Keto Thickeners: The Ultimate Guide To Finding The Best One

The keto diet is a popular choice for many, but it can be tricky to find substitutes for traditional ingredients that are high in carbs. One common issue is finding a thickening agent for keto-friendly soups, sauces, smoothies, or baked goods. Traditional thickeners such as flour, arrowroot, cornstarch, potato starch, or tapioca starch are not suitable for keto or low-carb diets. So, what are the best keto-friendly thickeners?

Konjac flour (glucomannan powder)

Konjac flour, also known as glucomannan powder, is a popular keto thickener. It is made from the root of the konjac plant and is often used to make keto or low-carb noodle replacements. It is one of the strongest thickening agents and is ideal for thickening gravies, sauces, soups, and other hot dishes.

When using konjac flour, it is best to mix it with a bit of cold water before adding it to your dish. It is also important to note that a little goes a long way with this ingredient, so it should be used sparingly and added gradually until the desired consistency is reached. To use konjac flour as a thickener, start with 1/2 teaspoon per cup of liquid and sprinkle it evenly over the surface of the dish while stirring. Continue heating and stirring for a few minutes until the mixture thickens. If you want your dish to be thicker, you can repeat this process with another 1/2 teaspoon of konjac flour.

Konjac flour does not thicken instantly, so it is important to give it enough time to work. Additionally, if you accidentally add too much and your dish becomes too thick, you can simply add a little more liquid (such as stock or water) and stir well to adjust the consistency.

When reheating dishes thickened with konjac flour, they will maintain their beautiful texture and will not separate, resulting in an appealing and delicious final product.

Guar gum

When using guar gum, it is important to add it to recipes in small amounts. It is a very powerful thickener, so a little goes a long way. It is also recommended to add guar gum to recipes in small increments until the desired consistency is achieved. This is especially important when using guar gum in baked goods, as too much can affect the texture and consistency of the final product.

Gelatin

When using gelatin as a thickening agent, it is important to note that it does not thicken instantly. It needs time to set and work its magic. Additionally, gelatin is not suitable for hot dishes as it only gels when cold. Therefore, it is best to use gelatin when it is specifically called for in a recipe, as its unique properties may not be suitable for all dishes.

Arrowroot powder

To use arrowroot powder as a thickener, first make a slurry by mixing the powder with some water, then add it to your dish a few minutes before it is done. Arrowroot acts quickly, so be sure to keep an eye on your food to avoid over-thickening.

While arrowroot powder is a useful keto-friendly thickening agent, it is important to note that it is carb-dense, so using too much may take you out of ketosis. It is also a good idea to check the label when buying arrowroot powder, as some brands may contain potato starch or other preservatives that are not keto-friendly.

Xanthan gum

When using xanthan gum, it is important to add it in small amounts as it is a very effective thickener. It is recommended to start with 1/4 teaspoon at a time and add more until the desired consistency is reached. Too much xanthan gum can result in a gummy or slimy texture.

While xanthan gum is generally considered safe for consumption, it is important to note that consuming too much may cause digestive issues. Some potential side effects include intestinal gas and bloating. Additionally, people with severe allergies to wheat, corn, soy, or dairy may need to avoid xanthan gum unless they can determine the source of the sugar used in its production.

Frequently asked questions