Soy Flour: Friend Or Foe On Keto?

Soy flour is a gluten-free flour made from soybeans. It is a legume-based flour and is not considered paleo-friendly. Soy flour is high in protein and carbohydrates, with a 1/4 cup containing around 5g net carbohydrates. This means that soy flour is not keto-friendly and can kick someone out of ketosis even with a small serving size.

Soy flour is not keto-friendly due to its high net carb content

Soy flour is a gluten-free option for those with celiac disease or dietary restrictions. It is made by dehulling and grinding soybeans, and is therefore legume-based. While it is lower in carbs than wheat flour, it is not considered a low-carb product. Soy flour is about 30% carbohydrates, with a 1/4 cup containing around 5g net carbs. This can easily add up if you're not careful, especially when recipes call for a lot of flour.

To stay in ketosis, it is important to limit your net carb consumption to 20-30g per day. Soy flour contains 22.32g of net carbs per 100g serving, which may kick you out of ketosis even with a small serving size.

As an alternative, you may look for other flours that are low in net carbs, such as almond flour, coconut flour, or flaxseed meal. These flours are not only lower in carbs, but also rich in fiber and low in net carbs.

Soy flour is not a good source of fat for keto

Soy flour is not keto-friendly because it is high in carbs. Even a small serving size may kick you out of ketosis. A 100g serving of soy flour contains 22.32g of net carbs, which is close to the recommended daily intake of 20g-30g to stay in ketosis.

Soy flour is also not a good source of fat for keto because it is high in carbs. To enter ketosis, you need to restrict your net carbs to 20g-30g per day, allowing your body to use fats as its primary source of energy. Therefore, it is important to get your fats from high-fat foods that are also low in net carbs, such as avocado, salmon, and ghee.

Soy flour is also not a good fit for keto because it is a legume, which is not compatible with the keto diet. While it is true that soy flour is high in protein, with up to 55% of its dry weight being protein, it is also 30% carbohydrates. A 1/4 cup of soy flour will contain around 5g of net carbs, which can easily add up if you are not careful.

Additionally, soy flour is not a good choice for keto because it is a highly processed food. While it is true that soy flour is minimally processed, it is still not a good fit for keto due to its high carb content. To achieve healthy weight loss on keto, it is important to check both the macros and ingredients of your foods.

In summary, soy flour is not a good source of fat for keto because it is high in carbs and can easily exceed the recommended daily intake of net carbs to stay in ketosis. Additionally, it is a legume, which is not compatible with the keto diet, and it is a highly processed food. For these reasons, it is best to avoid soy flour and choose other flour alternatives that are low in net carbs.

Soy flour is high in protein

Soy flour is made from soybeans, which are a species of legume. Soybeans are an excellent health food and contain good-quality protein—up to 55% of their dry weight is protein.

Soy flour is an unusually high-protein food, with up to 55% of its dry weight consisting of protein. This means that soy flour is superior to other plant proteins as it contains most of the essential amino acids, except methionine. This is found in abundance in cereals, making soy flour an excellent complement to lysine-limited cereal protein.

Soy flour is also a good source of fat, containing a higher percentage of fat than wheat flour. Soybean oil is 61% polyunsaturated fat and 24% monounsaturated fat, which is comparable to the total unsaturated fat content of other vegetable oils (85%).

Soy flour is not keto-friendly, however, because it is also high in carbohydrates. A 1/4 cup of soy flour contains around 5g net carbs, which can easily add up if you're not careful. As a comparison, it is recommended to limit net carb consumption to 20-30g per day to stay in ketosis.

Soy flour is not paleo-friendly

Soy flour is not keto-friendly because it is high in carbs. Even a small serving size may kick you out of ketosis. A 100g serving of soy flour contains 22.32g of net carbs. To stay in ketosis, it is important to limit your net carb consumption to 20-30g per day.

Soy flour is also not paleo-friendly. The paleo diet, also called the ""caveman diet", is meant to mimic what hunters and gatherers were able to eat during the Paleolithic era. This means that modern crops such as wheat, legumes, and anything made with refined sweeteners are off-limits. Soy is considered a legume and is, therefore, not a part of the paleo diet.

Soy also contains toxins such as lectins, phytates, and phytoestrogens, which cause all sorts of hormonal problems. These toxins are amplified in processed forms of soy, such as tofu and soy milk. Soy can also lead to faster brain deterioration and is mostly GMO, particularly in the US.

In small quantities, however, soy can be beneficial. It is a slow-digesting carbohydrate that contains fibre, protein, and starch, which can promote healthy bacteria in the gut. Asian cultures have been consuming soy products for thousands of years, mostly in the form of condiments from unprocessed and fermented sources like tempeh, miso, natto, tamari, and certain soy sauces. Research has shown that soy, in small amounts and in organic, unprocessed, and fermented forms, can be beneficial.

Soy flour is gluten-free

Soy flour can be subject to gluten cross-contamination during the growing and harvesting process. Farmers often grow soybeans in rotation with wheat crops, using the same fields, combines, storage facilities, and trucks. This can result in bits of wheat getting mixed in with the soy harvest, leading to cross-contamination. In fact, a 2010 study found that soy flour was one of the most cross-contaminated grains, with one sample containing 2,925 parts per million of gluten.

Therefore, it is important to carefully read labels and choose products that are specifically labelled as gluten-free. These products are required to contain less than 20 parts per million of gluten. Additionally, look for soy products that are certified gluten-free, as they must follow strict sourcing guidelines for their raw materials, resulting in lower levels of cross-contamination.

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