Psyllium Husk Powder - The definitive Keto guide [2023]

In this guide, we will explore various psyllium husk topics:

• What is psyllium husk?
• Is psyllium husk powder keto?
• The uses of psyllium husk powder
• Side effects of psyllium husk
• Why does psyllium husk powder turn baked goods purple?
• Can I substitute psyllium husk powder?
• Conclusion

What is psyllium husk?

Psyllium husk has been used in traditional medicine in South Asia (China and India). It has been shown to provide nutritional benefits, such as reducing the glycaemic index, minimizing the risk of cardiovascular diseases, decreasing cholesterol, and treating constipation problems.

Psyllium husk powder is derived from the husk of the Plantago ovate plant’s seeds, which is a highly soluble fibre. Once this is ground into a fine powder, it can contain 4g of fibre in just half a teaspoon.

Is psyllium husk keto-friendly?

The interest in psyllium husk as a food supplement has exploded over the past decade, mainly in the low-carb and keto movements.

Psyllium husk powder has virtually zero digestible carbs (Most of it is fibre), and most importantly, it doesn't affect your glucose/ketosis levels. To illustrate what I mean, here's the nutritional breakdown of the psyllium husk here we sell at Groovy Keto:

The above is one of the reasons why it's so popular for people on keto and low-carb diets./

Psyllium husk can mimic bread’s texture, making it an essential part of keto recipes! At the same time, psyllium husk will never match that of gluten, but if you enjoy a nice loaf or baguette, this is undoubtedly the next best thing!

The uses of psyllium husk powder

Psyllium husk powder is vastly used as a dietary supplement; psyllium husk is an essential ingredient in many gluten-free, keto, and low-carb recipes. Here are some of the most common uses:

Mimics many of glutens properties in baked foods

• Allows baked goods to hold more moisture and achieve a light and airy consistency.
• Makes dough easier to handle, shape out and roll.

It acts as a thickener.

• You can add psyllium husk powder is drinks such as smoothies and shakes to give them a thicker consistency or to increase your fibre intake.
• If your dough mix is too runny, add a bit of psyllium husk to thicken it.

Replicates texture and flavour of wheat-based baking products

• Can be used in many bread-like products such as pizza dough, tortillas, flatbread, donuts, pie crusts, and other keto-baked goods.
• Psyllium husk does its best to replicate the texture and flavour of traditional high carbohydrate baking goods, but without the added cost of carbs!

Side effects of psyllium husk

When used in recipes, psyllium husk is perfectly safe and typically doesn't include unwanted side effects. However, if excessively consumed (Quantities higher than 15g), bloating and unwanted flatulence can occur. To avoid these symptoms, you should drink plenty of fluid when consuming psyllium husk. If you are not used to consuming psyllium husk, we recommend you slowly ease it into your diet, which will minimise the short-term effects.

Why does psyllium husk powder turn baked goods purple?

Psyllium husk powder is known to sometimes cause a purple discoloration in baked goods. The purple is due to anthocyanins, an antioxidant found in the outer layer of the psyllium husk seed.

Anthocyanins found in the outer layer of psyllium husk seed can turn purple or blue when exposed to heat and moisture. This discoloration is particularly noticeable in lighter-colored baked goods such as white bread or pastries.

Manufacturers can prevent discoloration in baked goods by removing the outer layer of the psyllium husk seed, which eliminates or reduces the presence of anthocyanins. Additionally, producing psyllium husk powder with a high-purity level also reduces discoloration in baked goods.

Groovy Keto's psyllium husk is a 99% pure psyllium husk powder to prevent discoloration in baked goods. We use high-purity psyllium husk powder that is free from the outer layer of the seed so that you can enjoy all the benefits without the purple discoloration.

By trusting our product, we can experience the great benefits of psyllium husk powder without the purple discoloration. Give it a try today and see the difference for yourself!

Can I substitute psyllium husk powder?

If you are not keen on psyllium husk powder, we recommend the following replacements:

Xanthan Gum

This is an excellent replacement for psyllium husk powder. It has the same binding properties, but you require less of it. For every part of psyllium husk powder, use only one-third or half of xanthan gum. Groovy Keto has its brand of Xanthan gum you can buy.

Flaxseed powder

Flaxseed powder can be used in a 1:1 ratio. Remember that if you track your macros, flaxseed is considerably more calories than psyllium husk. Groovy Keto supplies golden-milled flaxseed here.

Conclusion

Psyllium husk powder is a keto-friendly and gluten-free alternative to gluten, providing similar flavour and textures missing from gluten-free, keto-friendly baked goods. It's beneficial for the gut and heart and contributes to weight loss.

If you don't have psyllium husk in your kitchen, then flaxseed powder and xanthan gum can do a similar job.