Wheat and oat flour. Which one to choose when losing weight

Calorie table for different types of flour

The calorie content of flour and BJU (proteins/fats/carbohydrates) varies depending on the type of product.

To select low-fat flour that is suitable for diabetics or obese patients, it is necessary to consider the beneficial properties

Common types with nutritional value:

Low-calorie varieties are bird cherry and spelled. If you are more used to wheat, it is recommended to use the whole grain variety.

What flour is good for diabetics and those losing weight?

To choose low-fat flour suitable for patients with diabetes or obesity, you need to consider the beneficial properties:

• soy – contains protein, strengthens bone and cartilage tissue, muscle corset;
• corn - contains vitamins A and E, improves bile flow, stabilizes the gastrointestinal tract, makes the vessels and arteries of the heart muscle strong and durable;
• buckwheat – stabilizes the amount of glucose in the blood;
• oatmeal – lowers cholesterol, normalizes stomach function;
• flaxseed – cleanses of decay products, toxins, starts accelerated food processing, promotes weight loss;
• coconut – accelerates the breakdown of fat cells, gives a feeling of fullness and suppresses hunger, fights constipation and stabilizes the gastrointestinal tract;
• almond – lowers cholesterol, triggers the body’s natural production of insulin, cleanses the kidneys, protects blood vessels, prevents the absorption and deposition of carbohydrates.

Advice! It is recommended to exclude wheat variety from the diet, replacing it with whole grain bran.

And a little about secrets.

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN”, and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself.

Source

What foods should you limit?

Diabetics should avoid white flour
Diabetics should avoid all white flour as it contains a lot of calories. From a dietary point of view, this variety is considered the least useful, since it inhibits digestion and complicates the digestion of food.

Note! Despite the lower calorie content of whole grain flour, it contains the same starch. Therefore, even limiting it in the daily diet will lead to increased blood sugar and weight gain.

Rice flour, although it contains many microelements, is not considered healthy due to the presence of dietary fiber. Therefore, its amount in the diet must be reduced to a minimum, replacing it with species that are valuable from the point of view of healthy nutrition.

Be sure to read: How many calories are in oatmeal porridge with water and milk, calorie content of oatmeal with honey per 100 grams

Why is white wheat flour harmful?

Wheat flour does more harm than good. Regardless of the variety, it does not exclude dietary fiber, affects health and leads to weight gain.

This simple, refined product contains gluten, a protein derivative of gluten, which glues the contents of cereals together and causes diseases.

Note! With regular consumption of dough made from premium flour, people may eventually develop celiac disease, that is, gluten intolerance, for this reason it is important to reduce the frequency of their use and monitor nutrition.

The gluten content will depend on the variety and grinding of the product: usually it is higher in premium varieties.

How is Whole Grain Flour different from Regular Wheat Flour?

Whole grain flour differs from wheat flour in its manufacturing technology, consistency, color, taste and a number of other features. The main 9 differences are given below:

No. 1. Production technology

Whole grain is made by grinding the grains once. The usual one is made by repeated grinding and sifting. The technological process uses different parts of wheat. The plant consists of bran, endosperm and germ. Bran contains fiber. The endosperm contains a lot of starch. The germs are rich in nutrients. Whole wheat flour is made from whole grains. Therefore, it contains endosperm, germ and bran. And ordinary white flour is made only from the part that contains the endosperm. This is due to the cheaper manufacturing cost. Therefore, whole grain is healthier.

No. 2. Consistency

If regular wheat is very crushed and looks like powder, then whole grain is more like semolina. Its fraction size varies between 0.5-1.5 mm.

No. 3. Color

Regular white wheat. Whole grain is darker, gray with a brown tint. Baked goods made from it have a more pronounced wheat yellow color and aroma than those made from regular flour.

Whole wheat flour Regular flour

No. 4. Amount of adhesive

There is much more gluten in regular food.

No. 5. Application

White flour is used more often for baking. Pies and buns made from it are more fluffy, light and airy. Whole grain baked goods come out denser and more crumbly. The dough does not rise as much as with regular wheat dough. Therefore, most often whole grain products are used for baking bread.

No. 6. Calorie content

Wheat regular white flour has a higher glycemic index. Therefore, in terms of influence on the figure, a whole grain product is better.

No. 7. Utility

Whole grain flour contains a lot of vitamins B1 , B5 and B3 . There is folate and riboflavin. Lots of calcium, iron and nutrients. White wheat cannot boast of this. Its composition is more meager. Whole grain is healthier. It is recommended to choose it for those who watch their figure, health and are on a diet.

No. 8. Price

Whole wheat flour is more expensive than regular flour.

No. 9. Best before date

Whole grains have a shorter shelf life than regular grains. The shelf life is reduced by the germ. Therefore, it is more difficult to find such a product on the market and in supermarkets.

How to replace white wheat flour?

A beneficial solution for the daily menu of diabetics is the complete exclusion of the product, but often most patients are not capable of such sacrifices.

Different types of flour

An alternative in this case would be to replace wheat flour with healthy types:

• spelled;
• spelt;
• coarse buckwheat;
• bran;
• cereals;
• airy cookies and bread.

Instead of traditional white flour, it is recommended to purchase coarsely ground wallpaper, which is suitable for baking baked goods and unsweetened cookies.

The healthiest flour is other types

Flour itself is high in calories, so people with diabetes or overweight are advised to consume a strictly limited amount of it per week.

The best option is considered to be up to 500 kcal per week. Useful varieties that are preferable to use instead of the classic type are buckwheat, spelled, oatmeal, rye and others.

Spelled or spelt

Spelled flour
One of the purest and lightest whole grain varieties of the product. Made from wheat germ, it is rich in healthy protein and nutritious fiber.

The proteins in its composition differ in structure, are absorbed faster and do not provoke an allergic reaction. It is suitable for diabetics, allergy sufferers and those with complete gluten intolerance.

Be sure to read: How many calories are in pilaf with chicken, beef, lamb, pork and without meat, how to reduce calories

Peeled rye or wallpaper flour

Rye flour
is considered the coarsest and most sticky and does not undergo deep processing. Rye flour contains whole parts of the grains along with the shells.

Therefore, this variety is considered more beneficial for the body, it is digested and absorbed faster without complications, does not inhibit metabolism, and helps cleanse the body.

The content of minerals and trace elements in it is increased. A suitable option for baking homemade rye bread.

Coarse wheat wallpaper

This variety is different from the usual white flour; it is obtained from purified, natural whole wheat grains.

Note! There are 3 factories on the territory of the Russian Federation that produce flour of this type: the Solnechny agricultural complex, Belovodye and Diamant. When making a purchase, make sure that the packaging has a special eco-test sign.

This cooking method retains all the valuable vitamins and minerals found in regular flour, but at the same time reduces the gluten and starch content. Suitable for homemade lean and sweet baking.

Buckwheat flour

Buckwheat flour
A dietary option for those who cannot do without baked goods. Made from buckwheat grain. Unlike other varieties, it contains the lowest percentage of starch and a fairly high content of vitamins.

Suitable for baking muffins, buns, pancakes and sweet pastries.

Oat flour

Oatmeal
has a pleasant taste and contains many nutritional elements. Thanks to its excellent taste and combination with other ingredients, it can easily replace the usual white flour.

Suitable for baking muffins, sweets, pancakes and many dietary dishes.

Corn flour

Corn flour
A natural source of protein, grains and valuable dietary fiber.

It saturates the body and has a beneficial effect on weight loss, allows you to cleanse the body of toxins, remove excess water, and speed up metabolism.

It does not contain gluten, so it is suitable for diabetics, allergy sufferers, overweight people and those suffering from celiac disease.

Be sure to read: Calorie content of cereals (table): what determines how many calories in dry and boiled form are in 100 grams

Flaxseed flour

This variety contains up to 30% fiber and is a source of healthy dietary fiber. Therefore, its use cleanses the body and stabilizes the functioning of the digestive organs and intestines.

This composition makes this variety one of the best for a healthy diet and getting rid of extra pounds.

Rice flour

It is rich in calcium, fluorine, and folic acid, so consuming rice flour will help gently cleanse the intestines and improve digestion.

Disadvantage: Excessive consumption leads to constipation. Therefore, it must be consumed in moderation.

Use in cooking

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Dough made only from rye flour will not be as elastic as its wheat counterpart. This is due to the fact that it cannot form gluten, unlike wheat. But it contains enzymes whose task is to break down starch. It is this substance that determines what kind of baked goods you end up with and what the finished dough will be like.

A wide range of baked goods are prepared from it, from ordinary bread to pancakes or gingerbread. For a very long time, our ancestors used rye flour to create Russian kvass, making sourdough with rye flour. Its low calorie content and high concentration of nutrients make it an indispensable dietary product.

Rye flour, compared to wheat flour, has a darker color; accordingly, products made from rye will be darker. Baking made from rye flour has one significant advantage: it lasts much longer than wheat flour. However, it has one unpleasant feature: it contains very little gluten, and it depends on it how fluffy the baked goods will be, how elastic and beautiful the dough will be. Thus, rye flour usually produces products that do not have beautiful porosity and softness. To correct this, baked goods are usually made from a mixture of rye and wheat, which then produces a healthy product that is also beautiful and soft.