Flour Alternatives

What is Flour?

Flour is a staple food that can be extracted by grinding wheat, barley, and other grains. It is a dry food as is available in the form of powder. Wheat grains consist of 85 percent endosperm along with different types of outer layers called bran and its quantity is 13 percent. The remaining 2 percent is the embryo plant. To make refined flour, endosperm is removed but it is included in the whole wheat flour.

Why Flour alternatives?

There are many disadvantages of flour and its types and some of them are listed here −

• Refined flour can lead to an increase in blood sugar

• Refined flour is less nutritious

• It can lead to hypertension

• Cardiovascular disease may develop

• High consumption can lead to depression

How to choose a Flour Alternative?

There are many benefits of flour and you need to find in the alternative of your choice. Some of the benefits are listed here −

• A great source of vitamins, proteins, fibers, and carbohydrates

• Low content of fat and cholesterol

• Whole wheat flour has selenium which can fight harmful infections

• Fiber helps in digestion

• You will not gain any weight by consuming wheat flour

• Chronic inflammation is reduced

Top 10 Flour Alternatives

There are many alternatives to flour and some of them have been discussed here in detail

Alternative 1 – Chickpea Flour

Chickpea flour is made by grinding the white chickpeas. The flour is used for binding because of its coarse texture. Veg burgers, fritters, pan cases, and other foods can be made by using this flour. It can also be used for thickening sauces, curries, and soups. The calories and carbohydrates are low in comparison to regular flour.

Alternative 2 – Whole What Flour

Whole Wheat Flour is very nutritious as it consists of bran and endosperm which cannot be found in refined flour. This flour also consists of fiber which is very good for digestive system. Other nutrients in the flour are vitamins and minerals If you want to use refined flour with whole wheat flour, the ratio should 1:1

Alternative 3 – Millet Flour

Millet is a grain that is resistant to drought. This grain is used in China, India, and Africa. Millet has protein similar to wheat. It has a sweet flavor and it can be used to provide gluten-free meals. Other nutrients that you can get through the flour are −

• Iron

• Fiber

• Copper

• Manganese

• Magnesium

• Phosphorus

• Zinc

• Potassium

Millets can be stored for a year at room temperature while wheat cannot be stored for such a long period.

Alternative 4 – Almond Flour

Almond flour is made by blanching and grinding almonds. It has a coarse texture and can be made at home. The nutrients that you will get through this flour are vitamin E, unsaturated fat, protein. It is easy to use almond flour in comparison to other flour. It can be a good substitute of breadcrumbs. Almond flour is also used to make cookies.

Alternative 5 – Coconut Flour

Coconut flour is free from gluten and can be made by grinding coconut. Grinding makes a soft powder of coconut flour. Coconut flour includes fat, protein, fiber, vitamins, iron, potassium, and many more nutrients. The flour is sweet in taste and can be used to make breads, cakes, cookies, and other things. It absorbs liquid quickly so should be used with eggs to retain moisture.

Alternative 6 – Arrowroot Flour

Arrowroot flour is extracted from the arrowroot plant and it does not have any flavor and odor. This flour can be used to make sweet and salty dishes. The flour is free from gluten and can be an excellent substitute for refined flour. It can also be used to thicken soups, sauces, and curries. Breads and cakes can also be made by using the flour. A slurry or a paste of the flour has to be made to use it in various recipes. Baked food can become light and fluffy by using arrowroot flour.

Alternative 7 – Cake or Pastry Flour

Cake or pastry flour has the same look as refined flour. Burt cake and pastry flour have less protein. Cake flour can be made easily at home. You just need to combine ¾ cup of all-purpose flour with 3 tablespoons of cornstarch. Baked goods become tender through this flour

Alternative 8 – Gram Flour

Gram flour or besan is made by grinding chana dal or split brown chickpeas. This flour is used mostly in India and Pakistan to make different types of sweet and salty dishes. Pakoras, biscuits, and many other things can be made by using this flour. Gram flour is free from gluten and also has a low amount of carbohydrates. It can be combined with whole wheat flour to make different types of dishes.

Alternative 9 – Oat Flour

Whole oats are ground to make oat flour which consists of a good amount of protein and fiber. The fiber available in oats is beta-glucan which is good for the heart. This fiber helps in lowering cholesterol which is beneficial for your heart. Oat flour has a silky texture and it has the flavor of oats. The flour can be used to make different recoups like breads, waffles, muffins, pancakes, and many more. Oat flour can be made easily at home by grinding oats in a food processor.

Alternative 10 – Sorghum Flour

Sorghum flour can be made from sorghum grain. It is similar to millet and is used in India and Africa. The flour is mostly used to make porridge and flatbread. It has a mild sweet flavor which s loved by many people. It is rich in iron, vitamins, copper, magnesium, manganese, phosphorus, and zinc.

Conclusion

Flour is used to make different types of food. Whole wheat flour is nutritious while refined flour is not. There are many alternatives of flour which are free from gluten and are healthier than the regular flour. Some of these flours like oat flour can be made at home.