Is xanthan gum your new keto weapon? Whether you’ve heard about it before, or this is your first time, we will take you through everything you need to know, including, whether you can use xanthan gum on a keto diet. If it is not for you, we’ve got some keto-friendly xanthan gum alternatives for you.
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If you have been eating a keto diet for any length of time, it is likely that you will have come across xanthan gum. However, before you start adding it to any recipe, let’s learn what xanthan gum is, the health benefits and the side effects, how and when to use it, and, even more importantly, whether you can use xanthan gum on a keto diet.
SPOILER ALERT: Yes, you can use xanthan gum on a keto diet, but, let’s learn a bit more about it before we do!
What Is Xanthan Gum?
Also known as ‘xanthum gum‘, or less commonly ‘xanthane gum‘, xanthan gum is a food additive that is used as a thickener and stabilizer. If you go and look at a jar of mayonnaise or salad dressing in your cupboard, it is likely that it will contain xanthan gum. It is also used in some medications.
It is made by fermenting sugars with Xanthomonas campestris bacteria, then processing them. These sugars are usually derived from wheat, corn, or soy. As the sugars are fermented, they are effectively ‘eaten’ by the bacteria in order to create an indigestible, soluble fiber gel.
The final stage in the production sees the gel being dried out, milled, and then ground into an off-white powder before it a packaged and sold commercially.
Why Use Xanthan Gum On Keto
Xanthan Gum is a great keto alternative for gluten.
Gluten is a binding agent that is used in a lot of baked goods.
In addition to this, it can be used as a substitute for non-keto foods such as cornstarch.
What Does Xanthan Gum Do?
On keto, xanthan gum has a number of different uses, which we will go through below.
In short, it can be used as a thickening agent, a binder, an emulsifier, and to improve the texture of baked goods.
So, in answer to, is xanthan gum keto, yes, it is, and it can have a number of different uses in order to ensure that you can turn your favorite foods into keto alternatives.
Xanthan Gum In Keto Baking
When used in conjunction with baking soda and yeast, xanthan gum traps the air bubbles. It helps give baked goods a more elastic, chewy texture.
Xanthan Gum As A Keto Thickening Agent
It helps thicken liquids in place of corn starch, to make some of your favorites keto-friendly such as;
- Salad Dressing
This means that you can enjoy all of your favorite thickened sauces.
Xanthan Gum As An Emulsifier
Xanthan gum can prevent water, oil, or solids from separating. For this reason, it can be used to keep your salad dressings suitably combined.
Xanthan Gum As A Binding Agent
Xanthan gum makes dough stretchy and sticky just like gluten does.
It allows the ingredients to bind together, trapping the gas bubbles created by baking powder.
The end result is a low-carb dough that rises in a similar way to gluten-based bread.
Is Xanthan Gum Gluten Free?
As we have gone through above, this product is often produced using derivatives from wheat. So if you are sensitive to gluten, you are best to check that the product is gluten-free before buying.
Don’t worry though, there are plenty of gluten-free xanthan gum options available.
Is Xanthan Gum Vegan?
Most xanthan gums are vegan friendly, however, there are a few companies that will use diary-derived lactose and whey in their production process. Due to this is is always best to check with the manufacturer to ensure that 100% vegan-friendly products have been used in its production.
Is Xanthan Gum GMO-free?
Again, it is best to check with the manufacturer as to whether the crops that they have used (likely soy or corn) have been genetically modified, prior to purchase.
Does Xanthan Gum Taste Of Anything?
Xanthan gum does not have any taste, which makes it a versatile ingredient in cooking and baking.
Importantly, it is different from Guar Gum, which we will go through later.
Potential Health Benefits of Xanthan Gum
- Ease Constipation / Regular Bowel Movements. Studies have proven that the consumption of xanthan gum can assist in easing constipation and more frequent bowel movements. This can be one of the side effects of the early days of a keto diet.
- Help to stabilize insulin (blood sugar) levels. Research has shown that xanthan gum slows down the rate at which food is processed in your stomach. This means that digestive juices have a longer time to work on the food that you are digesting. The knock-on effect of this is that blood glucose levels rise a lot slower, meaning that you do not get a ‘spike’ in blood sugar levels. Consuming xanthan gum will not kick you out of ketosis.
- Aids in digestion – as discussed in the above two points, the soluble fiber found in xanthan gum will aid in the digestion of food and your overall digestive health.
Will Eating Xanthum Gum Help Me Lose Weight?
This is one of the main questions we get asked when discussing xanthan gum.
Hold onto your hats, there is some medical research that suggests that eating xanthan gum as part of a healthy diet may assist with weight loss!
This occurs when the xanthan gum starts to absorb water in the gut, it swells as it creates a gel-like substance. This makes you feel fuller, and therefore, reduces the desire to eat additional foods.
So, on its own, xanthan gum is not going to make you lose weight, however, it may assist in making you feel fuller for longer and therefore, reduce the want to snack.
Side Effects Of Xanthan Gum
Although we have seen some amazing health benefits of xanthan gum above, there are a number of side effects that you need to be aware of.
None of these are likely to be enough to put you off using it but are side effects that you will need to be aware of in case they happen to you.
- Increased gas (flatulence)
- Increased bowel movements
Having used xanthan gum as a keto thickener for years, I can confirm that I have never experienced any of the above.
Moreover, I’ve not heard of any of my keto family, or friends experiencing this either.
Nutritional Values Of Xanthan Gum
The below nutritional values are based on the 12-gram serving, which equates to one teaspoon of xanthan gum.
- Carbs: 8 grams.
- Protein: 0 gram.
- Fat: 0 grams.
- Fiber: 8 grams.
- Sugar: 0 grams.
- Calories: 35 cal
As you can see the carb count is quite high at 8 grams per teaspoon, however, we still need to work out the net carb count.
Net Carbs In Xanthan Gum
As you can see from the nutritional value above, xanthan gum has 8 grams of carbs and 8 grams of fiber, therefore has zero total net carbs.
If the term ‘net carbs’ is new to you, check out this article where we take you through everything that you need to know.
Is Xanthan Gum Ok On Keto?
Xanthan gum is perfect for a keto diet. Despite being made from fermented sugars, this product has zero net carbs, making it great for anybody living on a keto or low-carb diet.
It is an excellent thickener on keto, and a substitute for some of the non-keto alternatives such as cornstarch and it is likely that this will become one of your keto kitchen cupboard basic ingredients.
What Does Xantham Gum Do?
We’ve spoken a log about this ingredient, looking at the health benefits, the side effect, and whether it’s ok to use on a keto diet, but we haven’t actually gone through the uses of xantham gum!
Here we will take you through some of the main uses of xanthan gum on a keto diet and some of our favorite keto-friendly recipes that use this product.
As we have discussed above, the production process of xantham gum sees it being turned into a fine powder. When this powder is mixed with liquid, it creates a viscose gel-like substance.
It also acts as a stabilizing agent. It is great for keeping ingredients together, i.e not letting them separate when in a container.
This is why xantham gum is often used as;
- a thickening agent
- a stabilizer
- a suspending agent
So if you have been wondering how to thicken your keto sauces, you now know how!
Xantham gum is used a lot in keto and gluten-free baking because it takes on the role of gluten in that it keeps the baked products soft and moist. Some keto baking that does not use xanthan gum, or a similar product, can be dry and crumbly.
In short, xanthan gum is keto friendly.
Keto Recipe Ideas Using Xanthan Gum?
There are 100’s of keto-friendly recipes using xanthan gum, but here is a round-up of some of our favorites;
- Sauces / Gravy
- Baked goods
- Ice Cream
Check out our recipes that use it here.
How To Store Xanthan Gum
Due to the fact that xanthan gum likes to absorb moisture, it needs to be stored in an airtight container in a cool dry place. If not it will start to absorb moisture and ‘clump’ together.
Xanthan Gum Not For You?
Here are some keto-friendly alternatives to Xanthan Gum.
If for whatever reason you feel that xanthan gum is not for you, here are some xanthan gum substitutes for you to consider.
- Guar Gum Powder – Guar Gum is a plant-derived ingredient that also has zero net carbs. It too is used in a lot of commercial products that you will find in most kitchens.
- Psyllium Husk Powder – is a plant-based powder that is often used in place of flour, like xanthan gum, it is a soluble fiber and turns into a gel-like substance. It is often used in keto bread as it keeps the dough moist and slightly elastic when baked.
- Konjac – this is another zero net carbs fiber derived from the root of plants. It is often used to make low-carb noodles and pasta alternatives. However, it can also be used in baked goods to give them a more elastic texture, in a similar manner to xanthan gum.
- Agar – plant-based gelatin that can also be used as a thickening agent in recipes like soups and sauces. it contains approximately 0.5 grams of net carbs per teaspoon.
- Gelatin – Gelatin is similar to Agar in that it can be used as a thickening agent. It is animal-based, so not good for vegetarians. One of our favorite uses for this is in our no-bake cheesecake.
Have a play around with some of these replacements for xanthan gum and see what you think.
Final Thoughts: Is Xanthan Gum Keto Friendly?
Xanthan gum is an excellent choice for anybody wanting to replace carb-heavy products like flour and cornstarch. Xanthan gum is a great keto-friendly thickener. It is flavorless, colorless, and has zero net carbs, making it the perfect choice for anybody living a keto or low-carb lifestyle.
Let us know in the comments below what your favorite keto recipes using xanthan gum are.