Flour is a powder that is created by grinding wheat. A glass of whole wheat flour contains nearly 96 grams of carbohydrates, 2 grams of fat, and 13 grams of protein. Looking for fiber? There are only 3 grams of this in one serving and by the end, we will have around 93 g of net carbs. This is a lot.
When to avoid flour on a keto diet
You might be surprised to learn that flour has nutritional value, including folic acid, choline, betaine, calcium, magnesium, phosphorus, and potassium. At the same time, it contains too many carbohydrates and fiber, which can cause bloating, abdominal pain, headache, fatigue, skin problems, depression, anxiety, autoimmune disorders, and joint and muscle pain in people with intolerance.
In addition to people with gluten sensitivity, diabetics should also avoid whole or wheat flour. Foods with a high glycemic index quickly affect blood sugar levels, which can be dangerous.
However, for people who don’t have digestive problems, a little flour from time to time won’t hurt – the important thing is to observe your daily carbohydrate intake.
If you don’t want to completely eliminate flour from your diet, low-glycemic foods like almond and coconut flour are best for you, which are absorbed more slowly, causing a gradual rise in blood sugar rather than an instant spike. These options are perfect for cooking your favorite treats while keeping them low in carbohydrates.
During ketosis, your metabolism changes completely and your body starts using fat for energy rather than carbohydrates. So, if returning to ketosis is a headache for you, it’s best to avoid flour in your diet.