Flour is a staple in the diet of most peoples of the world since antiquity. It is used in the manufacture of bread, cookies, cakes, and pasta. It is produced from cereals such as wheat, corn or rice, which are finely ground, but also some nuts and seeds such as almonds or chestnuts.
Where does the flour come from?
The flour comes from cereal seeds reduced to a fine powder. Wheat is the most commonly used element in this process. Since ancient times, humans have been eating wheat, known for its nutritional qualities. The first traces of this diet were found among the ancient Egyptians, 3000 BC. They consumed cakes made from ground wheat, the first loaves of history in a way. It should be known that the flour is not consumed as it is. It is always mixed with other ingredients and must be taken into account when developing the menus of its slimming diet.
5 alternatives to replace white flour in your meals
Whether it is to find a solution to your gluten intolerance or simply to find lighter and healthier alternatives to white flour, we offer you healthy and tasty ways to replace the white flour of your recipes and succeed your slimming diet!
The first substitute is known to all, starch (corn, potato, etc.) that helps lighten our cooking. Although 100 g of starch contains about as many calories as 100 g of white flour, the advantage is that it is used in less quantity. Indeed, two tablespoons of white flour equivalent to a tablespoon of starch (whatever it is).
Tip: Replace 1/4 or 1/3 of the flour with starch. Use this tip for all your recipes; pastries, biscuits, pie dough, accompanying sauces, etc. included.
Mashed (or grated) potatoes can also substitute flour for our culinary preparations. Because they also contain starch (present in flour or starch) that swells on contact with moist heat.
Almond, nuts or hazel powder
To replace white flour and give more flavor to our sweet recipes, almond, walnut and hazelnut powders can also be used.
Although they are more caloric than flour, they are also much more nutritious and therefore healthier. Rich in antioxidants, trace elements, vitamins and polyunsaturated fatty acids (“good fats” for the body), they are strongly recommended to stay healthy.
Replace half the amount of flour with the same amount of powder in your recipes. You will limit their caloric intake while enjoying their many benefits.
Fine wheat semolina
Wheat semolina is an excellent substitute for white flour … if and only if the amount of liquid needed (milk, oil, water …) is sufficient to allow it to swell before cooking. If so, replace the quantity of flour with the same amount of semolina.
Oat flakes or mixed wheat flakes
Like oat or wheat bran, oatmeal or wheat flakes (whole or combined and reduced to powder) can replace flour in some recipes. These are grains and not envelopes of oats or wheat cereals. They are therefore more caloric than sounds but much more interesting nutritionally and healthily.
Complete or semi-complete flour
Last alternative to white flour: complete and semi-complete flours of course! Whole flours are higher in fiber, and some are gluten-free.
When they embedded in your recipes, they are tastier, more nutritious and more energetic (without being more caloric). Unfortunately, they are sometimes also more expensive.