What’s also interesting about coconut flavor is that it doesn’t add much coconut flavor to baked goods. Almond Flour

The added psyllium bulks up the fiber to leave a mere 1 gram of net carbs per serving.

Plus, it has antiviral properties (thanks to lauric and caprylic acids) that can support a healthy immune system and keep away dangerous bacteria, fungi and viruses, Balk adds. "Sunflower seed flour tastes a bit nutty but is subtle enough to be used in most recipes," Norton says. Almond flour is a better option for people who struggle to keep their blood glucose levels low thanks to their satiating fat content, Norton adds.

Sunflower seed flour is less expensive than chia flour or flax seed flour. On top of that, pumpkin seed meal is exceptionally rich in protein, so it can help you feel fuller for longer when added to keto recipes.

A quarter-cup of coconut flour contains 120 calories, 4 grams of fat and just 3 grams of net carbs with a whopping 12 grams of fiber, according to the USDA. Like almond flour, almond meal is also very nutritious 2. It’s richer in polyphenols, however, which are mostly concentrated in almond skin 3. 2019 April 1 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients, Bodyweight Exercise: Effectiveness, Advantages and Samples, Keto Hair Loss: Reasons Why Your Hair Falls Out and How to Prevent It, The Best 5 Keto Diet Hacks: More Results, Less Side-Effects. However, it became a popular wheat flour substitute with the growing popularity of low-carb diets. Below are examples of keto flour substitutes to use in your breads, pancakes, muffins, and more. Flax seeds contain a wealth of omega-3 fatty acids. Did you know that almonds are actually a seed, not a nut?

Make sure to hydrate with plenty of water when you eat flax seeds because of the fiber content: these little seeds otherwise can soak up water in your gut and cause binding problems that you don’t want.Â. However, you can easily bake keto-friendly recipes by using some alternative flours that are low in carbs and still lend your homemade treats that fluffy texture. Omega 3s reduce inflammation, support brain health, reduce cardiovascular disease risk, and so much more. Use almond flour to make this savory garlic, dill and cheddar bread that boasts just 2 grams of net carbs per serving. It has little carbs, a mild and slightly sweet taste, and moist texture.

The product does not contain any fat or protein, unfortunately, but it’s still really good for gut health and possibly glycemic control 8.

Unlike most coconut products, coconut flour is relatively low in fat since most of it was extracted during coconut milk making. Feel free to add more fat by topping with a cream sauce, a peanut dressing, a dollop of Greek yogurt or avocado. Be aware that when you mix this flour, it has a strong smell, but the smell disappears as you cook it.  Most people like it as well or better than coconut flour in terms of how it tastes and it has a nice texture. "It helps stabilize blood sugar, improve satiety levels and acts as a prebiotic," says Norton, so you won't have to worry about your blood sugar levels fluctuating too much when you're enjoying a batch of keto cookies. On a keto diet, flax meal is a fantastic flour substitute at only 1 g of net carbs in a 100 g serving.

Sunflower seeds give you vitamin E, selenium and copper, Norton adds. Because of this, they also reduce inflammation. Brands we love: Pure Organic Almond Flour and Blue Diamond Almond Flour. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Unlike all the other types of keto flour, cricket flour is very rich in vitamin B12. Secondly, keto flours add a different taste and texture to recipes, which may also require adjusting to get it right. Almond, walnut or other nut meal or flour is one of the best grain-free alternatives to regular flour. That’s because a little goes a long way as it is a very fibrous flour that tends to absorb a lot of water. You will, however, need to adjust the ingredients since keto flour substitutes don’t behave like flour. A third-cup serving of almond flour packs in about 170 calories, 15 grams of fat and just 2 grams of net carbs with an impressive 4 grams of fiber, per the USDA.

Flour Choices for a Keto Low Carb Diet. A good all-purpose gluten free Paleo flour is King arthur Paleo flour. Beware that since almond flour is free of gluten, baked goods will turn out denser and flatter as opposed to those made with wheat flour," she says. Coconut flour is my go-to flour because it is nutritious, high fiber, and tasty.  And a little bit goes a long way. Although not ready for prime time yet, I had to list it because it’s definitely an option for people who are on low carb keto diets.Â, Some experts argue that eating insects will be part of the solution to food shortages in the future.  I hope that the public will warm up to this idea too.Â. Ground flax seeds are not only low-carb, but they’re also one of the healthiest and most nutritious foods you could eat. It can be used a one-to-one ratio, much like with almond flour or meal; however, sunflower seed powder is pricier. TheHealthy RD © 2020.All Rights Reserved, Sunflower seed meal (good for nut allergy). Flax seed flour  or flax meal is one of the low carb flours that are good used along with other keto flours.  This nutritious flour is the lowest carb flour substitute along with chia seed flour. Psyllium Husk Powder and Herbal Secrets Organic Psyllium Husk, Read more: A 7-Day Keto Diet Meal Plan That Burns Fat.

So, if you’re interested to learn which flour substitutes are best for your keto diet, our article includes a list of the 7 best to consider. Besides being keto, coconut flour is paleo-friendly, gluten-free, and usually safe for people allergic to tree nuts.