Flour Power - Top 8 Health Food Flours

Flours come in all shapes and sizes and are the backbone of many recipes. It's easy to feel bewildered in the face of endless flour options these days. Health-conscious eaters have taken notice, leading to new flour trends that offer more nutrients and an array of flavors. If you're looking to switch up your flour game and want to know what the top health food flours are right now, keep reading! We've compiled a quick run-down list of the top 8 flours and key points about each of them, what they're great for, along with anything to be cautious about.

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1. Almond Flour


The first of our top health food flours is almond flour. This flour is high in protein, fiber, and healthy fats. It's also low in carbohydrates, making it a good option for those on a low-carb or ketogenic diet. Almond flour is perfect for creating gluten-free baked goods like cakes, muffins, and bread. It has a delicate nutty taste that we love in baked goods. As with all nut flours, we would keep track of portions to avoid consuming too many calories. As a low glycemic index food, almond flour is great for those who care about healthy blood sugar levels, and it contains a lot of prebiotic dietary fiber which supports gut health. 

2. Coconut Flour

Coconut flour is quickly becoming a popular gluten-free flour alternative. This flour is high in fiber and low in carbohydrates, making it a great option for those trying to manage their blood sugar levels. It's also high in healthy fats, which can boost energy levels. Coconut flour may be a bit tricky to bake with, as it is highly absorbent and requires more liquid than other flours. However, it's a delicious addition to baked goods and can add a subtle coconut flavor.

3. Chickpea Flour (Gram Flour)

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Chickpea flour is an excellent source of plant-based protein and fiber. It's low in carbohydrates, making it a great option for those on a low-carb diet. Chickpea flour is also naturally gluten-free and is perfect for creating savory baked goods like falafel and socca. Be cautious as undigested chickpeas can cause gas and bloating in some people. It may also contain a high amount of vitamin K, which is essential for bone health, but may cause blood clotting issues for those on blood thinners.

4. Buckwheat Flour

Despite its name, buckwheat is actually not wheat at all. This gluten-free flour is high in fiber, protein, and essential minerals like magnesium and manganese. Buckwheat flour has a unique earthy flavor and is ideal for creating pancakes, waffles, and noodles. It's also known to have a low glycemic index, making it a perfect flour alternative for diabetics. However, buckwheat is also known for its goitrogenic properties, which can affect thyroid function.

5. Oat Flour

Oat flour is another popular gluten-free option among health-conscious eaters. It's high in fiber and protein and has a mild flavor profile. Oat flour is perfect for creating baked goods like bread, muffins, and cookies, and results in a chewier texture. It's also a great option for adding a healthy boost to smoothies and other drinks. It has a distinctly slightly nutty and slightly sweet flavor with a hint of "oatiness". Be cautious as oat flour can contain traces of gluten if not certified gluten-free. 

6. Quinoa Flour

Quinoa is considered a superfood for a reason. Packed with protein, fiber, and essential vitamins and minerals, quinoa flour offers a complete source of plant-based protein. Quinoa flour is great for creating gluten-free baked goods and pasta, and is an excellent alternative to wheat flour. It has a mild nutty flavor which can overpower delicate flavors in baked goods and can have a gritty or grainy texture which may not be suitable for all recipes. Quinoa flour is also often more expensive and may not be readily available in stores.

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 7. Spelt Flour

Spelt flour is an ancient grain that's making a comeback. It has a slightly nutty flavor and is a great alternative to wheat flour. Spelt flour is packed with protein, fiber, and essential vitamins and minerals. It's also easier to digest compared to wheat flour, making it a great option for those with digestive issues. However, those who have a wheat allergy or gluten intolerance should avoid spelt flour.

8. Teff Flour

Teff, a tiny grain native to Ethiopia, packs a powerful nutritional punch. It's high in protein, fiber, and essential minerals like iron and calcium. Teff flour is perfect for creating gluten-free baked goods and can add a unique flavor to dishes. However, because it's so small, it can be difficult to grind into flour, leading to a coarse texture in your baked goods. Be cautious as teff flour can also negatively affect thyroid function and may also contain trace amounts of gluten.

Trying out these different flours can be a fun and nutritional way to switch up your baking game. Have fun!

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