Vital wheat gluten is a popular ingredient used in low-carb and keto baking recipes to add structure, elasticity, and chewiness. However, there is some debate within the keto community about whether vital wheat gluten should be avoided on the ketogenic diet.
What is vital wheat gluten?
Vital wheat gluten, also sometimes called gluten flour, is a powder made from wheat. To make it, wheat flour is washed to remove most of the starch, leaving behind a high-protein gluten extract.
Vital wheat gluten contains 75-80% protein by weight. It has very little starch or sugars left after processing. It’s high in gluten, the elastic protein that gives bread its chewy texture.
Thanks to its unique properties, vital wheat gluten is commonly added to bread and baked goods recipes. It helps create a chewy, stretchy dough that holds its shape. This makes it useful for low-carb and keto baking when regular wheat flour can’t be used.
Nutrition facts of vital wheat gluten
A 2-tablespoon (28g) serving of vital wheat gluten contains:
Calories | Protein | Fat | Net carbs |
---|---|---|---|
105 | 21g | 1g | 4g |
As you can see, vital wheat gluten is very high in protein, containing 21g per serving. It’s low in fat and net carbs. The 4g of net carbs come mostly from fiber and trace starch.
Is vital wheat gluten keto-friendly?
At first glance, vital wheat gluten appears to fit into a keto diet. It’s very low in carbs and high in protein.
However, some people argue that it should be avoided on keto due to containing wheat and gluten.
Reasons to avoid vital wheat gluten on keto
Here are some potential reasons why vital wheat gluten may not be keto-friendly:
- It’s derived from wheat, which contains carbs and gluten.
- Some people react negatively to gluten and wheat even in small amounts.
- Gluten intake may trigger cravings and inflammation in sensitive individuals.
- You’re trying to follow a gluten-free keto diet.
Reasons vital wheat gluten can fit into keto
Here are some reasons why vital wheat gluten can be appropriate in keto baking:
- It’s very low in net carbs and calories.
- The wheat has been processed to remove most carbs.
- A small amount may not affect ketosis or health for most people.
- It provides important baking properties like structure and elasticity.
- You don’t have gluten sensitivities or celiac disease.
Expert opinions on vital wheat gluten and keto
Within the keto community, opinions differ on whether vital wheat gluten should be avoided or is safe in moderation.
Keto experts who approve of vital wheat gluten
These keto experts say vital wheat gluten is fine for keto in small servings:
- Diet Doctor – This keto resource says up to 30g vital wheat gluten per day should not disrupt ketosis for most people.
- Ruled Me – This keto blog recommends using vital wheat gluten to improve the texture of low-carb baked goods.
- Keto Connect – The popular YouTube channel hosts say vital wheat gluten can fit into keto in moderation, up to 20-30g per day.
Keto experts who warn against vital wheat gluten
These keto experts recommend avoiding all forms of wheat gluten:
- Mark Sisson – He advises avoiding any food containing gluten to prevent inflammation.
- Dr. Eric Westman – This keto researcher says to avoid wheat, barley, and rye flours and gluten products.
- Maria Emmerich – She doesn’t recommend any gluten on keto as even small amounts can trigger issues.
Is vital wheat gluten allowed on specific keto diets?
Certain keto variations have stricter rules on ingredients like wheat and gluten:
Dirty keto
Dirty keto allows gluten and wheat products as long as net carb counts are low. Vital wheat gluten would be permitted.
Clean keto
Clean keto emphasizes whole, unprocessed foods. Some versions restrict wheat and gluten. Vital wheat gluten may not be allowed.
Gluten-free keto
All gluten must be avoided on gluten-free keto, including from wheat, barley, and rye. Vital wheat gluten would not be permitted.
Primal/Paleo keto
These diets are modeled on ancestral diets and exclude grains and gluten. Vital wheat gluten would not be allowed.
Vital wheat gluten keto baking tips
If you choose to use vital wheat gluten on keto, here are some tips:
- Start with a small amount such as 15-30g maximum per recipe.
- Use it sparingly in recipes and don’t over-rely on it for keto baking.
- Opt for other keto-friendly thickeners and binders too like psyllium husk, flaxseed, xanthan gum.
- Account for the carb, protein, and calorie content in your meal plans.
- Avoid entirely if you have celiac disease or gluten sensitivity.
The bottom line
Vital wheat gluten is unlikely to disrupt ketosis for most people if used in small amounts periodically. However, some keto experts and diets advise against any form of wheat or gluten.
People with celiac disease or gluten sensitivity should avoid it. Otherwise, vital wheat gluten can be tested cautiously in keto recipes if desired.
Focus on getting the majority of carbs from keto-friendly whole foods instead. Use gluten and wheat-based ingredients sparingly as needed for texture in baking.