Cooking low carb and low fat is very different from regular cooking and takes some getting used to. Sugar and flour – the foundations of almost all baked products – are very problematic items for those following a lowcarb/low-GI lifestyle. Traditionally, baked products are high in fat as well. Therefore, in order to prepare delicious casseroles, breads, cakes and cookies without all the carbs and fat, the following are substitutes for problematic ingredients.
- Sugar substitutes
- Soy products
- Nut products
- Whole grain and oat flour
- Egg substitutes
- Shredded, unsweetened coconut
- Natural, unsweetened peanut butter and applesauce
- Flaxseed
- Light soy milk
- Light whipped topping
- Sugar-free preserves and jellos
Some of these items, such as the coconut, peanut butter, whip, jam and jello, can be used directly in place of their high-carb or highfat counterparts; however, working with the sugar substitutes and the various flours may take some getting used to until you arrive at a satisfactory finished product.
Soy Products
Soy flour is ground raw soybeans, and it's available in regular and defatted versions. It has more protein than carbohydrates – a 1/2 cup has 23.5 grams of protein and about 10.5 grams of usable carbohydrates (plus over 8 grams of fiber, making it a good source of this important nutrient). Try to buy the defatted kind: not only is it lower in calories, but fat in any product makes it go rancid sooner.
Some brands of soy flour can have a very strong, bean-like flavor, so experiment to see which brand you like best. For those who cannot accustom themselves to the taste of soy flour and are not concerned with the carb content of the recipes, wheat flour can be used. It is recommended to store soy flour in a cool, dry place, or if kept for a long time, in the refrigerator or freezer.
Soy protein powder, also called soy protein isolate, is, as its name suggests, protein that has been separated, or isolated, from the carbohydrates, fat and fiber of the soy bean. This means that it has fewer carbs and more protein than soy flour.
These high-protein, low-carb products have countless uses. Soy flour can be used instead of wheat flour, either in combination with other ingredients or on its own. Soy protein powder works as a thickener, binding the other ingredients together. It is also very healthy, and many people consume it regularly by adding it to shakes to make a nutrition packed, delicious beverage.
Whole-Grain and Oat Flours
Whole-grain flours, such as whole-wheat and oat, are valued for their superior taste. The relatively high number of carbs in these grains is offset somewhat by the substantial quantity of fiber they contain (which is deducted from the carb values when calculating nutrition facts). They are used here in small amounts in combination with lower-carb flours, such as soy and almond. Oat flour is whole oatmeal ground into a flour. Although it is not really low carb, it's lower in carbs than any kind of wheat flour. Two ounces of oat flour contain 43 grams of carbs, of which 8.3 are fiber, for a usable carb count of 34.7 grams. Yet two ounces of all-purpose enriched white flour contain just over 40 grams of usable carbs.
Oat flour is healthier and somewhat lower in carbs, but someone following a low-carb regimen should use it in small amounts. Most recipes use only a few tablespoons of oat flour, because it improves the texture of baked goods and is low on the glycemic index. It has been noted to be heart healthy and can improve HDL ("good") cholesterol levels.
Nut Products
Nut flour and a variety of ground nuts can usually be found in supermarkets, health food stores, and baking supplies stores. Almond flour is the most popular nut flour available, because due to its low-fat content, it has a similar consistency to wheat flour – more so than other higher-fat nuts. Ground nuts contribute protein, fat and calcium. One ounce of almonds yields 1/4 cup, finely ground.
In most recipes, for every 1 tablespoon of wheat flour, one can substitute 2 tablespoons of ground almonds. In this cookbook, it has already been done.
Egg Substitutes
Just Whites are dried egg whites, available in the baking section of many supermarkets. Also available in many supermarkets are pasteurized, liquid egg whites. They are packaged in what look like milk containers and can be found in the refrigerator section. Measurement equivalents are on the container. In most recipes, 2 egg whites can be substituted for each egg yolk. Keep in mind that egg yolks contribute to a moister consistency, due to their fat content.
Shredded, Unsweetened Coconut
Many health food stores and Indian groceries carry unsweetened, shredded coconut. This can be used by low-carbers as well as people with various allergies, but in limited amounts, since it contains saturated fat. Shredded coconut can be used to make delicious cakes. If you want a smooth-textured cake, such as a birthday cake, use the finest-ground unsweetened coconut you can find – or run it through a food processor or blender yourself; it'll still work even if it feels "wet." A coarser ground coconut can be used for denser cakes.
Four ounces of the medium coconut makes approximately 1 3/4 cups – but it varies by particle size.
Natural, Unsweetened Peanut Butter
Peanut butter can be a high-fat/low-carb substitute for oil. Although high in fat, small amounts of natural peanut butter are excellent in a variety of baked goods. Peanut butter can take the place of the hydrogenated fat in cookies or pastries.
Applesauce
Applesauce can be a low-fat/high-carb substitute for oil. In many recipes, half a cup of oil can be replaced with half a cup of natural, unsweetened applesauce, yielding very similar results.
Flaxseed
Flaxseed has an ideal combination of healthy fat and fiber. In low-carb baking and cooking, it adds body and texture, as well as giving a pretty, speckled appearance.
Light Soy Milk
The great advantage of soy milk is that it can be used virtually wherever milk is called for, but it is pareve (non-dairy). Sauces, custards, ice cream and mousse can all be made successfully with soy milk. It is also a healthy product in itself, much preferable to chemical milk substitutes and coffee creamers. Soy has a distinct taste that takes getting used to, but most good brands do not have an overpowering flavor, and in any case, you can use flavorings and extracts to cover the taste.
Sugar Substitutes
Sugar is a very complex substance and does much more for food than just sweeten. It adds bulk and structure to food, acts as a preservative, and gives baked goods their golden color because it caramelizes (turns brown when heated). For this reason, it is not always possible to replace the sugar with a sugar substitute in all your recipes. It is important to keep in mind that baked items made with sugar substitutes should always be stored in the refrigerator or freezer, since they tend to mold more quickly.
Modern Western society has gravitated toward very sweet foods. Many recipes will still taste good if their sweetness is reduced by a quarter or more. It is well-known that the less sugar a person consumes, the less sugar he will crave.
Denser cakes work best with sugar substitutes. Light and fluffy cakes lose their height and take on a different texture when real sugar is not used. Using a combination of sugar and sugar substitute will improve their taste and texture, and give you that golden brown color.
Some people do not feel comfortable using large amounts of artificial sweeteners. They can use more sugar, if they are not carb-restricted. For those with diabetes, sugar is allowed in moderation, in line with the instructions given by one's health-care team. For those who are not used to the taste of artificial sweeteners, lemon juice, flavored extracts and grated fruit rind make foods very flavorful and help cover up the aftertaste. There are a variety of artificial sweeteners on the market.
The following is a list of the most popular generic types of artificial sweeteners used today:
Saccharine is a non-caloric sweetener that is 200 times sweeter than table sugar. It is found in many foods and beverages, and has a stable shelf life and great versatility. Saccharine is not metabolized and does not react with DNA – meaning that it lacks 2 of the major characteristics of a classic carcinogen. The
FDA recommends limiting saccharine to 2.5 milligrams per day per kilogram of body weight. Sweet 'N Low(R) in the United States is made from it.
Acesulfame potassium (also known as acesulfame K) is a high-intensity, noncaloric sweetener. It is approximately 200 times sweeter than table sugar. Acesulfame potassium has a clean, quickly perceptible, sweet taste that does not linger or leave an aftertaste.
Aspartame is a low-calorie sweetener that is approximately 180 times sweeter than table sugar. It is sold in the United States under the brand name NutraSweet(R). Aspartame is not recommended for cooking or baking, unless otherwise stated on the package, since it tends to break down chemically when heated.
Sucralose (sold in the United States under the brand name Splenda(R) is a sweetener derived from sugar. It has almost no aftertaste, minimal calories and carbs, yet is 600 times sweeter than table sugar. We generally recommend sucralose for baking, since it measures cup-for-cup like sugar and adds bulk. In very acidic recipes, such as lemon sorbets, iced teas, etc., it tends to lose some of its sweetness, so you may want to use other sweeteners or a combination of sweeteners for those.
Sugar Alcohols (Maltitol, Sorbitol, Mannitol, Xylitol) are not "free foods" and have between 60 and 90 percent of the sweetening power of sugar, with no aftertaste. Sugar alcohols are found in diet foods, such as cake, pudding, ice cream, chewing gum and chocolate.
According to the FDA, foods containing sugar alcohols, but no sugar, can be labeled "sugar-free," even though they are not calorie free. These sweeteners should be consumed in moderation, since excess consumption can cause abdominal discomfort and/or have a laxative affect. Sugar alcohols have a negligible affect on blood glucose and insulin levels, because they are digested and absorbed much slower than regular sugar.
Stevia was discovered in 1931 by 2 French chemists who extracted the juice from Stevia rebaudiana leaves. Their research yielded a pure, white crystalline compound, which they found was up to 300 times sweeter than table sugar and without apparent toxic effects in various experimental animals.
Although Stevia is used to sweeten foods in Japan, its use has not been conclusively proven to be safe. Therefore, in North America it is only sold as a dietary supplement, and not in its concentrated form as a calorie-free sweetener.
Light Toppings, Preserves and Jellos
Light whipped topping, sugar-free preserves and jellos work very well in most recipes, especially as garnishes, sauces and toppings.
As with any new endeavor, being well-prepared will help you succeed. Having some of these items handy in your kitchen and your pantry will help make your Enlitened cooking more pleasurable.
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