Wheat flour remains the default choice for most home cooks and bakers, but nutrition experts say seven other types of flour offer more health benefits without sacrificing taste or texture. The list was compiled by the American outlet Health, which cites dietitians on the nutritional advantages of each alternative.
Wheat flour is popular because it is familiar and predictable in baking. Switching to other flours can cut calories while adding nutrients, according to the outlet.
Buckwheat and whole wheat flour
Buckwheat flour contains 335 calories, 12.6 grams of protein, 70.6 grams of carbohydrates, 10 grams of fiber and 3.1 grams of fat per 100 grams. Data from the United States Department of Agriculture shows its manganese, magnesium and copper content covers more than 50 percent of an adult's daily recommended intake of those nutrients. Buckwheat flour is gluten-free, making it a good option for people with allergies, and products made with it can help normalize digestion.
Whole wheat flour differs from regular wheat flour because it is made using the outer bran of the grain as well as the inner part, rather than just the inner part as in white flour. A 100-gram serving provides 340 calories, 13.2 grams of protein, 72 grams of carbohydrates, 10.7 grams of fiber and 2.5 grams of fat. Researchers found that whole wheat flour has a lower glycemic index than regular wheat flour, meaning baked goods made with it are far less likely to cause a sharp rise in blood sugar. It also contains more fiber, vitamins and minerals than white flour, though it is not suitable for people with a gluten allergy.
Oat and quinoa flour
Oat flour is recommended for people trying to regulate their blood sugar, according to research by American scientists. The fiber it contains slows digestion, which helps people feel full for longer, and it can also lower cholesterol. Per 100 grams, oat flour has 389 calories, 13.2 grams of protein, 69.9 grams of carbohydrates, 10.5 grams of fiber, 6.3 grams of fat, as well as manganese and phosphorus.
Quinoa flour is not widely used in Ukraine but is highly nutritious. A 100-gram portion contains 385 calories, 11.9 grams of protein, 69.5 grams of carbohydrates, 6.3 grams of fiber and 6.6 grams of fat, along with manganese, magnesium and essential amino acids that the body cannot produce on its own and must obtain from food.
Spelt flour
Spelt is an ancient variety of wild wheat, and flour made from it is more nutritious than classic wheat flour. Per 100 grams it contains 364 calories, 14.5 grams of protein, 70.7 grams of carbohydrates, 9.3 grams of fiber and 2.5 grams of fat, plus molybdenum, copper, zinc, manganese, selenium and iron. Dietitians recommend choosing whole grain spelt flour over refined spelt flour, since the whole grain version retains more fiber, vitamins and minerals.
Almond and coconut flour
Almond flour is the most calorie-dense option on the list, with 622 calories, 26.2 grams of protein, 16.2 grams of carbohydrates, 9.3 grams of fiber and 50.2 grams of fat per 100 grams. It also contains biotin and copper. Its low carbohydrate and high protein content make it particularly useful, and despite its high fat level, the fats are unsaturated, which are healthier for the body than the saturated fats that can harm the heart and blood vessels.
Coconut flour is the last flour on the list. A 100-gram serving contains 438 calories, 16.1 grams of protein, 58.9 grams of carbohydrates, 34.2 grams of fiber and 15.3 grams of fat, along with copper, magnesium, iron, phosphorus, zinc, selenium and potassium. It is nearly unmatched among flours for its fiber content, but it is also high in saturated fat, so people with heart problems or those trying to lose weight may want to choose a different option.
