Xanthan gum is a staple in the kitchens of many gluten-free dieters. Every other gluten-free recipe mentions xanthan gum in the ingredients list, whether it's gluten-free pizza, cake, bread, or pie crust.
Shifting to a gluten-free diet means inculcating gluten-free cooking and baking methods, some of which you'll probably hear about for the first time when going gluten-free.
Xanthan gum is an ingredient extensively used in a lot of gluten-free recipes, for which reason it's necessary to learn what it does and how to add it to your recipes in a gluten-free lifestyle.
What is Xanthan Gum?
Xanthan gum is a food additive, and gluten-free recipes aren't the only place it belongs. Ice creams, sauces, baked goods all use xanthan gum as a thickener and stabilizer. Sugar, when fermented with the Xanthomonas campestris bacteria living on cruciferous plants, forms a gel-like mixture. The resulting mixture is mixed with alcohol and further dried into a powdered form. This powdered residue turns into a viscous texture when added to a liquid.
Xanthan gum as a food product does not bring any nutritional benefits, nor is it a significant calorie intake. In other words, it's simply a soluble fiber absorbed by the body. Due to numerous benefits in the food manufacturing industry, the FDA has officially licensed xanthan gum as a food additive. The FDA does not restrict food manufacturers to a specific quantity of xanthan gum in their products.
What is Xanthan Gum Used For?
The gluten-free food industry isn't the sole manufacturer benefitting from the use of xanthan gum. It is used in a wide range of products and for treating certain conditions. Surprised to read this? Some of the benefits of xanthan gum include the following:
Toothpaste:
Observe the thick, uniform texture of any toothpaste you pick up from your local grocery store. Xanthan gum is responsible for this texture due to its properties as a thickening agent.
Cosmetics:
The cosmetic industry uses xanthan gum as an additive in their products for its emulsifying and binding properties, i.e., it glues the ingredients together and doesn't let them form separate layers.
Furthermore, some state that xanthan gum in cosmetics also acts as a skin-hydrating agent, which is to say that it can be beneficial for providing moisture, especially for those with dry skin.
Treating Dry Mouth & Swallowing Conditions:
Chronic dry mouth condition makes it difficult for its patients to swallow their food due to the lack of saliva. Xanthan gum acts as a moisture retainer. Some health conditions, e.g., strokes, can practically make it impossible for patients to swallow food without choking on it. As a thickening agent, xanthan gum thickens food and saliva to make swallowing easier.
Decreasing Blood Glucose Levels:
Xanthan gum is known to decrease the rate of digestion in the body. With a slower digestive process, the sugar content in the blood decreases as well. Studies suggest that diabetic patients eating xanthan gum-coated food have noticed a decrease in the spikes of their blood glucose level.
The benefits of xanthan gum in reducing blood glucose for diabetic patients are so significant that even modern diabetic medications have xanthan gum in them.
Food Products:
Countless food products, from dressings and juices to gravies and soups, have xanthan gum in their base ingredients. Each product may use a single or multiple benefits of xanthan gum for enhancing the texture in foods.
Regulating Digestive Function:
Besides reducing sugar absorption from foods, xanthan gum acts as a laxative within the digestive system. It absorbs moisture, in return making your intestines excrete the waste products. Please note, if you are already suffering from any digestive problems, such as diarrhea, xanthan gum can make it worse.
Xanthan Gum & Gluten-Free Recipes
Xanthan gum is to gluten-free foods what glue is to crafts. Gluten-free products and recipes are devoid of any gluten, meaning neither the main ingredients nor processed foods should contain gluten.
While you won't miss out on gluten when making classic chicken and veggie stirfry or potato wedges, gluten-free ingredients don't hold when it comes to baked goods, dairy products, soups, and gravies, etc.
That's where the absence of gluten can be frustrating when baking. That being said, you don't need gluten when you can mimic the texture of traditional gluten-based foods using xanthan gum.
Gluten-free dieters avoid gluten to prevent digestive problems due to celiac disease or non-celiac sensitivity. Gluten-based foods can lead to stomach pain, diarrhea, bloating, and gas, amongst other symptoms linked with gluten intolerance.
For this reason, one of the primary ingredients gluten-free dieters swap is wheat flour. Unfortunately, since wheat is a grain that contains gluten, gluten-free versions won't have any form of gluten in them. Gluten acts as a binder, thickener, and emulsifier in recipes and processed foods.
Understanding The Role Gluten Plays In Baked Goods
Due to the elimination of gluten from your meals, you'll need another ‘glue' that duplicates the texture of gluten-based products in your gluten-free version. A gluten-free version isn't just alternating the flour. You may end up with bread that crumbles as soon as you touch it.
Xanthan gum is the common alternative for gluten in gluten-free recipes. It performs the three functions of gluten- binding the ingredients together, retaining moisture in the product, and giving the final product a solid shape and structure.
Dough or batter is nothing without the elasticity and stickiness provided by gluten in the mixture, the point at which xanthan gum comes into action. In soups and gravies, xanthan gum provides a thickened mixture. Without it, you'll have a liquidy mess in your hands. It gives dairy products the ‘creamy' texture that melts in your mouth.
Lastly, xanthan gum isn't just for the benefit of gluten-free dieters; vegans opt for xanthan gum in their recipes rather than animal-based gelatin. Those with wheat, soy, nuts, and dairy allergies also add xanthan gum in their recipes since it's free of all these components.
When Should You Avoid Xanthan Gum?
Xanthan gum in a mediated quantity of 15 grams each day does not harm a healthy individual. An over-excessive consumption of xanthan gum, however, can lead to digestive problems.
There are several cases in which you should avoid consuming xanthan gum. As highlighted above, those with existing digestive problems, especially digestive-related issues, should avoid consuming xanthan gum since it can damage a sensitive digestive tract even further.
Diabetic patients taking medications with xanthan gum as an ingredient should consult a doctor before adding it to their recipes. Chances are, excessive use of xanthan gum can drastically lower their blood sugar to a critical level.
If you accidentally inhale xanthan gum, it can lead to respiratory problems. You should seek medical service immediately if the symptoms continue to worsen. Those allergic to cruciferous plants should avoid xanthan gum in cases of severe sensitivity.
An exceeding amount of xanthan gum is unrecommended for pregnant and breastfeeding women due to insufficient research on the results. You should not eat xanthan gum close to scheduled surgery due to the decrease in blood sugar.
How to Use Xanthan Gum in Recipes
To use xanthan gum in your recipes, you'll need a precise measuring scale or use the tablespoon and teaspoon measurements very carefully. Even a slight fluctuation in the scaling can overthrow the texture of the end product.
Next, double-check whether any of the ingredients you're using already contain xanthan gum, especially flour. Gluten-free flour blends have xanthan gum present in them, which means you don't need to add more. If your gluten-free flour version does not contain xanthan gum, you can proceed to add it. Buy a gluten-free flour blend that doesn't already have xanthan gum if you're one to experiment in the kitchen.
Know that it only takes a minute quantity of xanthan gum. Most recipes will not recommend adding more than the maximum limit, i.e., a tablespoon of xanthan gum, unless you're making bulk produce. Add the gum to one cup of liquid before mixing it in your recipe.
The general recommendation is 1/8-1/4 teaspoon per cup of the solvent, but you can look into a recipe for specific quantities. The more xanthan gum you add, the thicker, stickier, and denser the product. For baked goods, rely on the method of separately mixing dry and wet ingredients before combining them. Therefore, add xanthan gum to the flour mixture before adding it to the liquids.
Common Substitutes for Xanthan Gum
Xanthan gum is a widely favored gluten-free ingredient in many recipes that call for a binding, thickening, or emulsifying agent. But, whether you're somehow allergic to xanthan gum or you're out of it and need an alternative immediately for the family dinner you're planning on, these substitutes can help you out:
Psyllium Husk:
Psyllium husk is a dietary fiber, which is to say it acts almost similar to xanthan gum when consumed. It is beneficial for gluten-free baked goods due to its binding properties. It can make your gluten-free bread version rise better and end up with a soft and fluffy texture. Use psyllium husk twice as much as the amount of xanthan gum in the recipe.
Chia Seeds:
Chia seeds aren't only an excellent substitute for xanthan gum; they're a vegan-friendly option for those avoiding eggs. The added benefit to chia seeds is they are rich in protein, Omega 3's, and high soluble fiber.
While it does have a slightly nutty taste and texture, you can refine the texture by grinding the seeds if you're not a big fan. Chia seeds form a gel-like substance when combined with water, which gives your baked goods the moisture it needs. Replace equal amounts of xanthan gum with chia seeds in the recipe.
Flax Seeds:
Flax seeds are a budget-friendly, gluten-free binding agent that can become a staple in your pantry. Again, flax seeds bring tons of nutritional benefits such as Omega 3, iron, zinc, and fiber.
However, unlike chia seeds that make the grinding process optional, you can't work with whole flax seeds. But the grinding process is worth your time because of the ability of flax seeds to add moisture and fluffiness to your baked products.
Gelatin:
Gelatin is one of the more expensive alternatives, and it's an animal-derived product that comes from pigskin, making it an unsuitable option for plant-based dieters and not kosher. The unflavored variety is suitable for baked goods to provide elasticity and moisture in the dough or batter. Add two parts of gelatin for one part xanthan gum in the recipe.
Agar Agar:
Agar Agar comes from red algae, a seaweed. Like gelatin, agar agar forms a gel-like texture when mixed with water. It's a cheaper alternative alongside the advantage of being vegan-friendly. However, too much agar agar can make your baked goods soggy and denser in texture.
Guar Gum:
Undeniably, the most famous xanthan gum alternative continues to be guar gum. Guar gum comes from guar beans, making it a vegan-friendly option. You can use it in a 3:2 ratio of guar gum to replacing xanthan gum respectively. Additionally, the health benefits correlate with the ones of xanthan gum. Its medicinal applications include easing digestive symptoms, reducing blood glucose, decreasing cholesterol, and lowering the risk of hardened arteries.
Other Ingredients:
Several food items can substitute the texture of gluten-free recipes. Potato, arrowroot starch, maize starch, and cornstarch can add a thickening texture to your foods.
Final Thoughts
My suggestion would be to use natural substitutes, as mentioned, like flax seeds, chia seeds, or psyllium husk instead of xanthan gum. You can make delicious baked goods that you and your family will love without using xantham gum. The next time you bake your favorite recipe, try switching out the xantham gum. You may find that you enjoy it the same.
The absence of gluten shouldn't mean the end to all those classic favorites when you have ingredients that do everything gluten will in a traditional recipe.
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