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5 Healthy Flours Everyone Should Know About (Includes Gluten-Free Flours)

Most of us are known to stock up the kitchen pantry with two or more types of flour, particularly, Whole wheat flour and White flour. Whole wheat flour is used to make rotis, chapatis, parathas, and other Indian breads, while white flour is mostly reserved for baking or snack making.

But, did you know that Oats flour and Almond flour are healthier alternatives to white flour for making delicious baked goods? or That quinoa flour is one of the best flours for weight loss?Our guide to the 5 Healthy Flours will provide answers to these and many such questions.

All these flours have a high nutrient composition and except wheat, the other four flours on the list are also gluten-free. With each type of flour, we have shared the flour nutrition facts and also some fun recipes that you can easily follow and cook at home.

Healthiest Flours Everyone Should Know About

1. Whole Wheat Flour

Product: Organic Wheat Flour Jiwa

Whole wheat flour is made by grinding the wheat kernels into powder. Jiwa Khapli wheat flour is a high fibre flour ground from the finest locally available wheat variety.

Our stone ground process also retains the original naturally-occurring nutrients in wheat. Let's not confuse organic whole wheat flour with the all-purpose white flour, which is also made from wheat. White flour is refined to the point where it gets rid of the bran and germ. It removes the healthy nutrients that make Whole wheat a superfood, which is why whole wheat flour is preferable for a healthy diet.

The only downside of whole wheat flour is that it contains gluten. People with celiac disease or non-celiac gluten sensitivity cannot eat products made from whole wheat flour without having an adverse immune reaction. For them, the remaining flours on the list are great alternatives.

While whole wheat flour might not replace the white flour's fluffy texture, it has more health benefits. Whole wheat has micro-nutrients such as phosphorus, magnesium, iron, zinc, vitamin A, B1, B2, B9, and Niacin. Each of these nutrients is associated with tremendous health benefits.
For example, phosphorus is known to improve bone health.

Whole Wheat Flour Nutrition Facts

The nutrients obtained from 100 grams of whole wheat flour are as follows.
  • Protein: 15.7 grams
  • Carbohydrates: 70.03 grams
  • Fibre: 10.7 grams
  • Fat: 2 grams
  • Energy: 360 Kcal
Wheat Flour Recipes

Wheat flour is excellent for making Indian bread such as Naan and Lachha Paratha. It can also be used for baking chocolate chip cookies and banana bread. Check out some recipes below, and you can cook some great meals starting here.

2. Quinoa Flour (Gluten-Free)

Product: Organic Quinoa Flour Jiwa

It is now common knowledge that people with celiac disease or non-celiac gluten sensitivity have allergic reactions to eating whole wheat, so when talking about which flour is best for health, it is imperative to include these Gluten free options.

Quinoa flour is a nutty smelling fine flour ground from the gluten free Quinoa seeds. This flour has a moist and tender texture, and that is a sure shot win in baking. You can transform most wheat flour baking recipes by replacing wheat flour with half amount of quinoa flour.

If you find the nuttiness overpowering or it leaves behind a bitter after-taste, try roasting the four in a dry pan for 5-10 minutes on medium low heat stirring continuously.

Quinoa flour, like most quinoa products, is an excellent source of iron, protein, fibre, and unsaturated fats. Its antioxidant content helps lower the risk of diseases. Quinoa's whole grain status ensures that the flour is typically made from whole grains and not refined or processed grains. It ensures that the naturally occurring nutrients remain intact, and you get all the nutritional benefits of quinoa.

Quinoa Nutrition Facts

The nutrients obtained from 100 grams of Quinoa flour are as follows:

Protein: 16.7 grams
Carbohydrates: 59.2 grams
Fibre: 18.8 grams
Fat: 7.3 gram
Energy: 377 Kcal

Quinoa Flour Recipes

Start a great healthy journey with these Quinoa flour recipes and you’ll definitely be craving more!

3. Buckwheat Flour (Gluten-Free)

Product: Organic Buckwheat Flour Jiwa

Buckwheat flour, which has no relation to wheat or wheat flour, is a gluten-free flour made from buckwheat seeds. It has an earthy flavour and is considered an excellent gluten-free alternative to wheat, barley, and rye.

Studies on the consumption of Buckwheat flours have found that regular consumption may lower blood sugar levels in people who have diabetes. Foods made from buckwheat flour are also good for heart health, reduce the chances of cancer and help deal with inflammation. The high content of micro-nutrients such as magnesium, manganese, copper, phosphorus, and iron makes it one of the best flours for health.

Buckwheat flour also contains prebiotic fibres which feed the bacteria in your gut. These gut bacteria are great friends of digestive health.

Buckwheat Flour Nutrition Facts

The nutrients obtained from 100 grams of Buckwheat flour are as follows:

  • Protein: 12.8 grams
  • Carbohydrates: 77.4 grams
  • Fibre: 5 grams
  • Fat: 0.6 grams
  • Energy: 376 Kcal
Buckwheat Flour Recipes

While you can make great recipes with just Buckwheat flour, it also works well in combination with other whole grain flours. These are some of the delicious and healthy recipes that make use of Buckwheat flour.

4. Oats Flour (Gluten-Free)

Product: Oats Flour Jiwa

Oat flour is another great gluten-free whole grain flour rich in nutrients such as fibre and proteins, and is made by grinding- well- Oats!

Its earthy taste makes baked goods all the more delicious, sweet, and chewy, and the high fibre content makes it easier to digest foods made from oat flour.

Consuming recipes made from Oat flour have also been associated with improved heart health, diabetes control, lowering blood pressure, and reduced cholesterol levels. Eating oats has also been linked to asthma prevention, cancer prevention, and improved immune systems.

Oats Flour Nutrition Facts

The nutrients obtained from 100 grams of oats flour are as follows:
  • Protein: 15 grams
  • Carbohydrates: 66 grams
  • Fibre: 11 grams
  • Fat: 9 grams
  • Energy: 404 Kcal
Oats Flour Recipes

Switch to healthy desserts with oats flour, which is ideal for making brownies, muffins, pancakes, dates cake, and more!

5. Almond Flour (Gluten-Free)

Product: Almond Flour Jiwa

Almond flour is the coarse blend of blanched and peeled almonds. A cumbersome process to do at home, Jiwa has it simplified for you with this great gluten free option.

Like Quinoa flour, Almond flour also has a nutty flavour and is rich in moisture and tenderness. This flavour profile works brilliantly for baked foods.

Almond flour is a great source of omega-3 unsaturated fats, magnesium, vitamin E, and plant protein. These nutrients are known to reduce bad cholesterol levels, lower blood pressure, and improve insulin resistance. Vitamin E is one of the best sources of brain micro-nutrients that also helps reduce the risk of Alzheimer's and just one ounce of almonds — about 23 nuts — contains 7.3 milligrams of vitamin E.

Almond Flour Nutrition Facts

The nutrients obtained from 100 grams of almond flour are as follows:
  • Protein: 21.43 grams
  • Carbohydrates: 21.43 grams
  • Fibre: 7.1 grams
  • Fat: 53.57 grams
  • Energy: 607 Kcal
Almond Flour Recipes

Bake with the goodness of Almond flour, and you’ll never go back to using refined white flour again. Add it to gluten free baking recipes, and you have sure winners at hand.

Quick Summary

Based on the nutritional facts listed above, Oats flour has the highest fibre content, proving it effective in improving digestion and constipation. Almond flour is great for bettering cholesterol levels, managing blood pressure, and diabetes. Apart from its gluten content, whole wheat flour is an excellent source of all necessary nutrients. Buckwheat flour also improves digestion and quinoa flour lowers the risk of harmful, chronic diseases.

So with each dense nutrition composition, these can be used in combination with each other for a great balanced diet.

1 comment

  • apkmodguru

    Your recipe article is very excellent, thanks for sharing it.

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