White flour is nothing but refined carbs that can make us gain extra weight. Refined white flour contains less vitamins and minerals and once it enters our body, it becomes starch. It becomes pure sugar inside our body. Even the enriched white flour does not have complete healthy substances but as it absorbs by our body, it becomes starch. This means that energy is released faster instead of gradual and effectively.
White flour does not have that sweet taste but it can cause to health problems similar to refined sugar:
- Higher risks of some cancers and inflammatory illnesses including arthritis;
- Risks of hypertension, stroke, heart attack, high cholesterol, obesity, diabetes, and fatty liver problems;
- Hypoglycemia, fatigue, weakened immune system, depression, anxiety, and other health issues
So, we look for better and healthier substitutes for white flour, and here they are:
Coconut flour is considered as one of the best flour. It is recommended for those who are presently on reduced-carb diet. It is rich in fiber and it helps in neutralizing blood glucose level. This flour is a gluten-free alternative, and therefore ideal for those who cannot eat wheat-based foods.
Just take note that coconut flour absorbs moisture quickly and it is dense. If you want to use this flour, you will need more liquid ingredients in the baking or else, the recipe may become dry. Some experts suggest to blend it with other flour, or add it into other foods. Or, mix it in yogurt and add a dash of vanilla extract, or use it as coating for seafood.
Oat flour is rich in carbohydrates but better option compared to regular wheat flour. You can even prepare homemade oat flour by grinding oats using blender. We know that oatmeal helps minimize risks of heart problems.
Store oat flour with other whole grain flour in the fridge to retain its flavor and texture.
Almond flour is processed by blanching almonds and afterwards, it is finely ground to a light and floury texture. Almond flour provides healthy fats, more protein, fiber, and Vitamin E compared to white flour. Alissa Rumsey, spokesperson for Academy of Nutrition and Dietetics, suggested to use almond flour as an alternative to breadcrumbs, or use this flour as a substitute for white flour in dense baked-recipes such as brownies.
Almond flour also contains some amount of unsaturated fat but as long as you account for the additional calories in your recipe, you may still use this almond flour in your cooking and baking. It is also said to aid in improving nails, skin, and hair.
This flour does not absorb moisture easily and gluten-free, and therefore, ideal ingredient for those who are following gluten-free diet.
Quinoa flour offers healthy dose of complete protein, calcium, iron, macronutrient, less amount of fats and carbohydrates for energy. You can easily do-it-yourself prepare quinoa flour in your home by finely grinding raw quinoa seeds using a high-powered blender or a spice grinder until the seeds become flour-like texture.
Quinoa flour is a better alternative for people who cannot have wheat in their baking recipes. You may also mix it with other flours. Just take note that it does not hold its form.
Rye flour contain lesser amount of gluten compared to wheat flour. It has healthy dose of dietary fiber. This flour helps in reducing levels of cholesterol, neutralizing blood glucose levels, controlling body weight. Rye flour is ideal for preparing muffins or pancakes. Just take note that this flour has darker color to it, hence, the appearance of any baking recipes where you it may alter consequently.
If you use rye flour as a substitute for white flour, minimize the amount of sugar in the recipe, reduce some butter by using applesauce or another choice. In this way, you will be able to enjoy your baked foods without compromising your body weight and health condition.
Brown Rice Flour
Brown rice flour is made by grinding brown rice that produces texture that is similar to white flour. It is an excellent source of fiber, Vitamin B, iron, and a mineral that aids in forming connective tissues and bones in our body called manganese.
This is a good choice for those who are new to substitute flour as it is easy to work with and without a powerful taste.
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