Is Xanthan Gum Keto? | Everything You Need to Know About Xanthan Gum

What is Xanthan Gum?

Let’s face it. If you are presently following a low carb or keto diet plan, you may be very interested in adding xanthan gum to your list of common staples. However, before you start adding this ingredient to your recipes, there are some things that you need to know, like is Xanthan Gum Keto?

First of all, xanthan gum is a substitute that keto dieters are using in a variety of dishes. Because it is the perfect replacement for high carb ingredients like cornstarch and flour, it can be used in so many delicious recipes today.

Actually, if you choose to do so, you can add xanthan gum keto as a thickener in your sauces, soups, and your breads.

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Yes, that’s right. You can enhance the taste of your meals by using this awesome substitute. However, before you go all out and get crazy with it, you need to check out this comprehensive guide.

In this guide, you’ll be introduced to a wide range of related xanthan gum and xanthan gum vegan vegan topics.

And, you will receive answers to the following 8 questions.

What type of substitute is xanthan gum? 

  • Does this substitute promote any benefits to the body? 
  • Should pay close attention to any side effects or health risks. 
  • Is Xanthan gum a substitute for ingredients in your vegan recipes, keto-friendly recipes or in your gluten free recipes, etc.
  • How is xanthan gum keto used?
  • Where can you buy this xanthan gum substitute keto substitute?
  • Do you know any way to replace this substitute in you keto recipes
  • What’s the primary difference between xanthan gum nutrition and guar gum?
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1. What type of substitute is Xanthan Gum?

You may be surprised to know all of the things that keto dieters are doing with Xanthan gum.

Since it has properties that translate easily into a thickener and stabilizer, it can be used in a host of recipes like non-dairy alternatives, sauces and dressings.

Some keto dieters are also relying on this stabilizer quite heavily to a number of different things, including the following:

  • Keeps the dressings and sauces from being too thin.
  • Its Formulated into a powder from a gel like substance — made easy to use
  • Used in cooking various kinds of baked goods
  • It’s an ingredient in keto ice cream
  • Healthy safe alternative to high carb ingredients
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2. Does this substitute promote any healthy benefits to the body?

Now that you know what it is, you may also be interested in knowing how it affects the body.

For instance, are there any health benefits to consuming this popular substitution for xanthan gum additive? Well, believe it or not, the answer to this question is yes.

Because Xanthan gum is a soluble fiber, it has been linked to numerous health benefits. Six of the most commonly known benefits are listed below.

  1. Improved Regularity. For those of you who suffer regularly from constipation, keto xanthan gum can be a great addition to your keto diet recipes.

    In fact, when consumed, it creates a laxative type of affect in the body. Based on some of the latest related studies, Xanthan gum makes a bulkier stool and it softens efficiently during the intestinal process.

    So, you can expect to go to the bathroom more frequently when you add this substitute to the foods that you eat.

  2. Helps with Weight loss. As you lose weight on your low diet or keto diet program, you may notice other differences in your body.

    In addition to making your body a fat burning machine, you’ll start to lose more weight when you add Xanthan gum to your sauces. This is because this additive reduces cravings by causing your stomach to feel fuller.

  3. Stabilizes Your Blood Sugar Levels. Another health benefit that some keto and low carb dieters may or may not know about is the prevention of blood sugar spikes after consuming a meal.

    According to information published by researchers, adding this substitute to your recipes can reduce insulin levels. For instance, the gel-like form creates a healthy effect on the body by slowing down your digestion.

  4. Helps to Control Cholesterol levels. Even though Xanthan gum is known for helping to control cholesterol levels, it is not highly recommended for this type of usage.

    For instance, if you consume this additive in your sauces and soups, you’ll need to consume it in large amounts to get a minimal positive effect.

  5. Possess Cancer-Fighting Properties. According to certain studies in mice, the outlook for reducing skin cancer is promising.

    When adding this substitute to their food, it slowed down the development of tumors, particularly since it has been linked to immune enhancement properties.

    However, before these studies can be affirmed, more what is xanthan gum substitute studies must be conducted, particularly in humans.

  6. Gluten Free Alternative. For those of you who experience severe problems when eating foods with gluten ingredients, this is also considered to be a healthy replacement for anyone who enjoys eating keto-friendly doughs and other baked foods.
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3. Should you pay close attention to any side effects or health risks?

After reading all of the great healthy properties that Xanthan gum possesses, you may want to start cooking new recipes today.

However, before you get too excited, you need to know the flip side to these healthy benefits, too.

So, a word of caution for those of you who may be subject to certain Xanthan gum side effects and potential health risks.

Even though there is really no widespread evidence of serious side effects or health risks, there are some things that you should be aware of.

One of the most critical is avoiding using substantially large doses of this additive.

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Actually, to get the best benefits of substitutes for xanthan gum and carbs in xanthan gum additive processes, you need to know more about the possible health risks as well.

For instance, the health risks of Xanthan gum can vary from person to person and case by case.

Having said this, here are the classes of people that should avoid adding Xanthan gum in your recipes.

Low carbers with a history of intense gastric pain or diarrhea.

  • Keto dieters with a history of fecal incontinence.
  • Anyone who suffers from this additives related allergies.
  • Keto dieters who have a severe allergic reaction to cruciferous plants.
  • Premature Infants
  • Low carbers and keto dieters who’s allergic to soy, dairy, gluten, or corn need to know about expiration dates(i.e.does xanthan gum go bad)
  • Anyone who’s has a planned surgery or a taking OTC or prescription blood lowering medications

For most people, allergic reactions can be a health risk that should be avoided. Additionally, you should avoid eating this additive in larger doses. For instance, if the does are too large, these results may be found.

  • Increased gas in humans
  • Increase stool output
  • Changes in your gut’s output
  • More frequent bowel movements

On the other hand, if the problems listed above do not affect you and your activities, this additive can be a welcomed benefit.

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4. Is Xanthan gum a substitute for ingredients in your vegan recipes, keto-friendy recipes or in your gluten free recipes?

The recipes that you create may not be suitable for every low carb or keto eater.

In fact, based on an individual’s taste preferences, dietary needs, they may be on a strict diet that excludes certain types of foods. Therefore, it is best to determine if xanthan gum is even advisable for that particular persons to consume.

For instance, here’s a breakdown of things to look for when making decisions to mix this additive in your recipes.

Is Xanthan Gum Keto Friendly?

One of the first things that keto dieters want to know is answers to questions like, can Xanthan gum be classed as a sugar free additive.

If so, these dieters will not be concerned about consuming a final product that has its other ingredients. For instance, when you consider consuming a Xanthan gum product that’s released to shelves in its final form, you need to know that it has 0 net carbs.

If this is true, ketor dieters can eat more freely because it is considered to be keto friendly.

Is Xanthan Gum Made For Vegans?

For those of you who want to know if these additives are considered to be vegan friendly.

The answer is yes and no. This is because most of these types of substitutes can be added to vegan recipes.

On the other hand, based on the companies that produce these additives, Xanthan gum may not be an eligible choice for some people.

For instance, some companies add a wide range of other ingredients in the production of Xanthan gum. And,when this happens, the added ingredients may not meet the criteria that vegans want or desire.

For instance, most vegans do not eat ingredients that contain whey or dairy-by-products. So, this brand of Xanthan gum may not make it to the cabinets of a vegan.

3. Is Xanthan gum made specifically for people who eat gluten free ingredients only?

Additionally, before you start the process of adding a particular brand of Xanthan gum to your dishes, you need to know if it is also gluten free.

Because gluten dishes and ingredients can further exacerbate a low carb dieter’s gluten sensitivity, everyone needs to know what is contained in the make-up of all manufacturer’s Xanthan gum products.

4. Is Xanthan Gum GMO-free?

As mentioned above, there are other ingredients used in Xanthan Gum that you may not be aware of.

In some cases, it is made of ingredients that have been genetically modified with food sources like soy and corn. To avoid these problems, you should always look for Xanthan Gum that is non-GMO instead.

5. How is Xanthan Gum Used? What is a substitute for Xanthan Gum?

Let’s see where everything stands. For instance, if these additives meet all of your low carb and keto dish requirements, you may just have a new found love for all a lot of your meals.

And, you can take advantage of a wide variety of uses that can make your meals much more delectable.

Here’s a few uses that can help you to prepare good keto dishes and low carb meals.

Use Xanthan Gum as a thickening agent

Similar to adding a thickening agent to your toothpaste for the perfect thickness and consistency, you can use Xanthan gum to accomplish the same or similar function. You can use this substitute additive to thicken up your soups, condiments, smoothies and much much more.

Use Xanthan Gum as a Pseudo-emulsifier

Another common use for creating keto friendly ways to use Xanthan gum for a substitute is in the makings of cosmetics, oil based dressings, keto ice creams and the like.

Use Xanthan Gum as a Binder

Xanthan gum is also used for foods that need some form of binding to assist with the preparation process.

For instance, if you want to make non-conventional low carb dough for your keto eaters, Xanthan gum is ideal for many reasons.

You can use these additives to create a gummy and stickiness texture in order to complete the binding process in certain foods.

Use Xanthan Gum as a Texture Enhancer

Over the years, there has been a lot of experimentation going on.

In fact, there are lots of questions to be answered, including what is a substitute for xanthan gum?

Or, what to use instead of xanthan gum?

For instance, if you need to make a keto biscuit or other baking products, you can enhance the texture of your xanthan gum low carb recipes by adding small amounts of Xanthan gum to your ingredients.

6. What keto recipes require the use of Xanthan Gum?

Now that you know how this additive improves and enhances the texture of the foods that you make, it’s time to learn how versatile Xanthan gum really is. Here’s a few savory keto recipe suggestions. You can choose between both the sweet and savory.


Sweet Keto-friendly Recipes with Xanthan Gum

  • Dairy Free Keto Chocolate Silk Pie

If you have missed the crust that goes with your keto-friendly pies, you’ll be happy to know that Xanthan gum substiture baking brings them back to you. This additive helps with preventing extra dry crust textures, while also providing a mouth full of great taste.

  • Peanut Butter Caramel Milkshake

For those of you who enjoy the taste of a cold thick milkshake, this peanut butter carmel keto recipe is a great keto replacement. By adding a dash or two of Xanthan gum to your other keto ingredients, you simulate the same cold consistency.

  • Thick and Sticky Maple Syrup

If you have not had keto pancakes with the maple syrup flavor that you love, try out this substitute out in your next creative recipes. 

With the addition of Xanthan gum, you can create the fresh flavor and perfect consistency of maple syrup by mixing coconut oil, butter, vanilla extracts and water.

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Savory Keto Recipes with Xanthan Gum

  • Keto Sausage Gravy and Biscuit Bake

If you have been struggling with keto recipes like sausage and gravy biscuits, you can eliminate these problems right now. All you have to do is add xanthan gum to your recipes.

Instead of adding the high carb starches and flour ingredients that severely compromises your weight loss progress, just add xanthan gum to simulate the thickness of gravy that you desire.

  • Keto Broccoli and Cheese Soup

Broccoli and cheese soup is a staple in many kitchen’s today. However, when you are eating low carb recipes, the taste is not the same without the thick savory textures.

On the other hand, when you add Xanthan gum to these dishes, you can simulate the thickness and richness of any rich hearty soup.

  • Keto Beef and Broccoli

Xanthan gum is ideal for many recipes that low carb eaters make today.

This is especially true for those of you who enjoy Chinese takeout meals.

By adding one or two dashes of Xanthan gum to your beef and broccoli Chinese recipes, you can transform your keto-friendly dishes into healthy, perfectly textured thicken sauces.

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7. Where can you buy this substitute? - Online versus In-Store Alternatives

For those of you who are interested in buying Xanthan gum for your dishes, you can find it in the baking aisle. Just look in large grocery chains that you frequent regularly (i.e. Walmart and other big box chains).

Also, if you buy products from natural food stores, you may find these additives in the baking aisle, too.

If you’d like the convenience of having it delivered to your door, our recommendation is to use a link like this one and have it delivered!

However, before you run out to get this product in your local grocery store or order these products online, you need to know exactly what to look for.

Let’s look at this cooking with xanthan gum selection criteria in detail.

  • Food sensitivities, food allergies, dietary preferences: Look on the manufacturer’s label for ingredients that you need to avoid or dietary preferences that suit you.

  • How many servings listed on the packaging: When you are making keto dishes, these recipes usually require specific amounts (i.e. 3 grams, 1 teaspoon etc.) for multiple servings. So, pay close attention to this information when you are making your purchases.

  • Frequency of Use: As mentioned above, you should buy these products according to your personal preferences. For instance, some keto dieters prefer buying these types of products in bulk so that they can save time and money. However, before you buy in bulk, you need to consider its shelf life.

  • Storage and Expiration date: Typically, Xanthan gum products have a shelf of approximately 3 years. But, it must be stored in places that’s cool and dry or it may not last as long as you expect.
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8. Different ways to replace this substitute in your keto recipes?

Even though Xanthan gum is a good thickening ingredient in recipes like gravies, condiments, sauces and your casseroles, you may not have this substitute in your pantry for use.

But, don’t worry. Here’s some more keto-friendly substitutes that you can add to your recipes.

Chia Seeds

When you do not have access to Xanthan gum for your recipes, you can substitute other ingredients like Chia Seeds.

Chia seeds can make the idea substitute in smoothies. For instance, when you place chia seed in water for a prolonged period of time, it turns into a jelly like substance that looks like egg whites.

Also, once it thickens, you can use it to make shakes, smoothies and bread.

How to Substitute Xanthan Gum with Chia Seeds

To make this gel from your chia seeds, add 1 tablespoon of chia seeds with 3 parts (tablespoons) water. Also, when you use this substitute, you will increase the timing of your baking by 15 minutes.

Egg Whites

When you are replacing Xanthan gum with egg whites, you can take advantage of two processes in one.

For instance, whenever you add egg whites to your keto recipes, it will not only cause your baking goods to rise, but also bind all of the ingredients together.

How to Substitute Xanthan Gum with Egg Whites

To substitute Xanthan gum with egg whites, you’ll need to use one egg white for every tablespoon of xanthan gum in your own recipes.

When these steps are followed correctly, your bread and other baked goods will be very light and airy. You may even need a larger pan to fit the finished baked goods into.

Egg Whites Xanthan Gum Substitute

Guar Gum

Since Guar Gum and Xanthan Gum possess similar properties, they can easily be mistaken as one in the same. However, there are some technical differences that must be taken into account. Also, when you do your research on guar gum, you’ll find the following information.

  • The guar bean and xanthan gum are not native to the same locations in the world. (i.e. gua bean is native to tropical Asia).
  • Manufacturers extract guar gum from the guar bean
  • Guar gum is vegan, non-GMo and gluten free
  • Guar gum is composed of soluble fibers and has no net carb contribution to its make-up.

Psyllium Husk powder

Similar to the texture of whole wheat bread, you can use Psyllium Husk powder for numerous reasons and purposes. These ground up husks is a powder that is used as a binder and thickener in the making of keto friendly doughs.

How to Substitute Xanthan Gum with Psyllium Husk Powder

When using this powder in recipes to make dough, you need to be precise. Therefore, you should add it sparingly until you get the desired texture that you want.

Psyllium Husk powder Xanthan Gum Substitute

Ground Flaxseeds

Ground flaxseeds are an excellent substitute for bread recipes. It is a binding ingredient that provides both moistness and softness to the bread’s texture. You can also find this substitute in lots of keto bread recipes.

How to Substitute Xanthan Gum with Ground Flax Seeds

To use ground flax seeds to replace xanthan gum, just add 1 part ground flax seeds with twice the water.

Ground Flaxseeds Xanthan Gum Substitute


Gelatin is a jelly-like substance that can be used to thicken a variety of keto friendly recipes, including mousses, sauces, and smoothies, and mousses.

How to Substitute Xanthan Gum with Gelatin

To use gelatins to replace xanthan gum, you want to use a 1:2 ratio.

8.What’s The Primary Difference Between Xanthan and Guar Gum?

As mentioned before, Xanthan and guar gum can be mistaken for one another. However, there are some technical differences between the two.

One of the most important is linked directly to the temperatures of the recipe. For instance, it is best to use guar gum in cold dishes like ice cream, and xanthan gum in baked foods like casseroles and gravies.


Thanks for reading, and be sure to check out our recipes to make your Keto journey enjoyable!

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