Keto Flour Science
When it comes down to weight loss science, the idea of Keto Flour Science, is a popular topic within the Keto/Atkins Diet world. In order to know How Is Keto Flour Made, we must understand the foundation of Keto and Atkins Diets, and their relationship with the body’s mechanism of burning carbs and sugars.
Keto Flour Science Breakdown
In order to explain how the ketogenic diet in general works, I must first explain the basic workings of the body’s metabolism. The human body has two opposing biochemical pathways promoted by two peptide hormones which are insulin and glucagon. Think of them as the yin and yang of your metabolism, where the goal is to balance your blood glucose levels and to maintain availability of energy for your body’s cells.
Insulins job, is to lower blood sugar levels.
It does this by promoting the uptake of glucose into cells. Once glucose is absorbed into cells, it can undergo glycogenesis or lipogenesis.
Glycogenesis, is the process by which glucose absorbed by cells, is converted to the polysaccharide glycogen and lipogenesis, is the process by which glucose is converted to triglycerides. In other words, fat glycogenesis occurs in skeletal muscles and lipogenesis occurs in fat cells. Both of these processes occur in the liver.
Glucagon job is the opposite of insolence in the fact, that it raises blood sugar levels, by promoting glycogenolysis and gluconeogenesis in glucose. Analysis glucagon binds receptors in the liver the liver cells then convert glycogen to glucose and release it into the blood. The average person’s glycogen stores, can last about 12 to 14 hours or 2 hours of moderate exercise. This is maintained via the ingestion of about 250 to 400 grams of carbs daily and glycogen stores run out during prolonged exercise hence, the feeling that you hit a wall and can’t keep going. It is this “hitting the wall” effect, that concerns many who practice weight loss on a Keto Diet.
Keto Flour Helps “Breaking The Wall”
The easiest way to gain weight fast is through starches such as common bread and potatoes. We know that starches in both Keto and Atkins diets are excluded from the menu.
So a few things to know about gluten-free baking if you are unfamiliar, is that each flour has its own property. You will throughout the course of your weight loss journey, use different flour substitutes to achieve certain weight loss food substitute recipes.
Sometimes they can be a little bit tricky to substitute.
It would recommend, if you’re just getting started with gluten-free baking and you’re trying to find recipes that work for you, work with the flours that you have on hand, to find recipes that are specifically developed using that flour. Let us talk about the first type of flour.
Quinoa flour is a favorite flour to use in many keto recipes, based on its versatility. It works in a lot of different things. It works in savory applications, it functions well in sweet applications. The proteins this keto flour contains, is helpful with things like rise.
Quinoa flour, is made from the whole quinoa seed and it’s really high in protein. This helps with the structure and the rise of baked goods. This is a reason many use quinoa flour in, in everything, and it’s great in things like bread that needs to rise.
It’s great with muffins or pancakes, and is like mentioned before, it is a versatile flour with a really nice texture and described by many to taste really good.
To some this type of keto flour tastes bitter. If you do find it bitter, you can toast it.
Almond Flour, is made from blanched almonds, which means that the skin from the almond has been removed, leaving the finished product, light and fluffy. It’s a whitish kind of color so it doesn’t affect the final color of your baked goods.
Almond flour provides a great texture, adding like a cakey, lightly perfect crumb in baked goods.
Almond flour also is obviously really high in protein and fats. It reacts with liquids differently, since it’s not a grain-based flour, like some of the other ones that we’re talking about or all-purpose, it reacts a little bit differently with liquids.
Whether it’s using eggs or almond milk or whatever you’re using, it isn’t a one-to-one substitute with a grain-based flour like some of the keto flours other might be able to. If you are going to try to substitute a nut flour, you have your best chance of substituting it evenly one-to-one with another nut or seed flour.
Examples are hazelnut flour or a pumpkin seed flour.
It could be a sunflower seed flour, but if you are trying to substitute them, that is the only way that you can do it one to one. Otherwise, you’re gonna have to play around with your proportions a little bit. You might have to add more liquid, you might have to add another egg, you might have to reduce liquid. You might just have to like play around a little bit to get the right texture if you’re taking almond flour out of the recipe.
Oat flour is an amazing flour. Oat flour itself has such a great texture. It is described as a squishy and cakey like texture mixed with light and kind of chewy and not too dense attributes. People love it with favorites like muffins.
Oat flour is great for making keto pancakes and cookies. There are a lot of oat flour recipes out there that use just oats so or just oat flour, so that’s really great.
It is recommend doing a quick Google search to get oat flour recipes and you’ll see a lot of options.
Oat flour also does work with vegan baking, which is great for baking muffins and pancakes with flax eggs and it works totally fine.
Starch as a category, is really important with gluten-free baking, especially if you’re trying to get that exact texture of a regular baked good.
Starch can really help because of a few things, as it is obviously a pure carbohydrate. It’s really light and it’s gonna help give your baked good a little bit of lightness.
It’s also really good at binding things, so it also helps to kind of hold everything together without weighing things down.
There are four different starches that can pretty much be used interchangeably. It is popular to go with arrowroot starch but the other four, kind of all can be used pretty much evenly. They’re not gonna be the exact same texture across the board, but they can pretty much be used interchangeably.
Arrowroot starch is an option, tapioca starch is an option, potato starch is an option and then cornstarch is an option, so all four of those are just a pure starch ingredient. They don’t have like any proteins.
They’re just like pure carbohydrate and they’re obviously not adding a ton of nutrition to your baked goods, but they are again, helping with that light, kind of airy texture, but also helping to hold your ingredients together.
Sorghum flour is made from the sorghum grain and it is really liked, because of its lightness.
Sorghum has this kind of slight sweetness.
It tastes very light and it works really well as a replacement to quinoa flour. It is used one-to-one and they work really well interchangeably. Sorghum is great in the texture, it’s not too grainy.
It doesn’t have quite as much protein as quinoa, so isn’t gonna help with the rise quite as much, but it still performs really well in baked goods.
It’s also a little bit less expensive than quinoa flour. So if quinoa flour is not something that you necessarily can afford or have access to, sorghum can be a really great option. Use it in pancakes, muffins, cakes, you name it. Sorghum flour works really well and it’s just one of those things that is good to keep on hand as a backup or if you do run out of quinoa flour or you want something that’s like a little bit different in taste, maybe not quite as bitter.
Garbanzo Bean Flour
Garbanzo bean flour or chickpea flour, is a little bit tricky because it is a bean-based flour, but it’s great in gluten-free baking because of the protein content, so it is really high in protein, similar to quinoa flour.
It actually has a little bit more protein than quinoa flour, so it’s gonna help with the rise of your baked goods and it’s gonna help with the structure and the protein content and everything like that.
The one possible downside of garbanzo bean flour is that it tastes like chickpeas, so it sometimes can be a little bit overpowering if you’re using it in a sweet baked good or if you use a lot of it.
It is used this in quinoa flour bread, which is used in standard sandwich breads.