2025 has been a hell of a year for me healthwise. One of the diagnoses that I received in the spring was that I’ve developed LADA – which stands for “Latent Autoimmune Diabetes in Adults“.
The past few months have been a very steep learning curve. I embarked on my type 1 diabetes journey by injecting myself with two types of insulin multiple times per day. However, after a couple of weeks of rollercoaster hypers & hypos, I decided to attempt to control my blood sugar levels with diet and exercise alone.
I last injected insulin on the 18th of April – almost 4 months ago. Since then, my glucose levels are mostly steady and have been ‘in range’ for 100% of the time. My estimated A1c currently stands at 5.9%.
I’ve been experimenting with a range of low-carb & keto recipes – especially cakes and biscuits. Initially, I followed other people’s dishes. More recently, as I’ve been getting the hang of using these new and often unfamiliar ingredients and how they work and combine with each other, I’ve been adapting ‘mainstream’ recipes – swapping carb and sugar-heavy ingredients with more diabetic-friendly alternatives.
It was quite hit & miss at first, discovering which flours to use to get good texture and taste. Researching each one has been essential in producing tasty and nutritious food… that doesn’t spike my blood sugar.
Any ingredient links that are highlighted in yellow I have bought and cooked with myself – so I can personally recommend the product and the brand.
Almond flour | Bamboo fibre | Brazil nut flour | Chia seeds, milled
Coconut flour | Flaxseed meal | Hazelnut flour | Hemp flour
Konjac flour | Lupin flour | Oat fibre | Pecan flour
Pistachio flour | Pumpkin seed flour | Sesame seed flour
Sunflower seed flour | Walnut flour
Table of flours and their net carb contents
Almond flour
Almond flour is probably the most popular ingredient in low-carb baking, offering a unique flavour and nutritional profile.
Nutritional content
Low in carbohydrates: Almond flour is significantly lower in carbs than wheat flour. A 100g serving typically contains around 21g of carbohydrates, which includes 10g of dietary fibre, resulting in only 11 or so grams of net carbs.
High in protein: 100g of almond flour provides about 25g of protein. This contributes to satiety and can support muscle building and repair.
High in healthy fats: Almond flour is rich in monounsaturated fats, particularly oleic acid, which are known to be heart-healthy fats. It contains about 50-55g of fat per 100g, with a significant portion (approx. 46g) being monounsaturated.
Excellent source of vitamins and minerals: Almond flour is notably high in vitamin E, a powerful antioxidant that helps protect cells from damage. It’s also a good source of magnesium, manganese, copper, phosphorus and calcium.
Low glycaemic index: Because of its low carb content and high fibre and fat content, almond flour has a low glycaemic index, meaning it causes a slower, more gradual rise in blood sugar compared to wheat flour. This can be particularly beneficial for individuals managing diabetes or following low-carb diets like keto.
Prebiotic fibre: Almond flour contains prebiotic dietary fibre, which promotes a healthy and efficient digestive system by supporting beneficial gut bacteria.
Function in low-carb cooking
Gluten-free: Almond flour is naturally gluten-free and wheat-free, making it an excellent alternative for people with celiac disease or gluten sensitivities.
Moisture retention: The high-fat content of almond flour helps baked goods retain moisture, resulting in a more tender crumb that stays fresh longer.
Subtle nutty flavour: Almond flour adds a delicate, slightly nutty flavour to dishes, enhancing both sweet and savoury applications.
Versatile: Almond flour can be used in a wide range of low-carb recipes, from cakes, cookies and muffins to bread and savoury coatings for meats and vegetables.
Can be substituted for wheat flour (with adjustments): While it’s not always a 1:1 substitute, almond flour can often replace wheat flour in baking, although the baked goods may be denser and flatter due to the absence of gluten. It often requires adjusting the liquid content and possibly adding extra binding agents like eggs or xanthan gum to achieve a desirable texture.
Considerations
Calories: Almond flour is higher in calories than wheat flour, so it’s important to be mindful of portion sizes, especially for weight management.
Texture differences: Because it lacks gluten, almond flour produces a denser, less elastic texture compared to wheat flour.
Omega-6 content: Almonds are relatively high in omega-6 fatty acids and while these are essential, it’s beneficial to balance them with omega-3 fatty acids from other sources.
Phytic acid: While almond flour’s blanching process removes much of the phytic acid (an antinutrient found in almond skins), it’s still advisable to moderate consumption, especially for individuals sensitive to phytic acid, notes Healthline.
Storage: Due to its high fat content, almond flour can turn rancid more quickly than other flours. Storing it in a cool, dark place like the refrigerator or freezer can extend its shelf life.
Bamboo fibre
Bamboo fibre, an innovative ingredient gaining traction in low-carb and keto cooking, is produced by grinding the fibrous parts of the bamboo plant. It provides a valuable way to boost fibre intake and improve the texture of baked goods in low-carb recipes.
Nutritional content
Zero net carbs: Bamboo fibre contains practically no digestible carbohydrates. This makes it an excellent choice for maintaining ketosis in low-carb and keto diets.
High in insoluble fibre: It’s an abundant source of insoluble fibre, mainly composed of cellulose and lignin. A 100g serving of bamboo fibre can provide as much as 96g of fibre, according to Healthy Supplies.
Zero or negligible calories: As a food component that’s indigestible to humans, it adds bulk to recipes without contributing significantly to calorie intake.
Minimal fat and protein: Bamboo fibre is nearly fat and protein-free.
May contain trace amounts of vitamins and minerals: While its primary benefit is fibre content, some bamboo varieties used for fibre may contain small amounts of minerals such as iron, potassium and calcium, as well as vitamins like thiamine (B1) and niacin (B3).
Function in low-carb cooking
Gluten-free and grain-free: Bamboo fibre is naturally gluten-free and grain-free, making it suitable for those with sensitivities or celiac disease.
Improves texture and structure in baked goods: It helps replicate the texture of traditional flour, resulting in baked goods with improved structure and a more satisfying crumb.
Enhances moisture retention: Bamboo fibre effectively absorbs and retains water and oil, helping to keep low-carb baked goods moist and fresh for longer. It can bind up to 7 times its weight in water.
Increases bulk and volume: Its high fibre content and water-binding abilities allow it to add bulk to recipes like bread, crackers and cakes, making them more filling and satisfying.
Neutral taste and odour: Unlike some other low-carb alternatives, bamboo fibre is virtually tasteless and odourless, preventing it from imparting unwanted flavours or aromas to recipes.
Versatile applications: Beyond baking, bamboo fibre can be used as a binding agent, thickener in soups and sauces or to create creamy frostings and icings. It can even improve dough handling properties in baking, notes Lehmann Ingredients.
Considerations
Not a 1:1 substitute: Bamboo fibre is highly absorbent and does not behave like traditional flour. Adjustments to liquid amounts and binders are crucial to achieve desired results.
Blending with other low-carb flours: Combining bamboo fibre with other low-carb flours, such as almond flour or coconut flour, can create a more balanced texture and flavour profile.
Quality of bamboo fibre: Finely ground, powder-like bamboo fibre (e.g., 200 mesh) is generally preferred for baking as it blends more easily and provides a smoother texture than coarser varieties.
Hydration: Ensuring adequate fluid intake when consuming bamboo fibre is important to support digestive health and prevent constipation, according to Groovy Keto.
Brazil nut flour
Brazil nut flour, a gluten-free and low-carb option, is made from ground Brazil nuts. It’s known for its unique nutritional profile, particularly its high selenium content and its ability to add a distinct flavour and texture to low-carb dishes.
Nutritional content
Low in carbohydrates: Brazil nut flour is a suitable choice for low-carb diets due to its relatively low carbohydrate content. It typically contains around 9.7g of carbohydrates per 100g, with some sources reporting as low as 3g per quarter cup.
High in healthy fats: It is rich in healthy fats, particularly omega-3 fatty acids like ALA, beneficial for heart health and inflammation reduction. It also contains monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).
Excellent source of protein: Brazil nut flour is a good source of plant-based protein, providing essential amino acids for various bodily functions. Some varieties offer as much as 47g per 100g.
High in fibre: It provides a good amount of dietary fibre, important for digestive health, satiety and blood sugar regulation.
Rich in vitamins and minerals: Brazil nut flour is a good source of vitamins like E and B vitamins (B1, B2, B3), along with minerals such as selenium, magnesium, iron, copper, zinc, calcium, phosphorus, sodium, potassium and manganese. It is an exceptionally rich source of selenium, which is crucial for immune function, cell growth and may protect against certain cancers. However, it’s essential to consume Brazil nuts or flour in moderation (1-3 nuts per day) to avoid selenium toxicity. Healthline recommends limiting intake to one to three medium-sized Brazil nuts daily.
Contains antioxidants: It contains antioxidants like vitamin E and phenolic compounds, including gallic and ellagic acid. These antioxidants help protect cells from damage and may contribute to reducing inflammation and the risk of chronic diseases.
Function in low-carb cooking
Gluten-free: Brazil nut flour is naturally gluten-free and suitable for individuals with celiac disease or gluten sensitivities.
Adds a unique nutty flavour: It imparts a distinct, rich, nutty flavour to dishes, which can enhance both sweet and savoury recipes. RealFoodSource notes that Brazil nuts have a surprisingly tender, creamy texture and a rich, mild flavour.
Enhances texture: It has a coarse texture similar to cornmeal, which can add a desirable textural element to baked goods, coatings and other dishes.
Nutrient booster: Incorporating Brazil nut flour is a simple way to increase the protein, fibre and micronutrient content of low-carb recipes.
Versatile: It can be used in a variety of low-carb recipes, including bread, cakes, cookies, muffins, pancakes and as a coating for meats or fish. It can also be added to smoothies, yogurt, hot cereals, salads and soups.
Often used in combination with other flours: To achieve the best texture in baking, it’s often recommended to blend Brazil nut flour with other low-carb flours like almond flour or coconut flour.
Considerations
Selenium content: Due to the high selenium content, moderation is crucial to avoid toxicity. Limit consumption of Brazil nuts or their flour to a few nuts per day.
Not a direct substitute for wheat flour: Brazil nut flour lacks gluten, so it doesn’t behave like wheat flour. Recipes may require adjustments to liquid amounts and possibly adding binders to achieve the desired consistency.
Blending for optimal results: Combining Brazil nut flour with other low-carb or gluten-free flours helps achieve a balanced texture and flavour in baked goods, preventing them from becoming too dense or crumbly.
Potential for allergies: Brazil nuts are tree nuts and can trigger allergic reactions in sensitive individuals.
Storage: Due to the healthy fat content, Brazil nut flour can turn rancid if not stored properly. Store it in an airtight container in a cool, dark place, such as the refrigerator or freezer, to maintain freshness and prolong shelf life, advises Hodmedods.
Chia seeds, milled
Milled chia seeds, essentially ground chia seeds, are a valuable ingredient in low-carb and keto cooking. They retain the exceptional nutritional profile of whole chia seeds while offering unique functional properties in recipes.
Nutritional content
Low in net carbohydrates: Milled chia seeds are a fantastic option for those aiming to reduce their carb intake. While they contain carbohydrates, the vast majority are dietary fibre, resulting in a low net carb count. One serving (15g or approximately 2 tablespoons) typically contains around 1.1g net carbohydrates.
High in dietary fibre: Milled chia seeds are an excellent source of dietary fibre, with a single ounce (28g) boasting close to 10g of fibre. This abundance of fibre promotes digestive health, aids in weight management by increasing feelings of fullness and helps regulate blood sugar levels.
Rich in healthy fats (Omega-3s): Chia seeds are one of the best plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats are crucial for heart health and can help reduce inflammation. The milling process may even enhance the absorption of these beneficial fats.
Good source of plant-based protein: Milled chia seeds provide a significant amount of plant-based protein, contributing to satiety and supporting muscle repair and growth. They are considered a complete protein, containing all nine essential amino acids.
Abundant in vitamins and minerals: Milled chia seeds are packed with important micronutrients, including calcium, magnesium, phosphorus and manganese, all essential for bone health and other bodily functions. They also contain trace amounts of iron, zinc and B vitamins like thiamine and niacin.
Loaded with antioxidants: They are a powerful source of antioxidants, including chlorogenic acid, caffeic acid, quercetin and kaempferol. These compounds help protect the body’s cells from damage caused by free radicals, potentially reducing the risk of chronic diseases.
Low glycaemic index: The high fibre, protein and fat content of milled chia seeds results in a low glycaemic index, meaning they cause a slower and more gradual rise in blood sugar levels compared to high-carb foods.
Function in low-carb cooking
Gluten-free: Milled chia seeds are a naturally gluten-free option, making them suitable for individuals with celiac disease or gluten sensitivity.
Excellent binding agent (egg substitute): When mixed with liquid, milled chia seeds form a thick, gel-like substance that acts as a powerful binder in recipes. This makes them an effective vegan egg substitute in baked goods like muffins, cakes and cookies.
Enhances texture and structure: Milled chia seeds can significantly improve the texture and structure of low-carb baked goods, contributing to a more tender crumb and preventing them from becoming dry or crumbly.
Boosts fibre and nutrient content: Incorporating milled chia seeds is a convenient way to add a considerable amount of fibre, protein and essential micronutrients to a wide range of low-carb recipes.
Versatile applications: They can be used in numerous low-carb dishes, including chia puddings, smoothies, pancakes, waffles, bread, muffins, energy bars and as a thickener for sauces and gravies.
Neutral flavour: Milled chia seeds have a mild, neutral flavour that won’t overpower other ingredients in recipes.
Considerations
Not a 1:1 substitute for flour: While versatile, milled chia seeds are not a direct 1:1 substitute for wheat flour. Recipes may require adjustments to the liquid content and possibly the addition of other ingredients to achieve the desired consistency and binding properties.
Hydration: Their high absorbency means they need ample liquid to prevent dryness or an overly dense texture in baked goods. It’s crucial to ensure adequate hydration when using them.
Blending with other flours: For optimal results in low-carb baking, combining milled chia seeds with other low-carb flours like almond or coconut flour is often recommended to achieve a balanced texture.
Storage: Due to their high fat content, proper storage is crucial. Storing them in an airtight container in a cool, dark place, such as the refrigerator or freezer, helps prevent oxidation and rancidity.
Allergenicity: Although rare, some individuals may have sensitivities to chia seeds. If you suspect an allergy, it’s best to consult a healthcare professional.
Coconut flour
Nutritional content
Low in digestible carbs: Coconut flour is significantly lower in digestible carbohydrates than wheat flour. Two tablespoons (14g) provide 8g of total carbs, including 5g of fibre, leaving only 3g of net carbs. This makes it suitable for low-carb and keto diets where carb intake is restricted.
High in fibre: Coconut flour boasts a high fibre content. A ¼-cup (28-g) serving offers 10g of fibre, representing 36% of the Daily Value. This is more than four times the fibre found in all-purpose flour.
This high fibre content promotes digestive health by adding bulk to stools and facilitating smooth passage through the gut, potentially reducing constipation.
Fibre also helps regulate blood sugar levels by slowing down sugar absorption into the bloodstream.
Source of protein: Coconut flour provides a decent amount of plant-based protein. A ¼-cup (28-g) serving contains 6g of protein, according to Healthline. Protein contributes to satiety and supports muscle maintenance.
Contains healthy fats: Coconut flour includes medium-chain triglycerides (MCTs), which are easily digested and used for energy. They may also support metabolism and satiety.
Rich in minerals: Coconut flour is a good source of minerals, particularly manganese, which plays a role in bone health and nutrient absorption. It also contains iron, potassium, phosphorus, vitamin B6 and selenium.
Function in low-carb cooking
Gluten-free and grain-free: Coconut flour is naturally gluten-free and grain-free, making it a suitable option for individuals with gluten sensitivities or celiac disease or those following paleo or other grain-free diets.
Highly absorbent: Coconut flour is known for its high absorbency, meaning it soaks up a lot of liquid in recipes.
Recipes using coconut flour require significantly less flour than those using traditional flour. A common guideline is to substitute ¼ to ⅓ cup of coconut flour for every 1 cup of regular flour.
This also necessitates increasing the liquid content, and often, adding more eggs to provide moisture, bind the ingredients and prevent dryness and crumbling in baked goods.
Adds subtle flavour and sweetness: Coconut flour has a mild coconut flavour that can enhance both sweet and savoury dishes.
Versatile in recipes: It can be incorporated into various low-carb recipes, including baked goods like cookies, cakes, bread, pancakes and muffins, as well as savoury dishes like coatings for meats or thickeners for sauces.
Considerations
Absorption and dryness: Due to its high absorbency, accurate adjustments to liquid ratios are crucial to avoid dry or dense results when baking with coconut flour.
Binding: Because coconut flour lacks gluten, which provides elasticity and structure in baking, recipes using it often require more eggs or other binding agents to prevent crumbling.
Blending with other flours: For optimal texture and flavour in baked goods, combining coconut flour with other low-carb flours like almond flour is often recommended.
Flaxseed meal
Flaxseed meal, also known as milled flaxseeds, is a versatile ingredient in low-carb cooking, is simply ground flaxseeds (also known as linseeds). It is recognised for its impressive nutritional profile, including omega-3 fatty acids, fibre, protein and lignans.
Nutritional content
Low in net carbohydrates: Flaxseed meal is a low-carb food, ideal for keto and other low-carb diets. While it contains carbohydrates, the vast majority are dietary fibre. A ¼ cup serving contains just 1g net carbs, according to www.flaxfarm.co.uk.
Rich in healthy fats: Flaxseed meal is an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). A 100g serving of whole flax seeds contains 42g of fat, says Healthline. ALA is an essential fatty acid that the body cannot produce and needs to obtain from food. These healthy fats are important for heart health and can help reduce inflammation.
High in dietary fibre: Flaxseed meal is rich in both soluble and insoluble fibre, which contributes to digestive health, promotes satiety and helps regulate blood sugar levels. One tablespoon of ground flaxseed provides 2g of dietary fibre, according to the Mayo Clinic Health System.
Good source of plant-based protein: Flaxseed meal contains a substantial amount of protein, supporting satiety, muscle maintenance and overall health. It provides about 2g protein per 1 tablespoon serving.
Contains lignans: Flaxseed meal is particularly high in lignans, which are plant compounds with antioxidant and phytoestrogen qualities. They may have various health benefits, including a potential role in reducing the risk of chronic diseases, notes the British Heart Foundation.
Rich in vitamins and minerals: Flaxseed meal is a good source of several vitamins and minerals, including thiamine (B1), copper, molybdenum, magnesium and phosphorus.
Function in low-carb cooking
Gluten-free: Flaxseed meal is naturally gluten-free and can be a suitable flour substitute for individuals with celiac disease or gluten sensitivity.
Thickening and binding properties: When combined with water, ground flaxseeds form a thick, gel-like mixture that can act as a binding agent in recipes. This property allows it to function as a vegan egg substitute in many baked goods, such as pancakes, muffins, cookies and quick breads.
Adds texture and flavour: Flaxseed meal adds a subtle nutty flavour and a pleasing texture to recipes, enhancing the overall sensory experience of low-carb foods.
Boosts fibre content: Incorporating flaxseed meal into recipes like smoothies, breakfast cereals or baked goods provides a quick and easy way to increase fibre intake, which is essential for digestive health and satiety.
Can be used in various recipes: Flaxseed meal is incredibly versatile and can be incorporated into a variety of low-carb recipes, including bread, crackers, muffins, cookies, smoothies, porridge and even as a coating for air-fried vegetables.
Considerations
Not a 1:1 substitute: Flaxseed meal doesn’t have the exact same properties as traditional flour, so adjustments to liquids and potentially other binders might be needed when substituting it in recipes.
Flavour profile: While its nutty flavour is generally well-received, it’s worth considering when planning recipes. For example, it might not be ideal in dishes where a neutral flavour is critical.
Storage: Due to its omega-3 content, ground flaxseed meal can oxidise and turn rancid if not stored properly. It’s recommended to store it in an airtight container in the refrigerator or freezer to preserve freshness.
Allergenicity: Although not as common as other allergies, some individuals can be allergic to flaxseeds. Be mindful of potential allergic reactions, such to peanuts or other legumes.
Hazelnut flour
Hazelnut flour, also known as hazelnut meal, is a flavourful and nutritious gluten-free option made from finely ground hazelnuts.
Nutritional content
Low in net carbohydrates: Hazelnut flour contains significantly fewer digestible carbohydrates compared to traditional flours, making it a suitable choice for low-carb diets. It typically contains approximately 5-10g of carbs per 100g.
High in protein: Hazelnut flour is a good source of plant-based protein. For instance, Best of Hungary UK states that its ground hazelnut flour is rich in protein, with 41.8g per 100g. Protein is essential for satiety, muscle health and overall bodily functions.
Rich in healthy fats: Hazelnut flour contains healthy fats, including monounsaturated and polyunsaturated fats, like omega-3 fatty acids. These healthy fats contribute to heart health and can help manage blood sugar levels.
Good source of fibre: It is a good source of dietary fibre, important for digestive health, satiety and blood sugar regulation. Forest Whole Foods reports 9g of fibre per 100g in their organic toasted hazelnut flour.
Contains vitamins and minerals: Hazelnut flour is a source of various essential vitamins and minerals, including vitamin E, copper, magnesium and manganese. Vitamin E is a potent antioxidant that helps protect cells from damage.
Low glycaemic index: Due to its high fibre and fat content, hazelnut flour has a low glycaemic index, which helps prevent sharp spikes in blood sugar after meals.
Function in low-carb cooking
Gluten-free: Hazelnut flour is naturally gluten-free and can be safely used by individuals with celiac disease or gluten sensitivities.
Adds a distinct nutty flavour and tender texture: It imparts a rich, slightly sweet and buttery flavour to dishes, making it suitable for both sweet and savoury recipes. It can add tenderness to baked goods.
Substitute for other flours (with adjustments): It can be used as a replacement for part of wheat flour in recipes to reduce the carb content. It can also be a 1:1 substitute for almond flour in certain recipes, like cookies and financiers, but not all, due to differences in fat and protein content affecting structure.
Versatile applications: Hazelnut flour can be used in a variety of low-carb recipes, including cakes, cookies, muffins, pancakes, pastries and as a breadcrumb substitute for coating meat or fish.
Enriches the nutritional profile: Incorporating hazelnut flour boosts the protein, fibre, healthy fats and micronutrient content of low-carb recipes.
Considerations
Not a 1:1 substitute for wheat flour: Due to the absence of gluten, hazelnut flour requires adjustments in recipes, like increasing the leavening agent or blending it with other flours to achieve the desired texture and structure.
Blending for optimal results: It’s often best to blend hazelnut flour with other gluten-free or low-carb flours, such as almond flour or brown rice flour, to achieve a balanced texture.
Storage: Hazelnut flour’s high fat content makes it susceptible to rancidity. Storing it in an airtight container in the refrigerator or freezer helps maintain freshness.
Baking at lower temperatures: Hazelnut flour can burn more easily than wheat flour, so adjusting baking temperatures may be necessary.
Allergenicity: Hazelnuts are tree nuts and can trigger allergic reactions in sensitive individuals, ranging from oral allergy syndrome symptoms to severe anaphylaxis.
Flavour intensity: While appealing, the nutty flavour can be more prominent in some recipes. Adjust the amount used based on the recipe and personal preference.
Hemp flour
Hemp flour, made from ground hemp seeds, is a nutrient-dense and versatile ingredient finding its place in low-carb cooking, especially for those seeking plant-based alternatives.
Nutritional content
Low in net carbs: Hemp flour is a suitable option for low-carb and keto diets as it is low in net carbohydrates. While a 100g serving may have about 7g of total carbs, most of this is dietary fibre. Some sources show even lower carb counts, with one brand having only 0.7g of total carbs per 100g.
High in protein: Hemp flour is an excellent source of plant-based protein, providing around 33-43% protein by weight, according to various brands. It is also considered a complete protein, meaning it contains all nine essential amino acids needed by the human body. This makes it a great choice for vegetarians and vegans.
Rich in healthy fats: Hemp flour contains healthy fats, including omega-3 and omega-6 fatty acids, in a balanced ratio. Omega-3 fatty acids, like ALA, are important for heart health and can help reduce inflammation, notes Dakota Oilseeds.
High in fibre: Hemp flour is notably high in fibre, with some brands offering 32% or even 74% fibre per 100g. This helps promote digestive health, regulates blood sugar levels and contributes to satiety.
Contains vitamins and minerals: It’s a good source of several important minerals like magnesium, iron, zinc and potassium, according to Rapunzel Naturkost. It’s also a source of vitamin E and B vitamins like thiamine (B1) and riboflavin (B2).
Function in low-carb cooking
Gluten-free: Hemp flour is naturally gluten-free and can be used by those with gluten sensitivities or celiac disease.
Adds to recipes, often in combination with other flours: Due to its lack of gluten, which provides structure in traditional baking, hemp flour is best used in combination with other low-carb or gluten-free flours like almond or coconut flour. Using about 25% of hemp flour in a recipe is a good starting point, and it can be increased to 50% or more, depending on the recipe and desired texture.
Enhances nutritional profile: Adding hemp flour to recipes significantly increases their protein, fibre and micronutrient content.
Provides a nutty flavour: Hemp flour imparts a mild, nutty flavour to dishes, which can complement both sweet and savoury recipes.
Adds structure and moisture: While not a leavening agent on its own, its high fibre content contributes to the structure and moisture retention of baked goods, helping to create a texture closer to traditional flour-based products.
Versatile: Hemp flour can be used in a variety of low-carb recipes including bread, cakes, cookies, pancakes, waffles, pizza dough, smoothies and as a thickener for soups and sauces.
Considerations
Not a 1:1 substitute: Hemp flour does not behave exactly like wheat flour and requires adjustments in recipes. Substituting too much can result in a dense or crumbly texture.
Blending for texture: Blending hemp flour with other low-carb flours helps achieve the desired texture and prevents the final product from becoming too dense or heavy.
Flavour profile: While generally well-liked, the slightly nutty flavour of hemp flour might not suit all recipes and could be masked or complemented with other ingredients.
Storage: Due to its healthy fat content, it’s recommended to store hemp flour in an airtight container in the refrigerator or freezer to prevent oxidation and rancidity.
Konjac flour
Konjac flour (also known as glucomannan powder) is extracted from the corms (starchy roots) of the konjac plant (also known as elephant yam). It’s a unique ingredient widely used in low-carb and keto cooking due to its high fibre content and minimal impact on blood sugar. It is also a key ingredient in konjac noodles, often referred to as shirataki noodles. Here’s a recipe if you fancy trying to make your own noodles, rice or pasta =from scratch!
Nutritional content
Extremely low in digestible carbohydrates: Konjac flour is primarily composed of glucomannan, a soluble dietary fibre that is largely indigestible by the human body. This translates to a near-zero net carbohydrate count, making it highly suitable for low-carb and ketogenic diets where carb intake is restricted.
High in fibre: Konjac flour boasts an impressive fibre content. For instance, some varieties can contain up to 93g of fibre per 100g. This high fibre content offers numerous health benefits, including promoting digestive health, aiding in weight management by increasing satiety and helping to regulate blood sugar levels.
Low in calories: Konjac flour is also remarkably low in calories. For example, some brands of konjac noodles, made using konjac flour, contain as few as 9 calories per 100g, notes Amazon UK. This makes it a valuable addition to weight-loss and calorie-restricted diets.
Minimal fat and protein: Konjac flour contains very low levels of fat and protein.
Trace amounts of micronutrients: While its primary benefit lies in its fibre content, konjac flour may contain trace amounts of certain vitamins and minerals.
Function in low-carb cooking
Gluten-free: Konjac flour is naturally gluten-free, making it a safe and suitable alternative for those with celiac disease or gluten sensitivities.
Exceptional thickening and gelling agent: Glucomannan, the primary component of konjac flour, is a powerful hydrocolloid that forms a viscous gel when hydrated. This makes it an excellent thickening agent for sauces, soups, gravies and puddings, and it can also be used as a gelling agent to create various textures in food products.
Binder and stabiliser: Konjac flour acts as an effective binder and stabiliser in recipes, especially in gluten-free baking. It helps to hold ingredients together and improves the texture and structure of baked goods, reducing crumbling and creating a more cohesive crumb. It also helps stabilise batters, ensuring a uniform rise and consistent texture.
Adds bulk and aids moisture retention: Its high fibre content and water-binding abilities allow it to add bulk and volume to recipes, such as low-carb bread, cakes and muffins. Konjac flour also helps retain moisture, keeping baked goods moist and fresh for longer, according to www.tannov.com.
Used in low-carb noodles and rice: Konjac flour is the main ingredient in konjac noodles (shirataki noodles) and konjac rice, providing low-carb and gluten-free alternatives to traditional pasta and rice dishes.
Neutral flavour: Konjac flour generally has a neutral taste and smell, so it won’t significantly alter the flavour profile of your dishes.
Considerations
Not a 1:1 flour substitute: Due to its unique properties, konjac flour does not behave like traditional flour. Adjustments to liquid amounts and possibly adding other binders or flours are necessary when substituting it in recipes. A good starting point is to use about ¼ to ⅓ the amount of konjac flour compared to regular flour.
Hydration is crucial: Its high absorbency means it requires adequate hydration to prevent recipes from becoming dry or dense. It’s recommended to start with less liquid and add more as needed. Also, always ensure sufficient fluid intake when consuming konjac products, advises EatingWell.
Blending with other flours: For best results in baking, combining konjac flour with other low-carb flours like almond or coconut flour is often recommended to achieve a balanced texture.
Potential for gummy texture: Using too much konjac flour or not mixing it properly can lead to a gummy or dense texture.
Potential digestive side effects: While konjac can improve digestion, some individuals may experience mild digestive discomfort, such as gas, bloating or abdominal pain, especially when first introducing it into their diet. Starting with small amounts and gradually increasing intake can help minimise these effects.
Potential for fishy taste: Research indicates that baked goods made with higher concentrations of konjac flour (over 25%) may have a fishy taste due to the presence of trimethylamine.
Safe usage: While konjac flour offers numerous benefits, it’s important to use it responsibly. In the early 2000s, the FDA issued recalls for certain konjac-based jelly sweets due to potential choking hazards, as the sweets could become lodged in the throat without dissolving. It’s essential to consume konjac flour products with plenty of liquid and to chew thoroughly, particularly when consuming items like noodles.
Lupin flour
Lupin flour, derived from the seeds of the lupin (also known as lupini) bean, has been gaining popularity in low-carb and keto baking due to its impressive nutritional profile and versatility.
Nutritional content
Extremely low in carbohydrates: Lupin flour contains just 1g net carbs per ¼ cup (30g), which is significantly lower than other low-carb alternatives like almond and coconut flour. This makes it ideal for managing blood sugar levels and maintaining ketosis.
High in protein: A ¼ cup serving delivers a substantial 12g of protein, providing a significant boost to protein intake compared to other flours. This helps with satiety, muscle maintenance and overall energy levels.
High in fibre: With 11g of dietary fibre per ¼ cup, lupin flour is packed with fibre, supporting digestive health, promoting satiety and assisting with blood sugar regulation.
Low in fat: Lupin flour contains only 2g of fat per ¼ cup, making it a lower-fat alternative to other low-carb flours like almond flour.
Rich in micronutrients: It’s a good source of essential minerals like potassium, iron, copper, zinc, calcium and magnesium, as well as B vitamins like thiamine (B1) and riboflavin (B2).
Function in low-carb cooking
Gluten-free: Lupin flour is naturally gluten-free, suitable for those with celiac disease or gluten sensitivity.
Good moisture absorption and airy texture: Unlike some other low-carb flours that can result in dry baked goods, lupin flour is known for its ability to absorb moisture efficiently, resulting in light and fluffy baked goods like bread, cookies and scones.
Adds to recipes, often in combination with other flours: Due to its slightly bitter taste, it’s often recommended to use lupin flour in combination with other low-carb flours like almond flour or coconut flour. A good starting point is to use a 1:2 ratio of lupin to almond flour.
Thickening agent: Lupin flour’s absorbent properties also make it useful as a thickening agent in soups and sauces.
Considerations
Taste: Some people find that lupin flour has a slightly bitter aftertaste, notes ChocZero. This can be mitigated by combining it with other flours or incorporating it into recipes with stronger flavours, such as desserts or those using spices like lemon juice or cinnamon.
Substitutions: It’s important to remember that lupin flour is not a one-to-one substitute for wheat flour. Adjustments to liquid amounts and possibly adding binding agents may be necessary in recipes.
Allergenicity: Lupin is a legume and can trigger allergic reactions in individuals sensitive to peanuts or other legumes.
Potential side effects: Some people may experience side effects such as gas, bloating and stomach pain, especially if not used to consuming high-fibre foods. Children are generally more sensitive to these side effects than adults.
Phytic acid and antinutrients: While lupin has lower levels of antinutrients like phytic acid compared to other legumes, Perfect Keto notes it’s still something to be aware of if you are minimising these compounds in your diet.
Lupin flour offers a promising way to enhance the nutritional profile of low-carb and gluten-free diets, offering unique benefits in terms of protein, fibre and texture.
Oat fibre
Oat fibre, a keto-friendly flour alternative, it’s made by grinding the hull (the protective outer shell) of oats after the edible oat groat has been removed. It provides a valuable way to add bulk and improve the texture of baked goods in low-carb cooking.
Nutritional content
Zero net carbs: Oat fibre contains no digestible carbohydrates, making it ideal for keto and other low-carb diets.
High in insoluble fibre: The fibre in oat fibre is almost entirely insoluble fibre, which promotes digestive health, aids in maintaining a healthy weight by promoting satiety and helps regulate blood sugar levels. A ¼-cup (28-g) serving of one brand contains 45g of dietary fibre.
Zero calories: Oat fibre adds bulk without adding calories, making it valuable for low-calorie and reduced-calorie products.
Minimal fat and protein: Oat fibre contains very low levels of fat and protein.
May contain trace amounts of micronutrients: While its primary benefit is fibre, oat fibre may contain small amounts of iron, calcium and potassium, according to Groovy Keto.
Function in low-carb cooking
Gluten-free: Oat fibre is naturally gluten-free and can be a suitable alternative for individuals with celiac disease or gluten sensitivity.
Improves texture and structure: It helps create a desirable crumb structure in baked goods, giving them a texture closer to traditional flour-based products.
Increases bulk and volume: Oat fibre is highly absorbent, capable of absorbing up to seven times its weight in water. This property allows it to add bulk to recipes, which is particularly beneficial when making low-carb versions of baked goods like bread, crackers and cakes.
Helps retain moisture and extends shelf life: Oat fibre’s high water-binding capacity enhances moisture retention in baked goods, keeping them fresh longer and reducing staleness.
Versatile: Oat fibre can be used in a wide range of low-carb recipes beyond baking, including smoothies, cereals and as a binding or thickening agent in savoury dishes and sauces.
Neutral flavour: Oat fibre generally has a neutral flavour, meaning it won’t significantly alter the taste of your recipes, unlike some other low-carb flours.
Considerations
Not a 1:1 substitute for flour: Oat fibre doesn’t have the same properties as traditional flour, so adjustments to recipes, like increasing liquids or adding binders, may be necessary.
Blending with other flours: For the best results in baking, it’s often recommended to combine oat fibre with other low-carb flours such as almond or coconut flour.
Hydration: Due to its high absorbency, increasing fluid intake is crucial when consuming oat fibre to prevent constipation.
Pecan flour
Pecan flour, or pecan meal, is a gluten-free and low-carb flour made by finely grinding pecans.
Pecans are tree nuts and can trigger allergic reactions in sensitive individuals. If you suspect an allergy, consult a healthcare professional.
Nutritional content
Low in net carbohydrates: Pecan flour is significantly lower in digestible carbohydrates than wheat flour. Many sources show a total carb count of around 8g per serving. Most of its carbohydrates come from dietary fibre.
High in protein: Pecan flour is a good source of plant-based protein. It contains roughly 2g of protein per ounce, significantly higher than all-purpose flour. It provides essential amino acids for various bodily functions and can be a valuable addition to vegetarian and vegan diets.
Rich in healthy fats: Pecans are known for their healthy fat content, with approximately 90% of their fats being heart-healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids. These fats help slow digestion and contribute to a feeling of fullness. Verywell Health states that choosing a handful of pecans daily instead of a saturated fat portion (such as chips or cookies) may protect against cardiovascular disease and Type 2 diabetes.
Good source of fibre: Pecan flour is a good source of dietary fibre, crucial for digestive health and helping to stabilize blood sugar levels. Two tablespoons contain at least 2g of dietary fibre, approximately 8% of the daily recommended intake.
Contains vitamins and minerals: Pecan flour provides various essential vitamins and minerals. It is a good source of calcium, iron and Vitamin C says NutStop. Pecans also contain moderate levels of Vitamin A, B vitamins (including Thiamine, Riboflavin, Niacin and Vitamin B6), Folic Acid, Potassium, Phosphorus, Magnesium, Manganese, Zinc and Copper.
Packed with antioxidants: Pecans are rich in antioxidants like Vitamin E, phenolic compounds and flavonoids. These antioxidants help protect the body’s cells from damage caused by free radicals and may help reduce inflammation and the risk of chronic diseases like Alzheimer’s disease, Parkinson’s disease and certain cancers. WebMD notes that the USDA has ranked over 100 foods by antioxidant levels, and pecans made the top 20.
Low glycaemic index: Pecans have a very low glycaemic index, meaning they do not cause a spike in blood sugar, even in people with diabetes. This makes pecan flour a suitable choice for managing blood sugar levels and supporting weight control efforts.
Function in low-carb cooking
Gluten-free: Pecan flour is naturally gluten-free and can be safely used by individuals with celiac disease or gluten sensitivities.
Adds flavour and texture: Pecan flour adds a rich, nutty flavour to dishes, enhancing both sweet and savoury recipes. Its finely ground texture can improve the texture and moisture content of baked goods, according to Handy Farms.
Substitute for other flours (with adjustments): Pecan flour can be used as a replacement for part of traditional flour (up to 25%) to reduce carb content. It can also be a reliable 1:1 substitute for almond flour in certain recipes, but adjustments to liquid content and possibly the addition of binding agents may be necessary for best results.
Versatile applications: Pecan flour can be used in a variety of low-carb recipes, including cookies, cakes, muffins, bread, pancakes, as a coating for meats and vegetables, as a thickening agent and in smoothies. Krishival notes that it can be used to create gluten-free pecan brownies or a pecan-based crust for pies and tarts.
Boosts nutritional value: Incorporating pecan flour into recipes is a simple way to increase their protein, fibre, healthy fats, vitamins and mineral content.
Considerations
Not a 1:1 substitute for wheat flour: Due to the absence of gluten, pecan flour lacks the elasticity of wheat flour. Recipes may require adjustments to liquid content and possibly the addition of binders to achieve the desired consistency and structure.
Blending for optimal results: To achieve a balanced texture and flavour, it’s often recommended to blend pecan flour with other low-carb flours like almond or coconut flour.
Flavour intensity: While generally appealing, the rich flavour of pecan flour can be quite prominent. Adjust the amount used based on the recipe and personal preference.
Storage: Due to its healthy fat content, pecan flour is susceptible to rancidity. Storing it in an airtight container in the refrigerator or freezer helps maintain freshness for up to six months or two years, respectively.
Pistachio flour
Pistachio flour, made by grinding shelled pistachios into a fine powder, is a delicious and nutritious option for low-carb and gluten-free cooking. It is often seen as an alternative to almond flour and offers a distinct flavour and texture to a variety of dishes.
Nutritional content
Low in net carbs: Pistachio flour is suitable for low-carb diets because it has a low net carbohydrate count, particularly as a significant portion of its carbs come from dietary fibre. A ¼-cup serving contains roughly 4-5g net carbs.
High in protein: Pistachio flour is a good source of plant-based protein. It provides essential amino acids for various bodily functions and its protein content is comparable to, or even higher than, some other low-carb flours.
Rich in healthy fats: Pistachio flour contains healthy fats, including monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). These fats contribute to heart health and can help manage blood sugar levels by slowing down digestion.
Good source of fibre: Pistachio flour is rich in both soluble and insoluble fibre, which supports digestive health, promotes satiety and helps regulate blood sugar levels.
Packed with vitamins and minerals: Pistachio flour provides a significant number of essential vitamins and minerals, including Vitamin B6, magnesium, potassium, iron and phosphorus. These contribute to various aspects of health, including antioxidant protection, bone health and nerve function.
High in antioxidants: Pistachios contain a high level of antioxidants like tocopherols, carotenoids and phenolic compounds. These antioxidants help protect the body’s cells from damage and may reduce the risk of chronic diseases.
Low glycaemic Index: Because of its low net carb content and high fibre, protein and fat content, pistachio flour has a low glycaemic index, meaning it causes a slower, more gradual rise in blood sugar compared to high-carb flours.
Function in low-carb cooking
Gluten-free: Pistachio flour is naturally gluten-free and can be safely consumed by individuals with celiac disease or gluten sensitivities. However, checking for cross-contamination certification is always recommended for severe allergies.
Adds unique flavour and texture: It imparts a mild, nutty and slightly sweet flavour to dishes, enhancing both sweet and savoury recipes. Its texture is finer than some other nut flours but still provides a pleasant element in baked goods.
Good for baking: Pistachio flour is excellent for baking and can be used in recipes like cookies, cakes, macarons and pie crusts. It provides a desirable texture and can be substituted for a portion of regular flour or other low-carb flours, often at a 1:1 ratio for almond flour.
Enhances nutritional value: Incorporating pistachio flour into recipes is an easy way to increase their protein, fibre, healthy fats, vitamins and minerals.
Versatile applications: Beyond baking, pistachio flour can be used as a breadcrumb substitute to coat fish or chicken, added to smoothies or sprinkled over yogurt or cereals.
Considerations
Not a 1:1 substitute for wheat flour: Due to the absence of gluten, pistachio flour does not behave like wheat flour and often requires adjustments in terms of liquid content and possibly the addition of binders like eggs or xanthan gum to achieve the desired consistency in recipes.
Potential for denser texture: Baked goods made solely with pistachio flour can be denser than those made with traditional flour.
Cost: Pistachio flour is typically more expensive than other low-carb alternatives like almond flour.
Flavour intensity: While generally appealing, the nutty flavour of pistachio flour might not be suitable for all recipes and could be masked or complemented with other ingredients.
Storage: Due to its healthy fat content, pistachio flour can turn rancid if not stored properly. Keep it in an airtight container in a cool, dry place, preferably the refrigerator or freezer, to maintain freshness.
Allergenicity: Pistachios are tree nuts and can trigger allergic reactions in sensitive individuals.
Pumpkin seed flour
Pumpkin seed flour, also known as pepita flour, is a relatively new but impactful player in the world of low-carb and gluten-free baking and cooking. It’s made by grinding pumpkin seeds (pepitas) and offers a unique combination of nutrients and functionalities.
Nutritional content
Low in net carbohydrates: Pumpkin seed flour is a great choice for those on low-carb and keto diets because it’s significantly lower in net carbs than traditional flours. It contains approximately 3g net carbohydrates per 100g flour.
High in protein: Pumpkin seed flour boasts a high protein content, with some sources reporting up to 49% protein. It provides essential amino acids, making it a good plant-based protein source for vegetarians, vegans and anyone looking to increase their protein intake, says ekorozmaric.com.
Rich in healthy fats: It contains unsaturated fats, including omega-3 and omega-6 fatty acids, which are beneficial for heart health and can help reduce inflammation.
High in fibre: Pumpkin seed flour is a good source of dietary fibre, promoting digestive health and helping to stabilise blood sugar levels.
Abundant in micronutrients: It’s particularly rich in minerals like magnesium, iron, zinc and potassium. These minerals support various bodily functions, including immune health, bone health, blood pressure control and nerve function.
Packed with antioxidants: Pumpkin seeds contain antioxidants like vitamin E and carotenoids, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases, according to Healthline.
Function in low-carb cooking
Gluten-free: Pumpkin seed flour is naturally gluten-free and can be safely used by individuals with celiac disease or gluten sensitivities, says Amazon UK.
Intense, nutty flavour: It has a distinctive, intense, nutty flavour that adds a unique twist to baked goods and other recipes. It contributes to a tender crumb and a satisfying texture.
Enhances nutritional value of dishes: It can be added to smoothies, yogurt, hot cereals, salads and soups to boost their nutritional content, says Healthline.
Can be used in combination with other flours: To achieve the best texture in baking, it’s often recommended to blend pumpkin seed flour with other low-carb or gluten-free flours like almond or coconut flour.
Thickening agent: Pumpkin seed flour’s absorbent properties also allow it to be used as a thickening agent in sauces and soups.
Considerations
Not a 1:1 substitute: Pumpkin seed flour does not have the same properties as traditional flour, and recipes often require specific adjustments to liquids and possibly other binding agents to achieve the desired results.
Potential for a dense texture: Its slightly denser texture compared to some other low-carb flours may require adjustments to prevent baked goods from becoming overly heavy.
Allergenicity: Although not a common allergen, some individuals may have sensitivities to pumpkin seeds.
Storage: Due to its healthy fat content, it’s best to store pumpkin seed flour in an airtight container in the refrigerator or freezer to prevent it from becoming rancid.
Sesame seed flour
Sesame seed flour, also known as sesame flour or sesame seed meal, is a gluten-free and low-carb flour made from finely ground sesame seeds.
Sesame seed flour offers a valuable and nutritious way to enhance low-carb and gluten-free cooking. Its unique flavour, high protein, fibre, healthy fats, vitamins, minerals and antioxidant content make it a beneficial choice for those seeking to diversify their low-carb recipes while enjoying a wide array of health benefits.
Nutritional content
Low in net carbs: Sesame seed flour is a great option for low-carb and ketogenic diets. It typically contains approximately 4g of net carbohydrates per 100g. It’s worth noting that some sesame flour products are defatted, which lowers the fat and carb content even further. Best of Hungary UK states that the defatted flour is low in fat and has very low carbohydrate content.
High in protein: Sesame seed flour is a good source of plant-based protein, with some varieties offering up to 55.6g of protein per 100g. It provides essential amino acids for various bodily functions, making it a valuable addition to vegetarian and vegan diets.
Rich in healthy fats: Sesame seeds are rich in healthy fats, including monounsaturated and polyunsaturated fats, which support heart health, says Low Carb Avenue. Sesame seed flour, even defatted versions, still contains beneficial fats like lignans.
High in fibre: Sesame seed flour is an excellent source of dietary fibre, crucial for digestive health, satiety and blood sugar control. BeKeto UK mentions it contains approximately 4g of net carbohydrates per 100g, making it an ideal addition to keto baked goods and as an ingredient in low-carbohydrate snacks. Some sources mention even higher fibre content, with some sesame bran having a higher fraction of soluble fibre than oats, according to www.dipasa.nl.
Contains vitamins and minerals: It’s a good source of various vitamins and minerals, including calcium, magnesium, iron, phosphorus and zinc. Sesame seeds are particularly rich in antioxidants like sesamol and sesamolin. Calcium is vital for bone health and sesame flour contains slightly more calcium than almond flour.
Antioxidants and anti-inflammatory properties: Sesame flour contains antioxidants like lignans, sesamol and sesamolin which help protect cells from damage and may reduce inflammation. Lignans function as antioxidants.
Low glycemic index: Due to its high fibre and protein content, sesame flour has a low glycemic index, which helps regulate blood sugar levels, preventing spikes after meals.
Function in low-carb cooking
Gluten-free: Sesame seed flour is naturally gluten-free and provides a valuable alternative for those with gluten sensitivities or celiac disease.
Adds a nutty flavour and good texture: It imparts a mild, nutty and slightly sweet flavour to dishes, making it suitable for both sweet and savoury recipes. Its finer texture compared to some other seed flours can create a pleasant crumb in baked goods.
Enhances nutritional profile: Incorporating sesame flour significantly boosts the protein, fibre, healthy fats, vitamins and minerals in low-carb dishes.
Versatile: Sesame seed flour can be used in a variety of low-carb recipes including breads, cakes, muffins, pancakes, pizza bases, smoothies and as a coating for meats or vegetables.
Can be used as a binding agent: It helps bind ingredients in recipes, which is particularly useful in gluten-free baking where it helps provide structure and reduce crumbliness.
Considerations
Oxalate content: Sesame seeds contain natural compounds called oxalates, which can reduce the absorption of certain minerals and may be a concern for individuals prone to kidney stones. Soaking, roasting or sprouting the seeds can help reduce oxalate levels.
Potential allergens: Sesame is a known allergen, and individuals sensitive to nuts or other seeds should exercise caution when consuming sesame flour.
Not a 1:1 substitute: Due to its lack of gluten and high fibre content, sesame flour doesn’t behave like wheat flour. Recipes may require adjustments to liquid content or the addition of binders to achieve the desired results. For yeast doughs, substituting 10-20% of wheat flour with sesame flour and increasing liquids by 5-10% is suggested.
Flavour intensity: While generally appealing, the nutty flavour can be more prominent in some recipes. Blending with other low-carb flours can help achieve a balanced flavour and texture.
Storage: Store sesame flour in an airtight container in a cool, dry place to maintain freshness and preferably refrigerate or freeze for longer storage.
Sunflower seed flour
Sunflower seed flour, a popular gluten-free and low-carb alternative, is made from ground sunflower seeds, typically defatted after oil extraction. It is gaining recognition as a versatile ingredient for those following low-carb diets like keto.
Nutritional content
Low in net carbs: Sunflower seed flour is ideal for low-carb diets because it has a very low net carbohydrate count. For example, one brand of sunflower seed flour contains only 1.8g carbohydrates and 0.4g sugar per 100g, with the remaining carbs coming from fibre. Best of Hungary UK states that the flour is low in fat and carbohydrates due to the cold-pressing process.
High in protein: Sunflower seed flour is a great source of plant-based protein, with some brands providing 44g of protein per 100g. Other sources indicate protein content ranging from 30% to 40%. This makes it beneficial for muscle health, satiety and overall protein intake, especially for vegetarians and vegans.
Good source of fibre: It is rich in dietary fibre (both soluble and insoluble), which supports digestive health, aids in weight management by promoting satiety and helps regulate blood sugar levels. One brand offers 24.5g of fibre per 100g.
Contains healthy fats: Sunflower seed flour contains healthy fats, including polyunsaturated fats and omega-6 fatty acids. According to ChipMonk Baking, these fats, along with protein, help to slow digestion, leading to a more gradual release of sugar from carbohydrates.
Rich in vitamins and minerals: It is an excellent source of essential vitamins and minerals, including vitamin E, selenium, magnesium, zinc, iron, manganese and phosphorus. Vitamin E and selenium act as powerful antioxidants, protecting the body’s cells from damage and potentially reducing the risk of chronic diseases. Dakota Oilseeds states that omega-3 fatty acids, like ALA, are important for heart health and can help reduce inflammation.
Low glycaemic index: Due to its low carb content and high fibre and fat, sunflower seed flour has a low glycaemic index, which helps prevent sharp spikes in blood sugar, making it suitable for managing blood sugar levels and supporting weight loss goals says casa de sante.
Function in low-carb cooking
Gluten-free: Sunflower seed flour is naturally gluten-free, providing a valuable option for those with gluten sensitivities or celiac disease.
Nut-free alternative: It serves as an excellent alternative to nut flours, like almond flour, particularly for individuals with nut allergies.
Adds a mild, nutty flavour: Sunflower seed flour imparts a subtle, nutty and earthy flavour to dishes, enhancing both sweet and savoury recipes.
Improves texture and structure: It contributes to a more tender and pleasing texture in baked goods, and its protein and fibre content can help strengthen the structure of gluten-free recipes, reducing crumbliness.
Versatile: Sunflower seed flour can be used in a wide range of low-carb recipes, including breads, cakes, muffins, pancakes, pizza bases, smoothies and as a coating for meats or vegetables.
Can often be used as a 1:1 substitute: Many recipes allow for a 1:1 substitution of sunflower seed flour for wheat flour or almond flour. However, it may require adjustments to liquid content or other ingredients to achieve optimal results.
May turn baked goods green: When combined with baking soda, sunflower seed flour can cause baked goods to turn green due to a chemical reaction with chlorogenic acid, notes Power Hungry. This discoloration is harmless and can be minimised by reducing the amount of baking soda or using another leavening agent.
Considerations
Storage: Due to its fat content, sunflower seed flour is susceptible to rancidity. Storing it in an airtight container in the refrigerator or freezer helps maintain freshness and extends its shelf life.
Adjusting recipes: Due to its density and high absorbency, it’s often necessary to adjust liquid ratios or combine sunflower seed flour with other low-carb flours for the best texture in baking, according to Number Analytics.
Potential for allergies: While less common than nut allergies, some individuals may be allergic to sunflower seeds. Symptoms can range from mild skin rashes to more severe reactions like anaphylaxis.
Cadmium content: Sunflower seeds naturally contain small amounts of cadmium, a heavy metal. However, consuming reasonable amounts, such as 1 ounce (30g) per day, is generally considered safe and doesn’t pose a risk to kidney health.
Walnut flour
Walnut flour, also sometimes referred to as walnut meal, is made by grinding walnuts. It has become a valuable ingredient in low-carb and gluten-free cooking due to its rich flavour profile and nutritional benefits.
Nutritional content
Low in carbohydrates: Walnut flour is significantly lower in carbs than traditional wheat flour. It typically contains around 9.7g of carbohydrates per 100g, with some sources reporting even lower amounts like 3g per quarter cup.
High in protein: Walnut flour is a good source of plant-based protein, providing around 47g per 100g in some varieties. It provides essential amino acids for various bodily functions, notes the National Institutes of Health (NIH).
Rich in healthy fats: Walnuts are known for their healthy fat content, especially omega-3 fatty acids like ALA, which are beneficial for heart health and can help reduce inflammation. They also contain a good ratio of omega-6 to omega-3 fatty acids.
Good source of fibre: Walnut flour is a source of dietary fibre, supporting digestive health and helping to regulate blood sugar levels.
Rich in vitamins and minerals: Walnut flour is a good source of vitamins and minerals, including vitamin E, B vitamins (particularly B6 and folate), magnesium, phosphorus, potassium, iron and zinc. These micronutrients contribute to various aspects of health, including antioxidant protection, bone health and nerve function.
Contains antioxidants and phenolic compounds: Walnuts are packed with antioxidants and phenolic compounds, which help protect the body’s cells from damage caused by free radicals. Studies have shown that incorporating walnut flour into bread recipes significantly increases the antioxidant activity.
Function in low-carb cooking
Gluten-free: Walnut flour is naturally gluten-free and can be a suitable flour substitute for individuals with gluten sensitivities or celiac disease.
Adds flavour and texture: Walnut flour imparts a distinct nutty flavour to dishes, enhancing both sweet and savoury applications. Its texture is coarser, similar to cornmeal, which can add a desirable texture to baked goods and coatings.
Can be used in combination with other flours: Due to its potential for a prominent flavour and coarser texture, it’s often recommended to blend walnut flour with other low-carb flours like almond or coconut flour to achieve the best results in recipes.
Boosts nutritional value: Adding walnut flour to recipes is an easy way to increase their protein, fibre, healthy fats and micronutrient content.
Versatile applications: Walnut flour can be used in a variety of low-carb recipes, including bread, cakes, cookies, muffins, pancakes, coatings for meats or fish and as a thickener in soups and sauces.
Considerations
Not a 1:1 substitute for wheat flour: Walnut flour has different properties than wheat flour, including the absence of gluten. Recipes often need adjustments in terms of liquid content and the possible addition of binders to achieve the desired consistency.
Blending for optimal results: Combining walnut flour with other low-carb flours helps achieve the desired texture and flavour in baked goods, preventing them from becoming too dense or crumbly.
Flavour intensity: The nutty flavour of walnut flour is generally appealing, but it can be quite domineering. Adjust the amount used based on the recipe and your preference. Delish notes that the texture is more like cornmeal and the flavour will definitely be apparent.
Storage: Due to its healthy fat content, walnut flour can turn rancid if not stored properly. Keep it in an airtight container in a cool, dry place, ideally the refrigerator or freezer, to maintain freshness and prolong its shelf life, advises Valdas Oil.
Please note: The figures in the table below are approximate. Net carbs can vary from one brand to another, depending on how ingedients are processed.
In our next post where we delve into low carb and keto nutrition, we’ll take a look at natural sweetners and their different applications.
