Anyone who follows a ketogenic diet likely does a lot of baking at home. Low-carb baked goods can be hard to source, depending on where you live, although that has changed a lot in recent years.
GLUTEN-FREE ≠ CARB-FREE
Traditional wheat flour is very high in carbs, about 70% by weight, and very hard to incorporate into a ketogenic diet. The most popular gluten-free flours, oat, corn and rice flour, have an even higher carb content. Although going gluten-free has helped many heal their gut bacteria, it’s very important to note that gluten-free does not imply carb-free, or even low-carb in most cases.
PANTRY STAPLES
The most common low-carb flours are almond and coconut flour, now readily available almost everywhere.
Almond flour is made from ground almonds (obviously), but there are many different types. Coarse ground almonds is termed “almond meal” and typically includes the skin. Almond flour is made from blanched almonds, without the skin, ground to finer powder. Some manufacturers also produce super-fine almond flour, which has an even finer texture.
Although nutritional content is the same, absorption of liquids will obviously be higher for finely ground almond flour, versus almond meal. I like to use almond meal in cakes, while prefer almond flour in bread. For something like a butter cookie, which has very little wet ingredients, super-fine almond flour works best. As a general rule, you can substitute almond flour to regular wheat flour on a 1:1 basis, although you will likely need to adjust as per desired consistency.
Coconut flour is very high in fibre and much lower in fat. For this reason, it absorbs much more liquid, and can result in a drier texture. If using coconut flour in place of regular wheat flour or almond flour, be sure to use only 1/4 to 1/3 of the total by weight. All coconut flours have a very fine texture, although absorption rates can still vary by brand.
As a general rule of thumb, if your dough is too runny or sticky, then add more dry flour. If the dough is too hard, then reduce the amount of flour, or increase wet ingredients.
KETO BREAD
Since most low-carb breads don’t contain gluten or yeast, it’s very hard to get a crusty exterior, with an airy and fluffy interior. Although it won’t be gluten-free, you can add vital wheat gluten to your low-carb recipes, without adding too many carbohydrates. Gluten is protein wheat, which helps improve the texture and elasticity of the dough. Traditional yeast can also be added for more rise. However, since yeast feeds off carbohydrates, it helps to add a small amount of sugar to your low-carb bread.
Any serious keto-bread enthusiast also stocks ground psyllium husks in their pantry. Psyllium is pure fibre which absorbs a lot water, which gives the bread a spongy texture. Note that fibre has no nutritional value, and can be hard on the digestive system. So be sure to use sparingly.
Although technically not a flour, xanthan gum is also a popular additive for low-carb and gluten-free recipes. It acts as a thickener and emulsifier, which helps to absorb some of the moisture, adding elasticity to your baked goods. Xanthan gum is also non-digestible, so don’t add too much. Although it’s technically a high-carb food, but you don’t need much if it, so it it doesn’t add much net carbs to your recipes.
SEED FLOURS
Ground chia and flaxseed meal is also relatively easy to find at most grocery stores. Both contain a significant amount of omega-3 fatty acids, and can spoil more quickly than other nut flours. I prefer to buy the whole seeds and grind them as needed. Grinding also helps with absorption of minerals, since both seeds have a very hard shell. I always store any leftover ground flax or chia in the fridge.
To reduce carbs in your baked goods, try offsetting some coconut or almond flour with ground chia or flaxseed meal. Both are almost carb-free due to their very high fibre content.
I also like to use ground pumpkin, sunflower and sesame seeds in my low-carb bread recipes. Since seed flours tend to be more coarse, they help give a nice crunchy texture to breads and crackers. I grind my seeds in a plain old coffee grinder, and that works just fine.
WHERE TO SOURCE
Bobs Red Mill has a great selection of “non-traditional” flours and baking supplies, and is generally available in most grocery stores across Canada and the US.
Kirkland brand almond-flour from Costco is by far the best priced almond flour in Canada. If you live in the US (or near the Canada/US border), Trader Joe’s has a well-priced super-fine almond flour, which also has a very fine texture.
Surprisingly, Whole Foods has the cheapest coconut flour in Canada (to be more precise, that would be Toronto, Vancouver, Ottawa and Victoria). Nutiva also makes a very fine coconut flour, and is available in most large chain grocery stores across Canada. There are now many brands of coconut flour available in Canada, usually found in the gluten-free or organics section.
Psyllium fibre can be harder to source and very expensive north of the border. Trader Joe’s carries the Now Foods brand at a very good price. If you don’t live near the border (or if the border is closed due to a global pandemic), Amazon Canada and the bulk bins at Whole Foods are another option.
Also note that the Bulk Barn carries a very wide selection of gluten-free flours and baking supplies, available all across Canada. They’re great if you want a small amount of something, or desperate to do some baking while on vacation.
DON’T BE AFRAID TO EXPERIMENT
Baking with gluten-free and low-carb flours does take some getting used to. Traditional wheat and sugar recipes are quite forgiving, and don’t require precise measurements. Sugar helps crystallize baked goods, giving more structural stability to your cakes, and that crispy cookie crunch.
Removing gluten and sugar from “conventional” recipes changes the texture of the final product. Since low-carb flours are much higher in fat, they tend to make your cakes and breads more dense and less fluffy. They also vary greatly in density, consistency and grind, making it more tricky to get the perfect wet-to-dry ratio. But different doesn’t mean less tasty.
I eat home-baked cookies, cakes and bread every day. I have “standard” low-carb recipes, usually consisting of just a few ingredients. I use a small toaster oven, and prefer to make small batches. If you prefer large scale baking, keto breads, cookies and muffins store very well in the freezer.
So don’t be afraid to experiment. Work with whatever ingredients you have on hand. Come up with your own standard recipes, and don’t deprive yourself of bread and sweet treats, even if following a very low-carb ketogenic diet.