Xanthan gum is one of the most popular ingredients in the keto community, and for a good reason. It is an additive that provides a thickening effect to baked goods while mimicking the texture of gluten. It adds thickness to gravies and holds together the keto-friendly dough.
Nutrition Fact Of Xantham Gum
What Is Xanthan Gum?
Even though in various industrial items, the FDA states that it is safe to use in food.
It has some advantages, which we’ll discuss in the following section. Many people are unaware that they are taking xanthan gum as a supplement.
Xanthan gum is made by fermenting sugar with a bacterium called Xanthomonas campestris.
When sugar is fermented, it produces a soup or goo-like material. The sugar is subsequently combined with an alcohol molecule to form a solid. The combination is then dried, resulting in a powder. It is the same powder used in food and sold at the supermarket.
What Is Xanthan Gum Good?
Even though in a variety of cosmetic and industrial items, it offers some health benefits:
Lowering Blood Sugar
For example, studies show that xanthan gum can help decrease blood sugar and prevent diabetes when ingested in more significant concentrations. Because xanthan gum transforms the liquids in your small intestine and stomach into a gel-like substance, this is the case. It aids in the slowing down of the digestive process, and it also decreases blood sugar levels after meals by slowing the rate at which blood sugar enters your bloodstream.
Reduces Blood Cholesterol
In one study, five men who consumed ten times the recommended amount of xanthan gum per day for 23 days saw a ten percent reduction in their cholesterol levels.
May Fight Cancer
According to animal research, Xanthan gum significantly inhibited the growth of malignant tumors in mice with melanoma. It also helped infected mice live longer.
Aids In Weight Loss
According to research, people who eat xanthan gum report feeling fuller afterward than those who don’t, which leads to weight loss and reduced calorie consumption. It is most likely due to xanthan gum’s capacity to help you feel full by slowing digestion and delaying stomach emptying.
Promotes Digestion
With the body, xanthan gum serves as a soluble fiber, which aids in digestive health, and it also boosts the amount of water that passes through the intestines. As a result, the stool becomes softer and thicker, making it easier to pass.
Thickens Liquids
Xanthan gum can thicken liquids as a natural emulsifier, making them simpler to swallow for persons with neurological impairments or difficulties swallowing.
Xanthan gum is a natural emulsifier, and it can use in many products. The FDA has declared it harmless in small amounts, but too much can cause digestive upset. Its benefits are widely recognized, and it is often an excellent option for those following a ketogenic diet. Despite the negative connotations, xanthan gum is an excellent ingredient for anyone with a low-carb diet.
Is Xanthan Gum Keto-friendly?
Yes, xanthan gum can be used as a thickening agent in a ketogenic diet. It can use in various dishes, including sauces, soups, and desserts. We’ve used xanthan gum in beef stir-fry, blackberry cheesecake, and egg drop soup, for example.
Xantham Gum For Cooking Keto
Guar Gum
Guar gum is a fiber derived from guar beans used to thicken the texture of gluten-free products as a stabilizer and emulsifier. It’s available in the grocery store with xanthan gum and other gluten-free items. Guar gum may help digestion and bowel movement because of its high fiber content.
Features
- THICKENING AGENT – Stabilizes or binds cold foods like ice cream, beverages, gravies, pastry fillings, and baking
- HIGH FIBER DIET – Digestive aid is an excellent source of soluble fiber. One tablespoon of Guar Gum in a cup has about 9 grams of dietary fiber.
- NUTRITIOUS FLOUR SUBSTITUTE – Pantry staple has no sugar, zero fat, low calories from carbs, plant-protein, potassium, and soluble fiber
Gelatin
Gelatin is a protein created by boiling pig and cow skin, ligaments, and bones in water. It has a close resemblance to collagen and is an excellent supplier of amino acids.
Features
- Pack of one pound
- Odorless, tasteless, and colorless thickening agent
- Helpful in jelling molded desserts and salads
Agar-Agar
Because gelatin is sourced from animal sources, you shouldn’t be concerned if you’re following the ketogenic diet. If you’re a vegetarian, though, agar can be used as a plant-based replacement to gelatin. Seaweed is used to make agar. It works the same way in recipes, binding together the ingredients, and studies show that it can help avoid constipation, weight loss, and diabetes. Agar-agar is flavorless and combines well with water, just as xanthan gum.
Features
- 100% NATURAL VEGETABLE BASED GELATIN SUBSTITUTE: Perfect for making vegan cheese, gummy bears, jellies, ice cream, puddings, as well as other baking and cooking recipes.
- PURE BULK POWDER WITH NO ADDITIVES: Derived from marine red algae or seaweed.100% PURE Agar Powder: No fillers. No dyes. No artificial flavors or sweeteners.
- CERTIFIED: Non-GMO and FSMA Compliant.
Psyllium Husk Seeds
Psyllium husks are a gluten-free alternative to xanthan gum. These are a great source of fiber and omega-3 fatty acids, and they act as a natural emulsifier in recipes. Because it’s a bulk-forming laxative, it aids digestion, but you’ll want to be cautious about how much you use. Psyllium husks have been demonstrated to decrease cholesterol and enhance blood sugar levels in studies.
Features
- Increase Your Dietary Fiber Intake
- Newly Sourced Psyllium Husk for High Quality
- Convenient Serving Scoop Included
- Non-GMO, Gluten-Free, Vegetarian Friendly, 3rd Party Tested
- Made in a GMP Compliant, FDA Registered Facility
Chia Seeds
Chia seeds behave similarly to psyllium in that they immediately gelatinize when mixed with water. They also have a lot of soluble fiber, so you can eat them to improve your digestive health and control your blood sugar levels. In recipes, it’s a far superior substitute for gluten. Many vegans use chia seeds and water as a binding agent in recipes instead of eggs since it turns smooth and sticky, allowing your ingredients to cling together.
Features
- NUTRIENT-DENSE SUPERFOOD – rich in omega-3 fatty acids, fiber, protein, iron, and antioxidants
- NEUTRAL TASTE – chia seeds are virtually tasteless and can be added to your favorite foods. For added texture and protein, we recommend sprinkling chia seeds over oatmeal or adding them to smoothies, salads, or yogurt for a satisfying and filling snack.
- HYDROPHILIC PROPERTIES – these mighty seeds hold up to 12x their weight offering powerful thickening abilities. Make a vegan egg substitute using one tablespoon of chia seeds to 3 tablespoons of water.
When choosing the best xantham gum for cooking keto, you should first choose one that contains no gluten. However, if you have celiac disease, you should ensure that the product is gluten-free. Besides, you should also check whether it is non-GMO. If you are concerned about avoiding xanthan gum, you should look for a product that carries the Non-GMO Project logo.
Conclusion
Xanthan gum is not an ideal choice for cooking keto, and it is often used in baking products for people who have celiac disease. Luckily, it is entirely safe in small amounts, but too much can cause problems for people with the condition. The best xantham gum for cooking keto is used in baking products.
