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Flour is a pantry staple found in pastries, cakes, sauces, desserts and breads. We tend to choose the all purpose flour but it is considered unhealthy. There are other healthier harinas saludables options which you can consider. However, with so many options to choose from, it can be difficult to decide which strain to choose for which purpose. We shed light on which flours are the healthiest by looking at the cons, and how you can use them to maximize their properties.
What is the Healthiest Flour?
First, wheat flour is made by grinding dry grains into powder. This process is called milling. The most common and traditional type of flour is made from wheat, but any grain can be made into flour. Many of them offer additional benefits such as: Gluten-free or high in fiber. But what makes these flours “healthy” as everyone claims? Find out which flour is the healthiest for you!
Whole wheat flour
Whole wheat flour is made by grinding whole grains (endosperm, bran, germ). It has a strong nutty flavor and produces a heavier, denser bread than all-purpose flour.
Advantage:
• Depending on the degree of refinement, it contains more nutrients than all-purpose flour. These nutrients include B vitamins, higher protein content (mainly gluten), and lignin’s, a category of antioxidants.
• Whole grains reduce the chances of having heart disease.
Disadvantages:
• Whole grains are not suitable for long bread or delicate baked goods. Flour is difficult for some people to digest.
• not gluten-free
What is it best for?
Wheat has a higher gluten content than other grains, making the dough very elastic. Flour is great for baking yeast breads like brioche, flatbreads like pits, or sourdough.
Coconut flour
Coconut Flour is a gluten-free, grain-free, soft flour made from low temperature dried coconut meat. Then grind until a soft, fine powder is formed. Coconut flour has a mild, sweet flavor that is quite prominent. Please note that this may leave a faint coconut flavor in the final product.
Advantage:
• High in protein and fiber (1 cup of coconut flour contains 16 grams of protein and 40 grams of fiber!)
• Coconut flour is low in carbs compared to other flours, so it’s a good choice for those following a ketogenic, low-carb, paleo, grain-free, or gluten-free diet.
• It is high in manganese, an essential nutrient that our bodies need for the normal functioning of the brain, nervous system, and many of the body’s enzymatic systems.
• It contains other minerals such as iron, potassium, phosphorus, selenium and vitamin B6.
Disadvantages:
• Coconut flour can be grainy and absorb more liquid compared to regular flour, which can make the final product dry
• Coconut flour is considerably more expensive than regular wheat flour.
Almond flour
Almond flour is usually made by finely grinding blanched, skinless almonds. Almond flour adds a sweet, nutty flavor to baked goods without leaving an overpowering almond flavor.
Advantage:
• Almond flour is gluten-free.
• Almond flour is rich in vitamin E, a fat-soluble vitamin that acts as an antioxidant in the body.
• Almond flour contains a lot of magnesium. Magnesium is necessary for many functions in the body and has benefits such as improved blood sugar control, reduced insulin resistance, and lowered blood pressure.
Disadvantages:
• Almond flour is gluten-free, which makes baked goods flatter and denser than wheat flour. Gluten expands and traps air, helping baked goods rise.
• Almond flour is slightly higher in calories than wheat flour. Flour has 102 calories, but 28 grams has 163 calories.
• Almond flour is easy to bake and you can use almond flour in place of regular flour in most recipes
Oats
Made from ground oats, it has a very fine and fluffy texture. It has a sweet, neutral taste that makes it ideal for both sweet and savory dishes.
Advantages:
• Oatmeal is a whole-grain, gluten-free flour.
• More protein and fiber than regular flour (1 cup of oatmeal provides 21 grams of protein and 12 grams of fiber)
• Oatmeal contains large amounts of minerals such as manganese, phosphorus, magnesium, copper, iron, zinc and B vitamins.
• It’s inexpensive to buy and easy to make at home. Simply add oatmeal to a blender or food processor and puree until finely ground.
Disadvantages:
• If you use oatmeal alone, your baked goods will not rise or clump together like wheat flour. Additional baking powder, yeast, or other leavening agents should be used to properly raise the final product.
Thus you can see the number of harinas saludables you can use instead of the all purpose flour.
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