Are you looking for the best low carb baking mix? Besides swapping out white sugar another effective method to take is to swap out regular all-purpose wheat flour. Fun Fact: 1 cup of all-purpose flour made from wheat grains has over 95g of carbs. This is not Keto-friendly. It might seem like a mission impossible to find low-carb flours like almond flour or coconut flour at your local supermarkets. Sometimes “low-carb” flours like Bob’s Red Mill Baking Mix aren’t that low-carb because they’re just wheat flour that’s processed differently. This one has 44g of carbs per cup, which is lower but not low-carb.
The key is to find a middle ground. For example, ideally, you should go with 100% almond, coconut, or flaxseed flour if you want high-quality, low-carb flour. However, the main issue is the high cost of making such products. In particular coconut flour is going to be high mostly due to the availability of coconut products. They’ve been trending in recent years but the availability is much lower than other options like wheat flour in particular. However, some other options provide a middle ground. They’re not made of a single source but are still low carb, which is a plus.
What exactly Is Low-Carb Baking Flour?
It’s important to first talk about what this is all about. As noted, traditional all-purpose flour is super-high in carbs. It can be nearly 100g of carbs per cup, which is 2x allowed for one day on the Keto Diet. This is not a Keto-friendly flour used for making Cloud Bread and Fat Bombs.
There are various reasons for this situation. It starts with wheat itself. This is a gluten grain along with barley and rye. These grains aren’t low-carb and can cause health problems for some people. They include people with health conditions like wheat allergies and celiac disease.
Then there’s the fact all-purpose flour is made from refined flour. In the case of whole wheat flour, it’s produced from the whole grain so you’re getting more vitamins, minerals, and enzymes. This type of baking flour also isn’t low-carb. However, in terms of overall nutritional value, it’s a better option than refined flour.
Does this mean you’ll have to avoid all baking if you’re on the Keto diet? The good news is you can still enjoy baked goods like:
It’s all about two main ingredients: sugar and flour. White sugar is high-carb so you should ditch it completely while on Keto not only for baking but also for your day-to-day cooking/baking. There are low-carb alternatives like sugar alcohols, stevia, and monk fruit extract.
Then there’s flour. You have several options when doing low-carb baking including coconut, almond, chia/flax seeds, and others. These are lower-carb and after subtracting fiber the net carbs are quite low per serving. This makes them Keto-friendly.
There’s a caveat. Based on the ingredients’ availability and food processing the production costs for these low-carb flowers can be quite high. As a result, it can be tough to find them at your friendly neighborhood supermarket.
Best Low-Carb Baking Mix at Supermarkets
So, the key is to find a low-carb flour that’s easier to find based on factors like availability and production cost. One of the best options is a low-carb flour that includes multiple nuts/seeds. This product is more budget-friendly than coconut or almond flour, for example. That’s because it’s made from several sources, which can help reduce the production costs.
You can find various products on the market. However, one of the main issues is availability. Other products like Bob’s Red Mill Low-Carb Baking Mix are more available. The main drawback is that these products are still made of wheat. The main difference is the manufacturing process that reduces the carbs. Here are the nutrition facts for this product (1/3 cup):
There are only 100 calories, which is just 5% of a 2000-calorie diet. When doing baking other ingredients add to the food’s total calories. However, since this flour is lower in calories than regular all-purpose flour it’s a plus.
There’s 11g of carbs in 1/3 cup of this low-carb flour. It’s relatively low. For example, this is only about one-fifth of the total daily carbs usually allowed on the Keto Diet. A full cup would be about 33 carbs, which is much lower than the amount in a cup of standard all-purpose wheat flour.
You get a sky-high 14g of protein in this serving of the baking flour. Wheat isn’t a complete protein but it’s high in many nutrients like protein, fiber, and vitamins/minerals. The Keto diet requires your protein to be about one-quarter of your total calories so this flour will help you get enough protein for the day.
Vitamins and minerals
You get a good amount of certain ones. They include Iron (8% daily value), and calcium (2% DV). This food isn’t sky-high in vitamins/minerals. However, it’s still worth considering since it’s high-protein and lower-carb.
Top Low-Carb Baking Flours
This is one of the most popular Keto flours along with almond flour. It’s been trending recently. Coconut flour is high-protein/flour and low-carb. One of the main drawbacks of this flour is you’ll have to add extra moisture. Some good options include butter and eggs. Coconut absorbs moisture well so it will be super-easy to add moisture.
In 2 TBSP of this flour, there are 2g of net carbs, which is quite low. You also get 4g of protein, which makes it a good option for boosting your intake of the macronutrient.
2. Sunflower Meal
This is a good option if you’re allergic to coconut/almond flour. Another good option is a pumpkin seed meal. These products are high in protein, vitamins, minerals, and fiber. They’re also high in other nutrients like healthy fats. Due to the texture, these options are available in meals rather than flour. However, they’re still a good option for low-carb baking.
3. Flax Meal
This is ground-up flax seed. These are sup-healthy and provide nutrients like omega-3, Vitamin B1, and copper. One of the perks of this wheat flour substitute is you can also use it to replace eggs and not just flour. This makes it an excellent option.
Let’s look at the nutrition facts. One serving of 2 TBSP has about 70 calories. While the total carbs are 5g you get 1g of net carbs. How low can you go? Quite low with this flour.
This is one of the most popular low-carb flours. It’s made with skinless finely-ground almonds. Another option is an almond meal, which includes the skins and a thicker texture. Fun Fact: Almonds have more calcium than all other tree nuts. A ¼ cup serving only has 3g of net carbs, which makes it one of the best low carb baking mixes.