When you think of flour, you probably don’t immediately think of it as being keto-friendly. For the most part, that tends to be true – flour tends to be high in carbs by nature. While there are several keto-friendly flour options, many types of flour aren’t very keto-friendly.
So what are the worst flours for keto? We’ll review 17 types of flour that are the worst for keto because they’re high in carbs.
Curious about what these flours are? We’ll review each one below!
17 of the worst flours for keto
Most types of flours aren’t keto-friendly, so this list isn’t an exhaustive one by any means. We’ve only included flours with 25 grams of total carbs or more per serving (¼ cup) in this list, which is around half (or more!) of most keto dieters’ daily carb limit!
And a quick note on net carbs – yes, net carbs do matter for keto (total carbs – fiber = net carbs). However, the flours on this list are still not keto-friendly even if you were to factor in their net carbs.
Amaranth flour – 25 grams of carbs per serving
This ancient grain (which is really a seed) is a popular gluten-free option for making things like cookies, pancakes, and more – but its carb content makes it off-limits for keto.
Banana flour – 40 grams of carbs per serving
Banana flour is made from unripe green bananas which are high in starch and low in sugar. Because of its high starch content, banana flour is quite high in carbs and is low in fiber (less than one gram per serving).
Bread flour – 26 grams of carbs per serving
Bread flour is a type of wheat flour that is made from “hard” wheat, which is higher in the protein gluten. Gluten provides elasticity and chewiness in baked goods and traps steam while baking, which allows for the rising of bread.
Most types of wheat-based flour aren’t keto-friendly because, like most grains, wheat is high in carbs (starch).
Brown rice flour – 32 grams of carbs
Brown rice and brown rice flour are both high in carbs because they’re grains, which are generally too high in carbs to be included in a keto diet.
Buckwheat flour – 29 grams of carbs
Even though it has the word “wheat” in it, buckwheat isn’t made from wheat at all. It’s actually a gluten-free grain, but it’s still too high in carbs to be keto.
Bulgur wheat flour – 35 grams of carbs
Bulgur wheat is likely most well-known for being a main ingredient in tabbouleh, a dish containing bulgur, onions, tomatoes, olive oil, and herbs like parsley and mint. Bulgur wheat is rich in fiber, but still too high in carbs for keto.
Cassava flour – 31 grams of carbs
What is cassava flour? This gluten-free flour is made from dried cassava root, a plant native to Brazil and grown in tropical areas of the world. It’s a popular Paleo-friendly option but unfortunately doesn’t fit the bill for a very low-carb diet like keto.
Gluten-free all-purpose blend – 25 grams of carbs
Gluten-free flour blends contain a blend of gluten-free flour. Bob’s Red Mill’s all-purpose gluten-free blend contains garbanzo bean flour, potato starch, tapioca flour, whole grain sorghum flour, and fava bean flour. These flours aren’t low in carbs, though.
Millet flour – 31 grams of carbs
Millet flour is popular for making gluten-free cakes, but it isn’t a suitable flour for keto.
Pastry flour – 26 grams of carbs
Pastry flour is a version of all-purpose flour that is lower in gluten, making it suitable for making pastries and tender baked goods. Lower gluten doesn’t mean lower carbs, though!
Potato flour – 38 grams of carbs
Potatoes are starchy vegetables high in carbs, so it’s no surprise that potato flour is also high in carbs.
Rice flour (white rice) – 33 grams of carbs
Rice is a starch, so rice flour is among the highest-carb flours, which means it’s a no-go for keto.
Semolina flour – 33 grams of carbs
Semolina flour is made from “hard” (high gluten content) wheat and is a great option for making pasta.
Sorghum flour – 28 grams of carbs
Sorghum is a gluten-free grain rich in nutrients like protein and iron. While sorghum can be a good option for non-keto dieters, it’s too high in carbs for keto.
Tapioca flour – 27 grams of carbs
Tapioca flour is derived from the cassava root (like cassava flour) and has excellent binding qualities. It’s gluten-free, but not low in carbs.
Teff flour – 27 grams of carbs
Teff is an ancient gluten-free grain that is rich in important nutrients like iron and fiber. You can substitute up to 25% of white flour for teff flour in recipes – just not keto recipes.
Whole wheat flour – 27 grams of carbs
Whole wheat flour is considered a healthier option than all-purpose flour because it’s richer in nutrients like iron and fiber. It’s still not suitable for keto diets due to its carb content, though.
FAQs:
Some popular keto-friendly flours include almond flour, coconut flour, and pecan flour. These flours are not only low in net carbs but high in fat, making them perfect for keto.
Coconut flour is low in net carbs (8 grams per ¼ cup; some brands are even lower), but if you eat enough of it and exceed your daily carb goal, it could kick you out of ketosis. Eaten in moderation, though, coconut flour isn’t likely to put you out of ketosis.
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