Hints to reducing carbs in Holiday Baking

By Caroltoo Latest Reply 2011-12-23 18:17:37 -0600
Started 2011-12-23 15:21:33 -0600

As the holidays approach, many of us have been talking about baking cookies and looking for recipes with sweeteners other than sugar and flours other than wheat, so that we can reduce the carbohydrate impact while having some good cookies, cheesecakes, and other deserts.

Using the following chart, it looks to me like almond, soy, and garfava flours are probably the lowest in carbohydrates. Garfava is a blend of garbanzo beans and fava beans. All three are available in your local health food store, if your regular grocery doesn't carry them.

My research shows the following comparisons for flour by the CUP:

Name: White Whole Garbanzo Soy Almond
Flour Wheat Flour Flour Flour

calories 455 406 364 330 590
carbohydrates 95 88 60 38 21

I've included both the calorie and carbohydrate counts here so that we can make more informed choices. For me, the crutial number is the carbohydrate count.

I also have a strong preference for natural sweeteners other than sugar. I've heard that some are good to bake with and some aren't and some are used in the same proportion as sugar and some use less. There are lots of variables in using these. The one I researched this morning is Stevia. The following link will get you some good information including conversion of our pre-diabetes recipes to diabetes-friendly recipes with Stevia.

Information about using Stevia in cooking and baking:

Conversion chart for use of Stevia:

Let's use this discussion as a place where we can share the do's and don'ts of cooking and baking with alternative flours and alternative NATURAL sweeteners.

There is enough information now about how the artificial sweeteners aren't good for us, that I'd rather NOT include those in the discussion.

8 replies

Caroltoo 2011-12-23 17:09:19 -0600 Report

Sorry the spacing on my chart didn't hold up when I posted this.

The categories are: white flour, whole wheat, garbanzo flour, soy flour, and almond flour. Knowing the 5 categories will make it easier for you to match headers with the corresponding calorie and carb counts that appear below the name.

Young1s 2011-12-23 16:27:28 -0600 Report

Great info Carol. I had asked earlier, about where to purchase these flours other than at the grocery store. You were clearly busy with this research for us. Thank you for that. I look forward to experimenting with the flours and the sweeteners. I just went shopping last night and bought some Stevia and Truvia.

Caroltoo 2011-12-23 17:05:41 -0600 Report

My number one source for unusual foods like this is Whole Foods. They have almond butter, so does my more local health food store.

I've gotten these flours there: soy, garfava (garbanzo and fava bean mixture), rice (white or brown flours), potato, tapioca, guinoa (also flakes for oatmeal like cookies), sorghum, and amaranth there also.

Teef is another flour described as nutty in flavor and sounded good for breads and cookies. It can be purchased online.

The almond flour I've just started reading about and haven't yet found a source for though I'm sure it's also somewhere online.

Young1s 2011-12-23 17:11:23 -0600 Report

Yeah. The closest Whole Foods and health food stores are two bus trips away but it's doable. Thanks again.

Caroltoo 2011-12-23 17:33:48 -0600 Report

Why don't you look online? That might be easier. The Ancient Grains sight has all the quinoa products. Teff has an online source. The others, I believe all come from Red Mountain Mill which actually may be a source for all of them. I don't recall the exact site name, I googled it.

Young1s 2011-12-23 18:17:37 -0600 Report

I will for some things. I really don't mind the bus travel though. I do it all the time and it's only $5 round trip. Besides, when I do go, I can count it towards my exercise for the day.