Believe it or not, keto friendly flour does exists. Flour is an important part of any baking recipes. Many people on the keto diet want to recreate keto versions of their favorite baked goods. How can you make great baked goods but still stick to your carb limit? Fortunately, there are some keto friendly flour substitutes out there. Many of these contain very low net carb scores and are great to use when you're on the ketogenic diet.
If you are thinking about baking something crunchy, you might want to take a look at our post on crunchy keto snacks.
Almond Flour - Keto Friendly Flour Replacement
Almond flour contains moderate levels of protein, high levels of fat, and low levels of carbs. This makes it a great option for keto diets as it fits perfectly in your macros. It is denser than something like coconut flours. You need to use the same amount of almond flour as you would regular all-purpose flour in your recipes. Almond flour comes from the cake that remains after the oils have been pressed out of the nuts. It's also great for anyone following keto, paleo, soy-free, or gluten-free diets. Almond flour is one of the most cost-effective flour substitutes. Almond flour contains vitamins E, manganese, fiber, monounsaturated fats, high protein, and low carbohydrates. This makes almond flour a great choice as a keto friendly flour.
Coconut flour comes from dried coconuts that are ground into a fine powder. It's great for baking because it has a light flavor and scent. This flour is perfect for making cakes, muffins, or even things like pancakes because it's so light and airy. Coconut flour is high in fiber and low in net carbohydrates. It can also be used to make desserts and bread. You only need to use 1/4 the amount of normal flour in your recipes. For example, if your recipe calls for 1 cup of wheat flour you would only use 1/4 cup of coconut flour in that recipe. Coconut flour is gluten-free and contains many of the healthy fats you need on a keto diet. It's great for people watching their blood sugar such as those with diabetes. It has high levels of fiber and promotes healthy digestion. Coconut flour contains protein and is obviously low in carbs.
Ground flaxseed is packed with omega-3 fatty acids and high in fiber and fat. People refer to flaxseed as one of the most powerful foods on the planet. It has been shown to help reduce the risk of certain diseases like diabetes, cancer, heart disease, and stroke. Most of the health benefits of flaxseed come from lignans, omega-3, and fiber. It can also help with things like inflammation and hot flashes. Overall, ground flaxseed is a great option to replace flour.
Psyllium Husk Flour
This keto friendly flour substitute is high in fiber and low in net carbs. Psyllium husk is also used in products to help your digestive tract work regularly. It's able to pass through your digestive system without being broken down and absorbed. This makes it great for anyone who is dieting. Psyllium husk can be used to help people with diabetes, blood pressure problems, high cholesterol, constipation, and even diarrhea. It's one of the most effective fibers at lowering blood sugar levels. This fiber can make you feel more full and cause you to eat less. For all of these reasons, psyllium husk flour is a great choice for the keto dieter.
Ground Sunflower Seeds
Ground sunflower seeds can often be used as a substitute for flour in many recipes. These seeds are packed with many health benefits. They have a high nutritional value and are considered to be good for your health. Sunflower seeds contain many essential fatty acids, vitamins, and minerals. They are great for cardiovascular health, lowering cholesterol, and supporting digestion. They contain high levels of copper, vitamin E, and selenium, which have been found to help fight certain types of cancer. Sunflower seeds are good for bone health, nerves, and even for your mental health.
Ground Chia Seeds
Ground chia seeds have 1g of net carbs and are high in protein. They can be used in things like shakes and many baked goods. Chia seeds can deliver many great nutrients while containing very little calories. They contain high amounts of fiber, protein, fat, calcium, manganese, magnesium and phosphorus. All of these are great supplements to a keto diet. They are loaded with antioxidants. They contain 12 grams of total carbs but 11 grams of that are fiber. The high fiber and protein content can help you lose weight by keeping you satiated. Chia seeds can lower your risk of heart disease and help promote bone growth. They can help reduce inflammation and blood sugar levels.
Oat fiber has 0 grams of net carbs since all of the carbohydrates come from fiber. This fiber is a perfect replacement to flour and it won't spike your blood sugar. Oats are among the healthiest grains on earth. It's a great source of antioxidants, minerals, fiber, and important vitamins. They're also gluten-free. According to studies, there are many great health benefits to eating oat fiber. These include reducing your risk for heart disease, lowering blood sugar levels, and weight loss.
Cricket flour has 2g fat, 1g carb and 7g protein per 10g serving. It has double the amount of protein in chicken and triple the amount of protein in a sirloin steak. The amounts of protein in cricket flour can help you burn fat more quickly. Cricket flour is gluten-free and a good source of both b12 and essential amino acids.
John Ward has been experimenting with low carbohydrate diets since the early 2000s. He successfully used a low carb diet to lose 50lbs in the past and currently follows a keto diet for a variety of reasons including general health and managing mood levels.