Many experts say to avoid white flour, but for what reason? And after that, what do you use? Nothing? Don’t worry! Today’s post is going to explain why you should ditch the white flour and the alternatives that are worth looking into. Let’s get started!

White Flour 101

Most people don’t even know what white flour even is. Here’s a primer.

First, you take whole wheat grains and strip it of two its three main layers: the bran and the germ. The final layer, the endosperm, is left behind and ground into flour. While this could be the last step, modern flour undergoes additional ones. One involves chemical bleaching (using ingredients like azodicarbonamide, chlorine dioxide, and nitrogen dioxide) to make it appear whiter. Another uses a process called bromating, which is the use of potassium bromate to increase the elasticity of the flour when it becomes dough (this also makes a higher rise during baking). [1]

Here are the top reasons why white flour is not the most ideal ingredient to consume:

• Nutrient Poor. White flour goes through so much processing that it barely retains any of its nutrients. What you’re left with is a ton of carbs, zero fiber, and little to no vitamins and minerals. Companies have to go back and add them to make up for things, but the damage has already been done. [2]
  
•  Blood Sugar Spiker. Since white flour is a high carb food-like ingredient, it’s going to be easily absorbed and cause major spikes in both blood sugar and insulin. Excess blood sugar spikes are linked to diabetes, metabolic syndrome, cardiovascular problems, and even gut imbalances. [3] [4]

•  Easy to Overeat: Ever wondered why you could eat a steak or a large apple and be satisfied for hours? Both examples are rich in either protein or fiber, which increases satiety (aka, fullness). With white flour-based foods like cookies and muffins, you can eat more and more and still be hungry. Those foods are not very filling and disrupt blood sugar, which is why you’re always reaching for more well beyond the first serving. And with overeating comes more calories and a higher likelihood of gaining weight. [5] 

• Fuel for Disease: White flour and its use in refined foods pave the way for serious health problems. They increase blood triglycerides, which is a major factor for not only diabetes but heart disease as well. Research shows that people who eat mostly refined carbs in their diet are 2-3x more at risk for developing heart disease (especially compared to people who barely eat refined carbs). Diets that are based on highly refined, white flour-based foods are also at risk for colon cancer, inflammation, obesity, and digestive disorders. [6] [7] [8] [9]

 Take a look at these macros for one cup (125g) of all-purpose, wheat (or white) flour:

455 calories, 1.2 grams of fat,95.4 grams of carbs, 0.3 grams of sugar, 12.9 grams of protein

As far as nutrients go, you get 3% potassium, 1% calcium, 8% iron, 7% magnesium, and 5% of Vitamin B6. To be fair, there are high amounts of Thiamin, Riboflavin, Niacin, Folate, Phosphorous, Manganese, and Selenium, but you’re better off getting those from foods that don’t come at the expense of your health. [10] 

What to Use Instead 

And now for the moment you’ve all been waiting for- the substitutes for regular white flour. Here are the top “Z approved” flours for you to explore! BONUS- I’ve included a few recipes for you to try at home!

Almond Flour  

This one takes first place for being the most popular low carb flour out there. Why? It’s a good source of vitamins, minerals, and fats (especially heart-healthy monounsaturated fat). Each serving yields 80 calories, 5 grams of fat, 5 grams of carbs, 1 gram of fiber (4 grams of net carbs total), and 4 grams of protein. Unless you’re allergic to nuts, this is a great, versatile flour that can be used for baking, crusting, and replacing breadcrumbs. [11]

Get Cooking: Low Carb Gooey Peanut Butter Brownies (FM), Low Carb Almond Butter Cookies (FM), Low Carb Chocolate Cheese Cake (FM) 

Coconut Flour

Our runner up is coconut flour, which is also low in carbs. Coconut flour is a special case due to it requiring extra moisture during baking; many recipes call for more liquid or eggs, so keep this in mind. Coconut flour is a good source of medium-chain triglycerides, a type of fat that’s known for being easy to digest (great if you’re slowly introducing more fat into your diet). It’s also very high in fiber, great for feeding those gut bugs! A typically serving of coconut flour is 60 calories, 1.5 grams of fat, 9 grams of carbs, 5 grams of fiber (4 grams of net carbs total), and 3 grams of protein. Like almond flour, it can be used in many baked recipes. [12] 

Get Cooking: Sweet Protein Pancakes (WEM), Low Carb Coconut Lemon Muffins (FM), Low Carb Breakfast Pumpkin Muffins (FM)

Oat Fiber 

This one is a recent addition to my low carb cooking pantry. I don’t always use oats, but when I do, it’s for packing a double whammy punch: low carb treats and prebiotic fiber. Not to be confused with oat flour, oat fiber is what the name states: pure, 100% fiber derived from oats. It’s practically calorie-free and contains zero net carbs. It’s not only great for low carb baking, but it’s also perfect for those of you like me who enjoy staying in keto. You can use it in smoothies (there’s barely any taste), baking, and plain water, as a way to load up on fiber (think of it as an alternative to Metamucil).

 Get Cooking: Keto Bread (FM), Keto Birthday Cake (Coconut & Cream) (FM), Keto Cornbread (FM)

Honorable Mentions 

Here are a few flour substitutes to try. You may have to combine them with other flours (see above) to nail the recipe, though. 

Ground Flax Seeds– Low Carb Muesli Bread (FM)
Ground Chia Seeds– Low Carb Grilled Cheese Sandwich (FM)
Protein Powder- Protein Power Balls (FM)

For those of you who prefer eating high carb, then I recommend the following ingredients. Remember to practice moderation and have them as a treat (not an everyday thing!): 

Whole wheat flour (go for organic and unbleached)– Homemade Whole Wheat Tortillas (WEM)
Buckwheat Groats– Gluten-Free Buckwheat Bread (FM) 

Got any favorite flour substitutes? Tell me yours in the comments down below!

Sources:

[1] http://www.madehow.com/Volume-3/Flour.html
[2] https://en.wikipedia.org/wiki/Enriched_flour#cite_note-1
[3] https://www.webmd.com/diet/obesity/features/truth-about-white-foods#1
[4] https://www.ncbi.nlm.nih.gov/pubmed/23803881
[5] https://www.ncbi.nlm.nih.gov/pubmed/10049982
[6] https://www.ncbi.nlm.nih.gov/pubmed/21677052
[7] https://www.ncbi.nlm.nih.gov/pubmed/22826636/
[8] https://www.ncbi.nlm.nih.gov/pubmed/24008907/
[9] https://www.ncbi.nlm.nih.gov/pubmed/17697898
[10] https://nutritiondata.self.com/facts/cereal-grains-and-pasta/5745/2
[11] https://www.bobsredmill.com/almond-meal-flour.html
[12] https://www.bobsredmill.com/organic-coconut-flour.html