Keto Flours 101 | Low-Carb Baking Science


hi guys today we’re going to talk about what ingredients to use as a substitute for flour and keto baking I’m gonna start out by talking about what we’re trying to substitute before so in normal full car baking the most important ingredients are usually the gluten and the starch that come in wheat flour and these are the roles that they play in baking to start off with the gluten this is a type of protein in wheat flour so the gluten is responsible for the majority of the structure in bread baking or any baking it doesn’t have eggs in it and even baking that does use eggs gluten is still super important you can see here someone did a test with different kinds of flours I have different gluten content so cake flour has the lowest gluten content and high gluten flour and vital wheat have much higher gluten content you can see the difference it makes when they’ve baked the high gluten flours rise a lot higher and they also Brown more so the next component of wheat flour is mostly the starches and the most important thing about this is that when you ferment bread it’s a star she gets eaten up by the yeast and the big problem here means that you can’t even use yeast in the majority of keto baking and if you’re trying to make bread because there’s no food for the yeast to eat there’s nothing for it to ferment and so you’re not going to get that foamy bubbly fluffy texture that you can get with yeast raised breads so the main flour substitutes we use in keto baking are almond flour and coconut flour and here’s the comparison per 100 grams of almond coconut and wheat flours and when you look at coconut I know you’re gonna immediately think that’s a super high carb count there’s no way coconut flour is keto friendly but keep in mind that when we use coconut flour in aikido recipe we’re only summing it in for about five to ten percent of the overall flour content that almond flour usually makes up 90 to 95 percent of it so here the ingredients that I use mostly for keto flour substitutes and oh fiber is another one that more people are discovering recently and it’s a good substitute for coconut flour both of these things act as starch substitutes along with the almond flour but the almond and any other nut flour will act very differently from the coconut and the oat fiber so first let’s look at almond flour and any nut flour will usually work but almond is the most readily available and intends to be the cheapest if you’re buying it pretty made and I want to make a quick distinction between almond meal and blanched almond flour almond meal is the whole almond ground-up set includes the skin so you can see that the color is a bit different whereas blanched almond flour is made from almonds that have been boiled really quickly to release the skins the skins are removed and then it’s ground down into a powder this tends to be a lot fluffier because it can be ground down into a much finer texture so always opt for blanched almond flour when you can its next let’s look at coconut flour coconut flour is made from the pulp of coconut and it’s ground very finely and fully dried out a big thing to remember here is you cannot sub coconut flour in one to one for almond flour it acts very differently in terms of its absorbency you can see here usually people recommend that you use three times the amount of wheat flour as per coconut flour and which also works for almond flour subs so if using one cup of almond flour you would sub in only 1/3 the amount of coconut flour and when you use it make sure that you add extra eggs to your recipe because coconut flour is so absorbent it needs the extra liquid and coconut flour can also be rather crumbly when you use in baking and and so using extra eggs in your recipe will counteract that and make it hold together better and be less crumbly let’s talk about oat fiber which is not ground-up oats it’s a not oat flour it’s very different so when you have an oat grain the outer covering is the part that is taken and ground down into oat fiber whereas oat bran is the next layer underneath the hull and it’s high in carbs as well as nutrients it is not oat fiber so just be careful when you’re buying oat fiber make sure you don’t get it mixed up for oat bran now looking at y/o fibers alright to use in keto baking it’s essentially a non digestible fiber it does contain carbs technically because fiber is included as a type of carb on nutrition labels the same goes for most of coconut flowers carbs they are also a form of fiber and I’ll leave the links to where I got all the info in this video down below in the info box next up we’re talking about eggs which are great for helping us make up for the lack of gluten in a recipe so we talked before about how gluten is one of the biggest structural elements in baking and eggs do a great job with providing structure as well eggs also have emulsifying abilities because of the egg yolk which is great for holding your batter together and providing a bit more volume and an even texture next we’re gonna look at cream cheese which is often used to add not just structure but also chewiness to things like cookies and the interesting thing is people have found that dairy cream cheese and substitute non-dairy cream cheese work equally well in gluten-free baking when you’re trying to get more texture and chew and most people say this is because if you look at the ingredients of most commercial cream cheese they have thickeners added like guar gum xanthan gum and carrageenan and you can see this is the nutrition info from an American generic brand of cream cheese and they have many different thickeners and that is probably why non-dairy cream cheese can still have the same effect when we use it in baking is because non-dairy cream cheese will usually also have some kind of thickener added like guar gum or xanthan gum so we’ll start off with xanthan this is produced by fermenting different carbs next to look at guar gum which is similar also stabilizes emulsifies and thickens just like xanthan gum but it is weekers if you used one teaspoon of xanthan gum and recipe you would sub in two teaspoons of guar gum and guar is made from grinding down a guar bean which is very different from xanthan now the reason these are used so widely in gluten-free baking is the same reason that people use cream cheese it does a lot of the same things that gluten does it provides structure it provides to chew hold things together and makes them much less crumbly and just overall improves the texture of anything you’re baking next one I want to talk about is psyllium husk fiber which most of us have heard about recent because it’s used very commonly in keto breads that are aiming to get more of that sourdough or rustic bread texture which is really difficult to get if you’re trying to use eggs as the main thickener stabilizer psyllium husk is made similarly to oat fiber so it’s the husk of the psyllium seed is ground down and is just pure fiber the big difference between this and something like oat fiber is that you as you can see on the right-hand side here if you add water to it it gels up instead of just absorbing the water it actually forms a gel substance and if you add enough water and then heat this up you can see that the texture is extremely elastic just like gluten now if you have had any luck using psyllium husk fiber in a keto bread recipe please leave a comment and let you know I’m still on the hunt for the best keto bread recipe it’s really hard to create one yourself at home I’ve been through everyone else’s different recipes and something always seems to be lacking either it’s too dry it’s too tough it’s too chewy to finish off I want to ask you guys if you have ever used protein powder in your baking because this is something that’s becoming more popular can use it in place of some of the almond flour that you’re using last question is a lot of people have been using cheese’s like mozzarella and cheddar in different bread recipes especially the breads that have more chew to them if you have a favorite keto bread recipe that uses cheese not cream cheese please leave a comment below and let me know I would love to try it out as I’m more desert oriented in all my recipe testing for this channel I don’t have as much time to dedicate to making these more savory bread recipes regardless of the ingredients you’re using one thing to remember with keto baking is that your recipes will usually Brown faster on the outsides we recommend dropping your temperature by about 25 degrees Fahrenheit and because you’re using a lower temperature you’re going to need to increase the baking time so they have an example here of if you are baking for 30 minutes you’ll need to up the time to about 45 minutes and you will need to experiment depending on each recipe that you try before I go I have an announcement there is a new hero ebook coming out May first gonna be all the single serving keto desserts from tph just passed recipes all collected into one little cookbook and if you are a member of my patreon and you will get early access to that and if you are at the ten dollar patron level or above you will get it for free let’s check out the links below if you want to check out either of my past ebooks [Music] [Music] [Music] you [Music]

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