Healthy Baking: Delicious White Flour Replacements

Flour is a well-known and widely used baking ingredient. People use it in many different ways, for baking, cooking, making desserts and pasta, etc. But some flours are healthier than others. White flour and all-purpose flours are less healthy than almond, coconut, oat or corn flour. Many people decide to replace them and enjoy a healthier lifestyle. You can still make every baked food without compromising its flavours and looks. Plus, you get a better nutritional value and health benefits such as better skin, reduced blood sugar, healthy metabolism, etc.

Almond

Almond flour is among the most popular replacement for wheat flour. It’s made by blanching the almonds in boiling water which removes their skin. After this, the almonds are ground and sifted to get the delicious fine flour. It’s very rich in nutrients, such as vitamin E, which is a great antioxidant and magnesium, which improves the control of your blood sugar levels. 30g of it contains:

• Calories: 163;
• Fat: 14.2g;
• Protein: 6.1g;
• Carbs: 5.6g;
• Fibre: 3g;
• Vitamin E: 35% of the RDI (recommended daily intake);
• Magnesium: 19% of RDI;
• Phosphorus: 13% of RDI;
• Manganese: 31% of RDI;
• Copper: 16% of RDI.

As you can see, almond baking flour is undeniably healthy because it’s rich in good fat and fibre and low in carbs. It can improve insulin function, decrease cholesterol levels, and regulate blood pressure. People who are wheat intolerant or have celiac disease can consume this flower without putting their health at risk. It’s gluten-free and doesn’t cause skin rashes, bloating, diarrhea or tiredness, as the wheat glutenous flower does.

Almond baking flour is easy to work with. It can replace white regular flour in any sweet or salty recipe in a ratio of 1:1. You can also use it to replace breadcrumbs to coat your meat and fish. It’s used in many diets and food regimes and you can find it in many stores and supermarkets for a reasonable price. If you’re unsure if the store-bought almond flower is the real deal, you can always prepare them at home.

Coconut

Coconut flour is unique and very popular among people who have gluten-related problems. the manufacturing process is simple and effective. It starts with a whole coconut that’s opened and drained of its liquid. The meat is scraped, rinsed, graded and strained. A baking process at a low temperature dries the coconut and prepares it for grinding. The result is a mildly flavoured flower ready to be used in bread, cookies and cupcakes. 30g of coconut flower has:

• Calories: 120;
• Sugar: 6g;
• Carbs: 18g;
• Protein: 6g;
• Fibre: 10g;
• Potassium: 13% of RDI;
• Iron: 11% of RDI.

This nutrition is great for people that have a low-carb based dietary habit. Coconut flower promotes healthy blood sugar levels and benefits people with type 2 diabetes because of their recommended fibre and carb intake. It also keeps the digestive system on track and reduces health risks related to the digestive tract such as colon cancer. It also helps reduce cholesterol and triglyceride levels, which leads to a decrease in heart diseases. It’s gluten-free, the same as almond flour, so it doesn’t cause cramps, gas, or diarrhea to gluten-intolerant organisms.

Quinoa

Quinoa flour comes from the plant called Chenopodium quinoa. It has a nutty flavour and before grinding it and making it into flour, it can be used in salads, soups or as a side dish. In 30g of quinoa flour there is:

• Calories: 120;
• Fat: 2g;
• Sodium: 8mg;
• Carbs: 21g;
• Protein: 4g;
• Calcium: 10% of RDI;
• Iron: 9% of RDI.

This nutrition improves gut health and provides the essential amino acids. It also contains manganese and copper which are good for heart health, zinc and magnesium to support the chemical reactions in the body and phosphorus that improves bone health. Plus, it can help with weight loss and it’s gluten-free. It can be expensive to buy quinoa flour so people get whole quinoa and grind it at home with a food processor or a flour mill. You can combine it with other flours, bake bread, pie crusts, pizza doughs and pancakes.

Oat

Oat flour is quite popular and commonly used as a replacement for white flour. Manufacturers use stones to ground the grains and get the powdered flour we consume as a final product. When you’re replacing white flour with the oat one, use the ratio of 1:1 to create your meals. In 30g of oat flour there is:

• Calories: 102;
• Fat: 2.3g;
• Sodium: 4.9mg;
• Fibre: 1.7g;
• Sugar: 0.2g;
• Protein: 3.8g;
• Selenium: 8.5mcg;
• Magnesium: 36mg;
• Phosphorus: 106.25mg.

Oat flour can have a significant impact on your overall health. It’s great for breakfast because it boosts energy and increases satiety. It reduces the risk of cardiovascular diseases and aids in weight loss because it’s low in calories. Also, it can have a positive effect on glucose control and helps people with type 2 diabetes. Overall, it has a great impact on our health. And don’t be afraid to make some sweet oat flour pancakes and sprinkle some chocolate on top, oat has your back.

Corn

Corn flour is often confused with cornmeal and cornstarch, but those are 3 different things. Corn flour is milled from dried corn kernels and it’s generally yellow. It can also have a blue or white colour and its texture is smooth and fine. Its nutrition value in 30g is:

• Calories: 105.5;
• Protein: 2g;
• Carbs: 22.4g;
• Calcium; 2g;
• Magnesium: 27.2mg;
• Potassium: 92.2mg;
• Fibre: 2.1g.

It also contains vitamins A, K and B and amino acids. Corn flour is especially healthy for the digestive system because it assists in proper digestion and reduces constipation. It lowers blood cholesterol and energizes the body. The minerals it contains improve bone health, and because it’s low-sodium it decreases the risk of cardiovascular diseases such as stroke and coronary artery diseases. Vitamin B and folic acid make it good for pregnant women. You can use it for texture, colour or flavour in many corn flour recipes. You can make breakfast, lunch and dinner by combining it with other foods and use it as breading on fish or okra.

Conclusion

As you can see, these alternative flours have amazing health-improving properties and can replace white flour easily in almost any dish. But even if you don’t have any health issues, it won’t harm you to choose a better alternative.