Madeleine Hull
Vital wheat gluten is a controversial topic in the keto community. While it is a gluten protein isolate and therefore low-carb, it is rarely mentioned in keto communities. This may be because keto diets are usually meat-heavy, and vital wheat gluten is typically used in vegetarian keto recipes. However, some keto dieters express concern over the inclusion of wheat in their diets. Vital wheat gluten is created by removing all the starch from wheat, leaving only the protein. This means that it has a low carb count of 1g per tablespoon, making it easy to incorporate into low-carb recipes.
| Characteristics | Values |
|---|---|
| Carbohydrates | 1g per tablespoon |
| Ketosis | Unlikely to cause a large spike in blood sugar |
| Typical use | 1-2 tablespoons per recipe |
| Typical recipe yield | 12-16 servings |
| Carbohydrates per serving | 0.5-0.66g |
| Keto-friendliness | Yes |
| Gluten | Not gluten-free |
| Allergies | Not suitable for those with a gluten allergy |
What You'll Learn
Vital wheat gluten is low in carbs
Vital wheat gluten is a protein found in wheat that gives dough its elastic and stretchy texture. When making vital wheat gluten, water is added to hydrate and activate the gluten, and then all other parts of the wheat are removed so that only the protein is left behind. This means that the carb count is very low, with around 1 gram of carbohydrates per tablespoon.
Vital wheat gluten is also very low in carbs relative to the amount used in recipes. Typically, only small quantities of around 1-2 tablespoons are used per recipe, with some recipes calling for up to 1/2 cup. With most recipes yielding 12-16 servings, this means that only about 0.5-0.66 grams of carbs per serving are coming from vital wheat gluten if the full half cup is used.
Vital wheat gluten is also unlikely to cause a large spike in blood sugar, especially when used in recipes that also contain fats. The inclusion of fats and fibre in a recipe can create a "protective effect", slowing down digestion and lowering the risk of an insulin spike or increase in blood sugar levels.
Therefore, vital wheat gluten is a great low-carb option for those following a keto diet, as long as they do not have a gluten allergy or intolerance. It can be used in small quantities in keto-friendly breads, cookies, muffins, sauces, burgers, and patties as a binding agent, providing a chewy texture and fantastic elasticity.
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It's a protein, not a carb
Vital wheat gluten is keto-friendly, but it has gained a negative reputation in the keto community. This is because many strict keto dieters believe that ketogenic diets should not include wheat. However, this is a misconception, as a ketogenic diet is defined by keeping your carbohydrate intake below a certain threshold, usually 20-50g of net carbs. As long as this threshold is not exceeded, consuming wheat will not negatively impact the effectiveness of the diet.
Vital wheat gluten is a protein extracted from wheat; it is not wheat itself. The process of making vital wheat gluten involves adding water to hydrate and activate the gluten and then removing all other parts of the wheat so that only the protein remains. This means that the carb count is very low, at around 1g of carbs per tablespoon. Therefore, vital wheat gluten is highly unlikely to cause a spike in blood sugar, especially when used in recipes that also include fats.
Furthermore, vital wheat gluten is typically only used in small quantities, such as 1-2 tablespoons per recipe, or up to 1/2 a cup for recipes like breads, cookies, and muffins. When these recipes are made into servings, the amount of carbs coming from vital wheat gluten is very low, at around 0.5-0.66g per serving. This makes it an excellent option for keto-friendly desserts and breads, as it gives them a chewy texture without adding significant amounts of carbohydrates.
In addition to being low in carbs, vital wheat gluten offers other benefits for those on a ketogenic diet. It is often used in high-fibre ketogenic recipes, which can help create a "protective effect" by slowing down digestion and lowering the risk of an insulin spike or increase in blood sugar levels. Vital wheat gluten is also extremely filling, which can help with satiety and reduce hunger cravings while on a ketogenic diet.
Overall, vital wheat gluten is a protein, not a carb, and it is a great ingredient to use in ketogenic diets. It is low in carbohydrates, filling, and adds a chewy texture to baked goods. However, it is important to note that those with a gluten or wheat intolerance should avoid consuming vital wheat gluten, as it may cause adverse reactions.
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It's filling and tasty
Vital wheat gluten is a filling and tasty addition to keto-friendly meals.
Vital wheat gluten is a flour-like powder that is extremely high in protein or gluten. It is made by hydrating wheat flour, which activates the gluten protein, and then processing it to remove everything but the gluten. This means that vital wheat gluten is very low in carbohydrates, with only 1g of carbs per tablespoon. This makes it a great, tasty addition to keto meals, as it is unlikely to cause a spike in blood sugar.
Vital wheat gluten is also extremely filling. It is often used in ketogenic recipes that are high in fibre and fats, which creates a "protective effect". Fibre and fats slow down digestion and lower the risk of an insulin spike or an increase in blood sugar levels.
Vital wheat gluten is also a great way to improve the texture of baked goods. It can be added in small amounts to dough to improve elasticity, chewiness, and crumb structure. It is especially useful when baking with low-protein flours like rye or whole wheat, as it can help to create a fluffier and chewier texture.
So, if you're looking for a tasty and filling way to add some variety to your keto meals, vital wheat gluten is a great option!
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It's keto-friendly if you're not gluten intolerant
Vital wheat gluten is a controversial food item in the keto community. While it is not often mentioned, it is technically keto-safe. Vital wheat gluten is a gluten protein isolate, and therefore it is low-carb.
Vital wheat gluten is created by removing all other parts of the wheat, so only the protein is left behind. This means the carb count is very low—approximately 1g of carbs per tablespoon. This low carb count makes it easy to incorporate into keto recipes.
Vital wheat gluten is unlikely to cause a large spike in blood sugar, especially when used in a recipe involving fats. It is also very filling, and can be used in small quantities to create a chewy texture in keto-friendly breads, cookies, and muffins.
However, it is important to note that vital wheat gluten is not gluten-free, and therefore not suitable for those with a gluten intolerance. If you are not gluten intolerant, then vital wheat gluten can be a great addition to your keto diet.
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It's rarely mentioned in keto communities
Vital wheat gluten is rarely mentioned in keto communities, despite being technically keto-approved. This is likely because keto diets are usually so meat-heavy. Vital wheat gluten is essentially gluten protein isolate, so it is low-carb and unlikely to cause a spike in blood sugar.
Vital wheat gluten is created by adding water to hydrate and activate the gluten, and then removing all other parts of the wheat, leaving just the protein. This means that the carb count is very low, at around 1g of carbs per tablespoon.
Vital wheat gluten is often used in small quantities in keto-friendly recipes for desserts and bread, giving them a more traditional chewy texture. It is also used as a binding agent in burgers and patties.
However, some strict keto dieters are wary of vital wheat gluten because it contains wheat, and ketogenic diets typically do not include wheat. This is a misconception, as a ketogenic diet is defined by keeping your carb intake below a certain threshold, usually 20-50g of net carbs, rather than the complete exclusion of wheat. As long as the carb count is below this threshold, consuming wheat will not negatively affect the diet.
Additionally, vital wheat gluten is often mislabelled as "wheat" when it is actually just the protein extracted from wheat. For those without a wheat allergy, vital wheat gluten is completely fine to consume on a ketogenic diet.
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Frequently asked questions
Gluten is a protein found in wheat. It is what gives dough its elastic and stretchy texture. Vital wheat gluten is made by adding water to hydrate and activate the gluten, and then removing all other parts of the wheat so that only the protein is left behind. It is often referred to as "gluten flour".
Vital wheat gluten is very low in carbs, with just 1 gram of carbs per tablespoon. It is unlikely to cause a large spike in blood sugar, especially when used in recipes containing fats. Therefore, it is generally considered keto-friendly, as long as you do not have a gluten allergy or intolerance.
Some strict keto followers argue that vital wheat gluten is derived from wheat, and ketogenic diets typically do not include wheat. However, this is not a strict rule, and as long as carb intake remains below the threshold for ketosis, there is no reason to avoid wheat entirely. Additionally, vital wheat gluten is just the protein extracted from wheat, and the term "wheat" is misleading in this context.
Vital wheat gluten is commonly used in keto bread recipes, such as low-carb yeast bread. It can also be used in keto-friendly desserts and baked goods, such as cookies, muffins, and pizza dough, to give them a more traditional chewy texture.
