White Flour Alternatives by Cindy Weinberger MS, RD

Health & F tness

Alternatives to White Flour

Cindy Weinberger MS, RD, CDN

White flour is a staple of most people’s lives – from cereal to bagels to cookies and pretzels. Most people live on these goodies, however, white flour can be very harmful to our bodies.

Why is white flour so detrimental to our bodies? Refined white flour has been stripped of all its vitamins and nutrients. It’s basically left with very few good qualities. But that’s not all. After it’s stripped of all of its good qualities, it gets enriched. Enriched means to make something richer by adding good things. However, in this case, the things that are added are not necessarily good. In fact, these additions – such as preservatives and high fructose corn syrup – are actually toxic to the body. Even worse, enriched flour does not get absorbed as a grain which usually provides effective energy to the body. Have you ever felt tired and sleepy after eating a load of carbs? You can thank white flour for that! White flour gets absorbed as a starch as opposed to a grain, and the body reacts to it the same way it reacts to pure sugar! Therefore, white flour is really nothing more than refined carbohydrates with the same harmful results such as an increased risk of high blood pressure, heart attack, stroke, obesity, certain cancers, inflammatory diseases, diabetes and

high cholesterol, fatigue, depression, anxiety, and hypoglycemia. All of this also contributes to the obesity epidemic.

So what can be used as a substitute for white flour? Try replacing enriched flour with whole wheat, spelt flour, oat flour, rye flour, almond meal, or brown rice flour.

Whole grain flour is higher in fiber because the wheat germ and bran are fully intact. The fiber in the whole grain allows the foods to get digested more slowly, leaving you feeling fuller for longer. Additionally, fiber helps lower cholesterol levels and aids in digestion. The recommended amount of fiber is 25g/day and 35g/day, for women and men respectively. If the body requires fiber, and adequate amounts are found in whole grains, it should be a no brainer to do away with white flour. White flour is empty calories and whole grain is beneficial. Whole grain flour is a great substitute for white flour.

Spelt flour has fewer calories than wheat flour. Spelt is a great source of protein, fiber, B vitamins, and minerals such as manganese, phosphorus, and niacin. Spelt flour contains very little gluten and is therefore a great choice for those on gluten-free diets, such as individuals suffering from celiac disease.

Oat flour has a unique taste and is created from oats, with the germ, bran, and endosperm still intact. Nothing is added to nor removed from oat flour. When baking with oat flour, more liquids are required.

Rye flour also has a distinct taste and is 100% whole wheat. Rye flour is most commonly used to make crackers and breads like pumpernickel and is known to lower the risk of cardiovascular disease and heart failure. Rye flour is also very high in fiber which provides the sensation of fullness, thus contributing to weight loss. Rye flour also triggers a quick response in insulin release making it a great choice for diabetics.

Almond flour is made from real almonds and is an excellent source of the antioxidant vitamin E which helps ward off cancer. Almond flour also contains heart healthy monounsaturated fats which can help reduce cholesterol levels and blood pressure and lower the risk of blood clots. Almond flour is also rich in calcium, phosphorus, potassium, and zinc which all help in bone health maintenance.

Brown rice flour is very high in protein and fiber and has little gluten, making it another great choice for those on gluten-free diets.

All of the above listed flours are great substitutes for white flour. They are all high in protein, fiber, antioxidants, vitamins, and minerals. Each of the flour alternatives promotes cardiovascular, bone, and overall health. Cutting out white flour alone contributes to weight loss and adding any of these flour choices to your diet helps with the weight loss process as well. Limiting white flour will improve your overall health, provide extra energy, and lower blood pressure and cholesterol levels, thus reducing chances of cardiovascular disease.

So what are you waiting for? Get rid of all the white flour in your home and choose your favorite alternative.

Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. Her Dietetic Internship was completed under Brooklyn College primarily in Ditmas Park Care Center and Boro Park Center where she developed clinical and education skills to treat patients with comprehensive nutrition care. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at CindyWeinberger1@ gmail.com.