Traditional grain-based flours from rice and wheat are high in carbohydrates, providing, on average, 75g of carbohydrates per cup. These flours are not ideal for use on a low-carbohydrate diet. There are many lower-carbohydrate flour alternatives, though you must combine some with wheat flour for best results. High-protein, low-carbohydrate flour alternatives include soy, peanut and sunflower seed flours.
Defatted Soy Flour
A 100g serving, or about 1 cup of defatted soy flour provides 372 calories, 52g of protein, 9g of fat, 1.3g of saturated fat, 31g of carbohydrates, 16g of dietary fiber and 9mg of sodium, according to the Nutrition Value website. Soy flour is gluten-free and high in nearly all essential vitamins and minerals. In addition, because it is made from soybeans, it is a "complete" protein food, one that provides all of the essential amino acids. It is appropriate for those with a wheat allergy. The Soy Foods website recommends replacing 1/4 of the regular flour in a recipe with soy flour as long as it is not to make a yeast-raised product. You can replace more in recipes that are developed to use soy flour specifically.
Seed Flours
Flours made from sesame or sunflower seeds are available, though they are not as easy to find as soy flour. According to the U.S. Department of Agriculture, 1 cup of sunflower seed flour, partially defatted, offers 326 calories, 48g of protein, 1g of fat, 35g of carbohydrates, 5g of dietary fiber and 3mg of sodium. It is particularly rich in thiamin, folate, selenium, calcium, zinc, niacin, magnesium and other nutrients. According to research conducted in Portugal and published in June 1998 in Archivos Latinoamericanos de Nutricion, you can replace up to 50 percent of the wheat flour in a bread recipe without significantly sacrificing quality. However, a bread recipe composed of 70 percent wheat flour and 30 percent seed flour yields better results.
'Nut' Flours
Peanut flour, a legume-based flour like soy, is also gluten-free and low in carbohydrates. A 100g serving of defatted peanut flour offers 327 calories, 52g of protein, 1g of fat, 35g of carbohydrates and 16g of dietary fiber. You can substitute 30 percent of regular or self-rising flour with peanut flour in your favorite recipes. However, since peanut flour is not self-rising, you must add a rising agent in your recipe -- if specified. Almond flour, or almond meal, is made from ground blanched almonds and offers a pleasant, slightly sweet and nutty flavor. You use almond meal in small quantities. A 1/2 cup provides 320 calories, 12g of protein, 28g of fat, 12g of carbohydrates, 6g of dietary fiber and 0mg of sodium. It's a source of magnesium and vitamin E. You can use it for all baking applications but when making pizza dough, bread and muffins, for traditional texture, use it in combination with a gluten-containing flour.
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