Using Nut Flours

At the foundation of many keto baked goods are nut flours, which are the essential low-carb replacements for the high-carb wheat flour that is typically used in traditional baking.

WHY USE NUT FLOURS?

Plain wheat flour is the foundation for most traditional baked desserts and treats. So why is it bad for you? While it’s inexpensive and very effective for baking, wheat flour is also very high in carbs and often can contribute to multiple serious health issues, including obesity, heart disease, celiac disease, and diabetes.

Nut flours, on the other hand, are very low in carbohydrates and don’t elicit a strong glycemic response in the body, which means the body is more inclined to stay in ketosis and burn fat for fuel, as opposed to using sugars for fuel. If you’re eating keto and your goal is to stay in a fat-burning state, replacing wheat flour with nut flours in your baked goods is an essential first step, and there are several excellent nut flour options to choose from.

ALMOND FLOUR

Many of the recipes in this book utilize almond flour as a foundation. When combined with a binding agent, items made with almond flour, such as cakes and cookies, bake in a way that is very similar to wheat flour but without the high glycemic response.

Almond flour is made by grinding raw, skinless almonds into a texture that is similar to wheat flour but slightly more course. Almonds can’t be ground to the same particle size as regular wheat flour due to the high fat content, otherwise they can turn into a paste. Almond flour can usually be found in the baking aisle in your local supermarket, but you also can make your own by blanching raw almonds, removing the skins, and grinding them in a food processor. Also, almond flour can easily turn rancid, so it should be stored in a cool dry place, such as the vegetable crisper in the fridge.

When using almond flour in recipes, it can be substituted for regular wheat flour at a 1:1 ratio, just as long as a binding agent, such as xanthan gum or guar gum, is used. The amount of binding agent used in recipes will vary depending on the specific recipe, but as a general rule, you’ll should use ¹⁄₂ teaspoon of binding agent per 1 cup of almond flour.

ALMOND MEAL

Almond meal is manufactured in the same way as almond flour, but the skins are left intact, so it has a slightly darker color and contains more fiber. It also lends a slightly darker color to baked goods, but generally, it adds the same taste and texture.

When using almond meal in recipes, it can be used in the same way as almond flour and substituted for regular wheat flour at a 1:1 ratio, but you will still need to use a binding agent.

COCONUT FLOUR

Coconut flour is utilized in several recipes throughout this book. It’s made by grinding dried coconut meat into a fine texture that closely resembles wheat flour. Coconut flour is typically much whiter in color than almond flour or wheat flour.

When using coconut flour for baking, there are some considerations to keep in mind. Coconut flour contains more fiber and absorbs much more liquid than almond flour, so you won’t use as much. If you’re replacing wheat flour or almond flour with coconut flour in a recipe, you’ll only need to use one quarter of the amount of coconut flour, at a ratio of 1:4. Also, coconut flour doesn’t contain gluten, so you’ll still need to add a binding agent. As a general rule, you will add about ¹⁄₄ to ¹⁄₂ teaspoon of binding agent for every ¹⁄₄ cup of coconut flour to replicate the binding properties of wheat flour.

Because of the absorbent properties of coconut flour, it can be a bit more challenging to work with compared to almond flour, so it’s often combined with almond flour. Coconut flour does offer two benefits: Because recipes require less coconut flour, the carbohydrate content in baked goods is reduced. Also, coconut flour has the unique quality of absorbing liquid while still producing a light and fluffy texture.

SESAME SEED FLOUR

Those who are allergic to nuts often have a difficult time making keto-friendly sweets and treats, and many of those people may also prefer to avoid coconut. If you have a nut allergy and can’t use nut flours, sesame seed flour is a great alternative. Baked items made with sesame seed flour often turn out softer and fluffier than those made with almond flour. And you can make your own sesame seed flour by grinding dried sesame seeds in a coffee grinder or high-speed blender until a flour-like texture is achieved.

Sesame seed flour should be used in the same ratios as almond flour, but it’s important to note that you should use volume measures instead of weighted measures, as sesame seed flour is much lighter in weight in comparison to almond flour.

Gluten-free on the package does not mean keto-friendly!

There’s often confusion as to which flours truly are suitable to use on a ketogenic diet. Many flours that are labeled “gluten-free,” such rice flour, cassava flour, or besan flour, aren’t actually keto-friendly. While these flours are indeed gluten-free, they’re actually higher in carbohydrates than even regular wheat flour, so they should be avoided at all times.

Plain wheat flour has an approximate rating of 75 on the glycemic index, while almond flour has a GI rating of less than 1.