When you want to start a keto diet or low in carbohydrates, it is important to know what you can replace certain staple foods with, to get the necessary nutrients and feel good and full of energy, but also to enjoy your meals. daily. Here are some options with which you can replace your everyday wheat flour.
One of the main ingredients you will change when you start a restrictive carbohydrate diet is flour. Even if you haven't used homemade doughs before, you've still eaten bread and other products that use them, so it's even more important to know what their caloric content is and what the percentages of the component macronutrients are. And when you like sweets and bakery products, it is not necessary to give them up altogether and consume only bland and tasteless foods, which only need to be adapted to the new lifestyle.
When making a change in your diet, it is important to know that alternative flours do not behave exactly like wheat, so the way they are used may be different. The easiest way to incorporate them is to try recipes specially designed with such ingredients. Here is some pertinent information.
It is a popular choice due to its rich content in healthy fats, fiber and protein. At the same time, it does not have a high number of carbohydrates and calories, so you can more easily reach satiety and meet the macros of the day (if you count your calories and macronutrients).
The package is kept in the pantry, in a dry and cool place, and after opening it will be kept cool or even in the refrigerator. 28 grams of coconut flour (a quarter cup) will have 124 kilocalories, of which 6 grams are carbohydrates, and 10.5 grams of fiber that helps digestion, including 4.2 grams of fat and 4.9 grams of protein. At the micronutritional level, selenium, iron, manganese and calcium are worth mentioning.
The most important difference between coconut and wheat is that the former needs more moisture when baking and retains more water. Therefore, to keep the dough soft and fluffy, it is recommended to add more eggs or butter, for example. The taste is slightly sweet, with subtle notes of coconut, so it will be suitable for sweets and cakes, in general, the ratio of replacing coconut flour with wheat being from ¼ to one, ie a quarter cup of coconut flour is use instead of a whole wheat.
It is obtained from the grinding of flax seeds, and can be done manually, if you have a grinder. It is a product that does not lack fiber, being also rich in fat. Four tablespoons of flax flour or the equivalent of 28 grams have 150 kilocalories, of which 7.6 grams are fiber, 12 grams are fat and 5.2 grams are protein, only 0.4 grams are carbohydrates. It does not lack iron, calcium, zinc and magnesium to help balance appetite and blood sugars, vitamin B complex and Omega 3 acids.
Because it can be easily damaged, it is advisable to keep it in a very cool place, or even in the refrigerator, even before opening the bag. It can completely replace wheat flour or can be found in low-carb mixes for bakery and pastry, the taste being suitable for cakes, bread or other tasty recipes. And, in addition to replacing the classic flour, it can be a substitute for eggs, if there are such allergies or sensitivities.
Grinding sunflower or pumpkin seeds
For people allergic to gluten or nuts or coconut, this can be a relatively affordable option, which is also prepared at home, from ground seeds. It can be all the more useful for you to make a grinder at home as you will not often find something like this in the market.
It can be stored in cool and dark places when not in use and kept in the refrigerator for up to 4 months. It can replace almond flour in a ratio of 1 to 1, being part of cake dough mixes.
Flour fiber mix
It is commercially available, being a mixture of ground konjac, psyllium and cellulose, at the nutritional level being composed exclusively of indigestible fibers, which will help maintain a balanced and fast digestion. Because it does not contain carbohydrates, it will be suitable for a diet of this kind.
In general, it does not consist of a single dough, being mixed with another flour such as coconut or almonds. It will absorb larger amounts of liquids than other variants, requiring adjustments in recipes. It is usually kept in a dry and cool place, mainly used in bread doughs and bakery products.
It is probably one of the most popular flours that replace the classic wheat products. It is made by finely grinding almonds and producing a fine powder rich in nutrients. Compared to any other nut, it has the highest amount of calcium, being rich in vitamins and minerals, which does not lack magnesium, iron, potassium, copper, manganese, vitamin E and monounsaturated fats.
In the case of doughs and pastries, it offers a fluffy and light texture, without a strong nut aroma, which is distracting from the other ingredients. Regarding the caloric content, we will tell you that 28 grams of almond flour is the equivalent of 160 kilocalories, of which 14 grams are lipids, 6 grams of protein, 3 grams of fiber and 3 grams of carbohydrates.
Generally, the flour package is kept in a dry and cool place, after opening it is kept in the pantry or in a place free of moisture or even in the refrigerator. It can replace wheat flour in a proportion of 1 to 1, being preferable to add in the mixtures a little coconut flour, so that the result is not too wet. You can make tortillas, pancakes, cakes, tarts, bread or even sauces, if you want.