Although milling is one of the oldest forms of grain processing, refined flour only emerged in the 18th century. The reason for removing the grain shell was bacteria - premium flour can be stored longer (both on the shelf and during delivery to the store).
In addition, refined flour allows you to bake more airy bread and delicate desserts. However, the shell also removes fiber—as well as vitamins and minerals. Plus, white flour dramatically increases blood sugar levels - which is associated with weight gain.
What kind of flour is there?
The healthiest baked goods are made from whole grain flour - with the shell intact. Its calorie content is no lower than that of white - about 300 kcal per 100 g - but it contains more fiber, which means complex carbohydrates. The ratio of protein, fat and carbohydrates is also healthier: a little more protein and fat and a little less carbohydrates - due to the same shell.
The term “whole grain” does not mean that the flour is coarse and hard. It is also ground to powder. If they want to make a gluten-free version, they take buckwheat, corn and rice. You need something traditional - grind oats, barley and wheat. For a low-carbohydrate diet, choose not grains, but nuts and seeds - almonds, sunflowers, cashews, coconut or hemp.
Grinding also varies:
- thin - the inner part of the grain remains, delicate consistency;
- medium - partial preservation of grain shells and fiber;
- coarse or wallpaper - grain components are not removed, there are many large particles.
Whole wheat flour is the second, but often the third option. There are a great many types of such flour. Here are only the most affordable, tasty and healthy ones - take your pick!
How to cook oatmeal
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The only drawback of even the highest quality industrial oat flour is bitterness. It appears spontaneously and blurs the overall picture of the dish with a completely unnecessary accent. To get rid of bitterness, you can make your own flour. To do this, you only need 2 things: a food processor (or blender) and whole grain oats.
Calculate the amount of cereal using a simple formula: after processing, you will receive only ¾ of the original volume of oats. Pour the required amount of cereal into a food processor/blender bowl and grind the contents to the required structure. The color of the resulting oat flour will resemble whole grain wheat.
What to do if you don’t have a blender or food processor? You can grind the oats through a regular meat grinder. The main thing is to install a sharp knife, then swing the handle back and forth until the desired result is obtained. The disadvantage of this method is the size of the fractions. Oatmeal will not look much like flour, so it may be difficult to prepare it further.
You can also make oatmeal by hand using a mortar and pestle, but this will take a colossal amount of time. Another option is to grind the cereal yourself. Pour the grains into the bag, release the air from it, close it tightly and place it on a flat surface. Using a rolling pin, begin rolling out the contents of the bag until the grain is broken down.
Mix the finished product thoroughly and place in a tightly sealed container. Homemade oatmeal can be stored for several months, avoiding contact with liquids and ultraviolet radiation.
Amaranth flour
Amaranth flour is a guest from South America. It is valued for its vitamin content, low calorie content and lack of gluten. Amino acids and antioxidants strengthen the immune system, lysine activates collagen production and helps cells recover. Whole wheat flour is rich in fiber and protein - ideal for your diet! But that’s not all.
The unique properties of amaranth flour are given by a biologically active substance - squalene, which was previously extracted only from shark liver. This rare natural component protects cells from toxic substances, improves metabolism, normalizes cholesterol levels, and improves mood. Amaranth is a cereal with a low glycemic index (GI 45), so it is recommended for diabetics and those watching their weight.
In cooking: you can mix amaranth with wheat flour, add it to pancakes, pancakes, sweet dough and porridge. Flour adds a nutty flavor and subtle aroma to baked goods, makes them fluffy, and extends shelf life. Coconut flour
Natural coconut flour - unroasted and without added sugars - is suitable for healthy gluten-free baking. But you cannot call it carbohydrate-free or dietary. Flour is made from dried nut chips - it is fatty, dense and high in calories - 466 kcal per 100 g.
But if you're not worried about gaining weight, coconut flour can be a good source of fiber and iron. Lauric fatty acid will help fight colds just as well as raspberry jam. And B vitamins will be beneficial for skin and hair.
Coconut flour is bought for its unsaturated fats and vegetable protein. Thanks to them, the glycemic index of the product is low - only 35 units. A couple of flatbreads with such flour will help maintain the balance of BZHU if you do not eat meat and milk.
In cooking: Coconut flour is mixed with wheat flour for a light, airy texture and sweet flavor. It is added to baked goods, pancakes, cheesecakes and dessert pies. Flour absorbs a lot of liquid - this must be taken into account so that the dough does not turn out too thick.
Coconut, flaxseed, almond, spelled
Coconut flour has a GI of 45 and is rich in fiber, protein and healthy fats, and low in sugars and calories. Because It is gluten-free and can be used by people with gluten sensitivity and diabetics. Among its positive properties, one can highlight such as normalizing the gastrointestinal tract, accelerating metabolism, lowering cholesterol, improving the cardiovascular system, etc.
Another variety is a product made from flax grains. Although flaxseed is a good food supplement and has a fairly low GI of 35 units, it should be consumed in moderation. This flour contains a large amount of dietary fiber, polyunsaturated fatty acids, vitamin B, folic acid and numerous antioxidants and microelements.
Long-term consumption of this grain crop can improve the general condition of the body and some systems.
The substances that flax contains are capable of restoring pancreatic cells responsible for the synthesis of insulin. Because Since the cereal contains an undesirable component from the group of cyanides, exceeding the daily norm (60 g) can cause nausea, bloating, dizziness and migraines. Flaxseed is used in the preparation of pancakes and casseroles; it can be used to bread fish and meat and prepare a decoction.
Another not very common type of flour is spelled. Its ground grains can strengthen the immune system, prevent weight problems and help lose weight by improving metabolism. Regular consumption of spelled flour by diabetics will not cause harm (its GI is only 35 units), will improve overall well-being, normalize blood pressure and reduce the load on the cardiovascular system.
When choosing a product, you should pay attention to processing. The lower it is, the lower the glycemic index will be. It is also worth considering the nutritional value, because... Eating high-calorie foods is not recommended for diabetes.
Almond is produced from the nuts of the same name, which are dried and then ground. This product has a low GI value - 25 units. and has all the beneficial properties characteristic of nuts. It contains a large complex of vitamins, macro- and microelements, vegetable protein and other valuable substances. Therefore, even a small amount of such flour will bring tangible benefits to the body.
Since flour is quite high in calories, when consuming it, you must adhere to the daily intake, which is calculated by analogy with nuts. The product alleviates the condition of peptic ulcers, improves digestion and blood composition.
Hemp flour
It is made from hemp seeds - so there is nothing dangerous or toxic in such flour. But there is chlorophyll - a natural analogue of hemoglobin. And also magnesium: without it we feel apathy and fatigue.
Hemp flour cleanses the body and helps you lose weight. It contains only 25 grams of carbohydrates, but 30 grams of protein. Glycemic index of hemp flour is 0 units. It is usually recommended for diabetes, but it is also suitable for those who simply monitor their diet.
In cooking: flour is used independently for sweet dry cookies or added to wheat flour for bread and pastry. Sometimes it is mixed into smoothies for thickness and satiety.
Soybean variety
For endocrine pathologies, this product is especially valued. It contains few carbohydrates.
Benefits for diabetes:
- fights aggression and depression,
- allows you to achieve a pronounced hypoglycemic effect against the background of discontinuation or reduction of the dose of antidiabetic drugs, including insulin,
- restores metabolic processes,
- promotes weight loss.
Excessive use of the product is fraught with the development of Alzheimer's disease and causes aging of the body. Pregnant women and children should not include it in their diet.
It is recommended to use it in small quantities, only then can a positive effect be achieved. Overweight men should avoid using the product, as it contains substances similar to the effects of female sex hormones.
Sesame flour
Sesame seeds are not just an addition to salads and a sprinkle on cookies. White and black sesame are ground into flour, gluten-free, almost without carbohydrates and with a bright taste of dried nuts. This flour is a champion in calcium content: sesame contains even more of it than milk. Sesame also cleanses the body of toxins and waste, helps build muscle mass and recover from injuries.
There is more protein in sesame flour than in hemp flour - 45 grams. But the calorie content is almost the highest: 492 kcal per 100 grams. Glycemic index – 57 units: higher than that of white wheat flour, but lower than that of coconut or amaranth flour.
In cooking: sweet buns, muffins and cookies are baked with sesame flour, used instead of breadcrumbs and added to sauces for thickness. They also make tahini halva from it - a high-calorie but healthy dessert.
Common sweeteners
Of the natural intense sweeteners that are commercially available, stevioside is actively used in practice. In terms of sweetness, it exceeds sucrose by 300–450 times. Other sweeteners can be 5000 or 6000 times sweeter than sucrose, but in real practice they are not as in demand as stevioside.
One of the serious advantages of this sweetener is the absence of side effects. Moreover, stevioside is credited with a huge number of medicinal effects. However, it has not yet been possible to confirm at least one of them, since there is no theoretical basis.
Another thing is that this polyol contains a set of glucosides that give it a salty taste. Because of this feature, stevioside is added to a limited number of dishes (mainly fish, salads).
Stevia was brought to the European and North American market by the biologist and ethnographer, linguist Bertoni Moises Santiago, a famous Swiss anarchist who fled from persecution by the authorities to Argentina (1884) with the goal of creating an agricultural commune. As the director of an agronomic college in the capital of Paraguay, Asunción, he became interested in stories about the extraordinary sweet-tasting stevia plant. He was able to finally identify and describe the type of plant only 12 years later, having received a living specimen as a gift from a priest in 1903.
Currently, Russian manufacturers import the sweetener stevioside from China and India. It is believed that the yield of steviazide from their raw materials is much higher. Also, according to economic calculations, it is much more profitable to export a product from these countries than to produce it from our own raw materials.
Due to the high cost of stevioside, it is most often used in combination with some kind of sweetener, for example synthetic sucralose, or sweeteners sorbitol and xylitol. In this way, it is possible to add volume to the final product so that the consumer does not feel a significant difference with sugar - not adding it to tea at the tip of a knife, but pouring a full teaspoon.
Leaders among artificial sweeteners
Of the artificial sweeteners, it is worth highlighting the four most common: the most popular is saccharin, then acesulfame potassium, sodium cyclamate, and aspartame.
Most manufacturers import these sweeteners from China. China's products are considered inexpensive raw materials for tabletting. The quality of these nutritional supplements is also considered good.
The oldest sweetener, saccharin, was used on a large scale in the food industry during World War II, when there was a catastrophic shortage of sugar. However, in the 70s. last century, after experiments on Wistar rats, this sweetener was attributed to a negative effect on the human body - provoking cancer of the urinary tract (bladder, ureter). Saccharin was instantly blacklisted. Some time later he was acquitted. Currently, saccharin is approved for use in more than 90 countries. An analysis of statistics on the incidence of urinary tract cancer in the war and post-war years, for example in Germany or the USSR, did not show any surge in the suspected disease. Most likely, this was some kind of marketing ploy.
There are also cautions regarding limiting the use of other common sweeteners, such as acesulfame potassium. It is not recommended for patients with cardiovascular diseases and kidney diseases. However, no evidence-based publications on this matter could be found.
Acesulfame potassium is mainly used in the manufacture of beverages, dairy products, confectionery, and table sweeteners. It dissolves quickly in water, making it well suited for instant drinks and tabletop sweeteners. Combines well with other sweeteners, such as aspartame. In the mixture, the sweetness of acesulfame potassium is felt instantly, but does not last long. Aspartame is responsible for the long-lasting sweet taste. Its sweetness is not immediately felt, but it lasts longer. By mixing these substances in different proportions, it is possible to select the optimal sweetness for any food product.
Aspartame is the most consumed sweetener in the world by volume. Most carbonated drinks (light) are produced using this food additive.
The disadvantages of aspartame include its instability when the temperature rises (it breaks down into components, losing its sweetness). This sweetener is not suitable for cooking, baking, as well as for acidic foods with a long shelf life (for example, mustard, various sauces). Aspartame is also of little use for hot drinks. Under certain conditions, it can participate in Maillard reactions with the formation of components that cause non-enzymatic darkening. By reacting with the dye, under the influence of sunlight it can change the flavor spectrum.
Aspartame contains phenylalanine (about 60%), which is dangerous for patients with phenylketonuria. Manufacturers of food products containing aspartame are required by law to place a warning on the label.
The main advantage of aspartame is the absence of calories and side taste. In chilled drinks, it is difficult to distinguish it from sugar by taste.
In hot drinks, the sweet taste of aspartame is less noticeable. This sweetener is considered the most studied.
It is used in the production of table sweeteners. More often in a mixture with acesulfame potassium, cyclamates.
For soda lovers
Russian and Western manufacturers of carbonated drinks use intense sweeteners, such as aspartame, in the production of their products.
Western manufacturers note an interesting trend: as a rule, consumers do not pay attention to the calorie content of the drink; they prefer soda made with sugar. Foreign companies producing beverages complain that they have to invest most of the funds received from sales of regular soda into advertising products sold under the “light” label, for which there is not such a high demand. Apparently, the consumer has formed some kind of distorted stereotype. Many buyers are convinced that a light drink is less sweet; they do not want to understand that such soda is less calorie, and not less sweet. Therefore, they prefer to buy drinks made with added sugar.
The situation with some domestic soda producers is somewhat different. They, like their Western colleagues, produce their products with the addition of aspartame. However, previously they were in no hurry to tell the consumer about this. In past years, when this area was not as well regulated as it is now, some manufacturers wrote the word “sugar” instead of the name of the nutritional additive used on the labels of drinks made with the addition of a sweetener. Then Rospotrebnadzor was forced to introduce saccharimeters and refractometers in order to determine the presence of sugar in the drink.
This is pure consumer deception. The manufacturer claimed that the drink contained sugar, although there was none. How does this affect patients with diabetes? For example, a person with diabetes went on a long car trip (driving 500–700 km), took with him a sweet soda (not knowing that it had no sugar) to drink in case of hypoglycemia. On the way, he drank a huge amount of this drink, but the effect was the opposite - he was on the verge of fainting. This man needed sugar water. The manufacturer misled him by not informing him about the composition of his product. This doesn't happen now. Even if it’s in small print, the manufacturers write: 0.1–0.2 kcal per 100 g.
Flaxseed flour
Flaxseed meal contains 30 grams of protein and only 9 grams of carbohydrates. Its calorie content is the lowest - 270 kcal per 100 grams. Of course, like any other flour, it should be limited. But it is quite suitable for maintaining weight.
At first glance, flaxseed flour seems greasy. But it contains only 9 grams of fat. But there are a lot of B vitamins, potassium and magnesium. Combined with fiber, you get the perfect cocktail for losing weight: a long feeling of fullness, cleansing of the body and strength to resist stress.
In cooking: many people do not like flaxseed flour for its “slimy” texture and viscosity - it will not be possible to make baked goods based on it. It is used to “dilute” the usual wheat or rye flour in bread and pastries. But flaxseed flour is good for thickness - it is convenient to add it to porridges, smoothies, pastes and jelly.
Rice product
Rice flour has one of the highest GI values - 95. This makes it prohibited for diabetics and obese people. The calorie content of the product is 366 kcal.
Rice flour contains all B vitamins, tocopherol, macro- and microelements (iron, zinc, selenium, molybdenum and manganese). The benefits of the product are based on the complete composition of essential amino acids that are necessary for the normal functioning of the human body. In addition, this flour is gluten-free.
A product based on rice raw materials can be used to prepare pancakes, cakes, and a variety of sweets. This flour is not suitable for baking bread; for this purpose it is used in combination with wheat flour.
Almond flour
The most high-calorie - but very aromatic and tender. It is prepared from sweet almonds and retains all the properties of fresh nuts even after heat treatment. It contains a lot of fatty acids, antioxidants, B vitamins and choline - a substance without which nerve cells lose their natural membrane protection.
In cooking: almond flour is rarely used on its own. It is mixed into the usual dough for French desserts: marzipan, macaroons, praline and nut cream. It is convenient for making vegetarian fruit candies; it adds thickness to juices and sweet sauces.
Chickpea flour
Chickpea flour is loved in the East and Asian countries: there is a lot of it in Indian, Syrian and Pakistani cuisine. Powdered chickpeas - or chickpeas - are mainly carbohydrates. In addition to them, the composition contains 10 grams of protein and almost 3 grams of fat.
Chickpea flour is high in calories (337 kcal), but is suitable for diets. It contains complex carbohydrates, a lot of insoluble fiber and useful elements - selenium, potassium, phosphorus and copper. They are “responsible” for clean airways and a clear head.
In cooking: Chickpea flour makes delicious bread, flatbreads and crackers. Hummus is made from it, added to porridges, sauces and jelly. Flour does not absorb oil when frying, so it is often used for breading.
What you need to know about oats
This is a genus of annual herbaceous plants that belong to the grass family. Of the entire genus, oats are especially distinguished. It is this crop that is cultivated on an industrial scale and used as a fodder/food plant.
There are 22 varieties of oats in total. They grow in temperate countries of the Old World. All members of the genus, except Avena sativa or common oats, are considered harmful weeds that poison the soil and interfere with the normal development of other flora.
Botanical description
Content:
- What you need to know about oats
- Useful properties of cereals
- Possible harm of oats
- Chemical composition of oat flour
- How to cook oatmeal
- Features of gastronomic use of flour
- How to choose oats for oat flour
The plant's curled leaves hang from long, pointed stems on which inflorescences form. The inflorescence is a miniature panicle, which consists of large, barely hanging spikelets.
2-3 flowers develop on these spikelets. They are compressed on the sides by protective plant scales. An ovary forms at the apex, from which feathery stigmas extend.
The fruit of the plant is a grain. It is tightly wrapped in leathery flower scales and equipped with a longitudinal groove.
It is the grains that are used for industrial food purposes, processed and consumed.
Spelled flour
Whole grain spelled flour is not just a replacement for wheat. Its main feature is a large amount of fiber. Spelled is coarser than white flour, but healthier. It contains relatively a lot of protein (17 grams) and valuable elements - B vitamins and amino acids.
Many manufacturers have appreciated the simplicity and availability of spelled flour, and are now producing sweets for diabetics from it. A glycemic index of 45 units allows you to do this. Deserts and healthy snacks from spelled calm the nerves, strengthen the immune system and normalize blood sugar levels.
In cooking: cooking with polygon flour is as easy as cooking with wheat flour. All types of baked goods are made from it and mixed into soups and sauces for thickness.
High GI foods
Products that, when broken down, turn into glucose faster than others can cause significant damage to health. When consumed regularly and in excess, they contribute to the accumulation of excess weight and deplete the pancreas. Upon closer inspection, the foods with a high glycemic index, which will be listed below, contain a lot of starches and sugars. Most often these are baked goods, cereals, cereals, as well as some vegetables and fruits that are classified as dietary and generally healthy.
Which foods have the highest GI:
- "live beer;
- brown and white sugar;
- modified starch;
- baked goods made from white flour: toasted white bread, muffins, gluten-free bread, donuts, hamburger buns, waffles (even unsweetened), baguette, croissants, crackers;
- potatoes, including baked, fried, mashed, casserole or chips;
- white glutinous rice (for rolls), rice porridge with milk, risotto and pilaf, rice noodles, rice pudding;
- corn flakes and popcorn (even without added sugar and honey);
- cereals and cereals - millet, rolled oats (including in the form of muesli), pearl barley, couscous, semolina;
- boiled or stewed carrots;
- milk chocolate, various bars;
- carbonated drinks;
- vegetables and berries - rutabaga, pumpkin, watermelon, canned apricots;
- soft wheat pasta.
Despite the fact that these foods have the highest GI, they do not have to be completely excluded from the diet. They will be truly harmful only for patients with diabetes. Those who suffer from pancreatitis, diseases of the gallbladder, stomach and intestines will benefit from dishes made from rice, pumpkin, and semolina.
Milk thistle flour
The most delicious milk thistle seed flour is natural, without additives. This is not meal: the flour contains oils and provides almost 6 grams of fat. Carbohydrates – 25 grams, protein – 20.
Flour is not used on its own, but is added to baked goods to reduce calories and make food healthier. Milk thistle contains the biologically active substance silymarin - it protects the liver from toxins and helps protect cells. The glycemic index of flour is one of the lowest (10 units).
In cooking: milk thistle powder is added to soups, jellies and sauces for thickness or mixed into wheat flour for benefits.
Recipes for flour products
The taste of future baked goods depends on the type of flour used, so you can experiment using different varieties. Examples of diabetic recipes can be found below:
- Rye pies . Knead the dough from a spoonful of yeast and hot water. After the yeast has risen, add rye flour, a little salt and a spoonful of sunflower oil. Knead the dough and let it rise a couple of times, kneading it each time. Divide into circles, add filling, seal. Any unsweetened vegetable, meat and fish mince is suitable as a filling.
- Buckwheat and kefir bread . Knead the dough using a glass of kefir and buckwheat flour mixed with wheat. Add 2 tsp to the dough. yeast, 1 tbsp. l. olive oil and sugar. Let rise and place in the oven. Bake for an hour.
- Lemon cake . Cut the lemon with the peel into pieces, remove the seeds. Boil until soft and then puree in a blender. Add sweetener (sorbitol, xylitol) to taste. Separately, dry the sunflower seeds in a dry frying pan. Mix lemon puree, seeds and add wheat flour mixed with 2-3 tbsp. l. bran Knead the dough. You can add beaten egg or powdered egg. Place in the form. Bake.
- Oatmeal pancakes with pumpkin puree . Peel the pumpkin, remove the seeds, cut into pieces and boil (preferably steamed). Then rub through a sieve or grind in a blender. You can add healthy spices - turmeric and ginger. Grind the Hercules into flour, pour in kefir or low-fat milk (a small amount) and let it swell well. Add egg, salt, pumpkin puree and sweetener to taste. Knead the pancakes. Bake in a non-stick frying pan without oil.
- Dumplings made from soy flour with soy minced meat . Knead a stiff dough from soy flour with the addition of salt and water. Let sit for half an hour, roll out and cut out circles for dumplings. Soak the minced soy for half an hour, then drain the water and squeeze out the excess liquid. Separately, fry the onion, you can add grated carrots and finely chopped bell pepper. Then add the soy product and fry until cooked, adding salt and pepper. Stuff prepared soy dough circles with this minced meat. Protect and boil.
To “heal” any flour, bran and wheat germ should be added to the dough.
For diabetes mellitus, preference is given to wholemeal or whole grain flour, as it helps reduce blood glucose levels and enhances metabolic processes. Since there are many variations of healthy flour, you can prepare various flour products, adding maximum variety to the diabetic menu.
Pumpkin flour
Pumpkin flour is no less healthy than seeds. It contains zinc - it protects against inflammation and allergies. The glycemic index of pumpkin flour is high - 70 units. Therefore, it is mixed into baked goods with buckwheat, spelled or amaranth flour.
The most common use of pumpkin flour is in vegan dishes. You can eat it raw and not be afraid of indigestion. Flour is easily digestible and does not cause allergies. It also stimulates the immune system, normalizes hormonal levels and improves mood.
In cooking: flour is added to various types of baked goods, mixed into soups, porridges and milkshakes.
Chia seed flour
Chia is a Spanish rose hip, the defatted seeds of which are used to make flour. It is relatively high in calories, but it has a lot of protein, fiber and potassium. Chia flour is loved for its low glycemic index (30 units) and high content of Omega-3 and Omega-6 fatty acids.
Chia seeds absorb moisture well, so flour is added to dietary dishes for satiety: it softens insulin surges and maintains a long-lasting feeling of fullness.
In cooking: flour is most often added to cocktails and sauces. For baking, it is recommended to use 20% chia powder and 80% any other flour.
