Why Commercial Baking Powder is Not AIP Compliant
Commercial baking powder, the kind typically found in most grocery stores, is not compliant with the Autoimmune Protocol (AIP) diet during its elimination phase. The primary reason for this is its ingredient list. The AIP diet is designed to remove potential inflammatory foods, and unfortunately, several key components of standard baking powder fall into this category.
The non-compliant components of store-bought baking powder include:
- Cornstarch: This is the most common filler used in commercial baking powder. As a grain, corn is strictly eliminated during the AIP protocol because it can be an inflammatory trigger.
- Sodium Aluminum Sulfate: Some brands of baking powder use this acidic ingredient, which is a chemical compound to be avoided on the AIP diet. Homemade versions rely on natural, compliant acids instead.
- Other Additives: Depending on the brand, other non-AIP ingredients like certain anti-caking agents may also be present.
The Importance of Homemade Alternatives
Creating a homemade version of baking powder is the safest and most effective way to ensure that your baked goods remain compliant with the AIP diet. Not only does it allow you to control every ingredient, but it also gives you peace of mind that you aren't inadvertently consuming something that could disrupt your healing process. It's a fundamental step for anyone looking to enjoy baked goods without compromising the integrity of their protocol.
The Simple AIP Baking Powder Recipe
Making your own AIP-compliant baking powder is remarkably simple and only requires a few common pantry staples. The standard recipe uses two parts cream of tartar to one part baking soda. Some variations add a third ingredient to act as a starch to prevent clumping, which is also a compliant substitute for cornstarch.
Classic Two-Ingredient AIP Baking Powder
- 2 tablespoons cream of tartar
- 1 tablespoon baking soda
Three-Ingredient AIP Baking Powder (Recommended for Storage)
- 2 tablespoons cream of tartar
- 1 tablespoon baking soda
- 1 tablespoon arrowroot starch or tapioca starch
Instructions:
- Sift all the dry ingredients together in a bowl to ensure they are well combined.
- Store the mixture in an airtight glass container, away from humidity, for up to 6 weeks.
Other AIP Leavening Alternatives
While the homemade baking powder is an excellent all-purpose solution, other leavening options are available for specific recipes:
- Baking Soda and Acid: If your recipe already contains an acidic liquid like lemon juice or apple cider vinegar, you can often use just baking soda to create the necessary rise. The typical ratio is 1/2 teaspoon of baking soda to 1 teaspoon of acid.
- Gelatin: In some AIP baking recipes, gelatin powder is used to provide structure and help with binding, particularly when eggs are not an option.
- Arrowroot Starch: For thickening sauces and gravies, arrowroot starch is a perfect compliant substitute for cornstarch. It can also be incorporated into baking powder to keep it from clumping.
Homemade vs. Commercial Baking Powder
Understanding the differences between homemade AIP baking powder and its store-bought counterpart is crucial for successful and compliant baking.
| Feature | Commercial Baking Powder | Homemade AIP Baking Powder |
|---|---|---|
| Contains Grains? | Often contains cornstarch, a non-AIP grain. | Does not contain grains. Uses AIP-compliant starches like arrowroot or tapioca. |
| Contains Aluminum? | Some brands may contain aluminum compounds. | Made with aluminum-free baking soda and cream of tartar. |
| Compliance | Non-compliant during the elimination phase of the AIP diet. | 100% compliant with the strict elimination phase. |
| Shelf Life | Long, typically over a year if stored properly. | Shorter, around 6 weeks, as it lacks stabilizing additives. |
| Convenience | Grab-and-go from the grocery store. | Requires a few minutes of DIY mixing, but ingredients are shelf-stable. |
| Taste | Generally neutral taste. | Can have a slight tangy flavor from the cream of tartar, but it is often undetectable in the final product. |
How to Store Your AIP Baking Powder
Proper storage is key to maintaining the potency of your homemade AIP baking powder. The leavening agents start to react when they come into contact with moisture, so keeping them dry is the priority.
- Use an Airtight Container: A small glass jar with a tight-fitting lid is the best option.
- Avoid Moisture: Store the container in a cool, dry place like a pantry, not in the refrigerator, where moisture can be higher.
- Label and Date: Label the jar clearly with the contents and the date you made it. It's recommended to make a fresh batch every 6 weeks to ensure maximum effectiveness.
Conclusion
While you cannot use standard commercial baking powder on an AIP diet due to its cornstarch content and other potential additives, the solution is simple and readily available. Making your own AIP-compliant baking powder at home is a straightforward process that takes just a few minutes using common ingredients like cream of tartar and baking soda. For longer storage, adding a compliant starch like arrowroot or tapioca helps prevent clumping. By following these simple steps, you can safely continue to enjoy your favorite baked goods without compromising your autoimmune protocol. For more AIP-friendly baking resources and recipes, you can visit a site like Thriving on Paleo for additional tips.
