XLR8 Guide to Low carb flour

If you love cooking then you may feel a bit confused with what flour to use now that you are following XLR8.

You have probarly never used any of these flours before and wonder how they behave compared to wheat based flour.

What are the low carb flours to use

Soy

You can replace up to 30 percent of wheat flour with soy flour in baked goods including bread, muffins, pancakes and cookies. Soy flour causes quick browning, so watch baked goods carefully, and take them out of the oven a little early.  You can use XLR8 ONE Natural Shake as a substitute for soy flour in recipes.

Flaxseed Meal

There are several different types of flour made from seeds. Flaxseed meal is an excellent source of omega-3 fatty acids and can be used in muffins, pancakes and other baked goods as an oil or butter substitute. A 1/4-cup serving has 8 grams of carbohydrates. Although more difficult to find, sunflower seed flour is very low in carbohydrates with less than 6 grams per 1/4 cup.

Almond Flour

Almond flour works well as a wheat flour substitute. Because it is so dense and crumbly, you'll need an extra egg to give baked goods rise and structure. 

The almonds are finely ground and blanched to remove the skins. The flour is rich in vitamins and minerals and provides the most calcium compared to any other nut.

A serving (1/4 cup or 28 grams) of almond flour has around 160 calories, 6 grams of carbs and 3 grams of fiber. Making this only 6 total carbs or 3 net carbs per serving.

Almond Meal

Almond Meal is made slightly different than almond flour. Instead of blanching the almonds to remove the skins, the skins on the almonds are kept on. It’s a little bit coarser than almond flour and still bakes the same. 

Coconut Flour

Coconut flour is low in carbs, extremely high in fiber and protein. Baking with coconut flour is a little tricky since it absorbs a lot of water.  It’s fairly common to find coconut flour recipes include 2-3 eggs per ¼ cup

For example coconut flour absorbs more liquid than any other low carb flour so generally it is used in small amounts (1/3 – 1/4 of wheat flour) and many more eggs are required.

Psyllium Husk

This is not a flour, it is a great addition to any low carb pantry. Psyllium husk is all fibre and is used as a colon cleanser. In baking, it can to add volume and thickener to help the recipes bind together. This leaves a recipe with a great crumb like texture.

There are plenty of recipes to try but if you love cooking why not start experimenting with cooking and using low carb flour.

Make sure you check out MY XLR8 app for your recipes.