This Weird Ingredient Is The Secret To Healthy Keto & Vegan Baking

Given the rise in both keto and plant-based diets, you're probably starting to notice psyllium husk pop up in more and more recipes (like this viral Life-Changing Loaf recipe from My New Roots). And I can attest, it's a pretty magical ingredient with a unique function and purpose that can help you make a number of better-for-you baked goods.

What's more, psyllium is ridiculously healthy, too, given its sky-high fiber content, which is why some people use psyllium husk powder as a dietary supplement to promote regularity, balance blood sugar, and lower cholesterol.

Psyllium husk is a soluble fiber that is derived from the seeds of a shrub-like plant called Plantago ovato (the husk is simply the outer casing of the seed). Traditionally, psyllium has been used for medicinal purposes in both ayurveda and Chinese medicine to treat heartburn, absorb and flush toxins from the body, and manage type 2 diabetes and other conditions. Today, it's largely used as a natural way to promote regularity and, increasingly, as a baking ingredient. 

In addition to keeping your bowels running smoothly (helping combat both constipation1 and diarrhea2), psyllium husk has a number of potential health benefits thanks to its high fiber content and ability to resist digestion. The main perks include lowering cholesterol, balancing blood sugar, and acting as a source of fuel for good bacteria in the gut.

In one study3, participants who received 3.4 grams of psyllium husk at meal times (three times per day) over the course of eight weeks experienced a 14.8 percent drop in total cholesterol and a 20.2 percent drop in "bad" LDL cholesterol. Psyllium husk also helps slow down the digestion of food, which helps buffer potential blood sugar spikes and lower overall blood sugar levels, with one study4 finding that people with type 2 diabetes who consumed 5 grams of psyllium husk three times per day for six weeks experienced a 29 percent drop in blood sugar. 

When taken as a supplement, or consumed in large amounts in baked goods, there are precautions to keep in mind. Due to its high fiber content, psyllium can cause side effects like bloating, abdominal discomfort, nausea, vomiting, and diarrhea and can interact with some medications (as a supplement, it's not recommended to take with medications). And even though psyllium is used to treat constipation, it can also cause or worsen constipation if consumed without proper hydration. It's also rare but possible to have an allergic reaction to psyllium.

If you avoid eggs, gluten, and/or prefer to eat a low-carbohydrate diet but still want to include foods similar to bread, flatbread, wraps, muffins, or burger buns, then psyllium husk might be a useful addition to your pantry.

Psyllium's ability to absorb liquid is also responsible for its transformational action in the kitchen. When psyllium husk is mixed with water and is allowed to sit for a few minutes, it develops a thick, mucilage-like consistency and this "gel" acts like a binder in baked goods. This is exactly why psyllium has risen in popularity as a key ingredient in healthy baking.

As a baking ingredient, you'll find psyllium husk in two main forms—whole psyllium husk and psyllium husk powder—which are most often packaged in bags or containers and found in health food stores, pharmacies, organic sections of supermarkets, and online.

Not all psyllium is created equal, however. Recipes that feature psyllium will call for psyllium husk powder or whole psyllium husk (which resembles small flakes). Psyllium husk powder is simply ground whole psyllium husks, but they're not directly interchangeable. You'll find a range of conversions, but in my experience 4 teaspoons of whole psyllium husk is equal to 3 teaspoons of psyllium powder. You can grind whole psyllium husks into psyllium powder by using a coffee grinder if the conversion math gives you a headache.

Intrigued by psyllium husk and want to try it out in a recipe? This bread is vegan (psyllium acts as a binder and replaces the egg), gluten-free, flourless, and oil-free but still manages to somehow be totally delicious. Slather it with some mashed avocado for a nutrient-dense snack. Keto more your style? Try this low-carb bread recipe made with psyllium husk powder, almond flour, flax, and eggs.