Have you ever baked cookies and watched them rise as they cook? Or, have you poured cupcake batter into a cupcake liner and wondered how that goopy liquid comes out of the oven puffy, light, and about three times larger in size? Unless you are an avid baker, it is likely that baking powder is an ingredient you are not very familiar with. Baking powder is a colorless, flavorless ingredient used to add volume and create a light texture in baked goods. Without it, cookies, cakes, and muffins would be flat, dense, and boring. Baking powder is a zero-calorie ingredient and as such doesn’t contribute much in regards to nutrition.
Baking powder is a keto-friendly ingredient due to its zero carbohydrate content. It plays a crucial role in achieving light, airy, voluminous textures in so many baked products. For the times when baking powder isn’t readily available, the best keto-friendly alternatives include Fage Total 0% Plain Greek Yogurt, Heinz Distilled White Vinegar, or Canada Dry Club Soda.
In this article we’ll discuss a brief overview and history of baking powder, nutritional content of some popular brands, and several alternatives if baking powder isn’t available. Let’s get started!
Contents
What is baking powder?
Baking powder is a leavening agent used in baking to increase volume and improve the texture of baked goods. It is made up of baking soda (aka sodium bicarbonate) and cream of tartar. Oftentimes a filler, such as potato starch or cornstarch, is used to prevent the acid (monocalcium phosphate) and base (sodium bicarbonate) from activating during storage. Baking powder can be purchased in either single-acting or double-acting forms.
History
History records the first modern version of baking powder as being manufactured in 1843 by a man of the name Alfred Bird. He was a British chemist who created the version of baking powder so he would be able to make yeast-free bread for his wife who had allergies to yeast and eggs. It was not until 1889 that William M. Wright and a chemist, George Campbell Rew developed double-acting baking powder, which is the most predominantly used form of baking powder today. Originally, baking powder was commercially produced using a blend of sodium bicarbonate and tartaric acid. However, to lower the cost of production, expensive tartaric acid (cream of tartar) was replaced by another acidic compound known as monocalcium phosphate.
How Does Baking Powder Work?
Baking powder works as a chemical leavening agent. It combines a base (sodium bicarbonate), otherwise known as baking soda, with an acid (monocalcium phosphate). When the baking powder comes into contact with liquid, a chemical reaction occurs resulting in the production of carbon dioxide. This carbon dioxide gas is responsible for increasing the volume, or inflating, baked goods like cookies, muffins, cakes, etc.
Single Acting vs Double Acting Baking Powder
There are two types of baking powder – single acting and double-acting. The most popular form is double-acting, but both provide the same chemical leavening action.
Double-acting baking powder works because it has two different acids present. One acid is moisture-sensitive and acts more as a primer than a leavener. It primes the dough with carbon dioxide prior to baking. Then, the second acid that is heat-sensitive, activates in the middle of the baking process producing more carbon dioxide that causes the baked good to puff up or rise.
Single-acting baking powder primarily uses one acid that is heat-activated rather than liquid activated. This form of baking powder only undergoes one chemical reaction when exposed to heat.
Baking Powder vs Baking Soda
Baking soda is also known as sodium bicarbonate. It is a base, or alkali substance, that requires an acid and a liquid in order to be activated.
On the contrary, baking powder is a blend of an acid and a base. The acid is typically monosodium phosphate while the base is sodium bicarbonate, or baking soda.
These two products are similar, but are often used for different types of recipes. Baking soda is used in recipes that will include an acidic ingredient, such as cream of tartar, lemon or other citrus juice, or vinegar. Baking powder, however, is used primarily when the recipe does not call for an acidic ingredient.
Is Baking Powder Healthy?
Baking powder is relatively non-nutritive, as it provides 0 calories, 0 grams of fat, 0 grams carbohydrate, 0 grams protein, and minimal sodium. It is considered non-toxic when used for its intended purposes of cooking and baking despite the inclusion of sodium aluminum sulfate. There is no health benefit to consuming or using baking powder, but there are serious complications that can occur from consuming too much or for those who are allergic to baking powder.
Is Baking Powder Keto-Friendly?
Baking powder is a keto-friendly ingredient that, by itself, will not affect blood sugar or cause one to exit ketosis. It provides zero calories and zero carbohydrate. This issue lies more so in the fact that many products produced using baking powder tend to be carbohydrate-rich – cakes, cookies, breads, etc. When baking, it is important for those following a ketogenic diet to also choose ingredients like flours and sugar alternatives that are low-carbohydrate.
Baking Powder Nutritional Profile
As previously discussed, baking powder really adds no nutritional value to the baked goods it is incorporated into, but despite that it proves to be an absolute necessity for perfectly baked cookies, muffins, and cakes.
Clabber Girl Double-Acting Baking Powder
This popular brand of baking powder holds true to classic baking powder in regards to being free of calories, fat, carbohydrate, and protein, while having a small amount of sodium.
Ingredients:
- Cornstarch
- Sodium Bicarbonate
- Sodium Aluminum Sulfate
- Monocalcium Phosphate
Nutritional Information (per ⅛ teaspoon):
- Calories: 0
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 60mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 0g
Alternative Options
The following alternatives are options that can be used when baking powder is not readily available. Many of these options are common household items, but will require baking soda to be used as well.
Fage Total 0% Plain Greek Yogurt
Yogurt is developed by way of fermenting milk. This fermentation causes the breakdown of sugar and an increase in lactic acid. This lowers the pH, meaning that the acidity of the yogurt is increased. When mixed with baking soda, this acidic food substance would act exactly as baking powder would.
Ingredients:
- Organic Inulin Soluble Fiber
- Organic Stevia Leaf
- Silica
Nutritional Information (per 5.3oz container):
- Calories: 90
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 10mg
- Sodium: 65mg
- Total Carbohydrates: 5g
- Total Sugars: 5g
- Fiber: 0g
- Protein: 18g
Heinz Distilled White Vinegar
While vinegar may not be the first thing you think of adding when baking cakes or cookies, it is an excellent alternative to baking powder when it is combined with baking soda. As an acid, it combines with sodium bicarbonate to produce the same chemical reaction as baking soda resulting in the leavening of baked goods. White vinegar definitely has the most neutral taste and color compared to other vinegars, so it won’t alter your product as much.
Ingredients:
- Distilled White Vinegar Diluted with Water to 5% (50 Grains)
Nutritional Information (per 1 Tablespoon):
- Calories: 0
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 0g
Canada Dry Club Soda
Club soda is a carbonated beverage that actually contains sodium bicarbonate, also known as baking soda. Sometimes this is used as a baking ingredient without adding any additional baking soda or baking powder. The amount of sodium bicarbonate in club soda is minimal, though, so it is really only suited for recipes that call for a small amount of baking soda.
Ingredients:
- Carbonated Water
- Sodium Bicarbonate
- Sodium Citrate
- Potassium Sulfate
- Disodium Phosphate
Nutritional Information (per 12 fluid ounces):
- Calories: 0
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 115mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 0g
Main Takeaways
Baking powder is a leavening agent used in baking to increase volume and improve the texture of baked goods. It combines a base with an acid so they can react chemically to produce carbon dioxide that will expand and inflate baked goods. Baking powder comes in two different forms, single-acting and double-acting. Both can be used interchangeably, but largely single-acting is used in more commercial baked goods while double-acting is what is most used for home baking. It is virtually non-nutritive and is considered keto-friendly due to there being no carbohydrate. Those following a ketogenic diet can use baking powder without worry. It will be critical, however, for those individuals to ensure the use of lower carbohydrate flours and baking ingredients to limit total carbohydrate intake. Baking powder is a crucial ingredient in many recipes, it can be substituted if not readily available.
Related Questions
Is baking powder gluten-free?
Baking powder is typically a combination of an acid, baking soda, and some form of starch to absorb moisture. Generally the starches used are either potato or cornstarch, both of which are gluten free. This would mean that most baking powders are gluten free. As always it is best practice to double check ingredient lists to be certain.
Why does some baking powder have aluminum in it?
Sodium aluminum phosphate is present in some baking powders, but not all. The presence of aluminum allows the powder to become heat-activated. Once the item being baked is placed into an oven and exposed to heat of around 140 degrees Fahrenheit, the powder activates allowing it to increase in volume as it bakes.
Is baking powder Whole30 compliant?
The Whole30 dietary approach requires that no grains or derivatives of grains be used, so if baking powder contains cornstarch, as many do, it would not be considered Whole30-friendly.