What is the best thickening agent on keto diet?

Top 5 keto thickener substitutes Xanthan gum. Used for baking or thickening soups or sauces, xanthan gum has zero net carbs. ... Guar gum. A plant fiber from the seed of the guar plant, guar gum has zero net carbs. ... Glucomannan (konjac): ... Agar agar. ... Gelatin.

dietdoctor.com - Top 5 Keto Thickeners for Gravies, Sauces, and Soups - Diet Doctor

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Top 5 keto thickener substitutes

Most low carb or keto thickeners are made from vegetable gums or fiber and often have very few — if any — carbs. Some thickeners work best in cold applications while others work well for baking or cooking. Here are a few that we’ve used in our Diet Doctor test kitchens.

1. Xanthan gum

Used for baking or thickening soups or sauces, xanthan gum has zero net carbs. Use in small amounts and be sure to sprinkle the thickener into soups or sauces a little at a time so that it doesn’t clump. Also, too much xanthan gum can yield a gummy or slimy texture, so it’s best to use minimal amounts. Begin with ¼ teaspoon at a time and add until you reach the desired consistency.

2. Guar gum

A plant fiber from the seed of the guar plant, guar gum has zero net carbs. It is used in commercial baking and ice cream to improve texture and consistency. It also extends the shelf life of baked goods. You should add guar gum to recipes in small amounts since it is said to have eight times more thickening power than cornstarch. Popular uses for guar gum include baking and cold applications like dessert fillings and salad dressings.

3. Glucomannan (konjac):

From the konjac plant root, glucomannan is a soluble plant fiber that also has zero net carbs. It’s used to make keto or low carb noodle replacements that are sold commercially. One of the strongest thickening agents, glucomannan works best when mixed with a bit of cold water, adding it in once your soup, stew, or gravy is finished cooking. Be sure to use it extremely sparingly — especially since it continues to thicken recipes as they cool. Glucomannan can also be used in baked goods to make them a bit softer and flexible.

4. Agar agar

A plant-based substitute for gelatin, agar agar is derived from seaweed. It is most frequently used in cold applications like desserts, gelatins, puddings, or sauces, but can be used to thicken soups or sauces if added toward the end of cooking time and is allowed to cool. Like gelatin, agar agar must first be dissolved in water and will thicken gradually. It can be purchased as flakes or powder and contains about 0.5 grams of net carbs per tablespoon.

5. Gelatin

Gelatin is an animal-based thickener. Like agar agar, gelatin can be used as a thickening agent in desserts or sauces. It, too, is most frequently dissolved in water and is then added to recipes. It also takes some time to begin to thicken or set in recipes. Gelatin helps no-bake cheesecakes or pies to set up firm enough to slice. Gelatin isn’t ideal for baking but can be used in bars and cookies to add a chewy texture.

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