RSSMaking baked goods more nutritious - my favorite substitutes for white wheat flour
May 18, 2011
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| Image by smokedsalmon. |
Here are a few ingredients I like to use instead of white wheat flour in my baking. While they can be used without compromising taste and texture, they do have slightly different properties.
Whole wheat flour has four times the fiber content of regular all-purpose flour, 40% more protein and significantly lower glycemic load (36 vs. 53 per 100 g). Whole wheat flour also has considerably higher mineral content. Whole wheat flour can fully substitute regular all-purpose flour and will generally rise better than any other flour substitute. Hard white whole wheat flour with its slightly sweet taste is perfect for sweet baked goods.
Almond flour is simply ground almonds. Almonds are high in healthy fats, protein, and fiber. Almonds are also a great source of vitamin E. Almond flour can substitute up to one fourth of regular wheat flour.
Oatmeal flour, or ground oatmeal has a lower glycemic load compared to regular all-purpose flour (39 vs. 53 per 100 g), 30% more protein, and more than three times the fiber. I have successfully baked pizza dough and crêpes with oatmeal flour as the only flour ingredient. However, if you want your dough to rise try substituting up to 40-50% of regular flour with oatmeal flour.
Resistant starch is a type of largely indigestible fiber that may promote intestinal health, feeling of satiety and fat burning. Resistant corn starch is flavorless which makes it one of the most ideal flour substitutes. Try substituting about 1/4 to 1/3 of the flour with resistant corn starch.
Protein powder may be a good flour substitute for those on a high protein diet. Substituting some of the flour with protein powder can increase satiety and reduce the carb content. I like using banana flavored protein powder when making crêpes. The flavorless types are ideal for baking purposes.
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