Psyllium husk is a popular healthy source of soluble fiber with a wide range of uses. You may hear before about the psyllium husk. It will help people who have constipation.
But do you know how to use the psyllium husk in your daily routine? Here you will learn all about this magical treat. Do you know the benefits of psyllium husk? Is it a suitable fiber option for keto dieters? To understand these things look below and keep reading.
What Is Psyllium Husk?
Psyllium husk is a famous source of soluble fiber that comes from a plant called Plantago Ovata plant. This plant is native to the Western and Southern Asia. The technical definition of psyllium husk is the outer covers of seeds. These outer covers are also known as seed husk. Plantago ovata is occasionally a member of the genus Plantago.
The surroundings of the psyllium husk seeds are a rich source of healthy fiber. When you mix this kind of fiber in the water, it absorbs in the water and forms like a gel. Plant seeds of psyllium husk, sometimes also called ispaghula. It’s also used as a medicine to get relief from constipation and mild diarrhoea.
Many psyllium husk properties are responsible for the effectiveness of digestive issues as the keto diet doesn’t allow the keto dieters to eat carbs. But this husk virtually has zero carbs as all it has fiber content. The whole psyllium husk is grounded in powdered form to use for cooking quickly.
Two tbsp of whole psyllium husk is equal to the one tbsp of grounded psyllium husk. Psyllium husk has used as an ingredient in some gluten-free, low-carb, and in keto recipes. It has used in keto recipes because it has the thickening quality. One tbsp of powdered psyllium husk contains 25 calories or 5 grams of fiber.
Health Benefits of Psyllium Husk
One of the widespread health benefits of psyllium husk is the rich fiber content. However, the psyllium husk is the active ingredient in the branded stool softener Fybogel and Metamucil. Except for these benefits, there are a lot more health benefits of psyllium husk. To get the benefits of psyllium husk, take the doses between 5 and 20 grams in a day. This has been noted during several studies.
Researches show that psyllium husk will help to control the blood sugar levels. This is because the gel of psyllium husk prevents the rapid absorption of glucose. A massive study found that psyllium husk can significantly lower fast blood sugar in prediabetes and diabetes.
Therefore, this benefit is probably only for those who eat massive amounts of carbs, so it is not suitable for keto dieters. Moreover, the gel is attached to the bile acid and will help to lower the LDL cholesterol level. Also, it is known to increase the excellent LDL cholesterol level.
Primarily psyllium husk is used in bowel function and also used to treat constipation for many years. Husk can absorb the water and hold it, then soaks up it in the gut. In this way, the stool gets softer, and you can comfortably pass it through your throat. Here are some prominent health benefits of Psyllium Husk:
- Improve digestion health
- Increase satiety and promote weight loss
- Regulating blood sugar levels
- Reduce the risk of cardiovascular disease
A wide range of fiber in the psyllium husk can help to solve digestive issues. Fiber is associated with several health benefits like relief from constipation and manage your healthy body weight. Psyllium is also a prebiotic bacteria that can feed healthy bacterial colonies in the digestive system. Psyllium can help absorb the liquid in your body, provide a feeling of fullness, and promote weight loss.
Watch Your Weight
Psyllium husk is not only good for all these benefits but also good to manage weight loss. There is a typical way to take the psyllium husk is to stir one or two tbsp of husk powder in the eight ounces serving water or in juice.
It is better to drink it in straight away before it forms in the gel. Then you may need to put some more water in it to take it. In the form of a gel, it can promote the feeling of fullness. Also, you can take this in gel form before eating your meal to prevent overeating.
Side Effects of Psyllium Husk
The good thing about psyllium husk is that digestive issues are uncommon, and it is not fermented. Therefore, it’s better not to take the psyllium husk more than the 15 grams in one day. If you take a little more amount than 15 grams so it will cause gas, bloating, and discomfort.
Always make sure that you are consuming enough amount of fluids when taking psyllium as it may lead you to constipation. It can also cause of blockage but in rare cases. It is also essential to take the psyllium husk with enough amount of liquid, or otherwise, the gel will become a choking hazard.
Therefore, if you gradually introduce the psyllium husk in your diet with lots of fluids, then you are unlikely to get the experience of any side effects.
Benefits of Psyllium Husk for Keto Dieters
Aside from other benefits of psyllium husk, it is also an extremely useful ingredient in the keto recipes and of cooking and baking. It is difficult for some keto dieters to give up on the high carb foods at the start. If you like to eat bagels, pizza, and bread, then psyllium can be used in many adapted recipes.
The psyllium husk has especially used in the yeast recipes such as keto bread recipe. It can also help to get the desired air consistency in the recipe. Also, using psyllium husk in the recipes can give more elasticity to dough. However, it is easy to shape, roll, and handle.
Where to Buy?
You can buy whole psyllium husk or powdered psyllium husk from large grocery stores, especially in the baking section. Or you can buy it from the well-stocked health food stores as psyllium husk powder is a laxative, so you can also buy it from pharmacies. Also, buy its whole and powder form from online stores like Amazon.com.
Keto Baking Recipe with Psyllium Husk
There are huge recipes available that incorporate psyllium to create delicious results. With all these tasty recipes, you will crave for anything you love to eat.
Keto Bread Recipe
If you add psyllium husk in your bread mixture then it is easy to handle the dough. The bread feels soft and airy in the middle with the golden delicious crispy crust. Bread is the best thing to serve straight from the oven. To get excellent results you can toast and freeze in the freezer.
- 1 ¼ cups almond flour
- 5 tbsp of psyllium husk powder
- 2 teaspoon baking powder
- One teaspoon of sea salt
- Boiling water one cup
- Cider vinegar 1 teaspoon
- 3 egg white
- 2 tbsp of sesame seeds
- Preheat your oven to 350 F/ 180 F/ Gas 4.
- Put all dry ingredients in a large bowl then mix white egg and vinegar in the bowl with other ingredients.
- Then add boiling water and beat the dough with the mixer for one minute. Mix well until you get the workable form of dough.
- Use some olive oil to avoid sticking while you shape the dough in 6 rolls.
- Put the rolls on baking sheets and lightly grease the paper with olive oil to avoid sticking.
- Then sprinkle sesame seeds and put in the lower rack of the oven for 50 to 60 minutes. Check the rolls if they are dined by tapping the bottom of the rolls. So, now you can serve them warm and cold with some butter.