Calories 571 kcal
- Net Carbs 10.7g
- Fiber 10.7g
- 50 grams of fat
- 21.4 grams of protein
It also contains vitamin E, magnesium, manganese, iron, and other trace elements.
【How to use it】
- Almond flour can directly replace the amount of ordinary flour in a 1:1 ratio.
- It can be used as a coating powder instead of bread crumbs, such as fried chicken wings, fish steaks, pork chops, etc.
- Because it does not contain gluten, when replacing high-gluten flour, it is necessary to use auxiliary materials containing gel ingredients, such as ground flax seeds, chia seeds, yellow gelatin, etc., to increase the consistency and extensibility of flour.
【Notice】
Almond flour is high in Omega-6, and eating too much can increase your chances of inflammation, so it’s best mixed or alternated with other low-carb baking powders.
【How to save】
Almond flour has a high level of oil and is prone to oxidation and rancidity, so it is best stored airtight in the refrigerator or freezer. How can you tell if it has gone bad? Fresh almond flour is slightly sweet and has a nutty aroma. If there is a peculiar smell or bitterness, it means that it has deteriorated and cannot be used anymore.
2. Coconut flour
As with coconut oil, some people don’t like the taste, but if you’re okay with the smell of coconut, give this low-carb flour a try. Coconut flour is a by-product of coconut milk. It is a soft fine powder made by roasting coconut meat at low temperature and grinding it.
Compared with almond flour, the amount and usage of coconut flour are more difficult to master. Before using it, one must understand some of its characteristics and strictly follow the recipe.
【Nutrition】
Nutrients per 100 grams of coconut flour:
- Calories 443 kcal
- Net Carbs 21.8g
- Fiber 37.5 grams
- Fat 15.0g
- Protein 17.5 grams
It also contains various trace elements such as manganese, iron, potassium, phosphorus, selenium, and vitamin B6.
【How to use it】
- Coconut flour is very dry and extremely absorbent so it cannot be substituted for wheat flour in a 1:1 ratio with the addition of extra liquid or eggs. The correct ratio should be: wheat flour: coconut flour = 4:1. For example if a recipe calls for 1 cup of wheat flour, use 1/4 cup of coconut flour and 1 egg.
- Likewise, if using coconut flour instead of almond flour, the ratios are the same.
- The texture of food baked with coconut flour is relatively tough, so it is best to sieve it thoroughly when making pasta. The egg yolk and egg white need to be used separately. First mix the egg yolk and coconut flour, and beat the egg white until foamy Batter, which will make the baked pastry fluffier.
- The best ratio to use with almond flour is 3 parts almond flour to 1 part coconut flour.
【Notice】
Coconut flour contains a lot of salicylates, and some people have negative reactions to salicylates, such as headaches, or eczema. If you are sensitive to this compound, it is best to avoid products made from coconut.
【How to save】
Coconut flour is very absorbent, so it must be airtight and stored in a dry environment. Cannot be placed in the refrigerator because of high humidity.
3. Flaxseed meal
Flaxseed meal is also a very commonly used baking powder in low-carb diets. We know that flaxseed is a superfood with high nutritional value, especially rich in Omega-3 fatty acids, which are especially good for heart health. But flaxseed is better absorbed by the body when ground.
【Nutrition】
Essential nutrients per 100g of flaxseed meal:
- Calories 534kcal
- Net Carbs 1.6g
- Fiber 27.3 g
- Fat 42.2 grams
- Protein 18.3 grams
【How to use it】
- Use 1/3 the amount of ground flaxseed compared to regular flour, for example, if a recipe calls for 1 cup of flour, just 1/3 cup of flaxseed plus 1 tablespoon of water or milk.
- You can substitute 1 egg by mixing 1 tablespoon of ground flaxseed with 3 tablespoons of water. This method is great for people with egg allergies, or if you don’t have eggs in the house, but not for recipes that call for a lot of eggs.
- Use 3 tablespoons of flaxseed meal in place of 1 tablespoon of butter or vegetable oil.
- When substituting flaxseed meal for wheat flour, you need to add 25% more yeast than the original recipe.
【Notice】
- When using flaxseed meals in place of other fat ingredients in recipes, the food will brown very quickly during the baking process, so check frequently and lower the oven temperature or slightly reduce the cooking time as needed.
- When using a flaxseed meal as a full or partial egg substitute in baked goods, the finished product will be smaller and firmer (not as fluffy as eggs).
- Flaxseed meal is very absorbent, so when you eat foods that contain flaxseed, remember to drink plenty of water to prevent constipation.
【How to save】
Flaxseed meal contains a lot of fat so it can go rancid very easily, especially in summer. Therefore, it needs to be sealed and refrigerated.
4. Walnut powder
This is a powder made from 100% ground walnuts. It has a very strong taste. If you like the taste of walnuts, you must like the food made with them. While not as commonly used as almond and coconut flour, walnut flour is high in fat and therefore very moist, giving foods a soft and chewy texture.
【Nutrition】
Nutrients per 100 grams of walnut powder:
- Calories 654 kcal
- Net Carbs 7.0g
- Fiber 6.7g
- Fat 65.2 grams
- Protein 15.2 grams
The walnut powder also contains trace elements such as various vitamins and minerals.
【How to use it】
- Wheat flour can be replaced in a 1:1 ratio. For example, if a cup of plain flour is required in the recipe, a cup of walnut flour is used instead.
- You can also mix it with almond flour if you find the walnut flavor too strong.
- The most common use is as a base for cheesecakes.
【How to save】
Like flaxseed powder, the walnut powder also contains a lot of oil and is easy to deteriorate, so it needs to be sealed and refrigerated.
5. Hazelnut powder
Hazelnut flour is another nut flour that can be used in place of wheat flour, it is rich in dietary fiber, and protein and low in carbohydrates. It has a wide range of uses, from fried food coating powder to baking all kinds of pasta, the special aroma of hazelnut powder can add taste to food.
However, like coconut flour, hazelnut flour is not easy to use and how to use, so it needs to be carefully understood and strictly followed by recipes designed for hazelnut flour.
【Nutrition】
Nutrients per 100 servings of hazelnut flour:
- Calories 634.9 kcal
- Net Carbs 7.1g
- Fiber 10.6g
- Fat 60g
- Protein 14.1 grams
It also contains vitamins and minerals such as folic acid, calcium, and manganese.
【How to use it】
- Hazelnut flour cannot completely replace wheat flour in a 1:1 ratio, otherwise, the other ingredients in the recipe and the cooking time will need to be adjusted considerably. You can substitute the plain flour for one-third ground hazelnuts, and two-thirds ground almonds, as the recipe calls for.
- Ground hazelnuts and chocolate are a great combination. Ground hazelnuts can be added to any chocolate baked goods such as brownies and chocolate chip cookies.
- Use in place of breadcrumbs as a coating powder for fried foods.
【Notice】
Hazelnut flour contains a lot of fat, and it will turn brown quickly when heated at a high temperature, so the cooking temperature should be appropriately reduced, or the baking time should be shortened.
【How to save】
Hazelnut powder contains a lot of oil and is easy to spoil, so it needs to be sealed and refrigerated.
In addition to the low-carb baking powders mentioned above, there are also several nut flours, such as pecan powder, macadamia nut powder, etc., but because they are not very commonly used in real life, I will not introduce them in detail here.
In general, it is almost impossible to find a baking substitute that tastes the same as ordinary wheat flour, but you can use the characteristics of each low-carb baking powder according to your taste and preference. Make delicious and healthy pasta.
