Keto's Flour Power: Why Both Are Essential

The keto diet is a low-carb, high-fat diet that can be challenging to follow due to the restriction of flour-based foods like bread, crackers, and pasta. However, there are several keto-friendly flour alternatives available that can be used for cooking and baking. These include almond flour, coconut flour, flaxseed meal, and lupin flour, among others. These flours are made from nuts, seeds, or pure fiber and have different properties compared to all-purpose flour. They are high in fiber and require more liquids to activate it. While they may not be perfect substitutes for wheat flour, they allow individuals on the keto diet to enjoy low-carb versions of their favorite dishes.

Almond flour is a popular keto flour

Almond flour is a good choice for keto baking because it creates a soft crumb in cakes and bread, and can be used as a breadcrumb substitute for coating proteins like meatballs. It can be used alone in muffins and quick breads if combined with other ingredients such as eggs for structure. For the best results, however, almond flour can be combined with coconut flour, which has binding power but tends to dry out baked goods. A ratio of 1 cup of almond flour to 1/4 cup of coconut flour will result in a good texture.

Almond flour is also a good choice for those who want to avoid the nutty flavour of other keto flours like coconut or flaxseed. It has a more neutral flavour and a colour similar to regular flour, although some people find it gritty if not finely ground.

Coconut flour is high in lauric acid

Coconut flour is a popular choice for those following a keto diet as it is low-carb, gluten-free, and grain-free. It is made from ground, dehydrated coconut meat and is a good source of fiber, carbohydrates, fat, and protein.

Coconut flour is also known to be a rich source of lauric acid, a saturated fatty acid with 12 carbon atoms. Lauric acid is the primary fatty acid in coconut products, comprising about half of the fatty acid content in coconut milk and oil.

Lauric acid has several potential health benefits. Firstly, it is easily metabolized and transported in the body. Studies have shown that ingested lauric acid is transported directly to the liver, where it is converted into energy and metabolites like ketone bodies, which can be used by the brain and heart.

Secondly, lauric acid has been associated with reduced cardiovascular risk. While it increases total serum lipoproteins, it has a more favorable effect on high-density lipoprotein (HDL) levels, which can lower the ratio of non-HDL to HDL cholesterol, a marker of cardiovascular health.

Additionally, lauric acid has antimicrobial properties and is a precursor to monolaurin, a compound with antiviral and antibacterial effects.

Overall, coconut flour's high content of lauric acid contributes to its potential health benefits, making it a popular choice for those on a keto diet or seeking gluten-free alternatives.

Flaxseed meal is a good source of omega-3s

Flaxseed meal is made from ground flaxseeds, which are low in carbs and rich in omega-3 fats. It has about 4 grams of total carbs and 0 grams of net carbs per 2-tablespoon (14-gram) serving. The omega-3 fat found in flaxseed meal is called alpha-linolenic acid (ALA). Flaxseed meal is one of the richest dietary sources of ALA, which is also found in chia seeds, walnuts, canola oil, and soybean oil.

ALA has been linked to a reduced risk of heart disease, type 2 diabetes, and cancer. Studies have shown that consuming flaxseed meal or flaxseed oil daily may lower cholesterol levels and reduce the number of LDL ("bad") cholesterol particles. Additionally, ALA may help to decrease the risk of stroke, heart attacks, and chronic kidney disease.

While flaxseed meal is a good source of omega-3s, it is important to note that the body needs to convert ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to reap the full benefits. This conversion process can be inefficient, so only a small fraction of ALA has the effects of omega-3s.

Lupin flour is a good source of protein

Lupin flour is a type of flour made from sweet lupin beans, a legume and close relative to peanuts and soybeans. It is made by grinding whole sweet lupin beans into a powder, with no additional ingredients.

Secondly, lupin flour is a good source of complete protein, containing all nine essential amino acids. This is relatively rare for plant-based proteins, making lupin flour a valuable addition to vegetarian and vegan diets, which can sometimes struggle to attain complete proteins.

Lupin flour is also a good source of protein because it is highly digestible. This means that the body can easily absorb and utilise the protein it contains.

In addition to its protein content, lupin flour is also low in carbohydrates and rich in dietary fibre and vitamins and minerals, including potassium, folate, magnesium, calcium, copper, iron, zinc, and vitamin C.

Lupin flour is a popular choice for those following keto and other low-carb diets, as well as gluten-free and vegan diets. It can be used for baking and cooking, often in combination with other flours such as coconut or almond flour, to make a wide variety of foods including pasta, bread, cookies, and muffins.

Psyllium husk powder is a popular supplement

Psyllium husk powder is a keto-friendly flour that is extremely low in net carbs. It is also high in dietary fat, protein, and fiber. It is a tricky ingredient to work with as some brands may turn purple when baked, and mixing it with eggs can result in items having an odd odor. It is best used in small quantities as too much of it can create different digestive problems.

Psyllium husk powder is a great ingredient to use in keto bread, wraps, tortillas, and chocolate cake bars. It can also be added to your favorite smoothie to boost its fiber content.

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