Flour in a Healthy Whole Food Diet
Did you know that the average American consumes approximately 130 pounds of flour per year according to some reports? Did you know that even whole grains when milled into flour have a change in their starch structure that more intensely affects our blood glucose and insulin? So, as you can probably see, high quantities of flour in our diet are not particularly healthy. However, you may have realized by now that I am human and I do use flour in some of my recipes - especially around the holidays, which are fast approaching. So, as we head into a season known for baking and baked goods, I thought this might be a great time to look at which flour might be the healthiest one for you.
When choosing a flour and trying to be healthier, there are three things to consider: gluten index, pesticide residue (organic vs. conventional), and nutritional benefits. Sounds easy until you head to the store and realize all the different kinds of flour that are available today.
Whole wheat flour seems like the easiest place to start since most things are made with wheat flour already. However, if you or someone you care about has a gluten sensitivity, this one is not a good option and to be quite honest, the pesticide residue on wheat is high. Almond flour is rich in healthy fats, protein, and vitamin E and low in carbs and is gluten free but can also be lacking in taste and structure in many recipes. Oat Flour is high in fiber and can be gluten free, but oats are a glyphosate heavy crop and studies have found high amounts of this carcinogenic chemical on conventional oats. Coconut flour is high in fiber and low in carbs. It has healthy fats but can bring a mild coconut flavor to the dish, keeping it from being ideal in many recipes. So, which is ideal as a go-to “all purpose” flour?
Some of the best flours are the ones made from ancient grains. Ancient grain flours include spelt flour; farro flour; Einkorn flour; Kamut flour; Barley flour; Teff flour; Millet flour; Sorghum flour; Quinoa flour; Amaranth flour; and Buckwheat flour. These grains have not been hybridized to the extent wheat has and offer a ton of nutritional value. They generally maintain a closer genetic resemblance to the original. It is important to note that Spelt, Farro, Einkorn and Kamut still contain gluten, although it is often less gluten and typically more easily tolerated in the individual with just an intolerance. Many of the flours used in Europe are ancient and heirloom varieties which I suspect is why some people with a gluten intolerance seem to have very few issues when eating pasta or bread in many European countries. Those with Celiac disease should still avoid all gluten containing flours though – even the ancient grain varieties.
My favorite flour to cook with by far is Einkorn wheat. This is the one I use the most if using wheat and is probably by far one of my favorites for taste and texture. Einkorn is the only wheat never hybridized. It is easier to digest and has a lower gluten index – not gluten free. It has 32 grams of whole grains per serving. With less carbs and more protein, it is one of the oldest foods in existence today. The downside? It can cost quite a bit more coming in at about $8-11 for a 2-pound bag. However, it does go on sale regularly. I also view it in the context of the fact that I do not use flour all that often (and I would advise you don’t either if you are trying to reverse insulin resistance). Another thing to note is that this flour may not be available at all grocery stores. I find it at my local Whole Foods and Thrive Market by a company named Jovial and sometimes Amazon sells it as well from the WF marketplace. At decision time, remember, flour is something you shouldn’t be consuming a ton of and when choosing one, think of the dish you are preparing, aim for gluten free or low gluten index and try to buy organic if possible. This simple swap in the kitchen and at restaurants when you have a choice, can have a big impact on your health over time. For more information, follow me on Instagram and subscribe for free with your e-mail on the website (thehealthandwellnessnp.com) to receive the weekly blog posts to your inbox along with other exciting upcoming announcements and information! Together, let’s transform your health!