Adherents of healthy eating have discovered many new products. Among them are not only exotic superfoods and little-known vegetables, but also various types of alternative flour. Due to the components included in the primary product, many are unable to prepare the intended dish from already produced flour: cheesecakes turn out bitter, and “healthy” bread is not fluffy enough. Together with nutritionist Alena Stepanova, we tell you what properties each flour has and what dishes should be prepared from it.
Alena Stepanova
nutritionist
The greatest benefit, of course, is in the cereal, not in the flour. Because they add flour to baked goods, start frying it all and mixing it with oils - the benefits are lost. To say that flour is healthy is not entirely correct.
Why give up wheat flour?
Some people prefer to use other types instead of wheat due to gluten intolerance, others choose lower calorie alternatives. Premium white wheat flour is considered especially harmful - it is a completely processed product that does not provide any benefit.
Oatmeal
Oatmeal is used to prepare a variety of dishes. Most often it is added to baked goods. Oatmeal cookies are the most famous dish made from this type of flour. To get a healthy dessert, it is prepared with cottage cheese, pumpkin, carrots and dried fruits. Another famous recipe is oat pancakes. They are quick and easy to prepare and are also more nutritious and better satisfy hunger. Oatmeal jelly is also made from this flour by adding honey, fruit or milk. In addition, it is used in the preparation of bread and crispbreads, pies and pancakes.
Alena Stepanova
nutritionist
There are contraindications to consuming oatmeal only if it contains gluten, which could have been introduced during production. In factories, it is produced together with wheat and rye, which contain gluten.
This flour is good because it coats the walls of the stomach. Therefore, it is recommended for those who have erosions and ulcers. It also contains quite a lot of healthy fats, B vitamins, iron and zinc.
Varieties
How to choose the right product? Before you go shopping, you should find out about the existing types and their features. On store shelves you can find the following types of whole grain cereals:
- coarsely ground barley wallpaper;
- oatmeal in old Russian style;
- coarse rye wallpaper;
- coarse wheat wallpaper;
- peas in old Russian style;
- buckwheat in old Russian style.
It is extremely popular due to the following properties:
- Quickly saturates the body.
- Replaces the overabundance of flour products consumed by city residents. From time immemorial, “black” bread, that is, bread prepared using wholemeal flour, has been famous. White cereals were used only for preparing delicacies for the festive table.
- Refined cereals are prohibited for consumption during fasting.
- Replenishing the deficiency of substances vital for the human body.
How to store the product? To do this, it is advisable to select a separate container made of glass, wood, metal, food-grade plastic, and ceramics. The main thing is that it is sealed with a lid. This is necessary to ensure that moisture does not get inside the container and spoil the ingredient inside.
Rice
In its pure form, baking from rice flour does not work, since this grain does not have plastic properties. Therefore, the dough is kneaded with eggs or with the addition of starch. Corn is best. Adding bananas or mixing with other grain flours may also help. Try making gluten-free rice pancakes, cheesecakes, dessert breads, cookies, pancakes and muffins.
Alena Stepanova
nutritionist
Rice cleanses the body, removes excess fluid, and gives energy. This flour does not contain gluten, it is considered hypoallergenic, so it is good to make pancakes, pancakes, pancakes from it - they turn out more tender than wheat flour. Rice flour has no contraindications. The only thing is that it has a high glycemic index, it quickly raises blood sugar, since it has little fiber.
What should you not eat before going to the gym?
The best foreign brands
Elevena
The Finnish brand is widely known all over the world. Its assortment includes gluten-free cereals and other healthy food products. The company is almost a hundred years old. Despite the “respectful age”, the goods have not lost their original appearance and characteristics. Distributed throughout Europe. Porridges are in high demand due to their unique taste and high nutritional value. Oatmeal flakes of this brand are an integral part of the diet of those who are ready to adhere to a diet.
The name of the brand comes from the Finnish word “Elo”, which means “life” and the Latin word “oats”. The company produces only healthy and natural products, mainly from rice grown in environmentally friendly fields of Finland. Each pack contains a piece of the heart, caring for people and the desire to make them happy.
Elovena gluten-free oat flour in packs of 750 grams is very popular (art. 3400722). Packaging parameters – 70*110*180 mm. Ideal for preparing a variety of baked goods. The hostess can please those present with delicious muffins, pies, cupcakes, and cookies. An indispensable thing for those who try to adhere to a healthy diet and watch their figure. The number of calories in the products is minimal, which allows you not to limit yourself too much in their consumption. Shelf life - no more than 240 days, ambient temperature - from 0 to 25 degrees.
You can purchase the product at a price of 386 rubles.
whole grain flour Ellovena
Advantages:
- utility;
- gluten free;
- low calorie;
- the products are tasty and healthy;
- makes it possible to maintain your figure.
Flaws:
- not identified.
Alce Nero
A consortium in Italy, which includes more than a thousand local farmers. Specializes in the production, processing and sale of organic products. The quality of the product is the highest. The company is the winner of many awards. For three decades, it has been the leader in the Italian market of organic products. The consortium was founded in 1978. During her work she has never changed the standards of organic agriculture and the principles of Fair Trade, as well as the social responsibility of business.
Control begins with the selection of the best crop varieties. Much attention is paid to production processes and their impact on the environment. The innovative methods used in production make it possible to preserve the original characteristics of products during their preparation.
The assortment includes more than 250 items. The basis is made up of products that are of great importance in Italian cuisine. We are talking about pasta and spelled, pastas, tomato sauce, olive oil, cookies, honey, fruit jams. The line contains cocoa, chocolate, basmati rice, cane sugar and much more. Labels with the name Alce Nero serve as a kind of passport. They contain complete information about the manufacturer, harvest date, and farm name. All this is important for establishing a trusting relationship between the consortium and consumers of the product.
Spelled wheat flour, art. 3243853. Sold in convenient packaging 125*60*200 mm. Weight – 500 grams. Spelled contains almost no gluten, so the product is easily absorbed by the human body. Users highlight the balance of the nutrient complex. The product is manufactured taking into account EU organic farming standards. Nutritional value (per 100 g) – 15.1 g protein, 3.1 g fat and 62.1 g carbohydrates. The manufacturer recommends storing your product in a cool and dry place at a temperature of 0 to 25 degrees for no more than 10 months.
The average price is 482 rubles.
whole grain flour Alce Nero
Advantages:
- environmental cleanliness;
- safety;
- compliance with EU standards;
- value for money;
- the dough becomes crumbly;
- suitable for making muffins;
- the taste is rich.
Flaws:
- not found.
Buckwheat
Buckwheat flour is used mainly in baking. Pancakes, bread, cookies, pancakes, porridge, flatbreads and muffins are great options for a healthy breakfast and to fill you with fiber throughout the day.
Alena Stepanova
nutritionist
Buckwheat flour is made from unroasted green buckwheat, so it has a specific taste that not everyone likes. It is good to prepare dishes from this flour for those who adhere to some kind of treatment protocols, for example, due to autoimmune diseases, psoriasis, rheumatoid arthritis.
This flour is considered dietary, it has a lot of fiber, protein, no gluten, and contains a number of B vitamins, zinc, iron, and calcium. It strengthens the immune system, helps restore blood circulation, improves hair, skin, and nails.
Linen
Flax flour, like buckwheat, is often added when preparing baked goods. You can mix cottage cheese, various fruits, dried fruits and vegetables into the dough. The main thing is not to add more flaxseed flour than required by the recipe, and to maintain the proportions.
Alena Stepanova
nutritionist
Flaxseed flour is considered the leader in protein. It has a low glycemic index and high fiber content, so blood sugar does not rise quickly. It contains antioxidants - vitamins omega 3 and omega 6. It is not recommended to cook with this flour, because the fats in its composition are oxidized. But sometimes flaxseed oil is squeezed out, and only a small percentage of these fats remains in the cake, so pay attention to the packaging.
Contraindications may be a tendency to bloating and flatulence, the presence of kidney stones, problems with the thyroid gland and diabetes.
Blog Fitparade.ru
Types of flour, benefits and harms, contraindications
Eating flour raises a lot of questions among people who adhere to the principles of proper nutrition.
For a long time it was believed that eating flour was harmful not only to the figure, but also to health in general. But this position is fundamentally wrong, because flour is an important part of the diet. All types of flour contain a lot of useful substances, which cannot always be replaced with other products. People who are losing weight often complain that after dieting, the quality of their hair and skin deteriorates. This is due to a lack of beneficial amino acids and vitamins in the diet. Let's see what types of flour exist, and what are their benefits and harms for the body.
From apricot kernels
Apricot kernels are rich in vitamin B, fats, proteins, fatty acids, as well as micro- and macroelements, such as calcium, magnesium, potassium, iron, phosphorus, etc.
Apricot kernel flour contains 450 kcal, so if you are losing weight, do not consume it in large quantities.
Benefit:
improves metabolism; saturates the body with vitamins and microelements; helps in the fight against pathogenic microorganisms, including cancer cells; has a beneficial effect on the respiratory system; improves skin condition.
Eating large amounts of apricot kernels is harmful to health. They contain cyanide, a poison. It is not recommended to eat more than 20 g of flour per day. Therefore, it is better to add it to dishes that contain other types of flour.
Amaranth
Amaranth flour does not contain gluten, so it is good for people on a gluten-free diet. It contains less than 300 kcal per 100 g and is a low-calorie type of flour. Flour consists mainly of carbohydrates and proteins. Its use is welcomed in the diet of athletes, since the protein content is several times higher than in wheat flour. The glycemic index is 35, so its consumption does not cause a spike in insulin.
The product contains useful substances such as carotene, B vitamins, vitamin C, E, PP, potassium, magnesium, zinc, calcium, copper, selenium, phosphorus, amino acids and fatty acids.
The product contains squalene, due to which it is known for its general strengthening and anti-carcinogenic properties. Thanks to phospholipids, flour has a good effect on the condition of the skin, as these substances help get rid of toxins. They are considered a natural antioxidant. Lysine has an antiviral effect, promotes protein absorption and wound healing.
The recommended dose per day is 15-20 g. Start adding the product to your diet with a minimum amount, as there is a risk of developing allergic reactions and digestive problems.
Grape seed
Grape flour is obtained by grinding the pomace from the seeds, which remains during the production of oil. It tastes good and looks like cocoa.
The flour contains a large amount of vitamins (A, B, C, PP), phosphorus, potassium, cobalt, zinc, iron, as well as phospholipids, phytosterols, amino acids. It is low in calories, so it fits perfectly into the diet of those losing weight.
Thanks to this composition, grape seed flour has the following beneficial properties:
improves the functioning of the nervous system; removes toxins and other harmful substances from the body; strengthens the cardiovascular system; stimulates the immune system; reduces cholesterol levels; normalizes blood pressure; reduces the risk of developing diabetes; has a good effect on vision; improves the condition of veins, increases their elasticity; has antihistamine and antiparasitic properties; improves brain function; has a beneficial effect on the condition of the skin.
Eating flour in large quantities negatively affects the functioning of the digestive system and can cause bowel dysfunction, inflammation of the appendix, or exacerbation of chronic gastrointestinal diseases.
Pea
Peas are widely known for their beneficial properties. Flour made from it is not so popular, but no less useful. Almost a third of it consists of protein, which is why it is often included in the menu of athletes, especially those who have given up eating meat. Flour contains a large amount of valuable substances, making it good for health.
Vitamin B5 improves lipid and protein metabolism, normalizes hormone production. This vitamin reduces cholesterol levels in the blood, improves the condition of the skin and mucous membranes. Vitamin B1 speeds up metabolism. This helps food be converted into energy rather than stored fat. Used in the nervous and cardiovascular systems. Vitamin H promotes the breakdown of fats and maintains youthful skin. Vitamins PP and B6 have strengthening properties, improve skin quality, and have a beneficial effect on the functioning of the heart and blood vessels. Choline improves liver function and promotes weight loss. Phosphorus strengthens bone tissue and teeth, improves brain function. Potassium is necessary for the functioning of the cardiovascular system and normalizes blood pressure. Zinc has a beneficial effect on the functioning of the liver and reproductive system. Iron increases the level of hemoglobin in the blood, which prevents the development of anemia.
In addition, pea flour improves the functioning of the endocrine system, promotes the elimination of toxins, normalizes the functioning of the gastrointestinal tract, etc.
The use of the product is not beneficial for everyone. It is better to avoid pea flour for older people, especially those suffering from gastrointestinal diseases. It is harmful for kidney problems, ulcers, gastritis, etc.
Buckwheat
Buckwheat is very beneficial for the body. It contains a large amount of valuable substances, is low in calories and rich in proteins - the building material of muscle tissue. The consumption of buckwheat and flour made from it is allowed in many diets. This is the basis of the diet of athletes and people who adhere to a healthy lifestyle.
Store-bought flour is not as useful, since to prepare it, the husk is removed, in which most of the valuable elements are concentrated. Therefore, it is best to make it yourself by grinding the cereal. Homemade buckwheat flour is rich in potassium, calcium, magnesium, zinc, iron, iodine, sodium, fluorine, etc. It has the following beneficial properties:
normalization of metabolism; removing excess fluid from the body; increased hemoglobin levels in the blood; improvement of hair and skin condition; removal of cholesterol; normalization of the functioning of the gastrointestinal tract; strengthening the immune system, etc.
The product has a low glycemic index, therefore it is useful for diabetes.
Green buckwheat flour is rich in flavonoids. These substances help eliminate toxins, strengthen the immune system, improve the condition of blood vessels and prevent blood clots.
It is recommended to avoid flour if you have an individual intolerance. In addition, be aware that the product may cause bloating.
From acorns
Few people know about the use of acorns in the human diet. They are rich in proteins, tannins, quercetin, tannins and other substances valuable for health. Acorn flour is good for human health. It has the following properties:
normalizes the functioning of the cardiovascular system; helps get rid of swelling, removes fluid from the body; reduces blood sugar levels; prevents diseases of the genitourinary system; increases potency; improves the functioning of the digestive system; removes toxins, etc.
It is recommended to use acorn flour as an additive to salads or in its pure form for baking.
Kedrovaya
Cedar flour is a valuable source of vitamins A, B, C, D, K, E, PP, magnesium, potassium, zinc, calcium, phosphorus, copper, manganese and other useful substances. Its calorie content is 432 kcal per 100 g. Cedar powder contains a lot of protein. Since 95% of the substance is completely absorbed, it is recommended for use by athletes, pregnant women and children. It is best to use the product as an additive and not subject to heat treatment.
Cedar flour has a beneficial effect on the functioning of the gastrointestinal tract, nervous system, reproductive and genitourinary systems. Regular consumption is good for blood and lymph.
Coconut
The use of coconut flour in the diet is becoming more and more popular every year. It is rich in vitamins and minerals, tastes good, and therefore does not cause difficulties when used in cooking.
Benefits of regular use:
strengthens bones and teeth; improves vascular elasticity; accelerates the breakdown of fats; normalizes the functioning of the nervous system; has a beneficial effect on the endocrine and reproductive systems; prevents thyroid diseases; strengthens the immune system; normalizes blood pressure.
The product contains 438 kcal. Those losing weight should consume it in limited quantities. In addition, excessive presence in the diet can cause discomfort in the gastrointestinal tract, since the product contains a lot of fiber.
Konzhakovaya
Konjac flour is made from a perennial plant that is common in Asia. It serves as a food additive used as a natural thickener. There are 2 types of product:
konjac gum; konjac glucomannan.
They differ mainly in appearance and have the same properties - absorb liquid approximately 200 g more than their volume and thicken the product no worse than the more popular gelatin or agar-agar.
It has been proven that regular consumption of the product helps reduce cholesterol and promote weight loss.
In Eastern medicine, konjac is used to treat coughs, as it stimulates the production of phlegm. In addition, it is used for the following purposes:
getting rid of worms; acceleration of metabolism; treatment of diabetes mellitus; increased hemoglobin levels; treatment of digestive problems; improvement of dental condition, etc.
Hemp
Hemp flour is considered one of the richest types of dietary fiber. It contains many vitamins, minerals, amino acids and other beneficial substances. In addition, the product does not contain gluten. This explains the beneficial effects on the digestive tract, skin, and hair. If you introduce hemp flour into your diet, you will inevitably see an improvement in your health, because it:
removes toxins; promotes skin regeneration; improves heart function; normalizes the functioning of the nervous system; regulates blood sugar levels; helps cleanse the liver; increases hemoglobin levels and prevents the development of anemia; speeds up metabolism and helps lose weight.
It is recommended to add it to baked goods or porridges. But remember that you should not eat more than 30 g per day.
Corn
Despite the fact that corn flour has a pleasant taste and resembles corn sticks familiar from childhood, those losing weight are afraid of its presence in the diet due to its high calorie content.
Benefit:
normalizes urination; improves the functioning of the gastrointestinal tract; normalizes blood pressure; improves muscle growth; removes cholesterol, etc.
Despite the fact that the product is rich in vitamins and minerals and does not contain gluten, it is still inferior in quality to other types of flour, even wheat. It is best to use cornmeal as an additive to other types. The dish will acquire a new, pleasant taste.
Sesame
Sesame seed flour is one of the most useful types. It is rich in B vitamins, vitamins A, E, T, amino acids (lysine, glycine, tryptophan, etc.), antioxidants, phytosterols, as well as potassium, phosphorus, zinc, iron, copper, selenium, etc. Thanks This composition of the product has been used since ancient times as a natural medicine:
to strengthen bones and teeth; in case of poisoning; with anemia; to improve the functioning of the reproductive system; to strengthen the immune system; for constipation, colitis, gastritis; for the treatment of cardiovascular diseases; to normalize sugar levels; for weight loss.
Despite all the benefits, it is better to limit the amount of sesame in the diet for thrombophlebitis, varicose veins and problems with blood clotting.
Linen
Flax seeds are known for their beneficial properties. They are used in folk medicine; pharmaceutical preparations and cosmetics are made from them. Flax seed flour contains fatty acids and amino acids, which have a particularly good effect on the functioning of the endocrine system, the condition of the skin and hair.
Almost half of the product consists of proteins, so it is extremely useful for athletes. Regular use of a flax seed product helps prevent diseases such as Alzheimer's disease, diabetes, diseases of the reproductive system and liver.
It is best to use flaxseed flour in a 1:3 ratio with other types. Just 80 g of product is the daily fiber requirement for a person. Almost everyone can eat it. The only restriction on use is urolithiasis.
Almond
Almond powder consists of 50% fat, so it will serve as an excellent source of these substances for those on a diet, because it can be difficult to get the norm in a limited diet. Almond powder is a storehouse of useful vitamins (A, B, E), minerals, micro and macroelements. It is known as a natural antioxidant, improves the functioning of the immune system, and prevents the development of many serious diseases. Regular consumption of almonds normalizes the functioning of the heart, nervous system, liver and kidneys.
Remember, almond flour is high in calories, so excessive use can lead to weight gain. In addition, it can lead to heart problems due to the high content of essential oils.
Chickpeas
Chickpea flour is obtained by grinding chickpeas, so its calorie content and composition are the same as beans. It contains 330–360 kcal per 100 g, and is 60% carbohydrates. The product contains:
vitamins (A, B, K, PP); purines; cellulose; acids; potassium, calcium, magnesium, phosphorus; manganese, selenium, copper, iron, zinc, etc.
It does not contain gluten, but at the same time it can fully replace wheat flour in baking. The glycemic index of basan is 35. It does not cause a spike in insulin, therefore it is allowed for diabetes. In addition to having a low GI, chickpeas are known for their ability to absorb sugar in the body. This promotes weight loss.
Due to its high fiber content, flour normalizes the functioning of the gastrointestinal tract. Amino acids promote the absorption of vitamins. This helps in the fight against vitamin deficiency.
The product also improves the functioning of the nervous system, stimulates collagen production, improves the condition of the skin, mucous membranes, bone tissue and muscle fibers.
Oatmeal
Oatmeal is one of the most popular among healthy lifestyle followers. It is used in the preparation of PP breakfasts all over the world, for example, added to porridge, used in baking, for making pancakes, cocktails and smoothies. It is made by grinding ripened oat grains. There are several types of product on the market:
whole grain (grains are ground with the shell); oatmeal (from dried sprouted grains); classic (made from refined grains).
Oat flour contains avenin, a substance due to which the product has tonic properties. Avenin contains acids that affect the gastrointestinal tract in a similar way to gluten, so be aware that gluten-free oat flour is a marketing ploy. If you are intolerant, it is better to avoid this product.
Oats contain a large number of useful substances: vitamins, minerals, macro and microelements, which explains the beneficial properties:
normalizes blood sugar levels; regulates metabolic processes; improves the functioning of the gastrointestinal tract; stimulates collagen synthesis; has an anti-inflammatory effect; improves liver function; normalizes the functioning of the nervous system; has a beneficial effect on the heart, blood vessels, etc.
sunflower
Sunflower flour is one of the most high-calorie flours (423 kcal), and therefore is not popular among adherents of a healthy lifestyle. It is useful for the gastrointestinal tract, and also stimulates the immune system, but remember that the product is an allergen, so you need to eat it with caution.
spelled
Spelled flour used to be used frequently, but today it is almost forgotten. This is a storehouse of useful substances. In addition, it has a pleasant nutty taste. The presence of spelled powder in the menu will have a beneficial effect on the functioning of the cardiovascular, immune, and nervous systems. It contains a large amount of proteins and fiber necessary in the diet of athletes.
Avoid this product if you have a gluten allergy or gastrointestinal problems, as it contains gluten and a high amount of fiber, which can cause intestinal problems.
Wheat
Wheat flour is the most common in our diet. It is used to make confectionery, bread and other baked goods. In recent years, there has been a growing opinion that it is harmful to health and must be replaced with other types, but is this true?
Wheat flour contains vitamins and minerals, as well as fiber that is beneficial for everyone. It speeds up metabolism, improves brain function, stimulates estrogen synthesis, prevents osteoporosis and Alzheimer's disease. The use of this product inhibits the development of many dangerous diseases and the formation of free radicals.
Classic wheat flour has a high level of gluten. It is strictly forbidden to eat it if you have celiac disease. In addition, it consists almost entirely of carbohydrates and contains a lot of starch, which causes a spike in blood sugar. This is dangerous for patients with diabetes. A sharp increase in insulin is harmful to those losing weight, since the released sugar does not have time to completely break down and is deposited in the form of fat.
Sprouted wheat flour is distinguished by its properties. It contains much more protein and other useful substances. This makes the product healthier. This flour has rejuvenating properties and prevents the development of anemia. Sprouted wheat flour can be used not only in baked goods, but also raw, as an addition to salads and cereals.
Durum wheat flour is also healthy. It contains a large amount of vitamins and minerals, a lot of wheat protein, and no starch. It is a complex carbohydrate, so it does not cause a spike in blood sugar. The product is allowed in the diet of those losing weight and those with diabetes. It is practically not used in baking, since the bread does not rise and quickly becomes stale. Most often you see it on store shelves in the form of durum pasta.
Millet
Millet flour is considered healthier than wheat flour. It contains a large amount of vitamins and minerals, due to which it has the following beneficial properties:
normalizes blood pressure; supports cardiovascular health; helps fight stress; removes cholesterol; stimulates collagen production; improves the functioning of the gastrointestinal tract, etc.
It is useful to eat for diabetes, pancreatitis, sinusitis, psoriasis, diseases of bones and teeth.
Milk thistle
Despite the high calorie content of milk thistle powder, its use is not prohibited even for those losing weight. It is a storehouse of vitamins and minerals, fatty acids. It contains silymarin, a natural hepatoprotector used in alternative and classical medicine. It is used as a dietary supplement with water. Regular consumption improves the condition of the liver and helps get rid of problems with the digestive system.
Rye
Rye flour bread is very healthy. It is a storehouse of nutrients, vitamins and minerals. Rye flour contains less than 300 kcal per 100 g and is classified as a dietary product.
There are 4 types of rye flour.
Peklevannaya is the smallest, used in the preparation of industrial baked goods. It contains the least amount of nutrients. Seeded. Most often used in a mixture with other types of flour. Ripped off. Contains a small amount of gluten, so it can only be used in baking bread. It cannot be used in its pure form in home baking. Otboynaya is the largest and richest in nutrients species. It is always used together with wheat flour, as it does not stick on its own. It is recommended to eat bread made from this flour to treat constipation and other gastrointestinal problems.
Rice
Rice flour is especially popular in Asia, as rice is the mainstay of the Asian diet. In our area, the product began to be used relatively recently, mainly, of course, through healthy lifestyle trends. Rice flour is considered to be healthier because it is gluten-free and high in plant protein.
The calorie content of rice powder is 366 kcal per 100 g. It is rich in B vitamins, for example, choline, riboflavin, thiamine, folic acid, etc., as well as vitamins E and PP, macro and microelements. The product is included in the list of hypoallergenic products and is therefore suitable for infants. It is useful to add to the diet for cardiovascular diseases, general weakness, and problems with the nervous system. It is recommended to eat rice flour to remove harmful substances from the body and cleanse the intestines.
Red rice powder increases the elasticity of blood vessels and normalizes blood pressure.
Remember, the amount of rice flour should be limited in case of obesity, diabetes and sexual dysfunction in men.
Soy
Soy flour is most often used in vegetarian diets. Due to the properties of the product, it is used as a substitute for eggs to thicken dishes. Soybean powder contains many vitamins and minerals, as well as fiber, iron and protein.
Eating a soybean product helps with urolithiasis, digestive problems, heart and vascular diseases. Diabetics and those losing weight are allowed to eat it.
The product is prohibited on the menu for allergy sufferers. Excessive consumption causes aging of the body and negatively affects brain function.
Spelled
Spelled is a grain plant used in food quite rarely. This is explained by the labor-intensive extraction process and the problematic cleaning of grain from the husk. It is rich in vitamins and minerals, due to which it has the following beneficial properties:
strengthening the immune system; improving the functioning of the gastrointestinal tract; normalization of sugar levels; improvement of blood composition; prevention of cancer; normalization of pressure; improving the functioning of the endocrine system.
The product is prohibited for gluten intolerance and exacerbations of chronic diseases of the digestive tract.
Pumpkin
Pumpkin seed flour has a pleasant taste and is gluten-free. It is rich in such valuable substances as lysine, arginine, glycine, glutamine, etc. It has a beneficial effect on:
on the work of the heart; brain functioning; gastrointestinal tract condition; vision; circulation; metabolism; blood composition; memory and sleep; arterial pressure; immunity; fluid level in the body, etc.
Eating pumpkin seed flour will help get rid of helminths, reduce allergic reactions, and normalize the functioning of the nervous system.
Pistachio
Pistachio flour is a storehouse of vitamins and other substances, especially vitamin E, protein and fatty acids. The calorie content of the product is 566 kcal. It is used as an additive in baked goods, salads and other dishes. Its presence in the diet has a beneficial effect on the functioning of the immune system, the condition of the skin and hair, improves metabolism, the functioning of the heart and blood vessels, helps remove toxins and waste, etc.
Remember, pistachios are a strong allergen, so use flour with caution.
Cheremukhovaya
Bird cherry flour is made from dried bird cherry fruits. It is not produced on an industrial scale. The product tastes good, sweet, and has an almond aroma. It contains substances such as:
flavonoids; ascorbic acid; Sahara; tannins; routine, etc.
Bird cherry flour is rich in fiber, which explains its beneficial effect on the gastrointestinal tract. Consuming the product helps remove toxins and cholesterol, improves skin condition, prevents aging, improves immunity, and prevents the development of cancer.
Black cumin
Black cumin is known for its medicinal properties and has been used in folk medicine since ancient times. Black cumin flour contains vitamins A, B, C, E, PP, potassium, calcium, iron, zinc, selenium and other minerals. In addition, the product is rich in amino acids. It is not used in cooking, but is used to prepare medicinal decoctions and other medicines.
Benefits of black cumin powder:
treatment of atherosclerosis, epilepsy; improvement of potency; reduction of pain during CD; strengthening the immune system; improving the functioning of the cardiovascular system; stimulation of brain function; purgation; normalization of metabolism, weight loss, etc.
Due to the active composition, the product is not recommended for use by pregnant women, after a heart attack, with exacerbation of gastrointestinal diseases, children under 3 years of age, with urolithiasis, etc.
Lentil
Lentil flour is a valuable product containing 25% vegetable protein. Its calorie content is 320 kcal. This type is considered one of the most useful. It contains a large amount of vitamins, amino acids, minerals, micro- and macroelements. It has a beneficial effect on all organs and systems. Consumption of the product normalizes sugar levels, strengthens the immune system, improves metabolism, promotes weight loss, etc.
Barley or barley
Barley flour is easy to visually distinguish from other types. It is coarser as it contains a large amount of fiber. The product contains many nutrients. It is useful for the digestive and nervous systems, cleanses the blood, improves the condition of the skin, bones and teeth.
The benefits and harms of white flour
Despite the fact that wheat flour is used more often than other types in the bakery industry, doctors, nutritionists, and other nutrition experts unanimously say that if it is not harmful, it has virtually no benefit. Refined flour is made from wheat that has previously been husked, a source of beneficial substances. After processing, most of the vitamins and minerals disappear. To make the product at least a little useful, synthetic vitamins are added to it, which are incomparable in their effects on the body with natural ones. In addition, to achieve a perfectly white color, chemical components are added. All this makes store-bought baked goods unhealthy.
Homemade baking is not so harmful, but it has little benefit.
Baking white flour is divided into varieties:
grit; top grade; first grade; second grade; wallpaper flour.
Remember, the lower the grade of flour, the more nutrients it contains.
Let's look at the most popular varieties.
Top grade
Premium wheat flour is produced from the central part of the grain. No husks get into it. Only this variety is suitable for preparing complex types of baked goods and confectionery products. Its astringent properties allow it to work with all types of dough. It contains the least amount of vitamins, since the grain shell is removed, but natural flour, when used in moderation, does not cause harm to health.
First class
The grinding of the product is coarser. Its composition is healthier. Flour contains a large amount of gluten. Therefore, it can also be used in baking, for example, bread and soft dough products.
Second class
In second grade flour, an admixture of shells is allowed, so its color is darker. The taste of the products differs from other wheat products. The bread becomes more fluffy and porous. Products made from second-grade flour contain the most vitamins and minerals, so those who are losing weight can eat them.
The benefits and harms of whole grain flour
Whole grain flour is obtained by grinding wheat grains without additional processing or sifting. Unlike fine flour, it contains a large amount of vitamins, micro- and macroelements. It improves peristalsis in the intestines, has a beneficial effect on the cardiovascular and nervous systems, removes cholesterol, improves the condition of the skin and hair, reduces and normalizes sugar levels, improves the functioning of the immune system, etc.
There are several types of product:
wholemeal wheat flour; coarse oatmeal; buckwheat made from whole grains; rye (wallpaper) coarsely ground; pea; barley wallpaper made from coarsely ground whole grains.
Coarse flour is not suitable for everyone. Doctors recommend refraining from consuming the product in any form during exacerbation of gastritis, colitis, peptic ulcers, etc. Rough particles irritate the walls of the gastrointestinal tract, aggravating the problem.
Is gluten-free flour healthy?
Gluten is a plant protein that acts as a link for other proteins and vitamins. Without gluten, many beneficial substances are much less absorbed. Therefore, a person who is unnecessarily on a gluten-free diet suffers from vitamin deficiency, anemia and other problems that arise from a lack of nutrients in the body. Eating gluten products helps the absorption of phosphorus and calcium - building materials for bone tissue.
Baking with gluten-free flour requires the addition of other products. At home, you control exactly how you compact the dough. On an industrial scale, thickeners of chemical origin are added that are harmful to health.
Popularizing gluten-free baked goods is a marketing ploy, because gluten-free bread is much more expensive than regular bread. Since most people do not have medical knowledge, advertising works by harming the average consumer. It has been proven that regular and gluten-free bread have the same effect on weight loss. Avoiding gluten does not help you lose weight.
Excluding gluten-free foods, including flour, from the diet for people who do not have intolerance does not bring any benefit, but only harm.
Which flour is healthier for a healthy diet?
Nutritionists have different opinions regarding which flour is the healthiest. And it’s not strange, because each type is useful in its own way.
Flaxseed meal is the most beneficial of the types that can be used raw as a supplement. It is widespread, contains vitamins, minerals and omega acids - vegetable fats necessary for the health of the skin and the body as a whole.
PP baking flour
Rye flour contains a large amount of fiber and valuable components necessary for a healthy diet.
Coarse wheat flour is healthy and is the easiest to find in stores.
Rice flour is the healthiest of the gluten-free flours. It contains many vitamins and minerals.
Oatmeal and buckwheat flour are not inferior in properties. They are easy to make yourself and use in cooking.
Which flour to choose for weight loss?
Since the calorie content of any type of flour is quite high (300–600 kcal), nutritionists agree that it does not matter what kind of flour you use, the quantity is important. A piece of white wheat bread will not do much harm to your figure. Therefore, the presence of all species in the diet is allowed in small quantities.
Give preference to “dark” types of flour. They have more nutrients. This will help you get the most out of a small amount of bread.
The lowest calorie dietary flour that is good for your figure
The lowest calorie flour is made from wheat bran. It contains useful vitamins and minerals, but, unfortunately, it cannot be used on its own, but only mixed with other types, for example, rye.
Calorie content of rye flour is 298 kcal. It is rich in fiber and B vitamins.
Barley and spelled flour contain few calories. The latter has a high protein content, which is important for vegans and athletes. In addition, spelled does not tolerate chemical additives, so a “pure” product ends up in stores.
Which flour is healthier for diabetics?
When choosing flour for diabetes, pay attention to the glycemic index (GI). The lower it is, the better, since the product does not cause a sharp jump in insulin.
The following types of flour have low GI:
linen (35); oatmeal (40); coconut (45); amaranth (45); rye (40–45); soy (50); whole grain (55); buckwheat (50).
What flour is best for baking bread?
Different types of flour are used to make bread. Most often, premium or first grade wheat is used. It is rich in gluten, so the bread turns out soft and fluffy. It bakes evenly and remains soft for a long time.
Bread made from second-grade flour is darker in appearance, it is denser and quickly becomes stale, but at the same time it has a pleasant nutty taste.
Barley flour is not suitable as an independent base for bread. It is best to mix it with wheat. It improves the taste and saturates the product with useful substances.
Using corn flour is also possible. The bread will taste good. To prepare it you need to use baking powder.
Rye flour produces dark bread with a rich flavor. It is considered the most useful. It can be used independently, but for the splendor of the product it is better to mix it with wheat.
Oatmeal and buckwheat flour are used exclusively together with white flour, since they contain little gluten.
Why is wheat flour replaced with rice flour, what is the difference between these types?
The main reason why wheat flour is replaced with rice flour is the lack of gluten in the latter. This is especially true for people who are allergic to this plant protein.
In the PP world, it is believed that rice flour is a healthy replacement for wheat flour, but this is not true. In terms of the content of nutrients and calorie content, the rice product is inferior. The wheat product contains more proteins, the norm of which can be difficult to obtain when calculating KBJU. It is more difficult to make baking dough from rice powder, and it is impossible to prepare dough for dishes such as dumplings or dumplings.
But if you decide to replace one flour with another in a recipe, the proportion for replacement is 1:1.
In all respects, rice flour is inferior to wheat flour, and the only reason you really need to change it is gluten intolerance.
How to make PP flour at home?
On store shelves, especially in small towns, there is not always any type of flour other than wheat. Therefore, we suggest making it at home.
If you have a small coffee grinder, you can simply grind the beans in it. It is best to use oatmeal, rice, or buckwheat.
If you want to use a blender, use flakes or prepare cereal.
Rinse store-bought cereal to remove any dust or debris and soak it in water for 3 to 5 hours. It will become softer and the blender will be able to cope with the task. Next, drain the water and place the cereal on a paper napkin to dry completely. Grind the cereal in small portions to achieve the finest particles possible. If the flour is wet, pour it into a dry frying pan and dry over low heat. The flour is ready. You can use it immediately or store it in a dry container in the refrigerator. Remember, homemade flour spoils quickly.
conclusions
There are many types of flour available on the market. All types of flour are high in calories, so don't eat too much of it, no matter how healthy it may be. The benefits of gluten-free flour have been greatly exaggerated. It is only needed for patients with celiac disease. Rice flour is not healthier than wheat flour. You can make your own flour from any grain.
Corn
It is corn flour that can become a complete replacement for wheat or rye. You can use it to make flatbreads, bread, pancakes, cookies and hominy - a traditional dish of Moldavian and Western Ukrainian cuisine, steeply brewed corn porridge based on cereal or flour.
Alena Stepanova
nutritionist
Corn flour has a fairly pleasant smell, a little sweet, and has a crumbly structure. For example, it is very difficult to cook pancakes, as they will fall apart, but it is great for flatbreads, muffins and casseroles.
Flour contains a lot of fiber, vitamins A, E, B, minerals - calcium, potassium and phosphorus - and no gluten. It helps normalize the nervous system, stabilize the functioning of the heart and blood vessels, and improves digestion. Contraindications may include acute phases of gastrointestinal diseases and problems with blood clotting.
Eating right doesn’t have to be expensive: PP menu for the day for 730 rubles
Unfamiliar types of flour for diet
When choosing types of flour with a minimum percentage of fat, which would be suitable for diabetics, those who are obese or simply wanting to lose weight, it would be nice to know about their beneficial properties. Let's talk about some more of them.
Thus, with the help of coconut flour, fat cells are broken down faster, hunger is suppressed and a feeling of fullness comes. Useful in the fight against constipation, makes the functioning of the gastrointestinal tract more stable.
Flaxseed flour contains about 30 percent fiber and healthy dietary fiber. This helps cleanse the body of toxins, triggers the mechanism of accelerated digestion and, by stabilizing the activity of the digestive system, helps with weight loss.
Among the properties of almond flour :
- lowering cholesterol levels,
- the body's natural production of insulin,
- kidney cleansing,
- vascular protection,
- preventing the “introduction” of carbohydrates into the body.
With the help of soy flour, which contains protein, bone and cartilage tissues and the muscle “corset” are strengthened.
