Is Gluten free cheddar cheese biscuits Keto?

The Ingredient Breakdown

As a food scientist, I look past the marketing claims and straight at the formulation. The term "gluten-free" is a dietary necessity for some, but it is not a synonym for "low-carb" or "Keto." In fact, to replace the structure that gluten provides, manufacturers often have to use ingredients that are even higher in carbohydrates. Let's look at the specific culprits in this biscuit mix.

The primary ingredient is white rice flour. This is the first red flag for anyone on a Ketogenic diet. Rice flour is essentially a refined carbohydrate that acts very similarly to wheat flour in the body, breaking down into glucose rapidly. It provides the bulk of the biscuit, meaning the majority of the calories come from carbs.

Next, we see a double hit of starches: potato starch and corn starch (hidden inside the baking powder). Starches are pure glucose chains. While they create a pleasing texture and help the biscuit rise, they are strictly forbidden on Keto. Even a small serving of these starches can consume your entire daily carbohydrate allowance.

We also have to flag sugar and maltodextrin. Sugar is an obvious non-starter for Ketosis. Maltodextrin, often derived from corn, is a processed additive used as a thickener or filler. It has a glycemic index even higher than table sugar, meaning it causes a massive insulin spike that halts fat burning immediately.

Finally, while palm shortening provides fat, it is often the only source of fat in the mix. Without added healthy fats like avocado oil or butter, the ratio of fat to protein and carbs in this biscuit is completely wrong for the Keto macro requirements.

Nutritional Value

When analyzing the nutritional profile of these biscuits, the numbers tell a story that contradicts the Keto diet. A standard serving of gluten-free baking mixes like this typically contains anywhere from 20g to 30g of net carbohydrates per serving. On a strict Keto diet, the daily limit is usually 20g to 50g total. Eating just one biscuit could effectively use up your entire carb budget for the day.

The sugar content, usually around 3g to 5g per serving, is another issue. While that sounds small, hidden sugars in seasoning mixes and flavorings can add up. For a diet that relies on keeping blood glucose stable to maintain Ketosis, even 5g of sugar is significant.

Calorically, these biscuits are dense. The combination of rice flour and shortening creates a high-calorie food that is not satiating. On Keto, we want foods that provide satiety through fat and protein. These biscuits provide a quick burst of energy (glucose) followed by a crash, which is the exact metabolic state Keto aims to avoid.