Even the considerable popularity of the ketogenic diet would not be enough for some foodies to consider the protocol if it eliminated bread, and I cannot blame them!
The obsession I have with buttered #bread is as strong as that of any self-respecting food lover. Certain sacrifices take away a sense of joy in life that you cannot totally leave behind—believe me, I empathize.
As an alternative to the traditional sandwich, using a lettuce wrap is a lovely light option. Yet there are times when fresh bread is needed to make gooey grilled cheese or buttery French toast drizzled with sugar-free syrup.
The most delicious sandwich bread is slightly chewy with a hearty crust, and this spot-on sandwich selection is a fantastic option that checks all the boxes in terms of flavor, texture, and taste!
The use of fibrous and low-carb #lupin flour and oat fiber—not to be confused with oat flour, which is significantly higher in carbs—combine to make the most lovely everyday loaf that you'll surely make weekly for use in both savory and sweet recipes.
A Word About Gluten and the Keto Diet
The ketogenic diet often emphasizes improving health and reducing inflammation. In view of this, some people wonder whether eating gluten is advisable, not knowing if the protein is keto-friendly.
Those suffering from Celiac or Crohn's disease may experience digestive issues and increased inflammation as a result of consuming #gluten. However, it has a macronutrient profile that can be beneficial to anyone watching their carb intake. A cup of it contains 13.6 grams of carbohydrates and makes bread and other baked goods more tender and similar to the high-glycemic, grain-based options we all know and love.
However, you may wish to consider eliminating the ingredient, even found in unassuming places, like certain brand's condiments, if you notice persistent fatigue or bloating after consuming them, as those symptoms may indicate non-Celiac gluten sensitivity or other issues, which can result in significant digestive disturbances.
Culinary Uses of Lupin Flour
If you're trying to lose weight or lower your carb intake, and you love to bake, your first choice might be almond or coconut flour, and those are excellent keto-friendly options, but the lupin bean and its versatile flour offer a nutrient-dense and flavorful alternative worth consideration.
Just note, it's wise to add a touch of keto-friendly sweetener to recipes when using this low-carb flour, to help manage the intensity of its slightly bitter taste.
Recently, I used the King Arthur Sugar Alternative to make pancakes, pizza dough, and a number of other dishes with lupin flour, to neutralize its taste, to great success. Plus, its ultra-fine mill dissolves completely in beverages and serves as an excellent base dredge when frying foods.
Lupin flour can be used in baking breads, cakes, pancakes, to thicken soups and sauces, and to dredge both sweet and savory dishes for frying. As with all flour substitutes, however, you may need to experiment with ratio conversions until you achieve the right results. Or you can follow my tested recipes for successful results every time.
If you use a sugar alternative to dampen down the slightly bitter aftertaste some people notice with this flour, you can easily prepare tasty and carb-conscious bread, tortilla, #biscuit, or cracker recipes to satisfy every craving so you stay the course on your low-carb, high-fat journey.
Plus, lupin flour boasts some impressive health benefits not found in other low-carb options. You get one of the richest sources of plant #protein and #fiber—about twice as much as other legumes—which helps curb your cravings with ease, while aiding in feelings of satiety.
Plus, these fibrous pods contain significantly less carbs, landing lower along the glycemic index with a substantial source of polyphenols and zeaxanthin, which provides the body with beneficial antioxidants and cholesterol-lowering phytosterols—perks further compounded by the potent properties of metabolic #ketosis experienced when following a ketogenic diet.
Is Oat Fiber Keto?
In contrast to oat flour made by pulverizing whole oats, oat fiber consists of the ground outer husk of the oat, meaning that it is indigestible to the body, which makes it a keto-friendly food that is not likely to spike blood sugar levels.
Make the Bread!
Aside from its abundance of fiber, this keto-friendly ingredient also has zero #netcarbs and gives cakes and other baked goods the most amazing texture!
In addition, oat fiber can extend the shelf life of food products due to its water absorption properties. It also acts as a refining element as well as a texturizing agent for baked goods, meats, and beverages.
Further, oat fiber contributes to an improved crumbling texture in baked goods, which may be particularly useful in gluten-free keto recipes, as well as thickening batters and marinades that are low in carbohydrates.
It's true that oats are often touted as a healthy food, especially for lowering cholesterol. However, at 40 grams of carbs per cup, it's not recommended on a keto diet. Instead, adding unsweetened coconut shreds, hemp seeds, almonds, and a variety of low-glycemic fruits to an overnight chia seed pudding is a great substitute for simple carbs.
Furthermore, oat fiber not only improves baked goods' texture, it lowers cholesterol and blood sugar levels, supports healthy gut bacteria, and enhances feelings of fullness.
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