Psyllium husk has received its fair share of attention within the low-carb community. But what is it, exactly? And what is its role in keto and low-carb baking? Read on to find out all about psyllium husk and how to get the best results when using it.
What is psyllium husk?
Psyllium seed comes from a plant known as Plantago ovato, which is native to southern and western Asia. The seed is covered by psyllium husk, which is a rich source of viscous soluble fiber (the type that absorbs water to form a gel). In fact, nearly all of the carbs in psyllium husk come from fiber.
One tablespoon (5 grams) of whole psyllium husk (as pictured above) contains 4 grams of carb in the form of indigestible fiber, of which most is soluble fiber.
Psyllium husk can also be ground into a powder, the form most often used in cooking. Because it is more concentrated, one-half tablespoon (2.5 grams) of psyllium husk powder has the same nutritional composition as one tablespoon of whole psyllium husk.
As the active ingredient in the stool-softener Metamucil, psyllium husk is best known for its laxative properties.
What are the health effects of psyllium husk?
Research suggests that psyllium husk may provide several potential benefits:
- May help control blood sugar: By forming a gel with water, psyllium husk can slow down the movement of food through your digestive tract and the absorption of glucose into your bloodstream. A large review of 35 studies found that taking 5-20 grams of psyllium per day significantly lowered fasting blood sugar and HbA1c values in people with diabetes and prediabetes. This effect is likely noticeable mostly for people who eat a significant amount of carbs. On a strictly low-carb or keto diet it may not help much, as there is far less glucose to be absorbed from the food in the first place.
- May improve some heart health markers: Psyllium can bind to bile acids, which may help lower LDL cholesterol levels. Additionally, psyllium has been shown to decrease triglycerides and increase HDL cholesterol, which may reduce heart disease risk.
- May improve stool consistency: Because of its strong water-holding capacity, psyllium husk has a potentially positive effect on bowel function: It may improve both constipation and diarrhea.
Does psyllium husk have any side effects?
Unlike many other soluble fibers, psyllium husk isn't readily fermented by bacteria in your colon. Therefore, it's less likely to cause excess gas or other digestive issues. However, if you take a large amount of psyllium husk (greater than 15 grams per day), you might experience bloating, GI discomfort, or increased gassiness.
A good rule of thumb is to introduce a small amount of psyllium husk into your diet initially and gradually increase it.
When consumed with adequate fluid and in moderate amounts, psyllium husk is considered safe. Like other types of fiber, consuming large amounts of psyllium without taking in enough fluid can lead to constipation or even an intestinal blockage, in the worst case (and very rarely).
Overall, allergic reactions to psyllium are rare. However, they have been reported among health care workers who are exposed to large amounts of psyllium in laxatives given to patients. Although components in the seed rather than the husk is responsible for the reaction, researchers report that these components are sometimes mixed into psyllium husk powder.
The benefits of using psyllium husk in keto and low-carb cooking
Psyllium husk can be a very useful ingredient in low-carb cooking, especially baking.
For many people, giving up bread, pizza, bagels, and other baked goods when going low-carb or keto is even harder than forgoing sweets.
Fortunately, psyllium can help you recreate keto-friendly, gluten-free versions of these and other high-carb favorites because of its ability to replicate their texture. It enables bread to hold more moisture and achieve a light, airy consistency. In addition, it helps make dough more pliable, making it easier to handle and shape or roll out.
