The most nutritious flours: 4 alternatives to replace the refined ones
With so many options within our reach, why always stay with it? Flour is the basis of many products in our diet, such as bread, cookies, pasta, some sauces, lots of sweets … The problem? Than at least 90% of all of them are made with refined wheat flour, the most used in our country and probably the least healthy. As the nutritionist Carlos Ríos warned in a tweet: "Refined flour puts a high glucose in your blood than even pure sugar." We discard it, therefore, within the group of the most nutritious flours.
Wholemeal vs. Refined flour, what differences exist?
Luckily there are other alternatives – beyond 100% whole wheat flour, which would be suitable, of course -, with which we can replace the refined. And it is that in questions of types of flour, we can reduce them to two: the integrals, which have the bran and the germ of the cereal (which gives us fiber) and are considered more slaudable. Y the refined, whose industrial process to make them finer you deprive them of the above, so They do not satisfy so much and also increase glucose.
And although the ideal is not to abuse any of them, it is true that foods such as bread or pasta have become an essential basis in our diet. That's why it doesn't hurt to know what other options we have to replace the type wheat flour with a healthier one.
Some of the most nutritious flours
1. Soy flour
It is obtained by grinding whole grains of soybeans, which makes it a flour rich in proteins of vegetable origin. It also contains vitamin B3, K, B9 and A, in addition to minerals such as iron, phosphorus or potassium. It does not have gluten and, although its strength is not enough to make bread with it (it should be mixed with another), it can be used to thicken sauces or homemade pastries.
2. Lentil Flour
Every day it is more common to find this type of flour in supermarkets. In fact it has become quite fashionable in the foodie world pasta made with lentil flour. This is obtained by grinding the legume without a pod and has interesting properties, such as the contribution of iron or vitamins (B1 and B2). It also has other minerals such as copper, magnesium, phosphorus or selencio.
Video:Changes that occur in the body when you don't eat sugar unsplash
3. Coconut flour
Perhaps less usual, but certainly nutritious. It is made from fresh and peeled coconuts. First they are pressed and then dried. It is a gluten-free flour suitable for celiac people. Nutritionally, it highlights its contribution in fiber, being one of the highest, and also in proteins. It is a flour that keeps the flavor and aroma of its main ingredient, so it is good for use in pastries or exotic dishes.
One of the healthiest we can find, although eye: it must come from whole grain oatmeal, in order to make better use of its fiber. Oatmeal contains protein, slow absorption hydrates, B vitamins and minerals such as magnesium or phosphorus. You can make it yourself at home by crushing the flakes and use it for your dishes, including making homemade bread.