Cutting back on your consumption of refined grains like white flour can benefit your health and may help with weight loss.

So if you’re looking to eat fewer refined carbs, or you follow a gluten-free diet, coconut flour can be a worthy substitute for wheat flour with some intriguing nutritional benefits.

Here’s what you need to know.

What Is Coconut Flour?

“Coconut flour is made from the flesh of coconuts, which is then dried and ground into flour,” explains Sarah Schlichter, M.P.H., R.D.N., a registered dietitian nutritionist in Brunswick, M.D.. “It’s a great gluten-free flour that is gaining in popularity.”

You can find coconut flour in most grocery stores, or make your own by blending dried, unsweetened shredded coconut into a fine powder.

Coconut Flour Nutrition

Coconut flour provides more protein and fiber than regular white flour, along with iron and healthy fats.

One ¼ cup (30 g) serving of coconut flour contains:

• 120 calories
• 4 grams of fat
• 18 grams of carbs
• 10 grams of fiber
• 6 grams of protein

By contrast, a ¼ cup (30 g) serving of all-purpose white flour contains 100 calories, 0 grams of fat, 23 grams of carbs, 1 gram of fiber, and 3 grams of protein.

Coconut flour is a good iron source, Schlichter says, with ¼ cup offering nearly 20 percent of the daily recommended iron amount for adults ages 51 and older.

And coconut flour also contains medium-chain triglycerides (MCT), fats that are used more quickly and efficiently than some other forms of fat.

“These fats go directly to the liver and give you a quick energy burst,” says Jeanette Kimszal, R.D.N., NLC, a registered dietitian nutritionist in New York City.

Research suggests MCTs may also have some anti-inflammatory properties and may help support healthy cholesterol levels.

Note that coconut flour is higher in protein and fiber than regular wheat flour, but also more calorically dense and higher in fat.

When baking with coconut flour, you’ll most likely have to cut back on the added fat or the finished product will be super dense.

Benefits of Coconut Flour

If you’re considering swapping your regular flour for coconut flour, here are a few potential benefits.

1. It’s gluten-free

Because coconut flour isn’t made from wheat, it lacks gluten.

“Coconut flour is appealing to those with gluten allergies, intolerances, or those who prefer following a gluten-free diet,” says Schlichter.

2. It has more fiber than white flour

Pancakes, muffins, or energy bites made with coconut flour might keep you feeling fuller longer.

“Coconut flour is higher in fat and more nutrient-dense than regular flour,” says Amy Shapiro, M.S., R.D., C.D.N., of Real Nutrition NYC. “It’s more filling, thanks to its nutritional profile.”

That includes 10 times more fiber than regular all-purpose white flour. It also contains more fiber than other gluten-free flours, such as almond flour.

Fiber promotes satiety, which may help you with your weight-loss goals.

3. It has more protein and fewer carbs than white flour

One serving of coconut flour contains 18 grams of carbohydrates, compared to 23 grams in an equivalent serving of all-purpose white flour.

4. It’s versatile

“Coconut flour has a mild, sweet taste that typically doesn’t overpower other flavors when added in small amounts,” says Mackenzie Burgess, R.D.N., a registered dietitian nutritionist and recipe developer in Fort Collins, CO.

“It’s a great ingredient to keep on hand,” Burgess adds. “I like to buy Bob’s Red Mill coconut flour because it comes from high-quality desiccated coconut and packs in 3 grams of protein and 6 grams of fiber per two tablespoons.”

How to Use Coconut Flour in Recipes

Coconut flour has a natural sweetness that makes it a perfect substitute for regular flour in baking recipes including cookies, cakes, and muffins.

You can also use it to reduce the carb content and boost the fiber quotient of your favorite carb-heavy recipes, like pancakes or breads.

But before you dive into using coconut flour in recipes, it’s important to note that it’s not a simple 1:1 substitution.

Coconut flour is much more absorbent than regular flour, Burgess says, so you’ll need to adjust the amount you use in your baking recipes.

Try swapping ¼ to ⅓ cup coconut flour for one cup of regular flour.

“You may need to add a bit of extra liquid or eggs to your recipe to account for a thicker batter from the coconut flour,” Burgess notes.

Coconut flour can even be used as a thickener in soups and sauces, as a binder in meatballs or meatloaf recipes, or as a substitute for breadcrumbs. Just keep in mind coconut flour has a mild coconut flavor — but the spices and seasonings in your recipe will most likely overpower it.

Need some inspiration? Try one of these tasty coconut flour recipes:

Source link

The post All You Need to Know About Coconut Flour appeared first on Heal your health yourself.

Gluten-free flour is flour that does not contain gluten, a protein found in grains like wheat, barley, and rye.

In baking, gluten acts as a binder that helps foods hold their shape, adds elasticity, and helps dough rise.

Imagine a baguette, with an oven-crisp crust on the outside and a chewy, craggy middle.

Gluten traps gas bubbles during fermentation, which gives that baguette its unique texture. Without gluten, bakers often rely on a blend of different gluten-free flours to achieve the same results.

Do you need gluten-free flour in your diet? It depends.

“Unless you have celiac disease or a true gluten sensitivity, there may not be benefit in eliminating it,” says Frances Arnold, R.D., owner of Namaste Nutritionist.

Keep reading for all the need-to-know details about gluten-free flours.

1. Rice flour

One of the most common gluten-free flour substitutes, brown rice or white rice flour is gluten-free naturally.

This delicate, neutral-tasting flour is ideal for baking, in pancakes, and as a coating for chicken or fish.

Combine rice flour with one of the higher-protein flours listed here to add structure.

2. Bean flour

Dense, sturdy, and filled with fiber, bean flours are common in gluten-free pastas. Use chickpea flour in baked goods like gluten-free pumpkin spice donuts, tortillas, or pizza.

Black beans pair surprisingly well with chocolate and the bitter notes of coffee.

3. Lentil flour

Milled from sprouted or unsprouted red, yellow, green, or brown lentils, this gluten-free flour imparts a mild, nutty flavor.

It’s also an excellent source of protein (26 grams per 100-gram serving) and iron (6 mg), as well as a good source of potassium, with 686 milligrams of that essential mineral.

When baked, it can add a pleasant crispy-crackle ideal for gluten-free crackers.

4. Pea flours

Green pea flour and pea flour are high in protein and similar to bean flour in how they perform and taste.

The protein content adds structure, but using too much could give your masterpiece a green hue — good for Frankenstein or shamrock cookies but not so much everyday breads and cookies.

5. Corn flour and starch

Corn is fantastic in tortillas, cornbread, pizza crusts, corn muffins, and Johnny cakes.

You can also use cornstarch as a thickener in gravy, soup, or stir-fry sauces in place of flour. Opt for fine cornmeal for baking, and save the coarser grits and polenta for a gluten-free side dish.

6. Millet and quinoa flours

These powerhouses add structure, so you might be able to skip other binding ingredients.

Millet has a more neutral flavor than quinoa, which can taste a little bitter to some palates. The solution? Toast the quinoa before you grind it, suggests Alyssa Rimmer, a food blogger at Simply Quinoa.

7. Oat flour

Oats and oat flour make the iconic cookie with raisins and a kiss of cinnamon, and it’s easy to grind your own at home.

You simply grind oats into a powder in a blender or food processor. Oat flour is fluffy, so mix it with some of the heavier flours for a more balanced texture.

Note when buying oat flour: While oats are naturally gluten-free, they are often exposed to gluten-containing grains during processing.

Look for certified gluten-free oats if that’s a concern.

8. Teff flour

A staple in Ethiopian diets, teff is a grain that’s an excellent source of protein (13 grams per 10-gram serving!), fiber (8 grams), and calcium (180 milligrams).

It adds a nutty note to cookies, biscotti, cakes, quick breads, and injera, an Ethiopian spongy fermented flatbread.

9. Nut flours

Coconut and almond flours are the most popular flours in this category, and they’re keto-friendly.

You can use 100% nut flours when baking, but the higher fat and protein content can yield dense results. Blend small amounts nut flours with other flours.

Almond flour is one of the ingredients in our favorite gluten-free banana bread.

10. Sorghum flour

Similar to wheat, this flour is dense in protein and comes in red and white varieties. Use in pancakes, breads, muffins, cookies, or spice cake.

11. Cassava flour

All the rage in paleo products, cassava flour is gluten-, grain-, and nut-free and made from the cassava root.

It’s a higher-carb flour, so it wouldn’t be ideal for keto recipes. Combine with almond flour to make killer grain-free tortillas.

12. Potato flour and starch

Potato flour is a fine powder made from dehydrated potatoes that can replace gums in gluten-free baking.

Don’t overdo it though — add 2–4 tablespoons per recipe to avoid gumminess. Potato starch can be used as a 1:1 substitution for cornstarch.

13. Seed flours

Flaxseed, chia seed, and hemp seed make nutrient-dense flour and thickener options.

Chia bloats when suspended in liquid, which is why it makes a great gum-free binder.

Hemp contains all essential amino acids, but keep in mind that the flour can be gritty.

Gluten-Free Baking Tips

Gluten-free baking requires more precision than baking with wheat flour. Gluten-free flours and mixes often contain a combo of different types.

Higher-protein ones add structure but can yield a dense product. Beans, starches, and oats contribute different tastes and textures.

Nut flours are higher in protein and fat, so they burn more easily. When using them, reduce the temperature by 25–50 degrees Fahrenheit.

Arnold also recommends covering with aluminum foil until the final 10 minutes to avoid over-browning.

Gluten-free flours may also require the use of a binding agent — the most common being xanthan gum.

To avoid gums, substitute psyllium husk, ground flax, or chia.

These tips can also help:

• Measure gluten-free flour carefully. Many types of gluten-free flour can get dense. Try a food scale for more precision.
• Mix your dough and batters thoroughly and let them rest. After mixing, cover the bowl with a clean towel and let it rest for 30 minutes to thicken.
• Rely on suggested bake or cook time vs. the toothpick method. Let baked goods rest before slicing to give the starches time to set and firm.

Source link

The post All You Need to Know About Gluten Free Flour appeared first on Heal your health yourself.

Almost all baked goods require some type of flour and as all bakers know, baking is a science as much as an art — it requires precise ingredients and measurements to get the desired texture and taste.

Our definitive guide to flour will help you pick the one that suits your dietary needs.

If you want to bake better-for-you bread or dabble in gluten-free treats, you might be surprised that the recommended flours for these two health goals aren’t the same.

“It really depends on what your health goals are with nutrition,” says Natalie Welch, M.S., R.D.N. “In general though, whole-wheat flour is a great choice, as it still retains the bran (fiber) and germ (nutrient store-house) of the wheat kernel.”

Read on for a breakdown of the different types of flour and their uses.

All-Purpose Flour

The name explains how versatile this flour is. Made from wheat flour that’s been refined to remove the bran and germ, all-purpose flour (a.k.a., white flour or AP flour) can create flaky pie crusts, tender muffins, and chewy cookies.

“Good for traditional baking and fun treats, there’s not a lot of good nutrition here, as it’s mainly carbs, not a lot of fiber, and not a lot of protein,” explains Quyen Vu, Beachbody Culinary Nutrition Specialist. “It’s considered a refined flour.”

Reserve it for special occasion baking rather than everyday use.

Almond Flour

Made from peeled, blanched almonds, almond flour is gluten-free with a lightly sweet, nutty taste.

Since it lacks gluten, it can’t help hold baked goods together the way wheat flour can.

Compared with all-purpose flour, almond flour is more caloric and contains more fat, says Vu, and it can lead to denser baked goods.

Use almond flour in small amounts with other flours, or try it in our Mini Chocolate Cherry Cheesecake Bites.

Coconut Flour

Another gluten-free, grain-free option that’s popular among the keto and Paleo clubs, coconut flour is made from desiccated, ground coconut.

It’s not as high in calories as almond flour, says Vu, but can make baked goods dense.

Coconut flour can also have a strong taste, so keep that in mind when swapping it into recipes. Learn more about using coconut flour.

Gluten-Free Flours

Flour made from wheat, rye, and barley contains a naturally occurring protein called gluten, which helps bind ingredients and adds structure and strength.

For those who can’t tolerate gluten, there are plenty of gluten-free flour options, including rice, oat, quinoa, millet, bean, pea, cassava, or lentil flour.

Some gluten-free flours are also whole-grain flours.

If you have a gluten allergy or sensitivity, Welch recommends looking for a gluten-free option that has at least 4 grams of fiber per serving.

Check the label of gluten-free flour blends, as they can vary. Our gluten-free flour guide can help you pick the right one for your project.

Whole-Wheat Flour

Made from hulled wheat berries, this fiber-filled flour (13 grams per 100 grams!) can be used in place of all-purpose flour in almost every dish — even pumpkin pie.

Using 100% whole-wheat flour can make cookies and breads denser and drier.

Offset that by adding 2 extra tablespoons of liquid per cup of whole-wheat flour, suggests PJ Hamel, a baker and food writer.

White whole-wheat flour is made from hulled white spring wheat. Use it for a milder taste and color instead of whole-wheat flour.

Other Wheat-Based Flours

At the grocery store, you’ll see all sorts of other wheat flours: bread flour, cake flour, pastry flour, etc. These are best used for what their name implies.

• Bread flour is high in gluten to give dough structure and strength.
• Cake and pastry flour have a finer texture to yield a soft crumb. Look for whole-wheat pastry flour for extra fiber and protein (compared with the refined flour version).
• Semolina flour is coarse and often used for couscous, pasta, or gnocchi.

Alternative Flours

This category encompasses all non-wheat flours.

From the aforementioned almond and coconut flours to pea and chickpea flours to ancient grain flour (quinoa, barley, teff, or spelt), these flours tend to be used most often in gluten-free baking (as long as they’re gluten-free).

These flours can contribute more protein and fiber to recipes.

Feel free to get creative with recipes, but know that it’ll take some experimenting to get the texture and taste you crave.

“If you’re trying to sub a ‘healthier’ flour (with more protein and fiber) for a recipe that calls for a white refined flour, you will definitely have to play with the amounts,” says Vu. “It’s not a direct 1-to-1 substitute if you want to get the same or similar product.”

Source link

The post The Ultimate Flour Guide | Beachbody Blog appeared first on Heal your health yourself.

Almond flour is not only very nutritious, but it’s also one of the most common grain-free and gluten-free flours.

Let’s go over the benefits of almond flour and how to cook with it.

What Is Almond Flour?

Almond flour is made from finely ground, blanched almonds after the skin is removed. How is this different from almond meal?

Almond meal is typically made from raw, unpeeled almonds and has a coarser texture. Almond flour has a finer texture and lighter color.

Both are gluten-free, Paleo-friendly, and add a rich and nutty flavor.

Almond Flour Nutrition

Almond flour is denser than all-purpose wheat flour, and this also applies to its nutrition profile.

It has more calories, fat, protein, and fiber compared to regular all-purpose flour.

According to Samantha Thoms, M.P.H., R.D., “If you’re looking to avoid gluten or substitute flour for a lower carbohydrate option, it can be a good choice.”

Gram for gram, almond flour has more calories than wheat flour.

And if you’re watching your fat intake, almond flour has significantly more fat than traditional flours.

That doesn’t make it an unhealthy flour choice, though. Despite the higher calorie count, almond flour contains many beneficial nutrients.

What Are the Benefits of Almond Flour?

Why is almond flour healthy?

Thoms explains, “Since almond flour is made from blanched and ground almonds, its nutritional content is similar to that of whole almonds.”

The same goes for the benefits.

1. Almond flour is nutritious

Because it’s made from almonds, this nutritious flour also contains valuable vitamins, minerals, and magnesium.

Magnesium is vital for maintaining a healthy metabolism and plays a key role in bone, cell, and chromosomal structures.

2. Almond flour may help with fullness

Both fiber and protein are known to increase satiety and keep you feeling fuller for longer.

Almond flour boasts much higher fiber and protein compared to regular wheat flour. This may be helpful for whipping up foods that taste good as well as feel more satisfying.

3. Almond flour may help with heart health

Almond flour contains heart-healthy unsaturated fats that may help promote better cholesterol levels.

Specifically, the good fats in almonds may lower LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol.

4. Almond flour is gluten-free

Gluten is a protein present in grains like wheat, barley, and rye. If you have celiac disease or gluten sensitivity, you’ll have an immune reaction to gluten, which can cause inflammation and other digestive issues.

Improving these symptoms means following a gluten-free diet and giving up bread and other baked goods. Gluten-free baking with almond flour can allow you to still enjoy the foods you love.

How to Make Almond Flour at Home

If you purchase whole almonds in bulk, you can make a range of almond-based ingredients, including almond flour, almond meal, almond butter, and almond milk.

To make almond flour, you’ll need blanched almonds and a food processor or high-powered blender (think: Vitamix or Blendtec).

Blanched almonds are almonds without the skin. To remove the skin, simply soak your almonds in cold water overnight.

Then drain and squeeze the almonds till they pop out of the skin. Let your almonds dry overnight as a single layer on a baking tray.

Finally, pop your dried blanched almonds into a food processor or blender.

Be careful about blending too long, or else you’ll end up with almond butter!

• Food processor: Use the pulse setting, 1 to 2 seconds at a time, until you get a fine powder. This can take a few minutes.
• High-powered blender: Blend at the highest setting for 10 to 15 seconds until you get a fine powder.

Tips for Cooking with Almond Flour

You can use almond flour in place of wheat flour in sweet baked goods — pie crusts, cookies, cakes, and breads.

Its coarser cousin, almond meal, can also be used in baked goods but won’t result in the same fine texture.

You can use both almond flour and almond meal as bread crumbs in savory dishes like meatballs, meatloaf, or as a coating on baked fish or chicken.

Sadly, you can’t use almond flour to thicken liquids like soups, but if you want a grain-free flour that can do that, try banana flour.

Almond flour contains more moisture than all-purpose flour, so you can’t replace it in recipes as a 1:1 ratio.

It’s usually blended with other flours due to its high calorie and fat content, and your baked goods may be denser than if you made them with another flour.

If you don’t like this, try reducing the amount of almond flour you mix your flour of choice.

It might take some experimenting before you find almond flour recipes that you like.

But you can find many almond flour recipes on the Internet, such as:

• Pancakes
• Waffles
• Cookies
• Cakes
• Breads
• Cobblers and crisps
• Muffins
• Pie crusts

Source link

The post Almond Flour: What It Is, Benefits & How to Use It appeared first on Heal your health yourself.