What is KETO flour?
Updated: Nov 14, 2020
What is KETO flour? Can keto flour induce or sustain ketosis? Or is it carbohydrate-heavy and causes insulin spikes? Does it have the potential to throw us out of ketosis? Let us uncover if keto flour works or is it just another marketing gimmick.
Ever since the ketogenic diet gained popularity, the market has been flooding with numerous so-called ketogenic products. While some claim to induce ketosis, others claim to help support ketosis. While some brands use misleading terms other brands simply lie. However, all products claim to be keto-friendly.
What is KETO flour?
Most keto flour manufacturers simple replace about 25% of wheat flour with wheat protein isolate or pea protein isolate or flax protein isolate. Wheat protein isolate, pea protein isolate and flax protein isolate are not keto-friendly and are second-class, inferior proteins. The rest 75% is wheat flour and additives if any. Wheat is not ketogenic and has a high potential to spike insulin levels. Replacing wheat flour by wheat protein/ pea protein/ flax protein may only marginally reduce the carbohydrate content. Although the carbohydrate content reduces, it does not make the keto flour a ketogenic product. Some brands may use misleading terms like low-carb, low sugar, no sugar, diabetic-friendly, high-fibre, keto, keto-friendly etc. to claim that their product is keto-friendly.
About the FAT content:
In a ketogenic diet, both FAT and PROTEIN play a very important role. Hence, a ketogenic product should have both these macronutrients. In a keto-friendly product, at least 50% calories should come from FAT alone and less than 10% calories (the lesser the better) should come from carbohydrates. Also, the type of fat should be saturated fat and not polyunsaturated fatty acid (PUFA) which is highly inflammatory. Most brands will load PUFA to the so-called keto products to lower the costs (or increase profits) and claim the product to be high in fat. Such a claim is misleading, as it does not give an idea of the type of fat.
A product which is HIGH in CARBOHYDRATES, has SECOND CLASS PROTEIN and is LOW in SATURATED FAT cannot be called KETO-friendly. It has full potential to throw us out of KETOSIS.
Most keto flours are more or less similar to the ordinary wheat flour.
It is important to check the type of fat (should be saturated fat), amount of calories coming from fat (should be at least 50%) and amount of calories coming from carbohydrates (should be less than 10%) for a product to be keto-friendly.
Whatever the claim is, basis the ingredients list and the nutrition profile, we can decide if the product is keto-friendly or not.