Since starting to cook diabetes-friendly dishes, I’ve been introduced to a swathe of curious low-carb & keto ingredients. I’ve already posted about the array of alternative natural sweeteners such as allulose, xylitol and monk fruit. The past few months have been a culinary education; learning about what to use when, discovering their different roles in recipes and experiencing new tastes.
Even though they’re rarly found in most domestic kitchen cupboards, they’re not that hard to get hold of – high street health food shops (Holland & Barrett) and online retailers (Bulk, BuyWholefoodsOnline, Amazon, eBay etc.) should be able to get you sorted.
As mentioned in previous posts in this series, any ingredient links that have been highlighted in yellow I’ve bought and cooked with myself – so I can personally recommend the product and the brand.
Nutritional yeast | Psyllium husk powder | Vital wheat gluten | Whey protein powder | Xanthan gum
Nutritional yeast
Nutritional yeast (often affectionately called “nooch”) is a culinary staple, particularly in vegan and vegetarian cuisine, prized for its unique flavour and nutritional benefits.
People with yeast sensitivities or certain medical conditions, such as Crohn’s disease or glaucoma, should consult with a healthcare professional before incorporating nutritional yeast into their diet.
Flavour enhancer
Cheesy taste: Nutritional yeast boasts a savoury, cheesy and nutty flavour that makes it an excellent dairy-free alternative for mimicking the taste of cheese. It’s a key ingredient in many vegan “cheese” sauces, according to Veganuary.
Umami boost: Beyond cheese, it adds a rich, umami depth to dishes, similar to what you may get from mushrooms or soy sauce.
Recipes and applications
Topping: Sprinkle it over popcorn for a cheesy twist, dust it on salads for added flavour and texture or use it as a substitute for Parmesan on pasta dishes.
Sauces & dressings: Its thickening properties and cheesy flavour make it ideal for vegan cheese sauces, gravies and creamy dressings.
Soups & stews: Stir it into soups and stews for an extra layer of savoury flavour and richness.
Vegan dishes: It’s a vital ingredient in dishes like vegan mac and cheese, tofu scrambles and vegetarian “meatloaf” recipes.
Roasted vegetables: Sprinkle over roasted vegetables like kale chips or potatoes for a flavourful and crunchy coating.
Nutritional benefits
Excellent source of B vitamins: Nutritional yeast, especially fortified varieties, is a powerhouse of B vitamins, including B1, B2, B3, B6, B9 (folate) and B12. This is particularly valuable for vegans and vegetarians, who may need to pay closer attention to their B12 intake.
Complete protein source: It contains all nine essential amino acids, making it a complete protein similar to those found in animal products.
Rich in minerals: It provides important minerals like zinc, selenium and manganese – crucial for various bodily functions.
High in fibre: Nutritional yeast contributes dietary fibre to your diet, promoting digestive health.
Contains antioxidants: It’s rich in antioxidants like glutathione and selenomethionine, which help combat free radicals and protect cells from damage.
Psyllium husk powder
Psyllium husk powder, derived from the seeds of the Plantago ovata plant, has become a key ingredient in low-carb and gluten-free cooking due to its unique properties and nutritional benefits.
Psyllium can help regulate blood sugar levels, especially in people with diabetes. It slows down the absorption of carbohydrates, leading to a more controlled rise in blood sugar after meals. Research has shown that psyllium can lower fasting blood sugar and HbA1c (a marker of long-term blood sugar control) levels.
Always consume psyllium husk with plenty of water to prevent choking or intestinal blockage.
Start with small amounts of psyllium husk powder and gradually increase your intake to allow your digestive system to adjust, preventing potential side effects like bloating or gas.
Psyllium may interact with certain medications, so consult your GP or pharmacist if you’re taking other prescriptions. Individuals with oesophageal stricture, intestinal blockage or difficulty swallowing should not take psyllium.
Nutritional content
Zero net carbs: The carbohydrates in psyllium husk powder are almost entirely dietary fibre, making it an ideal choice for low-carb and ketogenic diets. While a serving may show a small number of total carbs, the net carb count (total carbs minus fibre) is typically close to zero.
High in soluble fibre: Psyllium husk powder is exceptionally rich in soluble fibre, which absorbs water and forms a gel-like substance in the gut. This property contributes to a feeling of fullness, regulates digestion and can help control blood sugar and cholesterol levels.
A single tablespoon of whole psyllium husk contains 4g of carbohydrates in the form of indigestible fibre, mostly soluble fibre.
Low in calories: Psyllium husk powder is very low in calories, making it a valuable addition to weight management strategies as it promotes satiety without adding excessive calories.
Minimal fat and protein: Psyllium husk powder contains negligible amounts of fat and protein.
Trace amounts of micronutrients: While primarily known for its fibre content, psyllium husk powder may contain trace amounts of certain vitamins and minerals.
Function in low-carb cooking
Gluten-free: Psyllium husk powder is naturally gluten-free, making it a safe alternative for individuals with celiac disease or gluten sensitivity.
Acts as a binder and thickener: When mixed with water, psyllium husk powder forms a viscous gel, making it an excellent binding agent in recipes, particularly in gluten-free baking. It helps mimic the elasticity and structure of gluten, allowing low-carb doughs to be more pliable and easier to work with.
Improves texture and consistency: Psyllium husk powder improves the texture and crumb of low-carb baked goods, resulting in a product that more closely resembles traditional wheat-based items.
Enhances moisture retention: Its high water absorption capacity helps keep baked goods moist and prevents them from drying out quickly, extending their freshness.
Adds bulk to recipes: By absorbing and holding water, psyllium husk powder adds bulk and volume to low-carb recipes like bread, crackers and cakes.
Neutral flavour: Psyllium husk powder generally has a neutral flavour, ensuring it won’t significantly alter the taste of your recipes, notes Groovy Keto.
Considerations
Hydration is crucial: Due to its high absorbency, consuming adequate fluids, especially water, when incorporating psyllium husk powder into your diet is vital to prevent constipation and ensure it functions optimally.
Not a 1:1 substitute: Psyllium husk powder’s properties differ from traditional flour. Recipes often require specific ratios and adjustments to liquids and binders when using it as a substitute.
Potential for purplish discoloration: Some brands of psyllium husk powder, especially those that include the outer layers of the seed, may cause baked goods to develop a purplish or bluish hue due to the presence of anthocyanins. However, this is completely harmless and doesn’t affect the taste or safety of the product.
Blending with other low-carb flours: For a more balanced texture and flavour, combining psyllium husk powder with other low-carb flours, such as almond flour or coconut flour, is often recommended.
Vital wheat gluten
Vital wheat gluten, a concentrated protein extracted from wheat flour, is a versatile ingredient with various culinary applications. Use it to make seitan or ‘wheat meat’.
Use it sparingly; a little goes a long way with vital wheat gluten, especially in baking, where adding too much can result in a rubbery texture. For instance, one tablespoon per 250 grams of flour is generally sufficient for bread recipes.
It’s crucial to remember that vital wheat gluten is, as the name suggests, pure gluten. Therefore, individuals with celiac disease, non-celiac gluten sensitivity or wheat allergies must avoid consuming it.
Improved dough structure and elasticity
When added to dough, vital wheat gluten strengthens the gluten network, leading to increased elasticity and better structure, according to Lehmann Ingredients. This translates to a better rise in breads and other baked goods, resulting in a lighter and airier texture.
Enhanced texture
Vital wheat gluten contributes to a more appealing crumb structure (the interior texture of bread) with a finer, more uniform distribution of air pockets. It can also add a desirable chewiness to bread and improve the texture of gluten-free baked goods.
Benefits for specific flours
It’s particularly useful with low-protein flours like wholemeal or rye, as the added gluten helps these flours achieve a better rise and a softer texture.
Increased volume and shelf life
The strengthened gluten network helps dough retain gases produced during fermentation, leading to a greater rise and increased volume in baked goods. Furthermore, improved dough structure helps baked goods retain moisture, extending their freshness and shelf life.
Binding
It can help hold ingredients like nuts, seeds and dried fruit together in baked goods.
Whey protein powder
Whey protein powder is a complete protein, meaning it contains all nine essential amino acids needed for muscle growth and repair, according to Ketogenic.com. Derived from milk during the cheesemaking process, it’s processed to remove most of the fat and lactose, making it low in carbs.
Nutritional values
- Calories: Whey protein powder is relatively low in calories. For example, a serving of Grass Fed Unflavoured Organic Protein Powder by TheHealthyTree Company contains 61 calories per 15g portion.
- Protein: It’s an excellent source of protein, with most powders providing 20-30 grams per serving. Whey protein concentrate typically has 70-80% protein, while isolate has 90% or more.
- Carbohydrates: Whey protein powders are generally low in carbohydrates. Whey protein isolate has fewer carbs than concentrate and is considered to be the most keto-friendly type. Some isolates are even carb-free. For example, the Gold Standard 100% Isolate from Optimum Nutrition has no more than 3g of sugar per 30-gram serving.
- Fats: Whey protein isolate is particularly low in fat, making it suitable for those seeking a lean protein source. The previously mentioned Optimum Nutrition’s 100% Isolate Gold Standard, for example, contains only 0.4g of fat per serving.
- Essential amino acids: Whey protein is rich in essential amino acids, including branched-chain amino acids (BCAAs), crucial for muscle protein synthesis.
Functions in low-carb & keto recipes
- Boosts protein content: Whey protein powder is an easy way to increase protein intake without significantly impacting carb counts, which is beneficial for muscle building and satiety on a keto diet.
- Enhances texture: When used in baking, whey protein powder can help improve the texture of low-carb recipes. Groovy Keto incorporates whey protein into their keto baking mixes to enhance the texture of items like chocolate cake and pancakes. However, it may not provide the same rising properties as traditional flour. A user on Reddit notes whey protein tends to dry out foods in baking.
- Reduces hunger & cravings: Protein is highly satiating and can increase feelings of fullness, helping with appetite control and potentially contributing to fat loss.
- Supports muscle recovery: Whey protein helps with muscle recovery and growth, especially when consumed after working out.
- Versatile: It can be used in various low-carb and keto recipes, including shakes, smoothies, baked goods and bars.
Types of whey protein
- Whey protein concentrate: Contains 70-80% protein with some lactose and fat.
- Whey protein isolate: More processed, with 90% or more protein and minimal lactose and fat. This is generally the preferred choice for keto due to its lower carb content. Bulk offers unflavoured Pure Whey Isolate™ with 87% protein content.
- Whey protein hydrolysate: Pre-digested for faster absorption.
Important considerations
- Lactose intolerance/allergy: Whey protein is derived from milk, so individuals with dairy allergies should avoid it. Those with lactose intolerance may find whey protein isolate easier to digest due to its lower lactose content.
- Ingredient quality: Choose whey protein powders that are free of added sugars or other non-compliant ingredients for keto, such as artificial sweeteners, fillers and thickeners. Look for products sourced from grass-fed cows if desired, which some believe are higher quality.
- Moderation: While beneficial, excessive intake of whey protein can lead to digestive issues like gas, bloating and diarrhoea. It’s crucial to prioritise a diet rich in whole foods and use supplements to fill in the gaps.
- Potential side effects: Some individuals may experience acne breakouts or increased blood acidity with high doses of whey protein. Maintaining proper hydration is important when consuming protein supplements.
Xanthan gum
Xanthan gum is a powerful and versatile ingredient with a wide range of uses in food applications.
It’s a polysaccharide produced by fermenting simple sugars with the bacteria Xanthomonas campestris, which creates a thick, sticky substance that’s then dried before being ground into a powder.
In rare cases, some individuals may experience mild digestive issues like bloating or gas if they consume large amounts. While it’s gluten-free, individuals with severe allergies to corn, soy or wheat should check the source of the xanthan gum as trace allergens may be present.
Thickener: Xanthan gum is highly effective at thickening liquids, even in small amounts (often 1% or less). This makes it a popular ingredient in:
Sauces and dressings: It provides a smooth, creamy texture and prevents ingredients like oil and vinegar from separating.
Gluten-free baking: It mimics the elasticity and structure of gluten, improving the texture, rise and shelf life of gluten-free products like bread, cakes and cookies.
Dairy products: Xanthan gum stabilises products like ice cream, milkshakes and yogurt, preventing the formation of ice crystals and improving consistency.
Beverages: It can be used to thicken fruit juices and other drinks and helps suspend solid particles like fruit pulp, making it suitable for a wide range of beverages.
Stabiliser and emulsifier: It helps prevent ingredients from separating and maintains a consistent texture, particularly in emulsions like salad dressings, sauces and some desserts.
Suspension agent: Xanthan gum can keep solid particles dispersed evenly in liquids, preventing settling in products like salad dressings with spices.
Moisture retention: It improves moisture retention in baked goods and other foods, extending their shelf life and preventing them from becoming dry or stale.
