You are interested in ketogenic baking? In this article, you’ll learn all about ketogenic baking, including a delicious recipe for keto biscuits!
Ketosis and baking – is this possible?
We certainly do not need to go deeper into what’s behind the ketosis, because there’s plenty of information on this website. The Ketogenic diet is a diet that allows very little carbohydrate, an extreme low carb diet so to speak.
Nevertheless, we would like to reiterate here that ketogenesis is only activated if you consume extremely little carbohydrates. As we already wrote in our guide , you should consume less than 30 grams of carbs, which means a maximum of 5% of your total energy intake. This means, conversely, that you should increase the protein content moderately (to 25%) and the fat intake significantly (to 70%).
How can baking recipes with so few carbohydrates be realized? The trick is that you leave out the ingredients in the recipes that bring in a lot of carbohydrates suggests http://www.ketosumo.com/.
Which ingredients should be left out when ketogenic baking?
There are 2 key ingredients that you should focus on when baking.
- Wheat flour: Wheat flour is contained in virtually all baking recipes. However, this contains over 70% carbohydrates. These carbohydrates are also short-chain in white flour and lead to a high insulin secretion.
- Sugar: Sugar is also included in most recipes, at least as far as cakes and pies are concerned. Unfortunately, sugar is 100% carbohydrates! In breads, sugar is rarely processed, yet we have here by the wheat flour big problems if we want to feed ketogen.
If possible, you should leave these two ingredients out. But how do you replace flour and sugar?
- Almond or coconut flour: almond or coconut flour has a significantly lower carb content, so almond flour has only 4% and coconut flour only 9% carbohydrates. In addition, these delicious alternatives provide more fiber and healthy fats. Coconut flour is particularly suitable for baking desserts, almond flour is more neutral and is more suitable for breads and rolls.
- Sugar Substitutes: Instead of sugar, we recommend sugar substitutes such as sorbitol, xylitol or erythritol .
Extra tip: If you want to add more flavor to your bakery products, you can use Flavor Drops. These are taste drops that have no calories and no carbohydrates. Ideal for baking your low carb!
- 100 g of butter
- 80 g almond flour
- 1/2 teaspoon baking powder
- 40 g of xylitol
- 1/2 tsp vanilla pod extract
- 3 drops of lemon flavor
- pinch of salt
- Liquify the butter in a pot. Meanwhile put almond flour, baking soda and xylitol in a bowl. Then mix these ingredients with the butter, vanilla pod extract, lemon flavor and salt to a homogeneous dough.
- Place the dough in a cling film and roll it flat with a rolling pin, ideally to 4mm thickness. Then leave the dough cold for 30 minutes.
- Cut out the cookies with any cookie cutter and place them on a baking sheet lined with baking paper. Then bake for 5-6 minutes at 160 degrees in the oven.
- Attention: At first the cookies are very soft, they have to cool down a bit. For this you have to gently lift the baking paper with the cookies from the still hot baking tray. Good Appetite!