The keto diet is becoming a popular plan for individuals trying to lose weight quickly and keep it off. Maintaining ketosis, the burning of fat for energy, is fundamental to the diet. It concentrates on eliminating carbohydrates in favor of fats and proteins.
The Keto Diet Makes You ThinkHowever, individuals on the keto diet must severely limit the number of carbohydrates they consume, which eliminates bread and pasta from the menu, which can make it difficult to stick to for long.
Perfect When You Need Dough
Fortunately, you can find many recipes with low-carbohydrate flours that will help satisfy the need for bread and dough-like bases in your daily diet. Here are a few options that will help you maintain ketosis.
Low Carbohydrate Flour Breakdown
- Almond flour — Almond flour, often recommended for keto-friendly recipes, is available at many supermarkets and health food stores. It is gluten-free, high in fat, and low in carbohydrates. You can find it with the skins ground into the flour and without the skins; the difference can affect the texture of the final product.
- Coconut flour — The Paleo, keto, and other popular diets often feature recipes with coconut flour because it is lower in carbohydrates than regular wheat flour. Also high in protein and fiber, it has a low glycemic index for those following diabetic diets. Because coconut flour is gluten-free, it’s the better choice for individuals with nut allergies. It absorbs liquids quickly when cooking, so you probably will have to add eggs or moistened flax seeds to adapt it your favorite recipes.
- Flax meal — Flax meal, made from flax seeds, is low in carbohydrates and high in fiber, and it contains vitamin B1, copper, and omega-3 fatty acids. Its fibrous texture makes it an excellent binding agent that also can provide crispness for crackers and crusts. Flax meal is slightly salty, so you should adjust the amount of salt in your recipes.
- Chickpea flour — Chickpeas are part of the family of legumes, high in nutrition and useful in many ways. This nutrient-dense flour is gluten-free, high in protein and fiber, and rich in vitamin B6, folate, potassium, and selenium. It maintains its density in baked foods and binds well to hold bread and muffins together.
- Combination flours — Combination flours are available on the market that can make adapting your recipes for the keto diet much more manageable. If you prefer, you can also create a unique flour mixture of your own. These combinations often work best for recipes when substituting for regular wheat flour. Some experimentation can help you to find the right proportional mix of flours that offers the best binding, texture, and flavor qualities for your baking needs.
Following the keto diet offers new opportunities to lose weight and to try recipes that eliminate carbohydrates without sacrificing flavor. Using these flours for bread and crusts will help you to maintain the low-carbohydrate and high-fat content that the keto diet requires for optimum effectiveness.
[amazon_link asins=’B00DL9LNNU,B00MFC5JVQ,B0019GZ7YI’ template=’ProductGrid’ store=’us-1′ marketplace=’US’ link_id=’41d186cc-5f46-11e8-83ae-afeb406cd61c’][amazon_link asins=’B00E1KXG0Q,B004LJSXN2′ template=’ProductGrid’ store=’us-1′ marketplace=’US’ link_id=’5f32e398-5f46-11e8-8260-8b5ab428d9bf’]
Living a ketogenic lifestyle does not have to mean sacrifice. You can have bread on the keto diet! Keto Bread that is! Watch Joe Duff – The Diet Chef as he makes his 2-minute keto bread.
Handy hint: If your first thought at the mention of greens is the overcooked cabbage your mom used to make you eat, take heart! There is a wide range of delicious recipes which incorporate different greens, and with time and experimentation, you will find the combinations which best suit you and your family.