Wheat flour. Calories per 100 grams, proteins, fats, carbohydrates, how to eat, recipes

1) Almond flour

Almond flour has a very pleasant taste and is one of the best and most popular low-carb flours.

You can find two very similar products; finely ground almond flour and coarse almond flour.

Although there are no significant differences between the two, finely ground almond flour is almost always blanched (meaning the skin is removed).

Coarse almond flour can be either blanched or unrefined.

Nutritional value of almond flour

Below is the nutritional value of almond flour per 100 grams.

“Net carbs” refers to the amount of digestible carbohydrates after subtracting the fiber content.

• Calories 571 kcal
• Carbohydrate 21.4 g
• — fiber 10.7 g
• - sugar 3.6 g
• - net carbs 10.7 g
• Fat 50.0 g
• Protein 21.4 g

How much almond flour to use

You can use almond flour as a one-to-one replacement for regular wheat flour.

In other words, if a recipe calls for one cup of wheat flour, you can substitute one cup of almond flour.

Flavor component

Baking with almond flour has a nutty flavor, which makes sense considering it's 100% almonds.

It also works well for baking anything, giving food a soft, moist, and chewy texture.

Recipe Ideas

There are thousands of almond flour bread recipes online.

You can also use this popular flour to make almond flour cakes and cookies, as well as pizza bases.

Recipes with almond flour can be found here

Where to get almond flour

First, almond flour is so easy to make at home that it doesn't justify the extra cost of buying the finished product.

How to Make Almond Flour: To make almond flour, all you need to do is add some almonds to a blender and blend until you have a smooth powder.

If you still don’t want to make the flour yourself, or you simply don’t have a blender, then you can buy almond flour here.

Key Point: Use almond flour in a 1:1 ratio to replace wheat flour.

buy almond flour here.

2) Coconut flour

It seems like people either love or hate the taste of coconut, and the same goes for coconut flour.

The first thing to note is that coconut flour is much drier than other low-carb flours. In addition, it absorbs large amounts of fluid from foods such as eggs and milk.

In other words: you only need to use a small amount.

Nutritional value of coconut flour

Here are the basic nutrition facts per 100 grams of coconut flour.

• Calories 443 kcal
• Carbohydrate 59.3 g
• — fiber 37.5 g
• - sugar 6.8 g
• - net carbs 21.8 g
• Fat 15.0 g
• Protein 17.5 g

How much to use

Coconut flour is very dry and absorbs a lot of moisture from food, so it cannot replace wheat flour in a 1:1 ratio.

For every cup of wheat flour the recipe calls for, use ¼ cup of coconut flour and one egg.

For example, if a recipe calls for two cups of wheat flour, you will need to use ½ cup of coconut flour and two eggs.

Flavor profile

Coconut flour has a dry texture, a distinct coconut flavor, and slight notes of sweetness.

Coconut flour ideas and recipes

Coconut flour is suitable for making products such as low-carb flourless bread, flourless coconut cookies, brownies, cookies and keto coconut flour bread.

For a delicious recipe idea, here's keto bread with coconut flour.

Here you will find recipes using coconut flour that will add variety to your keto diet.

Where to get coconut flour

Making coconut flour is quite difficult, it takes a lot of time, and the price in the market is not that high.

You can buy coconut flour at most large grocery stores and supermarkets.

This option is also available online.

Key Point: For every cup of wheat flour, use a quarter cup of coconut flour and one egg.

Where to buy coconut flour - go to website

3) Walnut flour

Walnut flour is not as common as other types of nut flour, but it has a pleasant flavor and can work well in a variety of recipes.

Like almond flour, nut flour is just 100% ground walnuts.

However, the flavor of walnuts is quite strong, so this can be an advantage or a disadvantage depending on how much you like the taste.

Nutritional value of walnut flour

Below is the nutritional value per 100 grams of walnut flour.

• Calorie content 654 kcal
• Carbohydrate 13.7 g
• — fiber 6.7 g
• - sugar 2.6 g
• - net carbs 7.0 g
• Fat 65.2 g
• Protein 15.2 g

How much to use

We can use nut flour on equal terms with regular wheat flour.

So if a recipe calls for one cup of wheat flour, replace it with one cup of walnuts.

For those who find the taste of walnuts too strong, it can also be combined with almond flour in a 1:1 ratio.

Flavor profile

Nut flours have a high fat content, so they are very moist and keto baked goods have a soft and chewy texture.

While other nut flours (like almond) are mildly nutty, walnut flour has a strong nutty flavor.

Whether this is good or bad depends on personal taste!

Recipe Ideas

There is a huge range of recipes using walnut flour on the Internet.

For a tasty snack, here are some ideas for nut cookies.

Where to get walnut flour

Making walnut flour at home is easy, so it's easier to buy walnuts and make it yourself; you just need to grind the whole walnuts into a fine powder and it is ready to use.

Key Point: If you like a strong nutty flavor, you can use nut flour as a one-to-one substitute for wheat flour.

How to choose and store flour correctly?

The choice of flour depends on what dishes you plan to cook from it. But in any case, you should pay attention to the expiration date of the product. It must not be expired. The highest grade is the highest quality flour, but also less healthy. But it makes wonderful fluffy light baked goods.

To properly store flour, 3 conditions must be met at once. The table will help you understand them:

It must be remembered that the quality of flour is adversely affected by sudden changes in humidity and temperature. Therefore, care must be taken to ensure that the conditions remain approximately constant. The calorie content of wheat flour is quite high, but some varieties can even be used for dietary baking. Of course, you won’t be able to lose weight from such dishes, but they definitely won’t affect your figure.

4) Psyllium husk powder

There is an answer to the question of how to replace wheat flour and at the same time get maximum fiber - crushed psyllium seed husks.

Psyllium husk powder comes from the seeds of the Plantago ovata plant and is almost 100% fiber. As a result, it has a gluing effect in recipes, helping to thicken and hold together dough ingredients much like gluten.

Plantain is not a typical flour and it doesn't have a strong flavor, but it works very well as a binding agent.

Nutritional value of psyllium husk powder

To appreciate all the super properties of this powder, I suggest that you familiarize yourself with the complete nutritional profile for psyllium husk per 100 g.

• Calories 378 kcal
• Carbohydrate 88.9 g
• — fiber 77.8 g
• - sugar 0 g
• - net carbs 11.1 g
• Fat 0 g
• Protein 0 g

How much to use

Unlike the other flours discussed in this article, psyllium seed husks are not suitable as a direct replacement for wheat flour.

Instead, plantain adds volume and thickness to the recipe for a more bread-like texture.

Adding a tablespoon or two of psyllium to a regular low-carb flour recipe can do the job well.

Flavor profile

Psyllium does not have a strong taste and has little effect on the taste of the dish.

Recipe Ideas

For low-carb baking, people mainly use psyllium seed husk powder to create bread with a dense texture.

If you want to give it a try, there are some great buns here made from coconut flour and psyllium husk.

Where to get psyllium seed powder

You can find psyllium husk powder at local health food stores or large markets.

You can also buy this product online

Key Point: Psyllium husk powder works with other low-carb flours as a binder and thickener.

Is it possible to have flour on a diet?

You don't have to give up flour completely. Some flour products can be consumed on a diet without harm. You just need to strictly control the quantity, and also follow the following rules:

• try to eat flour in the first half of the day;
• choose pasta from durum wheat;
• It is advisable to eat yesterday’s bread rather than fresh pastries;
• also, instead of fresh bread, it is better to use dried bread in an oven, microwave, or toaster;
• It is better to eat bread made from wholemeal flour. But you can eat such bread only in the absence of inflammatory diseases of the stomach and intestines (for example, gastritis, duodenitis, gastric ulcer and/or duodenal ulcer);
• eat no more than two pieces per day.

By the way, classic pasta can be replaced with a product without flour - funchose, which can be eaten on a diet.

However, during heavy physical activity, you can sometimes allow cakes and buns. This will not cause you to gain kilograms. After all, calories consumed in food are quickly used up to cover the body’s energy needs, which increase significantly with intense physical activity.

But you can treat yourself to such sweets once every two to three weeks.

You may also be interested in: Is it possible to dry while dieting?

To build muscle mass, you need to eat carbohydrates every day, the share of which is up to 60% of the daily food volume. And bread and pasta are carbohydrates.

Interesting! The biggest consumers of bread are Russians and Americans. In the daily diet it averages 18%. All countries and every people have something floury in their national cuisine. The most common flour is wheat flour.

5) Macadamia nut flour

Many people believe that macadamia nuts are the most delicious nut variety.

You can also use macadamia nut flour as an ingredient for keto baking.

Although macadamia nut flour is not as common as other low-carb flours, it tastes just as good, if not better.

Nutritional value of macadamia flour

Below is the nutritional information for macadamia flour per 100g.

• Calories 718 kcal
• Carbohydrates 14.2 g
• — fiber 8.6 g
• - sugar 4.6 g
• - net carbs 5.6 g
• Fat 0 g
• Protein 0 g

How much to use

Using macadamia flour for baking is very easy; One cup of macadamia nuts is equal to one cup of wheat flour.

Flavor profile

Macadamia nut flour has a slightly sweet, mild, nutty flavor.

Like almond flour, it adds a dense consistency and moist texture to recipes.

Recipe Ideas

Various recipes use macadamia nut flour for everything from cakes and breads to smoothies.

However, one of the most delicious ways to use macadamia nut flour is in low-carb patties.

To do this, follow the instructions below.

First, make the breading by mixing some macadamia flour with your favorite seasonings such as salt, pepper, garlic powder and any other herbs or spices.

After this, beat the egg in a bowl and dip the chicken or pork cutlet into it.

Once the meat is coated with the egg mixture, place it in the breading mixture and coat all sides evenly.

Fry the cutlets in a frying pan over medium heat. This will take 3-4 minutes on each side.

Where to get macadamia nut flour

You can buy macadamia nut flour, but I wouldn't recommend it due to the relatively high price.

It's much easier to do this at home. Again, all you need to do is grind 100% macadamia nuts into a fine powder.

Key Point: Macadamia flour can replace wheat flour in a 1:1 ratio.

6) Coarse flaxseed meal is the lowest carbohydrate flour

You may ask which flour is the lowest carb? Flaxseed Flour: Has been around for a long time and is widely used as a low-carb flour.

Flaxseed meal is rich in fiber, protein and fat and contains very few net carbohydrates.

Nutritional value of flax flour

Check out the nutritional information for 100g of flaxseed to make sure it's the best choice for your keto diet meals.

• Calories/Nutritional Amount
• Calories 534 kcal
• Carbohydrate 28.9 g
• — fiber 27.3 g
• - sugar 1.5 g
• - net carbs 1.6 g
• Fat 42.2 g
• Protein 18.3 g

How much to use

You can use flaxseed meal as a substitute for regular flour, but it is more difficult than using one of the nut flours.

For every cup of wheat flour the recipe calls for, use ⅓ cup of flax meal and a tablespoon of water or milk.

Many people also use flaxseed meal as a thickener and mix it with some kind of nut meal.

Flavor profile

Flaxseed meal has a light and slightly nutty flavor and adds body and body to the recipe.

Recipe Ideas

Flaxseed meal is a common ingredient in keto bread recipes.

Follow the link for a very similar bread recipe that you can try making.

Where to get

Flaxseed meal is widely available in health food stores.

You can also find it on the Internet.

Key Point: To replace wheat flour, use 0.33 cups flaxseed meal and a tablespoon of water.

Buckwheat

This is a flour that many recommend using for weight loss, despite its calorie content and high glycemic index. This is due to the fact that it contains no gluten at all, which:

Gluten is found in wheat, oatmeal, barley and rye. As a binding component, it forms dough of the required viscosity for baking. But buckwheat does not contain it, which allows it to be used in diets.

Secrets of use: for baking, it is better to mix it in equal proportions with wheat.

When preparing what dietary dishes can you use:

Considering that buckwheat flour is hypoallergenic and also lowers blood sugar (which also promotes weight loss), it is not surprising that it is considered one of the healthiest. If you are going to go on a diet, it is better to choose this for delicious baked goods.

7) Soy flour

Soy flour is obtained from ground soybeans. Soy flour is somewhat similar to coconut flour, however recipes may need to be adapted as it is quite dry and absorbs liquids easily.

This flour is also full of protein and provides a good source of fiber.

Nutritional value of soybean flour

Soybean flour has the following nutritional properties per 100 g of product.

• Calories 128 kcal
• Carbohydrates 31.9 g
• — fiber 9.6 g
• - sugar 7.5 g
• - net carbs 14.8 g
• Fat 20.65 g
• Protein 37.8 g

How much to use

You can use soy flour as a substitute for wheat flour in the ratio of ¾ soy flour instead of 1 cup regular flour.

Flavor profile

Soybean flour has a fairly neutral taste.

Recipe Ideas

You can make bread or pancakes using soy flour.

Where to get

This flour is difficult to prepare at home because many processes need to be followed to prepare this flour. Therefore, I recommend buying this flour, especially since it has a fairly affordable price.

Key Point: To substitute wheat flour, use ¾ cup soy flour instead of 1 cup regular flour.

What flour is good for diabetics and those losing weight?

Of the varieties of the product, the healthiest is considered to be whole grain, as well as wheat bran. Thus, diabetics are advised to completely exclude from their diet high-grade products that contribute to increased blood sugar levels and weight gain.

Fine grinding of flour destroys the grain shell, which contains the maximum of useful substances. And their remains are removed by additional sifting of the product. As a result, such flour is only a large amount of carbohydrates with a minimal content of microelements and vitamins.

When cooking whole wheat flour, the shells remain intact. Therefore, the product retains a maximum of essential substances for the body. Corn, buckwheat, oatmeal and rye flour are considered the most beneficial for people suffering from diabetes and losing weight.

These products:

• normalize sugar and cholesterol levels;
• strengthens the heart and blood vessels;
• improve the functioning of the gastrointestinal tract;
• help cleanse the body of waste and toxins.

Coconut flour is also rare on sale, but very useful. It speeds up the process of weight loss: breaks down subcutaneous fat, relieves hunger, and helps cope with constipation. This is a high-calorie product, but it does not contain gluten and contains a large amount of protein and fiber.

Hazelnut flour

The flavor of hazelnuts is very pleasant and nut lovers should love hazelnut nut flour.

Hazelnut flour has a rich flavor and adds good texture to food.

Hazelnut flour is a common ingredient in Italian baking.

Nutritional value of hazelnut flour

Below are the nutritional values ​​for 100g of hazelnut flour.

• Calories 635 kcal
• Carbohydrate 17.6 g
• — fiber 10.6 g
• - sugar 3.5 g
• - net carbs 7.1 g
• Fat 60 g
• Protein 14.1 g

How much to use

Hazelnut flour can be a substitute for wheat flour.

One cup of hazelnut flour replaces one cup of wheat flour in the recipe.

Flavor profile

Hazelnuts have a deep and aromatic nutty flavor.

Like most nut flours, it adds a moist, dense texture to food.

Recipe Ideas

You can use nut flour in anything that requires the addition of almond flour or regular wheat flour.

Also worth a try are these keto hazelnut flour cookies.

Where can I get it?

You can make hazelnut flour at home by grinding fresh nuts into powder.

The cost of purchasing ready-made nut flour is also not that high, and it is available online.

Key Point: Hazelnut flour is a one-for-one replacement for wheat flour.

Macaroons recipe

200g almond flour or ground almonds

1 egg or 2 whites

20 grams of flaxseed flour or ground flax

Place on a silicone mat and in the oven for 15 - 20 minutes at 160-180 degrees.

When selecting flour, also read these articles:

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9) Sesame flour

Sesame flour is another good low-carb flour option.

Sesame flour tastes great and works well in a variety of dishes.

Nutritional value of sesame flour

Here is the nutritional value of flour per 100 g.

• Calorie content 462kcal
• Proteins: 45 g
• Fat: 12 g
• Carbohydrates: 32 g

How much to use

You can use sesame flour as a substitute for wheat flour.

Flavor profile

Sesame flour has a fairly neutral taste.

Recipe Ideas

Sesame flour works in a wide range of recipes, and you can find all kinds of savory and sweet recipes online.

There's some delicious stuff here: sesame flour recipes

Where to get

Once again, it's easy to make sesame flour at home—just finely grind the whole grains to make it.

If this is too much of a hassle, there are many options to order online.

Key Point: Sesame flour is an alternative to wheat flour.

10) Sunflower and pumpkin seed flour

Sunflower flour and pumpkin flour are ideal options for those who are allergic to any of the nut flours mentioned above. These seed flours are high in vitamins and minerals, such as vitamin E, copper, thiamine, selenium and phosphorus, and are relatively low in net carbs (less than five net carbs in each 1-ounce serving), making them healthy keto options.

Nutritional value of sunflower flour

Here is the nutritional value of sunflower flour per 100 g.

• Calorie content 326 kcal
• Carbohydrate 35.8 g
• — fiber 10.6 g
• - sugar 0.5 g
• - net carbs 7.1 g
• Fat 1.6 g
• Protein 48 g

How much to use

One cup of sunflower seeds turns directly into a cup of flour, giving you a low-carb flour that is high in fiber and protein.

Where to get

Simply grind raw sunflower seeds in a food processor until they reach the consistency of flour. Be careful not to overdo this process, as too much time in the food processor will result in sunflower oil.

Key Point: Sunflower flour is very low in carbohydrates and is also a rich source of protein.

Composition and beneficial properties of wheat flour

Wheat flour mainly consists of carbohydrates. It contains starch, which is quickly digested and increases blood sugar levels. In healthy people, this causes a surge of energy. This feature is dangerous only for patients with diabetes. The last wheat flour you need to choose is whole grain or wallpaper.

Calorie content of wheat flour

Dietary fiber from flour is very beneficial for the gastrointestinal tract and immune system. Most of them are found in whole grain products. The dry mass of wheat may contain more than 20% proteins. Most of them are gluten, which allows you to knead a soft, elastic dough.

This component makes the flour inaccessible to people with gluten allergies.

The product contains not only nutrients, but also a large amount of vitamins and minerals essential for the body. Therefore, in small portions it is useful for appearance and the health of internal organs. Wheat flour stimulates mental activity and strengthens the immune system. But it is recommended for obese people to avoid dishes with it.

Additional notes

Finally, here are some things to be aware of.

• First, low-carb baking flour can be part of a healthy diet.
• However, consuming these foods on a regular basis is probably not wise; They are all very high in calories and contain an unrealistic amount of nuts.
• Secondly, anyone who has any adverse reactions or allergic reactions to any nut should avoid using nut flour.
• Finally, nut flours don't work in bread baking like gluten does in regular flours.
• Most recipes that require the product to rise will require the use of baking powder and/or eggs, but these are just something to be aware of.