What Is Gluten?

When most people hear the word ‘gluten’, they think of it as just another word for wheat. While this is partially correct, gluten is more complex. Although wheat contains higher amounts of gluten than other grains, gluten can also be found in various other grains such as rye, spelt, and barley.

Gluten is a type of protein composed of two specific protein types: glutenin and gliadin. Glutenin gives bread its elasticity, while gliadin provides stability. When these two proteins become hydrated, they bond together to form gluten, creating a remarkable molecular structure that holds up superbly well to heat. Bakers then add a leavening agent such as yeast or baking powder to create gases. As the leavening agent activates, glutenin allows the dough to stretch around these air pockets, and gliadin helps create structure, allowing the crumb to hold its shape. Together, these two proteins create a unique binding agent that is almost impossible to recreate.

 “Why the science lesson on gluten?” You may be wondering. Understanding what gluten is and how it works is essential to knowing how to replace it. While there’s no other ingredient that fully replicates gluten’s properties, there are several great low-carb substitutes.

1. Eggs: Rich in proteins, and containing only half a gram of carbohydrate per egg, eggs are an excellent binding agent. Their neutral flavor allows them to be used in any type of food, whether savory or sweet, while providing a little extra protein. You’ll find many low-carb recipes use lots of eggs, and it’s easy to understand why.
2. Protein Powder: Gluten itself is a form of protein, and I’ve found that by adding whey protein to my baked goods, the crumb structure is much closer to the traditional texture we’re used to. Because whey protein is not the same type of protein as gluten, it doesn’t replicate it completely, but it certainly can come close!
3. Xantham Gum: Xantham gum has next to no flavor, making it undetectable. Though sometimes used in baking, I often use xantham gum in sauces as a thickening agent. Experts say people with egg allergies can also replace eggs in gluten-free baking with xantham gum. However, this is not something I’ve tried as xantham gum doesn’t have the nutritional benefits that eggs do, and it doesn’t provide the added moisture that an egg can. If any of my readers have tried this, please send me an email letting me know how it worked for you! I would love to know!
4. Psyllium Husk: This fiber helps your creations retain moisture and can trap gases produced by yeast, aiding the stability of some baked goods. A little goes a long way as psyllium husk absorbs a lot of moisture. Though not something I use often, there are certain recipes that psyllium husk can really accentuate. 
5. Gelatin: Gelatin is another low-carb friendly binder. By trapping water, gelatin helps add stretch and pliability to your low-carb creations. I personally love using a little bit of gelatin in my cookies as it adds an unrivaled chewy quality.
6. Mozzarella Cheese: While this may sound odd, mozzarella cheese is an awesome binding agent. Its stretchy quality gives your dough elasticity, and when combined with eggs, which give the dough stability, these two ingredients can create some pretty amazing low-carb breads. The high-fat content in mozzarella also helps keep your low-carb baked goods moist and tender.

By using various combinations of these gluten substitutes, you’ll find you can recreate many of your favorite gluten-filled treats. While they won’t be identical to gluten, they can come remarkably close!

Remember, low-carb baking requires experimentation. Don’t be discouraged if your first attempts don’t turn out perfectly. With practice, you’ll discover the right combinations of these substitutes to create delicious, low-carb treats that satisfy your cravings without compromising your dietary goals.

For those of you new to the Keto or Low Carb diet please keep in mind we are here to help you learn to bake and are not nutritionists. If you would like to learn more on how wheat and carbs negatively impact your body check out KetoGains.Com for some great information on how the keto diet works.