Keto-Friendly Alternatives To Xanthan Gum For Your Recipes

Xanthan gum is a common food additive used in gluten-free and low-carb products. It acts as a thickening agent, binder, and emulsifier, making it a popular ingredient in baked goods, sauces, and dressings. While xanthan gum is generally considered safe, some people may prefer alternatives due to potential digestive issues or concerns about its production. Here are some keto-friendly substitutes for xanthan gum:

- Guar gum: Derived from guar beans, it has similar functionality but is not fermented and doesn't require sugar-based substrates.

- Konjac powder or glucomannan: Made from konjac root, it is high in fibre and has positive health effects such as lowering blood sugar.

- Ground flax seeds: A good plant-based source of omega-3 fatty acids, flax seeds improve digestive health and have low carbohydrates.

- Psyllium husk: Made from Plantago ovata seeds, it acts like xanthan gum by forming a gel-like substance when mixed with liquids.

- Unflavoured gelatin: Derived from animal collagen, it is an excellent binder and thickening agent for keto baked goods.

Chia seeds and water

To make the substitute, soak chia seeds in water. The ratio is 2 parts water to 1 part chia seeds. Stir the mixture until it becomes viscous and gooey. The chia seeds will form a gel-like consistency similar to xanthan gum. You can use the chia seeds whole or grind them first, depending on whether you want a crunchy texture or a smoother mouthfeel.

When using this substitute in baking, you may need to add 10-15 minutes to the cooking time, as chia gel can take longer to cook. Use the same amount of the chia seed mixture as you would xanthan gum, so replace in a 1:1 ratio.

Ground flax seeds and water

Flax seeds behave like chia seeds when soaked in water. They will also add essential nutrients to your recipe.

You will need to grind the flax seeds before using them, or you can buy them pre-ground. Use ground flax seeds in place of xanthan gum in a 1:1 ratio, and mix with 2 parts hot water for 1 part flax seeds.

Ground flax seeds may lend your recipe a nuttier, slightly gritty quality. They are also a gluten-free substitute and are low-carb.

Guar gum

Studies also show that guar gum may lower blood sugar and cholesterol levels. This is because it is a type of soluble fibre, which can slow the absorption of sugar and lead to a reduction in blood sugar levels. Guar gum binds to bile acids in the body, causing them to be excreted and reducing the number of bile acids in circulation. This forces the liver to use cholesterol to produce more bile acids, leading to a decrease in cholesterol levels.

Some studies have found that guar gum could aid weight loss and appetite control. In general, fibre moves through the body undigested and may help promote satiety while reducing appetite. Guar gum may be particularly effective at reducing appetite and calorie intake.

Konjac powder

In cooking, konjac powder is a great thickening agent and can be used in baked goods and sauces. It is also used to make shirataki noodles and rice, which are considered low-carb and keto-friendly.

When using konjac powder as a substitute for xanthan gum, a 1:1 ratio is usually recommended. However, for chewier foods such as tortillas or flatbreads, you may want to use 1.5 times the amount of konjac powder.

Psyllium husk

When substituting psyllium husk for xanthan gum, you will need to use twice as much. For example, substitute every 1 part of xanthan gum with 2 parts of psyllium husk.

While xanthan gum is fairly consistent from bag to bag, it can be incredibly expensive and difficult to use correctly. It also has a strong smell and some people cannot tolerate consuming it.

In summary, psyllium husk is a good substitute for xanthan gum, especially in baked goods, but it may take some experimentation to get the right results.

Frequently asked questions