In these days of confinement, both from the photos of recipes (cookies, biscuits, cakes, bread …) that we see on social networks, and from what we see when we go to make the purchase, we know that flour is one of the products most consumed. Although we can find different types of flour, today, the most consumed are refined wheat flour and corn flour. Today we will give you a little information about them, but we will focus on showing other types of flour that may be interesting to add to our pantry to open our range of consumption.
Refined wheat flour
Refined wheat flour (white) has hardly any nutritional properties (no fiber, hardly any protein or minerals …) and has a negative impact on our health: high glycemic index, less satiating, worse to control blood glucose… For this, a very moderate or low consumption is recommended and it is always better to replace it with wholemeal flours.
Cornmeal is the first choice for people who are gluten intolerant or affected by non-celiac gluten sensitivity. However, because it is gluten-free, it lacks adequate consistency and elasticity when making bread or biscuits.
It has a high amount of fiber, so it helps control cholesterol, is more satiating, helps fight constipation and keep blood glucose levels more stable. In addition, it provides vitamins of group B and potassium, iron and zinc, among other minerals.
This would be the type of flour of choice for making pizza dough, breads, etc., since eating whole foods is always recommended. For example, in El blog alternativo, there is an Integral Pizza Dough recipe.
Spelt is an ancient variety of wheat and currently its consumption has increased greatly, since it is better tolerated. In addition to being a cereal, it has an important protein content and a high amount of fiber, which gives it a low glycemic index (better tolerated by diabetics). It also provides vitamins of group B and E as well as minerals such as magnesium, phosphorus, iron, zinc…
It is a good option to make breads, pizza dough, cookies and biscuits (although having less gluten the biscuit “goes up less”) that have a more intense flavor and that their pieces usually last longer. As an example, we can taste these sponge cake recipes with Spelt flour from the blog of Bonduelle.
Oatmeal provides slowly absorbed carbohydrates, which together with the amount of fiber (beta-glucans) give us a greater feeling of satiety. It also provides vitamins (E and group B) and minerals (magnesium, iron, phosphorous, potassium and selenium, among others). All this, together with other components, makes oats an excellent cereal that helps fight cholesterol, constipation, anxious states, high blood glucose values, heartburn…
Oats are usually used mainly in flakes for breakfast, but we can also prepare some pancakes with Oatmeal like these from the blog of Cocina casera. For other recipes, keep in mind that Oatmeal does not “bakes” very well.
Coming from chickpeas, it is an excellent source of plant-based protein as well as slow-release carbohydrates (helps regulate blood glucose), group B vitamins (minus B12), magnesium and potassium.
Chickpea flour is usually mixed with water to use as an egg substitute (generally used by many vegans).I propose you to cook a vegan potato omelette like the one on the blog Danza de fogones, to try another option with a flour, beyond the pastry, béchamel, and batters.
Dra. Arantza López-Ocaña