If you are following a keto diet, you know that almonds and almond flour are keto-friendly. But did you know that white melon (egusi) seeds and egusi flour are also keto-friendly? In fact, egusi flour offers some advantages to almond flour.
Egusi seeds come from a white melon native to West Africa. Egusi seeds and egusi flour have many health benefits and can easily be incorporated into your keto diet.
Is Egusi Keto-Friendly?
Yes! Egusi seeds work on a keto diet because of their macronutrient profile. They are low in carbohydrate and high in protein and unsaturated fats.
They also have a low glycemic index, which means they will not cause a spike in blood sugar levels. Egusi is good for people following a ketogenic diet because it can help you stay in ketosis.
Most of the small amount of carbohydrates in egusi is from fiber. And fiber doesn’t count toward your carbohydrate total on a keto diet because it’s not digested.
But fiber is very important if you are on a keto diet. It helps to keep you feeling full longer and can help to reduce cravings. It also helps to prevent constipation, which is a common problem on a keto diet.
You can also use ground egusi (egusi flour) as a keto-friendly substitute to all-purpose flour. Baked goods made with egusi flour are more dense, chewy, and delicious.
Benefits of Egusi on a Keto Diet
In addition to the excellent macronutrient profile of egusi for the keto diet, it has several other health benefits:
>High in antioxidants
Oxidative stress is a harmful process that can occur in the body when it is exposed to too many oxidants. Oxidants are molecules that can damage cells, proteins, and DNA.
Antioxidants are molecules that can protect cells from the damaging effects of oxidants. They do this by neutralizing the oxidants before they can cause any damage.
Antioxidants help to keep the cells healthy and functioning properly. Antioxidants can help protect the body from a variety of harmful effects caused by oxidative stress, including cancer, heart disease, and age-related diseases.
By eating foods high in antioxidants, such as egusi, you can help protect your body from these harmful effects.
>High in magnesium
Egusi seeds are a good source of magnesium, which is an important mineral for people on the ketogenic diet. It is responsible for many essential bodily functions, including protein synthesis and energy production.
Magnesium also plays a role in maintaining blood sugar levels, which is important on a keto diet. Low magnesium levels can lead to symptoms such as fatigue, irritability, and muscle cramps. But good magnesium levels can help to reduce anxiety and promote restful sleep.
>High in zinc
Egusi seeds are also a good source of zinc, which is important for many things in the body, including growth, wound healing, and the development of healthy skin. And it is an important nutrient for immune system function. Zinc can also help to reduce inflammation throughout the body.
>Plant-based protein
Egusi seeds are an excellent source of plant-based protein and are perfect for vegans and vegetarians. Plant-based protein is becoming a popular alternative to meat-based protein.
And even if you aren’t vegan or vegetarian, there are many benefits of eating plant-based protein, including that it is environmentally friendly, healthy, and humane.
Eating more plant-based proteins is a great choice for your health. They are often high in fiber and antioxidants, and they tend to be lower in saturated fats and cholesterol than meat. This is true of egusi seeds, which are high in fiber and antioxidants, low in saturated fats, and have no cholesterol.
Ways to Use Egusi on a Keto Diet
-
- Eat egusi seeds as a low-carbohydrate snack.
You can use egusi seeds on a keto diet to replace higher carbohydrate foods. Snack on roasted and salted egusi seeds instead of potato chips or crackers.
-
- Add egusi seeds to your keto meal.
Egusi seeds make a great addition to any keto meal or snack. Add texture and crunch to your yogurt, salads, and soups.
-
- Use egusi flour (ground egusi) instead of all-purpose flour.
Following a keto diet doesn’t mean that you have to give up your favorite baked goods. All-purpose flour can be replaced with egusi flour in many recipes. Egusi flour works perfectly for cookies, cakes, and pancakes.
And it can even be a substitute for breadcrumbs. Use it as a coating for chicken or fish, and it adds a nice flavor and helps to keep the food from sticking to the pan.
Not only is egusi flour low in carbs, it is also gluten-free, which is perfect if you have celiac disease or gluten intolerance.
-
- Make egusi pudding as a meat alternative.
Egusi pudding is a delicious West African dish made with ground egusi seeds. The seeds are cooked with a variety of ingredients, depending on the recipe, to create a thick, creamy block or “cake” similar to tofu.
Egusi pudding makes a good meat alternative because it is rich in plant-based protein and unsaturated fatty acids.
Egusi Flour vs. Almond Flour
If you follow a ketogenic diet, you have probably used almond flour in your baking. But maybe you would like to try a different alternative to all-purpose flour. How does egusi flour compare to almond flour?
-
- Macronutrients
While the macronutrient content of egusi flour and almond flour are similar, egusi flour actually has more protein and less carbohydrates than almond flour. This makes it the perfect alternative to all-purpose flour on a keto diet.
-
- Taste
Both egusi flour and almond flour have a nutty flavor. Egusi flour has a mild nutty taste that blends very well in baking without overwhelming the overall taste of the product.
Egusi is a great addition to the keto diet because it is low in carbs and high in protein and healthier fats. Egusi can be enjoyed on its own, added to meals and snacks for extra flavor and nutrition, or used in baked goods. Give egusi a try today and see how it can help you reach your health goals!