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Wheat flour is produced from the milling of wheat, a cereal rich in gluten, widely used in the preparation of cookies, cakes, bread and various industrialized products worldwide.
However, although it is widely used, the excessive consumption of refined products, obtained from wheat flour, is associated with the occurrence of cardiovascular diseases, diabetes and obesity.
For this reason, other types of flour have appeared on the market, with higher fiber and nutrient content, and sometimes without gluten, which can replace wheat flour in culinary preparations:
1. Whole wheat
Whole wheat flour is a great substitute for white flour because it has a high fiber content. Each 100 grams provides about 8.6 g of fiber, unlike white wheat flour which provides only 2.9 g. Fiber contributes to intestinal health, being a good alternative for people suffering from constipation, in addition to increasing the feeling of satiety.
In addition, whole wheat has a higher content of B vitamins, which are important for the functioning of metabolism. Whole wheat contains gluten, so it should not be used by people with gluten intolerance or allergies.
2. Carob
Carob is a flour produced from the fruit of the carob, which is rich in antioxidants, mainly polyphenols. In addition, locust bean flour is rich in calcium and magnesium, important minerals for bone health.
Carob can be used as an alternative to cocoa powder or chocolate, as its flavor is similar. This flour does not contain gluten and can be used by people with celiac disease, allergy to wheat flour or gluten intolerance. See how to use the carob.
3. Oats
Another excellent option to replace wheat flour is oat flour, which contains soluble fibers, called beta-glucans. This type of fiber forms a type of gel in the stomach that helps increase the feeling of satiety, improves the health of intestinal flora, reduces bad cholesterol (LDL) and helps regulate blood sugar. Therefore, oatmeal is an excellent option for people who wish to lose weight and to regulate blood glucose.
In the case of celiac people, oats should be consumed under the guidance of a nutritionist. Although it does not contain gluten, in some cases it has been observed that the body can develop an immune response against oat proteins, worsening crises. In addition, in some cases, oats may be contaminated with wheat, rye or barley.
4. Coconut
Coconut flour is produced from the dehydrated coconut grind. This is a versatile flour, which provides several health benefits. Coconut is rich in saturated fats, with antimicrobial and antiviral properties that help to strengthen the immune system, and is gluten-free, making it an excellent option for people with celiac disease, wheat allergy or gluten sensitivity.
In addition, it provides a very high amount of fiber, about 37.5 g per 100 g, compared to other flours, making it a great option for people suffering from constipation. See other coconut health benefits.
5. Buckwheat
Buckwheat is considered a pseudo-cereal because it is a seed. It is characterized by not containing gluten and by being rich in antioxidants, mainly polyphenols, which help to reduce inflammation, improve aryerial pressure and contribute to the proper functioning of the heart.
In addition, buckwheat flour is rich in B vitamins and minerals such as iron, calcium and selenium, which are essential to prevent diseases such as anemia, osteoporosis and Alzheimer's. Although it does not contain gluten, it is important to observe the label, as it may contain some traces of this protein. See more benefits of buckwheat and learn how to use.
6. Almond
Almond flour is an excellent alternative to replace wheat flour, because besides having a pleasant taste, it is low in carbohydrates, contains no gluten, is rich in vitamin E and other micronutrients.
The use of this flour in recipes is an excellent option for people with diabetes and who wish to lose weight, as it helps to regulate sugar and blood pressure, and to reduce bad cholesterol (LDL).
7. Amaranth
Like buckwheat, amaranth is considered a pseudocereal, rich in antioxidants, proteins, fibers, iron, calcium and selenium. For this reason, it is excellent for improving the health of the brain, bones and heart.
Although it does not contain gluten, it is important to read the packaging label, as there may be cross contamination and contain some traces of this protein.
8. Quinoa
Quinoa flour is rich in fiber, contains no gluten, and contains protein and iron, making it an excellent option to replace wheat flour. This flour can be used to prepare pancakes, pizzas, cookies, bread and cakes, and can be obtained in supermarkets or prepared at home, placing the beans in a frying pan to toast them and then in a food processor or blender.
9. Peas
Peas are legumes with excellent benefits to the body, as they are rich in antioxidants, proteins and fibers, which help to improve intestinal health, in addition to being gluten free. However, people who suffer from intestinal gas or bloating frequently, pea flour is not a good option because it has carbohydrates that ferment in the intestine and can cause discomfort.
10. Arrowroot
Arrowroot is a tuber similar to cassava or yam, rich in fibers and nutrients such as magnesium, iron and calcium, which facilitate digestion. In addition, it is widely used in the form of flour and powder, to replace wheat by people with celiac disease or sensitive to gluten. Because it is easy to digest, it is recommended for young children and babies over 6 months of age, the elderly and pregnant women. See how arrowroot is used in cooking, aesthetics and personal hygiene.