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Wheat flour is a flexible ingredient in many food dishes. However, is wheat flour keto friendly? Can people on the keto diet use it on their keto dishes? Let's find out!
What Is Wheat Flour?
Wheat flour is made from ground wheat and it comes in many different types. And you can distinguish wheat flour by the amount of gluten they have. "Soft/weak" varieties have a low amount of gluten while "hard/strong" varieties have a high amount of gluten.
Wheat flour is used to make baked goods like bread, cakes, cookies and other pastries. It can also be used to make pasta, coating for fried chicken/cutlet and many more.
Nutritional Information For Wheat Flour
Let us analyze wheat flour's nutritional information so we can answer the question: is wheat flour keto friendly?
One cup, weighing 125g, has 455 calories, 1.2g of total fat and 95g of total carbs. It also has 3.4g of dietary fiber, so it means it has 91.6g of net carbs per cup. Furthermore, it has 2.5mg of sodium, 134mg of potassium and 13g of protein.
Is Wheat Flour Keto Friendly? Can You Use It While On Keto?
No, wheat flour is not keto friendly and you cannot use it as an ingredient for keto dishes. It is minimally processed but is high in carbs (91.6g of net carbs per 125g serving). And it can kick you out of the ketosis state even with a small serving size.
Keto Friendly Alternatives For Wheat Flour
Konjac flour is the powdered root of the konjac plant and makes a good wheat flour alternative. It has no carbs or fat since it is 97% water and 3% fiber.
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This is another great alternative to wheat flour. Lupin flour is made from sweet lupin beans. And it has 12g of protein, 2g of total fat and 1g of net carb per 30g serving.
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Coconut flour is made from dried and ground coconut meat. It is high in fats but has a moderate amount of carbs (7.3g of net carbs and 64.5g of total fat per 100g). So it is advised to use it in moderation.
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