Xanthan Gum: Keto Baker's Secret Weapon

Xanthan gum is a crucial ingredient in keto and gluten-free baking. It acts as a binder that improves the texture of bakes, giving them elasticity and flexibility. Xanthan gum is a type of complex sugar, made through a process of fermentation with the help of bacteria called Xanthomonas campestris. It is a food thickening agent that's used to keep foods uniformly thick and can be used to thicken smoothies, puddings, and keto baking batters. It also binds ingredients together and prevents them from separating, making it an emulsifier.

When baking with xanthan gum, it is important to note that a little goes a long way. For most recipes, a half teaspoon of xanthan gum is sufficient, while for breads, a full teaspoon is usually required. It is also important to note that xanthan gum is not a 1:1 substitute for gluten and works better for baked foods like sweet breads and cookies.

Xanthan gum as a gluten substitute

Xanthan gum is a popular ingredient in gluten-free baking. It acts as a binder and helps improve the texture of gluten-free bakes, giving them elasticity and flexibility. It is also used as a stabiliser and helps with moisture retention.

When using xanthan gum as a gluten substitute, it is important to note that it is not a 1:1 replacement. Xanthan gum should be used in smaller amounts than gluten, and the amount used will depend on the type of bake. For cakes, cookies, cupcakes, muffins, and brownies, add 1/4 teaspoon of xanthan gum per 120g of gluten-free flour blend. For pastry, where more elasticity is required, use 1/2 teaspoon per 120g of gluten-free flour. For bakes like choux pastry that require even more elasticity, follow a recipe that includes xanthan gum.

It is also important to check the gluten-free flour blend you are using to ensure xanthan gum has not already been added. If it has, you will need to decrease the amount of xanthan gum in your recipe accordingly.

How xanthan gum improves texture

Xanthan gum is a crucial ingredient in keto and gluten-free baking. It acts as a binder that improves the texture of bakes. In gluten-free baking, xanthan gum acts as a substitute for gluten, holding the bakes together and preventing them from being too crumbly. It gives elasticity, extensibility, and flexibility to the dough, which helps create a light and fluffy texture.

Xanthan gum is a polysaccharide, or a type of complex sugar, that is created through the fermentation of sugar with the help of bacteria called Xanthomonas campestris. It forms a sticky gel that helps to bind the ingredients in keto and gluten-free baking, giving them a moist and tender texture.

The amount of xanthan gum used can vary depending on the type of bake. For cakes, cookies, cupcakes, muffins, and brownies, a small amount of xanthan gum is added to the gluten-free flour blend. For pastries that require more elasticity, a larger amount of xanthan gum is needed. It is important to note that xanthan gum is not a 1:1 substitute for gluten, and too much of it can lead to an odd texture or a "gum line" in the finished product.

Xanthan gum also has other uses besides baking. It is often used as a thickening agent in sauces and dressings, as well as a stabilizer to prevent ingredients from separating. It is also used in the cosmetic industry to prepare water gels and enhance droplet coalescence in oil-in-water emulsions.

How much xanthan gum to use

The amount of xanthan gum you need depends on what you are making and whether your gluten-free flour blend already contains xanthan gum. If your blend does contain xanthan gum, you won't need to add more for cakes, cookies, cupcakes, muffins or brownies. For pastry, you will need to add 1/4 teaspoon per 120g of gluten-free flour blend.

If your blend does not contain xanthan gum, you will need to add 1/4 teaspoon per 120g of gluten-free flour blend for cakes, cookies, cupcakes, muffins and brownies. For pastry, you will need to add 1/2 teaspoon per 120g of gluten-free flour blend.

For every 200g of gluten-free flour, you will need to add 1/4 teaspoon of xanthan gum. For a lighter texture, such as for a sponge cake, you will need to add less than 1/4 teaspoon. For a denser cake, such as a fruit cake, you will need to add 1/2 teaspoon for every 225g of flour.

For keto recipes, you will usually need 1/2 teaspoon of xanthan gum, and for breads, you will need a full teaspoon.

Xanthan gum's health benefits

Xanthan gum is a common food additive used in gluten-free baking to improve texture and stability. While it is primarily used for its functional properties, it also offers some health benefits. Here are some of the potential health benefits of xanthan gum:

Blood Sugar Control:

Xanthan gum has been found to lower or stabilize blood sugar levels, especially when consumed with foods like rice. Studies suggest that consuming rice coated with xanthan gum leads to lower blood sugar spikes compared to consuming rice without it. This benefit is particularly significant for people with diabetes, as it can help manage their blood sugar levels effectively.

Lower Cholesterol:

Some studies indicate that consuming xanthan gum in very high doses may lead to a reduction in cholesterol levels. In one such study, participants who consumed xanthan gum for about three weeks experienced a 10% decrease in their cholesterol levels. However, more recent studies are needed to confirm these results.

Improved Swallowing:

Xanthan gum can be beneficial for individuals with dysphagia, a swallowing disorder. By thickening food and saliva, xanthan gum makes it easier for people with dry mouths and throats to swallow, reducing the risk of choking and improving their eating experience.

Potential Cancer-Fighting Properties:

According to a 2009 study on mice with melanoma, xanthan gum showed potential in slowing the growth of cancerous tumors and prolonging life. However, it is important to note that this study was conducted on animals, and more human studies are required to establish definitive conclusions.

Constipation Relief:

Xanthan gum can be effective in reducing constipation. It swells in the intestine, stimulating intestinal movement and promoting easier passage of stool. Additionally, it can improve intestinal regularity by increasing water movement into the intestines, resulting in softer and bulkier stools.

Saliva Substitute:

Xanthan gum may also serve as a saliva substitute for individuals suffering from dry mouth, a condition known as xerostomia. It helps lock in moisture and provides lubrication, making it a useful ingredient in certain varieties of toothpaste designed for dry mouths.

While xanthan gum offers these potential health benefits, it is important to note that consuming excessive amounts may lead to digestive issues such as intestinal gas, bloating, and altered gut bacteria. Therefore, it should be consumed in moderation, especially for individuals with severe food allergies or specific medical conditions.

Xanthan gum substitutes

Xanthan gum is a common additive used in keto baking. It acts as a thickening agent, binder, and emulsifier. It is created by fermenting a sugar using bacteria and has a range of health benefits, including lowering blood sugar and cholesterol levels. However, some people may prefer to avoid it due to its association with industrial products or potential digestive discomfort in large doses. Here are some substitutes for xanthan gum that can be used in keto baking:

Psyllium Husk

Psyllium husk is made from the husks of Plantago ovata seeds and is often sold as a ground powder for baking. It acts as a soluble fibre in the gut, helping to lower blood sugar levels. When baking, substitute each part of xanthan gum with two parts of psyllium husk.

Chia Seeds and Water

When soaked in water, chia seeds form a gel that can act as a thickener and binder in baked goods. They also add nutritional value to recipes, including fibre and important nutrients. Use a 1:1 ratio of chia seeds to xanthan gum, and add twice the amount of hot water to chia seeds. Note that chia seeds may add a crunchy texture and mild nutty flavour to baked goods, so grinding them is recommended for a smoother texture.

Ground Flax Seeds and Water

Like chia seeds, flax seeds create a thick paste when combined with water, making them ideal for binding and thickening. They are easy to find and affordable. Be sure to use ground flax seeds or grind them yourself, as whole seeds are not effective binders. Flax seeds may add a nutty flavour and slightly gritty texture to your baked goods. Substitute ground flax seeds in a 1:1 ratio with xanthan gum, and mix with twice the amount of hot water.

Cornstarch

Cornstarch has a similar texture to xanthan gum and is highly absorbent, making it an excellent thickener. While it is naturally gluten-free, be sure to check the label for gluten contamination if you have celiac disease or gluten sensitivity. Cornstarch can be substituted in a 1:1 ratio with xanthan gum, without the need for additional water.

Guar Gum

Guar gum is derived from guar beans and shares many of the same properties as xanthan gum, including its ability to thicken, stabilise, and emulsify. It is gluten-free, non-GMO, and vegan. When substituting guar gum for xanthan gum, use 1.5 times the amount of xanthan gum called for in the recipe. Note that guar gum should not be used in recipes with high acid content and works best with cooler temperatures.

Unflavoured Gelatin

Gelatin is derived from animal collagen and forms a jelly-like substance. It is an excellent thickening agent for baked goods like breads and muffins. However, it is not suitable for vegans or vegetarians, as it is typically made from pig skin. Substitute gelatin in a 2:1 ratio with xanthan gum.

Egg Whites

Egg whites act as both leavening and binding agents, helping baked goods rise and firm up. They are especially suitable for quick breads, batter breads, and cakes, but may not be ideal for kneaded breads as they produce a light and airy texture. Use one egg white to replace one tablespoon (4.5 grams) of xanthan gum.

These substitutes can help you achieve similar results to using xanthan gum in your keto baking, allowing you to choose the option that best suits your preferences and dietary needs.

Frequently asked questions