You want to reduce carbohydrates and wonder which low carb flours are suitable for this? Here are the best flours with low carbs!
Low carb is all the rage. And brings a lot of variety to our plates.
While people used to automatically reach for white flour made from wheat, today they are asking themselves which low carb flours can be used as an alternative.
And that's a good thing.
This is because flours with fewer carbohydrates also add more flavor to recipes and are also much healthier.
If you want to start baking low carb, now is the time to look into low carb flours.
Today I'll show you what varieties are available, how to use them and what to look out for.
What do you need to know about low carb flours?
Almond flour* simply through grated almonds* replace? It's the same anyway, isn't it? No. It's not.
Because in one package ground almonds* As the name suggests, the almonds are simply finely grated. No more and no less. This gives you 635 calories per 100 grams of almonds.
And Almond flour*? Like most low carb flours Almond flour* Initially only a by-product. When the oil is pressed from the almonds, it remains Almond flour* left.
It contains much less fat than conventional grated almonds*. This means that 100 grams contain 350 calories.
The difference in fat content has a very large impact on recipes.
Almond flour* binds liquid during baking. This makes the dough firm and gives it a good structure.
If you replace almond flour with ground almonds*, you will notice that the dough behaves quite differently. Ground almonds* hardly absorb any liquid.
However, this does not mean that ground almonds* not at all suitable for baking. You just can't replace them 1:1 in a recipe.
Of course, this applies not only to almond flour, but to all low carb flours.
Unless otherwise indicated on the package, nuts and low-carbohydrate flours are gluten-free.
Try these delicious low carb brownies!
Which flour is allowed for low carb?
Almond flour is the classic and the best known low carb flour as an alternative to wheat flour. It is produced during the extraction of Almond oil* and is therefore particularly low in carbohydrates. 100 grams of almond flour contain 4 to 10 g of carbohydrates.
In comparison, wheat flour has 70 grams of carbohydrates per 100 grams.
Particularly popular low carb flours are:
- Almond flour
- Hazelnut flour
- Coconut flour*
- Ednut flour
- Walnut flour
- Sweet lupine flour
- Hemp flour
- Pumpkin seed oil
- Soy flour
- Flaxseed meal
- Guar gum
- Locust bean gum
- Psyllium husks*
Not suitable for low carb are: Wheat flour, rye flour, spelt flour, buckwheat flour.
How do I replace wheat flour with low carb flour?
It would be practical if you could simply swap wheat flour 1:1 for low carb flour. Unfortunately, this rarely works. Conventional flours not only have many carbs, but also a whole lot of gluten. Gluten is also called gluten protein. And this is exactly where the problem lies.
This gluten protein ensures that water and flour become a sticky mass. This mass holds cakes, bread and the like together, making them moist, fluffy and airy.
But now if we use nut flour or any other low-carb flour, it becomes difficult.
With this formula you can replace wheat flour with low carb flours:
- 40-50 percent low-carbohydrate main flour
- 30 to 40 percent low-carbohydrate starch flour
- 10-20 percent binder
With this mixture succeed cakes, bread, pancakes and all other dishes.
So you have two options: Either you mix your own low carb mix with the formula above or you replace only a part of the normal flour with carbohydrate-free flours. For both applications you will find tips and tricks below.
TipThere are now also ready-made low carb flour mixtures. They are mixed so that you can replace wheat flour 1:1.
You'll love these low carb side dishes!
What are the best low carb flours?
And now come the most delicious and best flours with low carbohydrates. And a few recommendations on how you can best use them.
Almond flour
Type: Low carb main flour
Probably the best known flour alternative is almond flour. It has become widespread in recent years and is now already available in normal supermarkets.
Because the almonds are blanched and skinned before grinding, they do not taste bitter. The flour is pleasantly nutty and not too intense.
It tastes especially delicious in cakes, cookies and desserts.
Per 100 grams this low carb flour contains
- 7 g carbohydrates
- 53 g protein
- 12 g fat
- 350 calories
You can replace 80-90 percent of white flour in baking recipes with almond flour. But beware: almond flour has more volume than wheat flour.
Therefore, for cooking and baking, 50 grams of almond flour is about 100 grams of wheat flour.
You'll also need to factor in more liquid so the cake doesn't get dry.
If you want to test it in an easy way, I recommend you these delicious almond flour cookies.
Hazelnut flour
Type: Low carb main flour
You can replace wheat flour 1:1 with hazelnut flour. However, to increase the binding capacity, you should stir in a teaspoon of guar gum or psyllium husk powder.
The pleasant nutty flavor is especially suitable for desserts that you can make with banana or Cocoa powder* in combination. Hazelnut flour is also delicious for cookies.
The flour is obtained by cold pressing and still contains about 17 % nut oil.
Per 100 grams this flour contains
- 18 g carbohydrates
- 43 g protein
- 8,5 g fat
- 387 calories
All nut flours (hazelnut, peanut, walnut, etc.) you can use like almond flour.
But because they can be very intense at times, you should only replace about 50 % of the amount of flour with it.
By the way, they can be perfectly combined with flaxseed flour. Also almond flour has not so much own taste and is therefore well suited as a combination.
Coconut flour
Type: Low carb main flour
Mega delicious tastes Coconut flour*. It goes very well in desserts such as pancakes or cakes.
You can't replace white flour 1:1 with it. Coconut flour* binds a lot of liquid. Coconut flour mixes wonderfully with almond flour.
Note that the coconut flavor should match the cake recipe.
It is cholesterol-free and, with 42 percent fiber content, particularly good for digestion.
Per 100 grams this low carbohydrate flour contains
- 20 g carbohydrates
- 23 g protein
- 15 g fat
- 315 calories
If you make a traditional recipe with Coconut flour* instead of white flour, you can replace 25 % of the white flour with it.
Who on Coconut flour*, the best place to look is here: "Delicious low carb coconut cake with almonds“
Peanut flour
Type: Low carb main flour
You love the taste of peanuts? Then it's time you discovered peanut flour for yourself. It is very rich in protein and brings a pleasant nutty flavor to many recipes. Especially delicious: cookies with peanut flour.
You can replace white flour 1:1 with peanut flour. But because it has a very poor binding capacity, you should use one teaspoon of guar gum or Psyllium husks* Stir in.
Per 100 grams this flour contains
- 23 g carbohydrates
- 50 g egg white
- 8 g fat
- 341 calories
Those with a sweet tooth will love these low carb quark balls!
Walnut flour
Type: Low carb main flour
How about a crunchy walnut flour bread? Mixed with a few chopped nuts in the dough it tastes really mega delicious.
Unlike whole walnuts, however, not as intense. Buns, bread or nutty desserts like pancakes do well with this nut flour.
Per 100 grams contains walnut flour
- 10.8 g carbohydrates
- 14,4 g protein
- 63,7 g fat
- 695 calories
Because you should not underestimate the intensity. Look for other low carb flours that can be combined with walnut flour. A 50:50 mixture of almond flour and hazelnut flour fits best.
Sweet lupine flour
Type: Low carb starch flour
Sweet lupine is the new star among protein-rich and vegan foods. The flour is yellowish and tastes slightly nutty.
It is deliberately mixed into many recipes. Even small amounts increase the protein and fiber content enormously.
What speaks for sweet lupine flour is the low fat content. Anyone who struggles with high cholesterol should put this wheat flour alternative on the menu more often. The cholesterol content is very low compared to other low carb flours.
Tip: Try sweet lupine yogurt. Tastes mega delicious!
Particularly suitable for cookies, bread, cakes and pancakes. Or as a supplement to protein shakes.
Sweet lupine flour can be used as an egg substitute. Simply mix it with twice the amount of water and let it stand for a short time. It binds water very well and becomes quite thick.
Per 100 grams this sweet lupin flour contains
- 11,7 g carbohydrates
- 48 g protein
- 10 g fat
- 337 calories
If you want to replace some of the regular flour in the recipe, swap out 15 percent for sweet lupine flour. Organic sweet lupine flour* you can order from Amazon.
Treat yourself: Vegan chocolate walnut cake with sweet lupine flour!
Hemp flour
Type: Low carb main flour
Hemp flour has a very good balance of nutrients. The ground hemp seeds contain a lot of protein. It saturates for a long time.
Hemp flour cannot be substituted 1:1 for white flour because it has no gluten protein. If you use a ready recipe in which you want to replace wheat flour, then you can replace only about 30 %.
If you want to substitute more, you'll need a binder (see later in the post).
Per 100 grams this low carb flour contains
- 3.1 g carbohydrates
- 30 g egg white
- 0,5 g fat
- 290 calories
Incidentally, the taste of hemp flour is not reminiscent of meadow or grass. Rather, it tastes slightly nutty. Therefore, it is mainly used for baking rolls and bread.
Pumpkin seed flour
Type: Low carb starch flour
Spicy, nutty and not to be overlooked is pumpkin seed flour. The greenish flour is less suitable for desserts. Much more it ends up in bread and rolls.
For all those who suffer from iron deficiency, this flour alternative is also very suitable. 100 grams come to a proud 13.7 grams of iron.
You can also find copper, zinc and manganese in flour.
Per 100 grams it contains
- 6 g carbohydrates
- 40 g egg white
- 12 g fat
- 380 calories
If you want to replace some of the regular flour in the recipe, swap out 20 percent for pumpkin seed flour.
Soy flour
Type: Low carb starch flour
The lowest carbohydrate content of all low carb flours can be found in soy flour. With only 3 grams per 100 grams, it is clearly ahead.
At the same time it is pumped full of protein. Perfect for those who want to build muscle or lose weight.
Unfortunately, it does not taste good to everyone. So you'd better use it sparingly.
Per 100 grams this flour alternative contains
- 3 g carbohydrates
- 42 g protein
- 20,5 g fat
- 366 calories
Replacing white flour 1:1 with soy flour doesn't work, though. Replace about 30 percent of the normal flour with soy flour.
Check out this low carb food list!
Flaxseed meal
Type: Low Carb Binder
Flaxseed* are very varied and can be used for almost anything. They are not only gluten-free, but also neutral in taste.
Very often they are used in recipes as a binder. In vegan cuisine also as an egg substitute.
For this you mix grated Flaxseed* with twice the amount of water and leave to infuse for about 5 minutes. The result is a gooey mass that binds the dough.
It makes a great addition to bread and vegan fritters. In some of our recipes it provides the right consistency.
Because it is very tasteless, you should mix it with other flours in recipes.
A distinction is made between brown and golden flaxseed flour. The difference is the much higher swelling property in the yellow flour.
Tip: A tablespoon of them in yogurt or muesli will please your digestion! This is due to the very high fiber content of the seeds.
Per 100 grams this low carb flour contains
- 6 g carbohydrates
- 36.8 g protein
- 12 g fat
- 287 calories
You can use flaxseed meal to replace 20 percent of regular flour in a recipe. It comes often used in low carb pizza bases.
Konjac flour
Type: Low Carb Binder
Hardly any low carb flour has created as much buzz in a short time as konjac flour. It is very low in calories and can proudly claim to contain 0 grams of carbohydrates.
Maybe you know pasta made from konjac flour? It is widely used among all who want to lose weight and do not want to give up pasta.
The flour from the Asian konjac root is rich in fiber, low in calories and free of carbs.
It is optimal as a binder for bread, cakes and cookies and swells very strongly.
Per 100 grams contains this wheat flour alternative:
- 0 g carbohydrates
- 2 g protein
- 0 g fat
- 168 calories
Guar gum
Type: Low Carb Binder
If you are looking for low carb flours, sooner or later you will stumble across guar gum. It is not used for baking or cooking, but as a thickener.
Also in our low carb gnocchi it may not be missing and provides good consistency.
Guar gum replaces in sauces for example Cornstarch*. But it is also often used mixed with water as an egg yolk substitute.
So if you want to thicken anything, reach for guar gum.
Per 100 grams it contains
- 0 g carbohydrates
- 4,9 g protein
- 0,7 g fat
- 26.6 calories
You can replace up to 10 percent of the regular flour in the recipe with guar gum.
But beware: not everyone tolerates guar gum well.
These low carb gnocchi become really delicious with guar gum!
Locust bean gum
Type: Low Carb Binder
This flour is obtained from the seeds of the carob tree. The fruit of the tree, the carob fruit, is used for this purpose.
That is why this flour alternative is also called carob flour.
You can stir locust bean gum into cold and hot liquids. It has a very high swelling property.
Mixed with water, it becomes a gel-like mass.
Per 100 grams contains locust bean gum
- 7.3 g carbohydrates
- 4,5 g protein
- 1,4 g fat
- 61,4 calories
Psyllium husk flour
Type: Low Carb Binder
Absolutely tasteless and therefore perfectly suitable as a binder is psyllium husk flour. Most often it is used in bread recipes. Very often it is also supplemented with protein powder.
If you want to replace conventional flour with psyllium husk flour, you can substitute 15 percent.
Tip: Add Psyllium husks* with another binding agent. Although psyllium husk flour provides a high level of moisture in the recipe, it does not have such good binding properties.
Per 100 grams this low carb flour contains
- 1 g carbohydrates
- 2 g protein
- 0,5 g fat
- 30 calories
Our conclusion
Low carb flours make many dishes tastier. They also bring more fiber and nutrients into the food. But beware: You can not replace low carb flour 1:1 with wheat flour.
To make it easier, it's best to Google recipes that have already been tried and tested. Then you don't have to experiment. Because it's not that easy to bake without carbs. The flour alternatives behave completely differently, often have no binding and are dry.
Good luck! :)
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