Chickpea Flour: Keto-Friendly Or Not?

The ketogenic diet is a low-carb, high-fat diet that has been associated with several health benefits, including weight loss, improved blood sugar control, and reduced inflammation. A common challenge for those following a keto diet is removing flour-based foods like bread, crackers, and pasta. While wheat flour and most wheat flour alternatives are off-limits due to their high carb content, there are some low-carb flour substitutes that can be used for keto cooking and baking. One such substitute that has gained attention is chickpea flour.

Chickpea flour, also known as besan or gram flour, is made from ground chickpeas and is commonly used in South Asian cuisine. It has a higher carb content compared to some other keto flour alternatives, with about 13 grams of net carbs per ounce, which is still significantly lower than wheat flour. Chickpea flour has a beany flavour and is therefore better suited for savoury recipes. It can be used to make pita bread, falafel, or chicken shawarma.

While chickpea flour can be a good option for other low-carb or moderate-carb diets, it may not be the best choice for strict keto dieters due to its higher carb content. However, it can be used in moderation or combined with other low-carb flours to create a well-rounded keto-friendly flour blend.

Chickpea flour is not keto-friendly

The ketogenic diet is a low-carbohydrate method of eating, and as such, it is not compatible with several food groups, including cereals, root vegetables, and legumes. While chickpea flour, also known as besan or gram flour, is lower in carbs than cereal flour, it is not low enough to be considered keto-friendly. A small, 1-ounce serving of chickpea flour contains as much as 13 grams of net carbs, which equates to 26% of the upper 50-gram daily carb limit that most people following a keto diet adhere to.

Chickpeas are a legume, and most legumes are not compatible with keto dieting. Therefore, it is best to avoid chickpea flour if you are aiming to stay in ketosis.

There are several alternative flours that are better suited to a keto diet. These include almond flour, coconut flour, flaxseed meal, and lupin flour, all of which are low in net carbs and can be used in keto baking and cooking.

It is important to note that even when using keto-friendly flours, the recipes may need to be adjusted. For example, coconut flour absorbs a lot of liquid, so extra liquid ingredients may be needed to prevent the final product from becoming too dry.

Additionally, it is crucial to pay attention to portion sizes, as even keto-friendly flours can cause a buildup of carbs if used in large quantities.

In conclusion, chickpea flour is not a suitable choice for those following a keto diet due to its relatively high carb content. However, there are several alternative flours available that can be used to create delicious keto-friendly meals and treats.

Chickpea flour is high in carbs

Chickpea flour, also known as besan or gram flour, is high in carbohydrates. A small, 1-ounce serving contains 13 grams of net carbs, which equates to 26% of the upper 50-gram daily carb limit that most people on the keto diet follow.

Chickpeas are legumes, and most legumes are not compatible with keto dieting. This is because the keto diet is a low-carbohydrate method of eating, and legumes are high in carbohydrates.

Therefore, while chickpea flour is lower in carbs than cereal flour, it is not suitable for the keto diet. For this reason, it is recommended to stick to almond flour for low-carb pancake making.

Almond flour is a good keto substitute

Chickpea flour is not keto-friendly. A small, 1-ounce serving of chickpea flour has as many as 13 grams of net carbs, which is 26% of the upper 50-gram daily carb limit most keto dieters follow.

If you're looking for a keto-friendly flour, almond flour is a good substitute. It's made from blanched almonds without skin, which are ground into a powder with a flour-like texture. It's low in carbohydrates and higher in fats, making it a popular ingredient in keto recipes. It's also gluten-free, so it's a good option for those on a gluten-free diet.

Almond flour is probably the most widely used keto flour substitute. It's extremely low in carbs, containing only 3 grams of total carbs and 1 gram of net carbs per 2-tablespoon (14-gram) serving. You can use it as a 1-to-1 substitute for wheat flour in baking, although baked goods made with almond flour tend to be a little spongy. It's best used for keto baked goods, but can also be used as a breading for fried, air-fried, or baked foods.

When baking with almond flour, it's recommended to use a little less oil and liquid to account for the high-fat content of the almonds. You may also need to add an extra egg or half an egg to provide more structure for baked goods. Adding extra raising agents, such as baking powder or baking soda, can also be helpful.

Almond flour is available in supermarkets and grocery stores, but you can often find it for a lower price when you buy it in bulk online. Make sure to purchase the finest blanched almond flour with no darker specks of skin, as the finer the grind, the finer the consistency of your baked goods, and the easier it will be for your food to rise.

Keep in mind that almond flour can be difficult to find and is on the expensive side. Additionally, it's easy to overdo it with almond flour, as a cup of almond flour consists of about 90 almonds—an amount that someone would rarely eat in one sitting.

Coconut flour is another keto option

Chickpea flour is not keto-friendly. A small, 1-ounce serving of chickpea flour has as much as 13 grams of net carbs, which is 26% of the upper 50-gram daily carb limit that most keto eaters follow.

Coconut flour is challenging to work with as it absorbs a lot of liquid. It is best used as a supporting flour, for dredging, or to blend with another flour to improve the texture in baked goods. It is also a good addition to almond flour recipes.

When baking with coconut flour, it is important to measure precisely as its ability to absorb liquid is so strong that even a small difference can impact the consistency of the dough. It is also not advisable to substitute coconut flour for another flour in a recipe, as it behaves very differently from other flours. It is best to stick to recipes that are specifically designed for coconut flour.

Some tasty keto-friendly recipes that use coconut flour include:

• Coconut flour tortillas
• Coconut chicken tenders
• Coconut flour pancakes
• Coconut flour pie crust
• Coconut flour chocolate chip cookies
• Coconut flour brownies
• Coconut flour cake

Legumes are not keto-friendly

The keto diet is a low-carb, high-fat diet. This means that foods with high carbohydrate content are off the table. While there are low-carb flour substitutes available, such as almond flour and coconut flour, chickpea flour is not one of them.

Chickpeas are a legume, and most legumes are not compatible with keto dieting. A small, 1-ounce serving of chickpea flour has as much as 13 grams of net carbs. That's 26% of the upper 50-gram daily carb limit that most people on the keto diet follow.

Soy flour is another legume-based flour that is sometimes assumed to be keto-friendly, but it is not. Soy flour is 30% carbohydrates, and a 1/4 cup will have around 5 grams of net carbs. While this may not seem like a lot, the carbs can add up quickly if you're not careful, especially when a recipe calls for a lot of flour.

If you're following a keto diet, it's best to stick to almond flour, coconut flour, or other low-carb flour alternatives for your baking needs. These flours are much lower in carbs and won't kick you out of ketosis.

Additionally, it's important to note that gluten-free does not mean carb-free. Many gluten-free flours are made from cereals that don't contain gluten, like amaranth, rice, and quinoa, or blends of bean and cereal flours. However, these flours are still high in carbs and are not suitable for a keto diet.

Frequently asked questions