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
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
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