Selecting the right flour or wheat can totally transform your everyday plate into a healthier and more nourishing one.

It holds the power to improve digestion and provide steady energy, making a quiet but powerful difference.  

Let’s look at some healthy flour options to add on:

Whole wheat flour

Whole wheat flour is made by grinding the wheat with bran and germ, which means it contains more dietary fibre than refined wheat flour. 

• It contains minerals and vitamins, such as vitamin B, potassium, and iron.
• 60g of pure wheat flour contains 8g of protein, 42g of carbs, and 200 calories
• Whole wheat flour stabilizes the blood sugar level, which lowers the risk of type 2 diabetes
• This flour is suitable for everyday cooking, like chapatis, cakes, cookies, pancakes, and wraps.

Almond flour

Almond flour is made by grinding peeled almonds and is one of the natural gluten-free flour options.

•  It contains omega-3 fatty acids, plant protein, and vitamin E.
• It helps lower blood pressure and LDL (bad) cholesterol.
• 56g (½ cup) of almond flour contains 12g of protein, 30g of fat, and 340 calories.
• Highly suitable for baking cookies, pancakes, and biscuits. 
• It also provides you essentials menerls like potassium and magnesium. 

Quinoa flour

This is made by grinding quinoa into a fine powder. It is a gluten-free flour option that is rich in protein, fibre, and iron. 

• This flour has some anti-inflammatory benefits and contain antioxidents, which support digestive health. 
• 56g of quinoa flour has 8g of protein, 38g of carbs, and 200 calories.
• It also contains 2g of healthy fats and 6g of dietary fibre.
• A great option for making pie crust, muffins, and pizza, and for thickening soups and sauces. 

Coconut flour

This is made by grinding dried coconut into fine powder. It is gluten-free flour that contains high-quality, healthy fats essential for brain function. 

• It is rich in antioxidants and has antimicrobial properties.
• 64g of coconut flour contains almost 210 calories, 13 grams of healthy fats, and 8.5 grams of protein.
• It also provides 22% of the daily value of iron and 18% of the daily value of potassium.
• It has a milky flavor that blends easily when used in baking cookies, muffins, and cakes. 

Buckwheat flour

This is made by grinding buckwheat into a fine, soft powder. It is also a gluten-free flour option available in the market. It is a good source of micronutrients, including copper, manganese, phosphorus, and iron.

• It is a gut-healthy flour that contains prebiotic fibre and resistant starch. 
• 60g of flour contains 200 calories, 44g of carbs, 6g of dietary fibre, and 2g of healthy fats.
• It also provides 4g of protein and  73% of the daily value of copper.
• Mix this flour with whole garin in a 25-50% to make it work nicely.
• It is suitable for making soba noodles, crumb coatings, pancakes, and breads.

Try different flours in recipes to get unique flavors and higher nutritional value, then select the one that suits your plate, recipe, and gut. 

So, of these flour options, have you used any before? Share your favorite recipes in the comment section.

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Written by

Supradeep Dutta

Edited by

Joyita Das