Flours
Here are some of the best flours to use in your lower-carb baking:
1. **Almond Flour**: Made from finely ground almonds, it is rich in healthy fats, protein, and fiber, making it a popular choice for low-carb baking.
2. **Coconut Flour**: This flour is high in fiber and absorbs a lot of moisture, so recipes often require less of it compared to regular flour. It’s great for making pancakes, muffins, and bread.
3. **Flaxseed Meal**: Ground flaxseeds are low in carbs and high in omega-3 fatty acids. They can add a nutty flavor to baked goods and are often used in recipes as a binding agent.
4. **Psyllium Husk Powder**: Often used in combination with other low-carb flours, psyllium husk adds fiber and helps improve the texture of baked goods, giving them a chewy consistency.
5. **Chickpea Flour**: Also known as besan, chickpea flour is higher in protein and fiber and can be used in moderation for baking and cooking.
6. **Cashew Flour**: Similar to almond flour, cashew flour is made from ground cashews and provides a slightly sweet flavor, making it suitable for various baked goods.
7. **Hazelnut Flour**: Made from ground hazelnuts, this flour adds a rich, nutty flavor to baked items while being low in carbs.
8. **Sunflower Seed Flour**: A nut-free alternative, sunflower seed flour is made from ground sunflower seeds and is great for those with nut allergies.
9.**Whole Wheat Flour**:Whole wheat flour is a dark colored flour made from grinding or mashing whole wheat grain. It contains the bran and germ, which makes it coarse, but adds flavor and nutrients. The fiber in this flour helps to slow down digestion and thus blood glucose levels from rising fast.
10. **White Whole Wheat Flour**:This is one of my favorite flours to work with though it is not as low in carbs as the other flours mentioned in this article. White Whole Wheat Flour contains the same carbs and nutritional value as whole wheat flour, but is lighter in color and taste making it a great substitute for all-purpose flour in your recipes.
11.**Black Bean Flour**. Black bean flour is low in carbs and works very well in brownies and other chocolate baked goods.
12.**Soy Flour**. Soy flour is made from soy beans. It is a source of protein and contains a small amount of lecithin as an emulsifier.
13.**Oat Flour**. Oat flour is a gluten-free whole-grain flour made from ground oats. Oat flour can be easily made at home by grinding whole oats in a blender or grinder.
When using these flours, keep in mind that they often require different ratios and additional binding agents (like eggs) compared to traditional flours, so it’s important to follow specific low-carb recipes for the best results.
Sugar Substitutes
Here are some of the best sugar substitutes to use for those with diabetes:
1. **Stevia**: A natural sweetener derived from the leaves of the Stevia plant, it has zero calories and does not raise blood sugar levels.
2. **Erythritol**: A sugar alcohol that has almost no calories and a low glycemic index. It’s often used in baking and cooking without impacting blood sugar. Recent studies show that erythritol may contribute to heart attacks, stroke, and blood clots. It is advised to use caution when using erythritol until further studies can be substantiated. The FDA considers erythritol to be generally recognized as safe, however. I suggest using erythritol with caution until further studies are conclusive.
3. **Monk Fruit Sweetener**: Made from monk fruit extract, this sweetener is calorie-free and does not affect blood sugar levels. It can be used in various recipes.
4. **Xylitol**: Another sugar alcohol, xylitol has a low glycemic index and can be used in moderation. It’s important to note that it can be toxic to dogs.
5. **Sucralose (Splenda)**: A popular artificial sweetener that is calorie-free and much sweeter than sugar, making it suitable for baking and beverages.
6. **Aspartame**: Commonly used in diet sodas and low-calorie foods, it is calorie-free but should be avoided by individuals with phenylketonuria (PKU).
7. **Allulose**: A low-calorie sweetener that tastes like sugar and has little effect on blood glucose levels. It can be used in baking and cooking.
8. **Agave Nectar**: While it has a lower glycemic index than sugar, it is still high in fructose and should be used cautiously.
When choosing sugar substitutes, it’s important to consider individual preferences, potential digestive side effects, and the specific dietary needs of each person. Always consult with a healthcare provider before making significant changes to your diet.
