The Health Benefits of White Flour Alternatives: Cooking with Whole Wheat, Corn, Oat, Amaranth, and Rice Flour
White Flour Nutrition
Regular white flour, both bleached and unbleached, has been the staple cooking and baking flour for years. Mild in flavor and easy to use, it is popular both because of its approachable taste and convenience. White flour nutrition however, is meager, especially compared to healthy flour alternatives, such as oat flour, amaranth flour, and rice flour. Also, some people have a negative reaction to wheat gluten and have always had to cook with white flour substitutes.
White wheat flour is processed, both the bran and the germ from the plant are eliminated, therefore robbing the flour of the bulk of the nutrition that comes from wheat. What is left is a bland product, highly processed, with almost no nutritional value and a lot of starch. A diet based on white flour products tends to be deficient in a number of essential nutrients, primarily the B-complex vitamins. It also is linked to weight gain and insulin problems. White flour that has been bleached is even more problematic as it contains some of the toxic residues from the bleach. Fortunately, there are many interesting and delicious white flour alternatives. Some can be used as a full white flour substitute, and others can replace a portion of the white flour.
Healthy Alternatives
Whole Wheat Flour Whole wheat flour still has the cooking benefits of bleached and unbleached white flour — it rises well when used in baked goods and gluten is formed when the flour is combined with a liquid. Whole wheat flour however still has the nutritious bran and germ intact. This white flour substitute is a great source of fiber, B-complex vitamins, vitamin E, tryptophan, and beneficial, disease-fighting phytonutrients such as quercetin and catechins. It has a more natural, earthy flavor than white flour, and can be used as a complete substitute for all flour needs.
Corn Meal Corn is ground into a grainy, slightly sweet flour known as corn meal. It is packed with nutrients, with several B vitamins, potassium, manganese, and phosphorus, and a small amount of protein. Corn meal can be substituted for one-third of wheat flour. Corn meal is gluten free.
Oat Flour Made from ground oats, this flour is one of the healthiest foods that can be eaten. It is high in soluble fiber, making it a great cholesterol-lowering food; silica, for healthy skin, hair, nails, bones, and teeth; and iron, calcium, vitamins C, A, E, and the B-complex vitamins. Oat flour is also known to nourish the nervous system. Use oat flour as a full flour alternative for wheat-based flour. It can be made at home by grinding rolled oats in the blender.
Amaranth Flour Amaranth is an old world grain, that is not technically a grain but a seed. Rich in essential fatty acids, amino acids, vitamins and minerals, amaranth flour is a highly nutritious flour alternative. It has a slightly floral, nutty flavor, that works well in baked goods as a flour substitute. Use one-fourth cup of amaranth flour for every three-fourths cup of wheat flour. Amaranth flour is gluten free.
Rice Flour Made from ground brown rice, rice flour is rich in B-vitamins, iron, potassium, and calcium. It is also an excellent source of fiber, and supplies some protein. Like corn meal and amaranth flour, substitute only a portion of wheat flour, one third, as rice flour.
All of these white flour alternatives offer a wealth of nutrition, something that refined wheat flour cannot do. A diet based on whole grains will energize, promote healthy skin and brain health, and help to prevent disease.
Sources:
World’s Healthiest Foods
photo credit: Mel B
photo credit: Suave House 113