I've recently changed my diet habits to
include more wheat-free products. As I often love to bake, I swapped my
ordinary flour for something a little out of the ordinary - almond,
coconut, chestnut, and other flours to help boost my health and keep my
blood sugar levels down. These 5 flour alternatives will make a world of
a difference to your health, just take a look at their benefits:
1. Almond Flour
Made from ground up blanched almonds, this
flour has got a neutral taste, yet a moist crumb. It's most suitable for
muffins, waffles, cakes and can be used in savory baked good too.
The Benefits: This flour is low in carbs,
but high in protein. Almond flour is also an excellent source of vitamin
E, a powerful antioxidant that protects cells against damaging free
radicals and supports immune function. Just a quarter cup provides 40
percent of the recommended dietary allowance of vitamin E. Added to
this, almond flour is also a good source of the B vitamins, folate, and
niacin. Furthermore, consuming almond flour can help lower cholesterol,
reduce the risk of blood clots and lower blood pressure too.
2. Coconut Flour
Made from ground up coconut flesh, this
flour has a generic, slightly sweet flavor that can be used for
brownies, muffins, cakes, and also pizza crust. Recipes that contain
coconut flour call for very little of the flour itself, but it does
require a high amount of moisture (usually in the form of eggs).
The benefits: The fiber content is a lot higher than that of almond
flour. In fact, from 1/4 cup of flour, coconut flour contains 10 grams
of fiber as opposed to almond flour, which only contains three grams.
This flour will help maintain a healthy blood sugar level as it's
considered to be a low glycemic food. In fact, studies show that
consuming coconut flour can help lower the overall glycemic impact of
food and support stable blood sugar levels. It is therefore a preferred
choice of flour for people who suffer from diabetes.
3. Cassava Flour
Also known as Yuka, cassava flour comes
from a root vegetable, that is especially popular for people living in
Africa, Asia and Latin America. You may, however, be more familiar with
tapioca flour which also comes from the cassava plant. Tapioca is the
bleached and extracted starch of the cassava root. So opting for cassava
flour will provide a more natural alternative. This flour's texture
resembles that of wheat flour - it is smooth, and it's taste, neutral.
The benefits: This flour is loaded with
dietary fiber carbohydrates, which have been linked to a number of
health benefits including low blood pressure, reduced cholesterol
levels, better control of your blood sugar levels and a lower risk of
obesity. It also contains a good source of magnesium, which helps keep
your blood pressure in check and reduces your risk of osteoporosis.
4. Chestnut Flour
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Chestnut flour has many uses in baking and
in the kitchen. It can be used as almond flour would be, but bear in
mind that almond flour has a strong, nutty flavor.
The benefits: Chestnut flour contains high quality proteins with
essential amino acids and is also a good source of dietary fiber. It
also contains vitamin E, potassium, phosphorus, and magnesium - which
many gluten-free flours often lack.
5. Tigernut Flour
While it may be surprising, tigernuts are
not actually nuts, rather this flour comes from a root vegetable. It's
taste is rather pleasing (it predominantly has a semi-sweet flavor) and
can be used in various baked goods.
The benefits: This flour is naturally gluten free and is a great
alternative to anyone allergic to nuts. It is a great source of many
vitamins and minerals. In fact, Tigernut flour is high in fiber (one
ounce contains 40 percent of the recommended daily intake), iron,
potassium, protein, magnesium, zinc, and vitamins E and C. This flour
also contains natural sugar, healthy fats and it has a high level of
resistant starch, which therefore reaches the colon intact - resistant
starch promotes prebiotic growth and supports a healthy immune and
digestive tract. In addition to the aforementioned benefits, tigernut
flour can also lower blood glucose levels and helps improve insulin
sensitivity.
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