It is clearly a mistake that cookies with fewer carbohydrates do not taste good. There is now a low-carb alternative for almost every known type of cookie. We are introducing you to a classic bakery in the low-carb version.
Low carb – how does it work?
In order for you to breathe, think, and walk so that your heart can beat and your bowels digest, your body needs energy. Just as a car needs fuel, a person needs energy in the form of food. Almost every food contains at least one of the three carriers of these energy calories: protein, fat, or carbohydrates (starch and sugar).
If you want to eat according to the low-carb principle, reduce the number of carbohydrates in your menu because low-carb is the short form for the English term “low carbohydrates”, which means “few carbohydrates”. Therefore, low-carb recipes usually contain neither wheat flour nor refined sugar.
Those who follow a low-carbohydrate diet see the following advantages:
- You consume more vegetables, nuts and protein-containing foods and thus increase your vitamin, mineral and fiber intake.
- They keep your blood sugar at a low level and thus prevent food cravings.
- They reduce the risk of type 2 diabetes.
- As a rule, you take in fewer kilocalories per day and can thus reduce body weight without having to fear the yo-yo effect.
However, the carbohydrate content of the diet should not be too low in the long term: American researchers found in a cohort study in 2018 that both too many and too few carbohydrates have a negative impact on health over a longer period of time and can increase the risk of mortality.
Low carb and baking – which ingredients do you need?
At first glance, low carb is ruled out for many people because they suspect they will have to do without bread and baked goods such as cookies and biscuits. However, you only need a few new ingredients and in no time at all the familiar changes into the low-carb version. Alternatives from nature are suitable for sweetening.
For example, erythritol, which occurs naturally in cheese or ripe fruits. Erythritol is a low-calorie sugar substitute that has little effect on blood sugar levels.
These ingredients are often used in low-carb baking:
Locust bean gum
The ground seeds of the fruits of the carob tree can bind 80 to 100 times their own weight in water. This predestines them for the role of a binding starch substitute.
Psyllium husks can also bind a lot of water. That makes them the perfect glue and starch substitute: Because even a low-carb dough needs ingredients that give it hold and create a bond. After all, the binding proteins and starch, such as those found in wheat or spelled, are missing. By the way, psyllium husks are real fiber miracles.
Ground flax seeds
Whole flaxseeds get the intestines moving and ensure a long satiety effect. The disadvantage here: the whole flaxseed swells up in the stomach and intestines, but they are excreted undigested. Your body can only get hold of the high-quality mucilage, linseed oil, and protein if you grind the seeds. Always keep the meal in the refrigerator, otherwise, it will quickly go rancid.
Almond flour made from finely ground, pressed and de-oiled almonds is an important ingredient for low-carb baking. It is ground much finer than the almonds from the supermarket baking shelf. In addition, it is lower in fat, richer in protein, and binds a lot of liquid in the dough. But since it lacks the adhesive protein gluten, unlike wheat or spelled flour, it has completely different baking properties.
That is why you cannot replace normal flours with almond flour 100 percent. In order to achieve a great baking result, a mixture of different substitute flours, the addition of binding agents, and new methods of preparation are necessary.
Soy flour works wonderfully as a binder. However, you should never replace more than 20 to 30 percent of conventional flour with soy flour, as it is quite substantial.
And do low-carb cookies taste good?
The low-carb variants are in no way inferior to the well-known classics in terms of taste. The following applies the more natural, the better. Many recipes work with sugar substitutes that are extremely sweet and harmless to health. However, if consumed in excess, they can have a laxative effect. Less is more, even with low-carb biscuits. Almond flour also gives baked goods a taste that is slightly marzipan. This is how the baked goods taste particularly fine.