Xanthan Gum: A Keto-Friendly Thickening Agent And Its Uses

Xanthan gum is a popular food additive used in the keto community as a thickener or stabiliser for many baked foods. It is a good substitute for gluten and corn starch in low-carb flours, breads, soups, and sauces. It is also used in cosmetics and toothpaste.

Xanthan gum is produced through the fermentation of simple sugars with the bacterium Xanthomonas campestris. The result is a gel that is then dried and milled to create a powder substance. It is commercially available in powder form and can be found in the baking aisles of many supermarkets.

Xanthan gum is an indigestible carbohydrate and has no net carbs, making it keto-friendly. It is also gluten-free and packed with soluble fibre, which has been linked to many health benefits. However, consuming large amounts of xanthan gum can cause digestive issues.

Xanthan gum is a popular food additive used in keto cooking

One of the challenges of keto baking is the absence of gluten, which is essential for giving structure and elasticity to baked goods. Xanthan gum helps address this issue by mimicking the properties of gluten. It acts as a binding agent, trapping air bubbles and allowing keto breads and baked goods to rise. This makes xanthan gum particularly useful in recipes that use nut flours, which do not contain gluten. By adding xanthan gum, keto bakers can create a sticky and elastic dough that holds together and rises like traditional wheat-based dough.

In addition to its role in baking, xanthan gum is also useful in keto cooking more broadly. It can be used to thicken liquids such as soups, sauces, and smoothies. It can also be added to keto ice cream to create a smooth and creamy texture. When used in small amounts, typically ranging from 0.5 to 1.5 teaspoons per recipe, xanthan gum can significantly improve the texture and consistency of keto dishes.

While xanthan gum is generally considered safe for human consumption, it is important to be mindful of potential health risks. Some individuals may experience digestive issues when consuming large amounts of xanthan gum. It is recommended to start with small quantities and gradually increase the amount as needed. Additionally, those with a history of diarrhoea, gastrointestinal issues, or allergies to certain ingredients used in xanthan gum production may need to avoid it.

Overall, xanthan gum is a valuable tool for keto cooks and bakers, enabling them to create dishes with improved texture, consistency, and structure while adhering to the restrictions of a low-carbohydrate diet. Its versatility and effectiveness in a wide range of recipes have made it a popular choice in the keto community.

It's used as a thickening agent in keto recipes

Xanthan gum is a popular food additive used in keto cooking as a thickening agent. It is often used in baked goods, soups, smoothies, sauces, and condiments such as mayonnaise. It is produced through the fermentation of sugars with the bacterium Xanthomonas campestris. The resulting gel is dried and milled to create a powder that, when added to liquids, quickly disperses and creates a viscous and stable solution.

Xanthan gum is a useful substitute for corn starch and gluten in low-carb flours, breads, soups, and sauces. It can act as a binder, helping to trap air bubbles and enabling the ingredients to bind together. This is especially useful in gluten-free baking, as it helps to create a sticky and elastic dough, similar to that made with wheat flour.

When using xanthan gum as a thickening agent in keto recipes, it is important to use it sparingly, as a little goes a long way. It is recommended to start with a small amount, such as 1/4 teaspoon, and gradually add more until the desired thickness is achieved. Additionally, it is easier to mix xanthan gum with a dry ingredient before adding it to wet ingredients.

Xanthan gum is available in most large grocery stores and can usually be found in the baking aisle or the gluten-free section. It is also available online.

It's a good substitute for gluten

Xanthan gum is a popular ingredient in gluten-free baking, acting as a binder and thickening agent. It is created through the bacterial fermentation of plant products such as wheat and soybean, and is considered vegan and gluten-free.

Xanthan gum is an effective substitute for gluten in baked goods. It mimics gluten by holding the ingredients together, making the dough sticky and gummy. This is especially important in gluten-free baking, as flours that have zero gluten need a binder to hold the baked goods together. Without a binder like xanthan gum, gluten-free baked goods will fall apart.

Xanthan gum is also a useful substitute for gluten in other ways. It can be used to thicken sauces and gravies, stabilise salad dressings, and make ice cream smoother. It interacts with liquids and changes their texture, preventing ice crystals from forming inside ice cream.

Xanthan gum is a good substitute for gluten in keto recipes as it has zero net carbs. It is also very low in calories, with a 9-gram (2-tablespoon) serving containing only 30 calories.

However, xanthan gum may cause digestive issues when consumed in large doses. It may also trigger allergic reactions in people with soy, gluten, lactose, or corn allergies, as it is created using a fermentation process of foods such as soybean, wheat, and corn.

There are several substitutes for xanthan gum that can be used in gluten-free baking, including psyllium husk, chia seeds, flax seeds, unflavoured gelatin, agar-agar, and egg whites.

It can be used to improve the texture of keto bread

Keto bread is notorious for being dense or crumbly, but xanthan gum can help improve its texture. It can make the bread more chewy and sturdy, giving it a similar texture and mouthfeel to wheat bread.

Xanthan gum is a popular food additive used in keto baking as a thickener or stabiliser. It is produced by allowing the Xanthomonas campestris bacterium to ferment on a sugar, resulting in a sticky substance that works as a binding and thickening agent.

When used in keto bread, xanthan gum helps trap air bubbles, enabling the bread to rise. It also helps to thicken liquids, preventing the bread from crumbling by holding it together.

Only a small amount of xanthan gum is needed to improve the texture of keto bread. For example, in a keto bread recipe that yields 18 slices, only a 1/4 teaspoon of xanthan gum is added to the entire loaf.

Xanthan gum is safe to consume and has health benefits

Xanthan gum is a food additive that is commonly added to foods, personal care products, and industrial products as a thickening or stabilising agent. It is generally considered safe to consume and is especially useful for those on a keto diet as a substitute for corn starch and gluten in low-carb flours, breads, soups, and sauces.

Health Benefits

Xanthan gum has been linked to several health benefits, although more research is needed to understand its full potential. Here are some of the potential health benefits of consuming xanthan gum:

• Stabilising blood sugar levels: Several studies have found that adding xanthan gum to meals can help prevent insulin and blood sugar spikes, especially in people with diabetes. It does this by forming a gel-like substance in the stomach, slowing digestion, and preventing sharp increases in blood sugar.
• Reducing cholesterol levels: One study found that large doses of xanthan gum can lead to a decrease in cholesterol levels by an average of 10%. While supplementing with xanthan gum specifically for this purpose is not recommended, using it as a food additive can modestly improve cholesterol numbers.
• Weight loss: Xanthan gum can create a feeling of fullness, delay stomach emptying, and slow digestion, which can lead to reduced food consumption, decreased cravings, and increased fat loss.
• Cancer-fighting properties: A study on mice with skin cancer found that xanthan gum slowed the growth of tumours and enhanced immune system activity. More studies are needed to understand its effects on other types of cancers and in humans.
• Improved regularity: Xanthan gum increases the movement of water into the intestines, making it easier to pass stool. It has been found to increase the frequency and amount of stool, making it potentially helpful for those with constipation.
• Thickens liquids for swallowing: Xanthan gum is used to thicken liquids for individuals who have difficulty swallowing, such as older adults or people with neurological disorders. It improves the consistency of liquids, making them easier and safer to swallow, reducing the risk of choking.
• Saliva substitute: It can be used as a saliva substitute for individuals with dry mouth, although studies on its effectiveness have shown mixed results.

Safety Considerations

While xanthan gum is generally safe for most people, there are a few groups who should use it with caution or avoid it altogether. These include:

• Individuals with severe wheat, corn, soy, or dairy allergies, as xanthan gum may be derived from these sources.
• Premature infants, as xanthan gum-based thickeners can cause life-threatening intestinal issues in developing infants.
• Those taking certain medications or planning surgery, as xanthan gum can lower blood sugar levels, which may interfere with diabetes medications or surgery.
• People with a history of diarrhoea or gastrointestinal issues, as xanthan gum can irritate the intestines and make diarrhoea worse.
• Individuals with a history of fecal incontinence, as xanthan gum has laxative-like properties that can make bowel movements more difficult to control.

Frequently asked questions