How to Convert High Carb Baked Goods to Low Carb

The low carbohydrate life style has waxed and waned over the past thirty years, but it remains one of the few dietary practices that continues to be favored by those who can’t seem to cut calories and maintain the practice over time. Studies have also shown in recent years that when practiced correctly, it is quite safe and healthy. Low carb eating allows you to eat more healthy food without worrying so much about watching portion size. Once learned, it is a no-brainer. Although there are many Low carbohydrate cookbooks out there, many times we low carb life stylers want to convert a previously favorite recipe from High carb to low carb. Most books don’t tell you how to do that.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Old recipe for baked goods
• Eggs
• Cooking oil or Butter
• Sugar substitute
• Baking powder
• Baking soda
• Vanilla flavoring
• Salt
• Any additional ingredients from original recipe
• Wheat gluten powder
• Whey protein powder
• Soy flour (not soy protein)
• Ground almonds (almond flour)

1. The basic idea here is to substitute for the sugar and flour in the recipe because these items are those most likely to have lots of carbohydrates in them.

2. Following the instructions in the original recipe sugar amount, replace the sugar with sugar substitute. If the sugar substitute is sucralose, then you can use the brand that has a cup for cup measurement.

3. For Saccharin, you can’t use the same amount as for the original sugar in the recipe, but you will have to use amount recommended on the package to produce the same sweetness as the original amount of sugar. Example: Using a common packaged saccharine requires about 2 teaspoons to replace ¼ cup of sugar. Check the package instructions to determine the correct amount.

4. For Stevia Rebaudiana, follow the conversion information on the powder or liquid package to convert the sugar required to the Stevia Rebaudiana. Most powder uses 1/3 teaspoon of Stevia to replace 1 teaspoon of sugar. Check the package instructions to determine the correct amount.

5. Having chosen the type of sugar substitute, measure the correct amount to replace the sugar in the recipe and set aside.

6. Divide the amount for the total flour required into four parts. Combine the wheat gluten, whey protein, soy flour and ground almonds to replace the total original amount of flour. For example, if the original recipe contains 2 cups of flour, then use ½ cup of each of the four replacement ingredients and mix well. Set aside.

7. Follow the instructions in the original recipe, adding the leavening (baking powder or soda) and the flavoring, oil, margarine, etc.in the order requested. Add the sugar substitute and the flour replacement at the same points called for in the original recipe.

Tips & Warnings

• Since both sugar and flour contain lots of carbs, the most creative part of this recipe will be in the flour replacement.
• Use the original baking instructions. You are only changing the ingredients for sugar and flour.
• If your recipe calls for honey, syrup or molasses, be cautious. You can often get similar results by using a small amount of molasses (1 teaspoon) along with sugar substitute, but honey and syrup are very high carb, so avoid using them at all. You can get the maple flavor by using maple extract, rather than syrup.
• If you are using aspartame, the sweetness will disappear when exposed to heat.
• No claims are made here about the relative safety of any sugar substitute. that is a matter of person choice and preference.

[phartman]

on 2/27/2008 Thanks for your comments. I checked the Trader Joe's brand of Stevia and it says to use 1/3 teaspoon to equal 1 teaspoon of sugar. Of course this means that you would have to use a large amount in baking.

[triciagoss]

on 2/7/2008 These are great tips! I didn't know how to use Stevia to replace sugar, as it doesn't come with instructions (since it's not sold as a sugar replacement). Thank you!