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The flour allowed in keto is one of the very important things that many people look for before they start the diet.

This is one of the difficult things that everyone who wants to follow the ketogenic diet faces is the inability to eat some distinctive foods made from flour, such as pizza, bread, biscuits, sweets, and other products, and the reason for this is It is made from flour that is high in carbohydrates, low in fiber, and poor in minerals, vitamins and fats, and is therefore prohibited.

Legumes allowed in the keto diet

7 types of flour allowed in keto

Such foods do not exist on any low-carb diet, but there are low-carb baked goods that can be enjoyed on the keto diet.

The matter here depends on the type of flour used, and this means that if we use low-carb flour, we will be able to eat these foods.

The flour allowed in keto is low-carb, gluten-free, and is usually made from nuts or seeds. 

Below we will learn about each type of flour, and how to use it in making low-carb bread.

Why is white flour not considered low carb?

Before talking about the flour allowed in the keto diet, we find some people asking: 

Is white flour or wheat flour one of the types of flour allowed in the keto diet?

Here we answer: Whole wheat flour is considered a complex carbohydrate, as one cup contains more than 14 grams of fiber. 

When the grain is broken into flour, the wheat kernel is separated into three parts: the endosperm, the bran, and the germ:

• Endosperm: The center of the grain – and with its starchy texture, it makes up most of the carbohydrates.
• Bran: The outer covering of the grain, which gives the grain its texture, color, and fibres.
• Embryo (seed): where all the nutrients are stored.

When extracting white flour, white flour is stripped of the bran and germ, consisting entirely of the endosperm. 

As the fiber and nutrients are removed, only carbohydrates are left behind, so its shelf life is longer.

You may see in the store that wheat flour has a shorter shelf life; This is because the bran and germ contain fats that tend to spoil quickly.

Every quarter cup of white flour contains:

• 23 grams of total carbohydrates.
• 0 grams of fat.
• 3 grams of protein.

While whole wheat flour for the same amount as the previous one contains:

• 22 grams of carbohydrates.
• 4 grams of protein.

If you follow the standard keto diet, in which the daily consumption ranges between 20 and 50 grams, it is recommended to stay away from white flour products because they constitute 75% of your daily consumption of carbohydrates.

Therefore, white flour and wheat are among the types of flour prohibited in the keto diet, but do not worry, there are many types of flour allowed in keto, which are called keto-friendly alternatives.

Flour allowed in keto

Coconut flour is the most important type of flour allowed in keto:

It is one of the most important types of flour allowed in keto, as it is a low-carb alternative.

You can make your own coconut flour at home by taking the wet coconut pith and scraping the dry coconut pith into a food processor.

This way you can benefit from all the nutritional benefits of coconut, as it provides mono and polyunsaturated fatty acids, fiber and other nutrients such as iron, manganese and copper.

Almond flour is one of the finest types of flour allowed in keto

It is also one of the types of flour allowed in keto, as it is gluten-free, but it contains a smaller amount of carbohydrates.

Almond flour helps improve cholesterol, general heart health, blood sugar levels, and energy, and also fights some types of cancer.

Almond flour is also an important source of vitamin E, iron, manganese, magnesium, potassium, and calcium.

It is one of the most important types of flour allowed in the keto diet.

Almond flour can be made at home. 

All we need is peeled almonds and a powerful blender to make it softer, but you should avoid using it in cakes, sugar cookies, or other recipes in which you need finer flour.

Information you know for the first time about peanuts and the keto diet

Flax seed flour is one of the types of flour allowed in keto

It is one of the most popular types of flour allowed in keto.

Flax flour improves skin and hair health, helps lower cholesterol, supports intestinal and digestive health, improves hormonal imbalances, and is a powerful source of antioxidants known as lignans.

Sunflower seed flour is one of the types of flour allowed in keto

It is one of the keto-friendly alternatives, because it is low in carbohydrates. One cup of it contains:

• 2 grams of carbohydrates
• 7 grams of fat
• 6 grams of protein.

To prepare it, simply grind raw sunflower seeds in a food processor until they reach a flour-like consistency.

Hazelnut flour is one of the types of flour allowed in keto

Hazelnut flour is one of the types of flour allowed in keto. 

Although it is less known, it can be an excellent alternative to almond flour.

It has a finer consistency than almond or flax flour, but it is not as smooth or dense as coconut flour.

Pecan flour is one of the types of flour allowed in keto

Pecan flour is a relatively new ingredient in the world of low-carb baking, but it has many health benefits and is one of the types of flour allowed on the keto diet.

Psyllium husk is one of the types of flour allowed in keto

It is one of the types of flour allowed in keto, as it is an excellent source of dietary fiber, and it is also rich in probiotic bacteria that are important for the intestines, making it a chosen ingredient for those with irritable bowel syndrome.

Thus, we have reached the end of the list of flours allowed in the keto diet, but we cannot conclude our conversation about using low-carb flour without mentioning this advice:

To extend the shelf life of any keto flour, store it in an airtight container and, if you don't bake often, keep it in the refrigerator or freezer.

Conclusion

In conclusion, choosing the right flour is a crucial step in ensuring that the keto diet steps are beneficial for you.

Try almond flour, coconut flour, flaxseed flour, hazelnut flour, and even lesser-known options like sunflower seed flour for beneficial choices.