The basic principle of the ketogenic diet is to consume high-fat, moderate protein, and low-carb foods. If there’s one golden rule in this diet regime, it’s to avoid consuming carbohydrates or, at the very least, reduce consumption.
Nutritionists equate that to saying no to high-carb foods, such as white rice, pasta, and baked goods. But that doesn’t mean you can’t enjoy these any longer — you just have to learn how to whip up your own version that doesn’t include high-carb flour.
Flour is a fundamental ingredient in most foods. When observing keto, experts say regular wheat flour should be off the table. But the good news is that there are keto-friendly flours that allow you to enjoy bread without the carbs.
While wheat four is the most widely used, there are actually several types of flours, including low-carb options. Keto-friendly flours are those that have a lower carbohydrate content than wheat-based flours.
Depending on the type, they typically contain an average of 7 grams of carbs. This is significantly less than the 76.3 grams of net carbs in 100 grams of wheat flour.
Going keto doesn’t mean saying goodbye to baked goods forever. You only need to substitute high-carb wheat flour with keto-friendly options. The low-carb flours on this list not only contain fewer grams of carbs but are also higher in dietary fat, protein, and fiber.
Note that while these flours are great alternatives that fit perfectly into your keto diet, they may have different textures and flavors to wheat flour, which can influence how your final baked products look and taste.
Almond flour is the most popular keto-friendly flour, used by seasoned dieters to continue enjoying baked goods without guilt. It’s keto and paleo diet-friendly, containing 79.9 calories, 3 grams of protein, 7 grams of fat, and only 3 grams of carbohydrates per 2-tablespoon serving.
Because it’s made from peeled and ground almonds, almond flour is nutrient-dense. It’s particularly abundant in vitamin E, which is important for vision, reproduction, and blood, brain, and skin health. Vitamin E also contains antioxidant properties that fight free radicals, ultimately improving immune health and cellular signaling in your body.
Almond flour is also rich in magnesium, a nutrient involved in many bodily functions. Research shows that magnesium can improve blood sugar control, lower blood pressure, and reduce insulin resistance.
Unlike wheat-based flour which causes spikes in blood sugar levels and leaves you feeling tired and hungry, almond flour has a low glycemic index. This means that it releases sugar slowly into the bloodstream, helping manage blood sugar levels and providing the body with a sustained source of energy.
When it comes to flavor, almond flour has a slightly nutty flavor profile that works best when used to make keto bread, cookies, waffles, pancakes, pies, and crepes.
Coconut flour is made from ground and dried coconut meat, giving it a mildly nutty flavor that you’ll love in keto bread, brownies, and cakes. It’s low in carbohydrates, containing only 9 grams of net carbs per 2-tablespoon serving. The same serving size has 60 calories, 3 grams of protein, and 2 grams of fat.
The fat content in coconut flour is mostly made up of medium-chain triglycerides (MCT). MCTs are popular for their weight loss benefits. Specifically, they help in fat absorption, provide energy boosts, and aid in weight management.
Studies on the relationship between MCTs and the ketogenic diet also say that MCTs increase ketone levels in your body, which can help you enter and stay in ketosis.
Made from chia seeds, chia seed flour is abundant in omega-3 fatty acids, which have a lot of benefits for your body and overall health. According to research, omega-3 fatty acids help lower inflammation in the body and regulate triglyceride levels, which in turn reduces the risk of heart disease.
Aside from its primary health benefit, chia seeds are incredibly low in carbohydrates. A 2-tablespoon serving of ground chia seeds only contains 5 grams of carbs, 60 calories, 3 grams of protein, and 3 grams of fat.
When adding chia seed flour to your keto diet, seasoned keto dieters recommend blending it with other low-carb flour to add texture and flavor to keto cakes, muffins, and snack balls.
Sunflower seed flour is made with blended sunflower seeds. Given its main ingredient, this is a healthy type of flour rich in antioxidants like vitamin E and selenium, both of which fight free radicals in the body and reduce the risk of many heart diseases and cancers.
Using sunflower seed flour for your keto dishes can give your recipes a health boost. You don’t have to worry about carbohydrates either, as a 2-tablespoon serving of sunflower seed flour contains only 3 grams of carbs, 26 calories, 4 grams of protein, and 0.1 grams of fat.
You can use keto-friendly flour as a substitute for wheat-based flour to reduce the carbohydrate content of your baked goods. Some recipes you can make with low-carb flour include:
Using keto flour instead of regular flour is not always a 1:1 substitute. Depending on the type of low-carb flour you use, you might need a smaller amount because these flour types have higher absorbency. Make sure you check the label and add the necessary amount for your recipe.
Low-carb flour also requires more liquid to achieve the right consistency. You’ll likely need to add more water, oil, or eggs to get the texture that you’re looking for.
For the best results, here are some tips from experienced keto dieters:
Additionally, incorporating crushed deep-fried pork rinds into your recipes can add an extra layer of crunch and flavor, perfect for those on a keto diet looking for creative culinary options.
