As you follow a low carb lifestyle you will find that some of the old foods you used to love you can now do without. But there are some that you just need to eat again. For me, I get a desire for baked goods every once in a while. That is why I was so happy to find flour replacements.
After a day of hard work, most of us would love to reward ourselves with our favorite pastry or cake. However, if you’re on a low carb-diet, you know you shouldn’t give in to your craving for these mouth-watering treats. The flour used in baking these delicious meals are mostly made from wheat, oats, and vital wheat gluten which all contain many carbs and have relatively high glycemic index values. So the next best thing is to find a low carb diet wheat flour replacement to satisfy your appetite while maintaining a healthy body.
When making low-carb and low-glycemic foods, flour is one of the most challenging ingredients to replace. Practically all modern ways of producing foods are built around flour, particularly refined flour, as the primary ingredient for most bakery food products.
Fortunately, low carb flour substitutes have been introduced so low-carb dieters like you can still enjoy baked goodies and treats even while sticking to their diet. Below are some of these low carb flour substitutes that you can try.
Low Carb Soy Flour
As one of the most multipurpose food products on the globe, soy has once again proven its usefulness. This time as a flour substitute. To make soy flour, soy beans are milled into a fine powder. Different versions of this flour are available on the market. They come full-fat and defatted, as well as roasted and un-roasted. Each version has various nutritional profiles, but regular defatted soy flour normally has around 11 grams of carbs in a 30 gram or 1/3 cup of serving, with 5 of these grams being fiber. This means you end up with only 6 grams of effective carbs. You can also get around 11 grams of protein from this serving. Because low carb soy flour is made from whole beans, it bears a distinct soy taste. Hence, it all depends on your personal preference on whether you’ll like it or not. Soy flour is gluten free so it will not respond to yeast. For this reason soy flour cannot be used to totally replace flour in baking recipes. But by using soy flour in place of as much as fifteen percent of the entire flour content you can keep carbs and gluten level low. And if you’re going to bake foods that do not need yeast, you can use soy flour for one fourth of the entire flour content.
Low Carb Almond Flour
Almond flour is another low-carb, gluten-free substitute to wheat flour. Understandably, almond flour comes from delicately ground, blanched almond nuts. Although there is also almond flour made using unblanched nuts, it often does not yield good results. The downside with almond flour is that it should be stored at a low temperature because its high fat content can spoil quickly. But, cold almond flour has a tendency to clump dreadfully, so warming it to room temperature prior to use is highly recommended.
Many health food stores offer low carb almond flour. You can also order your pack of almond flour online. Another option is to make your own almond flour using either a blender or food processor. However, you should be very careful because going too far will give you almond butter instead of almond flour.
Low Carb Protein Powder
Protein powder is another low carb flour alternative and it can be made from either rice, whey proteins, or soy proteins. Just like soy flour, protein powder created from soy cannot be used to completely replace wheat flour. But this can be possible with rice and whey protein powders, the only problem is that they have higher carb counts than soy. You can use protein powders for more delicate baked goods. Using this flour can produce different results depending on the brand, style, and amount of powder you use. Therefore, following traditional guides and recipes when using protein powders is vitally important.
Low Carb Coconut Flour
Coconut flour has many interesting and desirable features for low carb dieters. It is both low in carbs and gluten free, making it perfect not only for those adhering to a low carb diet plan but also those who are gluten intolerant. In addition, it is very high in fiber and protein, traits that make it very suitable for making low carb foods. Don’t think coconut flour, like other low carb flour substitutes, is made just by grinding coconut. In fact, there’s more to it than just this simple process. It is made first by drying and defatting the coconut, and then it is ground. Because coconut flour is gluten free, it behaves in a different way than flours made from grains. Some recipes using coconut flour add eggs for leavening, while others do not need eggs.
Low Carb Baking Tips
If you’re really craving a carbohydrate-enriched pastry, the best solution is to do the baking yourself so that you can pay close attention to the ingredients that you use in your meal. As you already know by now, following a low carb diet plan is all about learning how to substitute low carb foods for foods that are high in carbs and have a high glycemic index. Of course, the number one tip is to choose from among the low carb diet wheat flour replacements explained above.