Is Xanthan Gum Keto? (Find Out Now!)


Is Xanthan Gum Keto

Wondering what that ingredient that starts with an X is and if it actually fits into your lifestyle? That ingredient that you can’t pronounce is xanthan gum, said like “zan-thən-“ is a common food additive that’s commonly added to foods as a thickener or stabilizer.

Xanthan gum is keto-friendly because it’s low in net carbohydrates. Following a ketogenic diet means following a diet that is high in fat and low in carbohydrates to encourage the use of stored fat as fuel. Other keto alternatives to xanthan gum are NOW Foods Psyllium Husk Powder, Bob’s Red Mill Gluten Free Guar Gum, and Judee’s Dried Egg Whites.

Still curious? Learn more about the keto diet and xanthan gum, how it’s made and used, and its nutritional info below!

The Keto Diet

The ketogenic diet encourages followers to eat a diet that is very high in fat from both animal and plant-based sources while eating very few carbs. This nutrition plan is meant to allow the body to enter a state of ketosis, which is when stored fat is used for fuel rather than stored carbohydrates. Recent research has shown this diet may lead to a reduction in diseases such as diabetes, cancer, Alzheimer’s, and epilepsy. It is also a means to encourage rapid weight loss. However, other studies suggest this does not encourage long-term weight loss. Part of that reason is that it is very hard to sustain this lifestyle. As soon as a keto dieter eats more carbohydrates than their daily maximum, they revert back to carbohydrate storage for fuel. And with most keto plans encouraging less than 50 grams of carbohydrates a day, this can be tough to achieve in the long run.

What is Xanthan Gum?

Xanthan gum is a popular food ingredient derived from fermented polysaccharides. It is commonly used in medicines and prepared foods as a thickening and suspending ingredient. It functions as a stabilizer, thickener, or emulsifier in the product to which it is introduced. It’s used to thicken sauces, dressings, gravies, and even dairy-free substitutes to avoid separation.

How is Xanthan Gum Made?

Xanthan gum is a polysaccharide, or complex carbohydrate, produced by a simple fermentation process in which a carbohydrate source, such as corn, wheat, or dairy, is fermented by a bacteria known as Xanthomonas campestris. The xanthan gum is then dried and ground to form a powder that may be rehydrated when it is ready to be used to function actively.

How is Xanthan Gum Used?

Xanthan gum is mostly utilized to replace the sticky qualities of gluten, as well as to replace common allergies such as wheat or eggs. Xanthan gum works similarly to cornstarch in that it enhances the viscosity of the product, and is found in many keto recipes to keep the carbohydrate and net carbohydrate count down. It is usually added as a dry product to recipes or mixed with water before adding to mixtures.

Review of Xanthan Gum

Xanthan gum is a low-calorie, low fat, and low carbohydrate food additive that is safe to consume and suitable for many diets including the keto diet. Each brand has a very similar nutrient make up. Also, because this additive is made of polysaccharides, the net carbohydrate content is very low, as well, furthering its suitability for the keto diet.

Benefits of Xanthan Gum

Xanthan gum comes along with some health benefits, as well. Studies show it may support constipation relief, blood sugar stabilization, lower LDL cholesterol, and weight loss. It has also been researched to help with the treatment of Sjorgen’s syndrome, an autoimmune disease that causes dry mouth and dry eyes. According to research, xanthan gum may provide hydration and moistening characteristics for patients with Sjorgen’s dry mouth.

Cons of Xanthan Gum

While it can be beneficial, xanthan gum does come with some negative properties, as well. It has a laxative effect, which can help with digestion, however, it can also lead to diarrhea when consumed in large amounts. Xanthan gum can also cause allergic reactions as it is produced from carbohydrate sources that include corn, wheat, or dairy. Therefore, you may want to be cautious around this food if you are allergic to any of those ingredients.

Nutritional Content of Xanthan Gum

Xanthan gum is suitable for the keto diet and is found in many keto-friendly products. Below we’ll discuss the nutrient composition of xanthan gum, what makes it okay for the keto diet, and some other keto-friendly alternatives that are often used.

Bob’s Red Mill Xanthan Gum

The list of ingredients in Bob’s Red Mill Xanthan Gum are:

  • Xanthan gum

Nutrition Facts (per ½ teaspoon/1.5 g):

  • Calories: 5
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 g
  • Sodium: 60 mg
  • Carbs: 1.5 g
  • Sugars: 0 g
  • Protein: 0 g

It’s Just – Xanthan Gum

The list of ingredients in It’s Just – Xanthan Gum are:

  • Xanthan gum (non-GMO)

Nutrition Facts (per ½ teaspoon/1.5 g):

  • Calories: 5
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 g
  • Sodium: 10 mg
  • Carbs: 1 g
  • Fiber: 1 g
  • Sugars: 0 g
  • Protein: 0 g

Thrive Market Non-GMO Xanthan Gum

The list of ingredients in Thrive Market Non-GMO Xanthan Gum are:

  • Xanthan gum

Nutrition Facts (per ½ teaspoon/1.5 g):

  • Calories: 5
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 g
  • Sodium: 17.5 mg
  • Carbs: 1 g
  • Fiber: 0 g
  • Sugars: 0 g
  • Protein: 0 g

Alternatives to Xanthan Gum

NOW Foods Psyllium Husk Powder

NOW Foods Supplements, Psyllium Husk Powder, Non-GMO Project Verified, Soluble Fiber, 24-Ounce Psyllium husk is a thickener and binder that can be used to replace xanthan gum. It is high in fiber and low in net carbs, so it can be used as a part of a ketogenic lifestyle. Mix It with water and add to your recipe for the best results when using it for thickening or binding.

The list of ingredients in NOW Foods Psyllium Husk Powder is:

  • Psyllium Husk Powder (Husk/Seed)

Nutrition Facts (per 1 tablespoon):

  • Calories: 30
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 g
  • Sodium: 10 g
  • Carbs: 8 g
  • Fiber: 7 g
  • Protein: 0 g

Bob’s Red Mill Gluten Free Premium Guar Gum

Bob's Red Mill Guar Gum, 08 Oz Guar gum is a good alternative for xanthan gum for those that have wheat, corn, or dairy allergies. It is produced from the guar bean and works just the same as xanthan to bind, thicken, or stabilize recipes. Keep in mind that it works a bit less strongly than xanthan gum, so you’ll want to use 1.5x the amount of this ingredient than xanthan gum if you plan to substitute it.

The list of ingredients in Bob’s Red Mill Gluten Free Premium Guar Gum Thickeners are:

  • Guar Gum

Nutrition Facts (per 1 tablespoon):

  • Calories: 40
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 g
  • Sodium: 0 g
  • Carbs: 9 g
  • Fiber: 9 g
  • Protein: 0 g

Judee’s Dried Egg Whites

Judee’s Dried Egg White Protein Powder 8 oz - Pasteurized, USDA Certified, 100% Non-GMO, Gluten-Free & Nut-Free - Just One Ingredient - Made in USA - Use in Baking - Make Whipped Egg Whites Dried egg whites, or egg white powder, is a carbohydrate free, high protein alternative to xanthan gum. While it is not vegan, it is suitable for the keto diet which is often high in animal products, anyway. Egg whites are an excellent binder and work the same as xanthan gum in recipes for bread and pastries.

The list of ingredients in Judee’s Dried Egg Whites are:

  • 100% Dried Egg White Powder

Nutrition Facts (per 1 tablespoon):

  • Calories: 20
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 g
  • Sodium: 60 g
  • Carbs: 0 g
  • Protein: 4 g

Conclusion

If you are following a keto lifestyle, feel free to include xanthan gum in your diet. It is safe to consume and keto-friendly as it is low in both carbohydrates and net carbohydrates. It is an excellent binder, stabilizer, and thickener in many keto recipes. However, if you are allergic to some of the carbohydrates it is derived from, try to swap it out for psyllium husk, guar gum, or egg whites.

Related Questions

Is xanthan gum safe to eat?

Yes, xanthan gum is safe to consume in moderate amounts. If eaten in access, it can cause digestive issues such as diarrhea, cramping, gas, or slowed gastric emptying, so try to keep it to a maximum of 1 tablespoon per day.

Is xanthan gum vegan?

Xanthan gum can be produced from both plant-based and animal-derived carbohydrate sources. Check the label to make sure this product is produced from wheat or corn and not dairy sources if this is a concern to you.

Is xanthan gum gluten-free?

Xanthan gum is gluten-free and is often used to replace gluten in many recipes. It is a great alternative for those with gluten allergies. However, it is sometimes produced from sources containing wheat, or wheat itself, so if you have an allergy to wheat, you may want to check the brand and label to make sure there is no wheat in the product or for cross-contamination.

Is xanthan gum good for diabetes?

Research shows that the fiber in xanthan gum can support blood sugar control because it can slow gastric emptying to allow the body to absorb nutrients like glucose more slowly. Keep in mind, though, having too much xanthan gum can slow digestion too much, causing issues with both blood sugar and digestion. That being said, the amount of xanthan gum in most foods should be okay, but try to avoid taking in large amounts at a time if this is a concern.

Related Guides

Kelsey Butler

Kelsey Butler is a Registered Dietitian Nutritionist with a Masters in Nutrition Sciences. She is an expert in nutrition research, recipe and menu development, dietary advice, and food sciences. Currently she is working on a culinary nutrition certification, as well as working as a nutrition researcher for a health app and starting a meal planning business. Kelsey takes a mindful approach at nutrition and values the creation of healthy relationships with all foods. She also understands the importance of providing others with information about different food that anyone can enjoy, no matter their dietary restrictions or preferences. When she's not focusing on the world of nutrition, Kelsey has a passion for cooking, enjoys the outdoors, stays active, and loves to travel.

Recent Posts