Is flour really that bad for your body and what are the alternatives? We will tell you in this article by Barbora LABUDOVA
The nutritional „experts“ are like: „Don´t eat any flour! Is unhealthy!“. The flour was, is and will be no go in every healthy diet. Nowadays, there are, thank God, many opinion which are more open and there are many alternatives for choosing the best subtitution of basic wheat flour.
You can give your body the maximum you can without denying tasty of bakery products. Which flour is the best alternative?
..or threat of every diet. No, you won´t gain 4kg after eating a roll, it will neither cause any death disease, but the truth is that white bread products are not so healthy. The wheat flour has high glycemic index so it has lots of carbs in 100g of product – it explains why the white bread doesn´t fill up your body that much. It´s a source of carbs, primarily, in small measure proteins (there is only insignificant amount of fats).
A high glycemic index causes a fast increase of glucose in blood, which is diving after a while so the body needs to get some source of energy again.
A healthier alternative of the wheat flour is wholewheat flour – it contains the all grains with brans, which has lots of vitamins and minerals. A simple wheat flour is made from seeds only. So on, the wholewheat flour has more vitamins, minerals and fibre – the products made from it are more nutritious.
Wholewheat flour: 100g/ 350kcal: C 70g, F 1,7g, P 10g.
There was a big boom with the spelt flour a few years ago. All the cooks started with baking the products of this healthy flour. Is it truly that healthy and better than wheat flour? The first positive is lower glycemic index – it has the medium glycemic index (up to 70g of carbs, the wheat flour has 70g and more).
The next plus is the digestion – lot of people has a problem with digestion after eating a wheat bakery products. The spelt flour is better digestible than the wheat one. This flour has a specific taste, which can be an advantage or not - not everyone likes a nut aroma.
Attention – one very important fact – the spelt flour is not gluten-free! Let´s see – how many times do you see a „gluten-free spelt flour product“ in the market? Finally, the wholemeal spelt flour is better alternative even in this case.
Wholemeal spelt flour: 100g/ 336kcal: C 67g, F 1,9g, P 13g.
Rye flour is one of all that has the highest nutritional value among all. Wholemeal rye flour is rich in fiber and minerals and it promotes digestion, good bowel function, and it is recommended for diabetics. The advantage of rye flour is its longer shelf life - we talk mainly about vacuum packed rye bread.
This bread does not contain any artificial preservatives, it is provided by the rye itself. Naturally, this bread does not taste like classic white and that is why it does not reach so many buyers, despite its benefits and positive effects on our body. There are many options in the market today to choose from - wholemeal wheat-rye breads are often encountered in bakeries. If you have to choose between it and spelled, certainly pick the first option.
Wholemeal rye flour: 100g/ 300kcal: C 70g, F 1,7g, P 11,3g.
Oat flour is a frequent substitute for wheat flour in classic recipes, mainly because of its excellent availability - you can 'make' it yourself at home by grinding fine oat flakes or oat brans. Oat flakes stabilizes your blood sugar, so they can feed you for a much longer than any other cereal.
In addition, they are perfectly digestible and also support the proper functioning of the digestive tract. Oat flakes are not only a source of complex carbs, they also contain healthy fats and quite a good proportion of proteins. Some people can't stand taste oat flakes - if you don´t like their specific taste, be sure to try flour – its taste is very fine.
Oat flour: 100g/ 368 kcal: C 58g, F 7g, P 13,4g.
Corn flour is made by grinding the corn seeds. A corn was always used for fattening up the animals because of its high glycemic index and easy availability of this raw material. Corn flour is considered healthier, rich in fiber, vitamin B6, magnesium, iron and omega 6.
The flour has a yellow color, and it is especially known as a corn meal, which is used to make paps for babies and children in development.
Corn flour: 100g/ 350kcal: C 75g, F 2,5g, P 6,5.
Flour, made from the ingredients that are attached to our main meals, is becoming increasingly popular. It has a higher calorific value, but it testifies to its nutritional value. We know that rice is one of the highest quality carbohydrate sources.
Some might think that its glycemic index will make it badly digestible - but the opposite is true. Rice flour is one of the best. It is made from classic white round rice, its nutritional values are exactly the same.
Rice flour: 100g/ 340kcal: C 79g, F 1g, P 6g.
Buckwheat flour is known as a source of routine. Routine is a substance that positively affects blood circulation, prevents swelling due to the regulation of blood clotting - recommended especially at high blood pressure. In addition, it has an antioxidant effect.
Thanks to all mentioned effects it is suitable for example in the treatment of varicose veins. Buckwheat flour also improves liver function, it contains many vitamins and minerals, as well as substances that help bone growth - this is why it should be part of the diet since young age.
Buckwheat can be described as a miraculous food. Its only minus is that it may be difficult to digest it for some people. The buckwheat products are very difficult to find, you have to bake it yourself.
Buckwheat flour: 100g/ 360 kcal: C 75, F 1,9g, P 9,3g.
Flours made from nut contains more fats than cereal flour in general. It is healthy fats which us, women, need a lot for good hormones functioning. Only few know that almonds also contain a large proportion of plant proteins. Almond flour is made by grinding raw almonds (not roasted), it contains many minerals and vitamins, so it has a positive effect on our body.
The only drawback is the price and calorific value - almond flour has the same number of calories as pure almonds - two thirds more than any of the cereals.
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