KETO BAKING ESSENTIALS
Maintaining a healthy lifestyle, even if you're a fitness enthusiast, can be challenging. This is especially true when it comes to your eating habits if you have a sweet tooth. If you think starting a keto diet means you have to give up delicious baked goods and desserts, think again friends - we’ve got you covered! In this article, we’ll cover some easy ways to substitute pantry staples so you can continue to bake all your favorite desserts without the guilt!
KETO FRIENDLY SWEETENERS
1. Granulated Swerve Sweetener is one of the most popular keto-friendly sweeteners. It’s a good option as it is used and measured just like sugar. Most people don’t experience any aftertaste, although some experience a cooling sensation. This sweetener does contain oligosaccharides, so some people might experience digestive discomfort.
2. Pure Granulated Erythritol is a great alternative for those that experience digestive discomfort from the oligosaccharides found in Swerve. Pure granulated erythritol is around 70% as sweet as sugar. When purchasing erythritol, make sure it’s in a pure form and watch out for sneaky, non-keto-friendly ingredients, such as dextrose or maltodextrin (essentially just other names for types of sugar).
3. Granulated Allulose is a very popular sweetener among keto enthusiasts. Most people say this tastes more like sugar than any other keto-friendly sweetener! Allulose is a non-nutritive sweetener called a rare sugar. It also caramelizes really well (even better than sucrose), and it doesn’t recrystallize in cooled baked goods as erythritol does. Since allulose doesn’t ferment very well in the gut, it may also be a great choice for those that experience digestive problems with Swerve or erythritol.
KETO FRIENDLY SALTY & SWEETS
1. Lily’s Sugar-Free Dark Chocolate Chips are sweetened with erythritol, inulin, and stevia, and are about the same size and texture as regular chocolate chips. These may be a little pricey, but they are a great option if you really want chocolate chips.
2. Lakanto Chocolate Chips don’t contain inulin, so if you have digestive discomfort with Lily’s chocolate chips, you might want to try these. Lakanto’s chips are sweetened with monk fruit and erythritol. They are slightly sweeter than Lily’s chips.
3. Nuts & Nut Butters are popular ingredients when it comes to baking, so be sure to have these available if you plan to make desserts. However, not all nuts (or nut butters) are created equal! To ensure you’re getting your healthy fats, remember to look for macadamia nuts, almonds, pecans, or walnuts, and try to avoid using peanut butter in your recipes. Also, when it comes to these nuts, it’s best to buy nut butters made with real ingredients.
KETO FRIENDLY FLOURS
1. Coconut flour is a great way to get a slightly sweet taste to your baked goods while being healthier and not as heavy as traditional flour.
2. Ps yllium husk fiber, although technically not a flour, can occasionally be used in combination with coconut flour to create a more gluten-like texture. It’s useful when baking things like keto bread, rolls, and other thick foods.
OTHER KETO-FRIENDLY INGREDIENTS
● Unsweetened Cocoa Powder is a must-have for any pantry, as it’s a great way to get that delicious chocolate-like taste without all the sugar and calories.
● Cinnamon is an underrated seasoning. When fresh, cinnamon has been shown to support gut health, lower blood pressure, and much more.
● Vanilla extract is such an important part of baking! If you want to up your baking game, it’s important to buy real vanilla extract (never imitation). Be sure to check the ingredient list on the back of the bottle to make sure you’re getting the real deal and not anything packed with artificial sugars. Look for “organic vanilla extract” or something similar.
● Collagen Peptides have a lot of great benefits. These are especially prevalent when taken in the morning, potentially in coffee or a smoothie. It’s also a sweet (pun intended) addition to keto baking recipes. Plus, collagen can have various flavors which will give your dish a little extra sweetness!
● Real heavy cream powder is one of the main ingredients in a lot of popular recipes. It’s great because you don’t have to refrigerate it or worry about a short shelf-life like you do with regular cream.
● Pork Rinds have always been popular in low-carb diets, but some people forget that they act as a great substitute in a lot of recipes. You can grab unflavored or lightly salted pork rinds and crush them up for cheesecake crusts or use them as a filler for your cereal.
● An important part of a keto diet is removing any inflammatory foods and oils, which is why Avocado or Flaxseed Oil are the best oils to consume. Studies have shown that other oils, like corn and soybean, are high in Omega-6, which can cause chronic inflammation.
● Not surprisingly, baking soda is a must-have when mixing up those tasty desserts! Be sure to use fresh baking soda when baking. Quick Tip: If you’re not getting great results with your food, old baking soda could be to blame so keep an eye on that expiration date!
● Baking Powder (like baking soda) is important so be sure to replace your baking powder regularly for the best results.
● Luckily you don’t have to worry about weird processed ingredients with baking paper like Parchment Paper or Aluminum Foil! These are super important to have on hand. You never know when you’ll have to make a quick batch of brownies!
As you can see, there are lots of great substitutions for flour, sugar, and baking oils when following a low-carb diet. As with most things, some might work better for you than others, so don’t forget the best part of baking: trial and error! Learning how to bake while on a ketogenic diet might take some time, patience, and experimenting, but once you understand what ingredients to use, you can really indulge and treat yourself without feeling guilty. After all, just because you’re focusing more on your health and wellness, doesn’t mean you have to hate the foods you eat. Happy baking and stay healthy friends!
Author: Tony Berardo, Date Published: August 24th, 2022
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