Alternative flours can be used as substitutes for regular wheat flour That Taste Just As Good As The Regular Stuff, According to Nutritionists | Nick Rana

 

Raise your hand if you took up baking recently! Okay, sooo, that's everyone. 

It seems like lots of people are experimenting with ancient grains and other flour subs. But are they really healthier than white flour? 

"Alternative flours can be used as substitutes for regular wheat flour if you have an allergy or intolerance to wheat flour, or if you just want to add more variety to your diet,".

These flour alternatives are typically made with foods like almonds, coconut, bananas, or even beans, that are ground up to resemble the texture and consistency of flour.

One thing to note: Since flour substitutes aren't quite the same texture-wise as flour (duh), you​ usually can't do a straight swap in gluten-free baking,. You might have to do a little math *shudders* to get that conversion right. "Research the substitution ratios for alternative flour before using it in a recipe that's meant for regular flour," You'll often find this information on the back of the package of alternate flour you want to use. ​ These are the best flour alternatives, according to nutritionists.

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  White rice flour 

Gluten-free peeps, we got you! This flour is used to make rice noodles and mochi. (It also makes killer banana bread.) Or, use it for a clever GF breakfast swap: Next time you whip up a batch of pancakes, replace 1 cup of all-purpose with ⅞ cup of white rice flour for added magnesium on your plate.

• Green banana flour 

Before you ask, no, it won’t make your bread and cakes taste like bananas…that much. It’s made from ground green banana skins and flesh, which have a lower sugar content than the riper kind. (The fruity taste is minimized during the cooking process.) Plus, you'll get loads of potassium: One cup of banana flour packs 99 percent of your daily needs. It's also rich in soluble fiber, which is clutch for digestion.

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  Almond flour 

You're already a fan of nut butter, now it's time to give nut flour a go. When baking, sub in two cups of blanched flour for every one cup of white to score a nutty, sweet flavor that’s perfect for treats. It’s a solid source of calcium and magnesium (the latter helps you absorb the former). Use unblanched (meaning the skins haven't been removed) for “breading” chicken or fish.

• Coconut Flour 

Fans of keto and paleo diets, rejoice! This slightly tropical tasting powder is lower on the glycemic index than white or even wheat flour, meaning it can help prevent your blood sugar from spiking and keep your appetite in check (read: free of hunger swings). Because it's super absorbent, it will absorb more water in your bread dough and may dry it out if you try to substitute it one-to-one for other flours.

• ​Spelt flour 

This ancient grain is a type of wheat, so it contains gluten, but fewer of the hard-to-digest carbs called fructans. As such, it’s a better option for those who avoid gluten but don’t have celiac disease. Unlike gluten-free flours, spelt offers a hearty and fibrous bite for doughy things like pizza crust.

• Plantain flour 

Banana’s cousin injects sweets like pancakes with a tangy, complex note. Plus, the flour substitute is higher in resistant starch than regular flour. This type of starch doesn’t totally break down in the body, so you feel fuller longer. Since it’s dense and grain-free, you may need a half teaspoon of baking soda for cakes to rise.

• ​Chickpea flour 

Protein-packed (about 28 grams per cup!) and high in fiber, this gluten-free powder stars in savory dishes thanks to an earthy flavor from its bean roots. Swap it in for white flour when you're preparing meatballs or veggie burgers—all that protein makes for a super-strong food-binding agent.

• Oat Flour 

Made from ground oats, this flour has the same benefits as your morning bowl. Not only is this gluten-free flour high in iron, protein, and the brain-boosting mineral manganese, but it's also loaded with soluble fiber—a.k.a. the real star here. That's because soluble fiber (as opposed to reg fiber) forms into a "gel in the gut" that slows the rate at which nutrients are absorbed into the bloodstream, says Nielson. Soluble fiber also binds to cholesterol in the gut and helps carry the bad stuff out of your body. The result? Lower cholesterol and more stable blood sugars. Plus, anti-inflammatory sugars found in oats, called beta-glucans, are a form of soluble fiber that slows digestion, helping you feel fuller longer. Those beta-glucans also show your gut some love by assisting in regulating the gut microbiome (that healthy balance of bacteria in the gut), according to research published in the Journal of Nutritional Biochemistry.

• Quinoa Flour 

You may love creating nutrient-rich grain bowls with quinoa at the base, but have you ever considered using this grain as a flour substitute? Chances are, you already know how nutritious this grain is (it’s one of the few plant-based complete proteins!), and the flour version is no different. Quinoa is packed with protein, fiber, iron, and magnesium. Plus, the ancient grain has a low glycemic index, which means it will keep your blood sugar in check, and your heart healthy. 

It has a nice nutty flavor, which is great for gluten-free baking, as well as both sweet or savory cooking. Try using half all-purpose flour and half quinoa flour to ease into it and avoid a digestive upset from too much fiber...or with baked desserts, go all the way and sub it completely.

Topics: diet Diet programs diets fasting health intermittent fasting lose weight

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