Introduction to Low Carb baking

WHAT IS LOW CARB BAKING?

Low carb (Low carbohydrate) baking is baking with ingredients low in carbohydrates, like cane sugar and wheat flour. Instead, you bake with ingredients with low carb content like nuts, seeds and zero carb sweetners.

People following a low-carbohydrate diet can lose weight, but the diet is no more effective for this than a low-fat diet. Although weight loss may be rapid, initially as a result of water loss, when the diet stops weight is regained just as quickly. Any weight loss from following the diet is merely a result of reduced calorie intake.

Limiting carbohydrate consumption is a traditional treatment for diabetes. Some experts recommend a low-carbohydrate diet as the first, default treatment for people with diabetes.

An introduction to Low carb baking for beginners, to explain some ingredients used in making low carb desserts and treats

 

I often get asked why bother with low carb baking; trying to make low carb versions of breads, cakes and treats and my answer is that low carb eaters (other kinds of dieters) often have cravings or miss their treats and its not really fair to deprive them of the good things of life.

Low carb baking is similar to any other kind of baking except now you have to be mindful of the ingredients and how their proportions in mixing with other regular baking ingredients like eggs and butter.

At this junction, ill like to emphasize that the recipes and foods i prepare are low carb; meaning that there are still some carb content so don’t be alarmed when a recipe calls for some high carb ingredients, but be mindful that the proportions will be used for flavoring in small amounts and they will be used in only a few recipes.

 

LOW CARB BAKING INGREDIENTS

Here is a list of ingredients mostly used in low carb baking.

NUTS

Nuts are used mostly as finely ground meal in most recipes to replace the flour of an original high carb variation. Nuts used are almond, coconut, tiger nut and groundnut. Groundnut is a legume with high carb content and it is mostly used in small amounts because of its concentrated flavour

 

FIBER

It is necessary to add fiber to your baking to aid your digestion and soluble fiber is the choice. Psyllium Husk (whole or ground) is used to provide a high fiber content in recipes. Oats may also be used sparingly too but it has a high carb content.

 

SEEDS

Seeds help to boost your nutrition by adding texture, fiber, protein and flavour. Flaxseed, Chia seeds, sesame seeds, pumpkin seeds and sunflower seeds, are toasted and used in a variety of recipes.

 

FATS

Use room temperature unsalted butter, coconut oil and olive oil in your low carb baking. These oils do not need to be refrigerated

 

SWEETENERS

Splenda is made from chemically altered sugars, it has a pleasant taste but it contains carbs (because it contains maltodextrin which has carbohydrates)

Xylitol is a sugar alcohol; it sweetens like sugar and contains indigestible sugar (your body does not absorb it). To much consumption of  it may have a side effect of causing gas, cramping or diarrhea.

Erithritol is also an sugar alcohol its an effective sweetener with the same properties as xylitol above

Stevia is made from the leaves of the stevia plant. it has no adverse effect on your health but it leaves a bitter or disturbing after taste when used by itself as a sweetener.

My recipes mostly use a combination of splenda, xyilitol (or erithritol) and stevia.

i do this because Stevia is carb free but the bitter taste needs to be balanced with Xylitol which sweetens  effectively but has possible intestinal disturbances if used in excess and Splenda drives up your carb content is used alone.

molasses and honey are used in small amounts just to add flavour in a few recipes.

 

FRUITS

Dates, currants, blueberries, cranberries, and bananas are full of good nutrition, but are very high-carb and must be used sparingly.

EGGS

Use large eggs at room temperature. Large will vary in different sizes though.

 

CHOCOLATE

Sugar-free chocolate made with sugar alcohols is wonderful to use for making cookies, desserts, candies, and glazes. Chocolate is used in many recipes and often needs to be melted. Sometimes different types are combined, such as unsweetened baking chocolate and sugar-free milk or semisweet chocolate

 

CREAM

Use heavy cream, but if you want a lighter cream (to use over fruit or cereal, for instance) dilute the cream with a little water. Heavy cream gives a little more body to recipes. However, it is also slightly richer in fat than regular cream.

Are there any ingredients you think are missing from this list or any you are wondering if it counts as low-carb? please leave a comment below, i’ll love to hear from you.

 

Cheers


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