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10 Flours For Weight Loss


Most people who want to reduce weight believe they must altogether avoid flour and bread.

People might not realize how many healthier alternatives there are for wheat flour. For example, one could make it from various grains, nuts, and dried fruits.

These healthier alternatives also provide benefits like better digestion, heart health, improved blood sugar levels, and reduced cholesterol levels.

Flour For Weight Loss

So here are some of the best flours for weight loss :

  1. Pearl Millet Flour

    Pearl millet flour is highly nutritious and a perfect substitute for whole wheat flour for those who are trying to lose weight.

    It is abundant in nutrients like protein, weight-loss aiding fibers, iron, magnesium, phosphorus, etc.

    Eating pearl millet chapati prevents[1] you from overeating because it makes you full faster, which further helps you in your weight loss journey as it contains roughly 97 calories.

    Additionally, eating it lowers[2] cholesterol levels. Good cholesterol rises while bad cholesterol declines. It also aids in digestion and might prevent certain types of cancer.

    So, pearl millet flour is something you might want to think about for quick weight loss.

  2. Sorghum Flour

    Sorghum is a gluten-free flour regarded as one of the best flours for losing weight and a wholesome substitute for wheat chapati.

    Along with weight loss, Sorghum also helps[3] people with poor digestion, control blood sugar levels and improve[4] heart health.

    Due to its richness in protein, dietary fiber, calcium, iron, phosphorus, and vitamins B and C, it is considered one of the best flour that helps you lose weight.

    One of the plus points of Sorghum flour is that it contains fewer calories, so it’s a perfect flour for weight watchers.

    Sorghum contains enzymes that prevent the body from absorbing starch because of its high tannin content, which helps to control[5] blood sugar and insulin levels.

    Therefore, it is a fantastic food for those diagnosed with diabetes and trying to keep a healthy weight.

  3. Almond Flour

    Although eating almond flour to lose weight may seem strange, it could have wonderful outcomes.

    Almond flour is scrumptious and often overlooked, and it has twice as much protein and three times as much fiber as regular flour.

    Almonds are praised[6] for their monounsaturated fats and are also a good source of fiber, calcium, phosphorus, and magnesium, as well as important vitamin E.

    Almond flour can appeal to those crowds who would like to avoid gluten and lose weight because it contains far fewer carbs than all-purpose flour. It’s just tasty, too.

    You can bake anything you want with homemade healthy almond flour, which you can make by grinding almonds with their skins to obtain a coarser texture and amazing health benefits.

  4. Finger Millet Flour

    Another gluten-free food choice high in fiber and amino acids is finger millet flour. It contains[7] Tryptophan, a special amino acid, in large amounts.

    This amino acid helps people to lose weight healthily by decreasing hunger and enhancing metabolism.

    Finger millet also contains plenty of proteins, fiber, and energy-boosting carbohydrates.

    Like Sorghum, it is also easy[8] on the stomach and doesn’t take much work for your body to digest.

    Finger millet is an awesome source[9] of calcium and helps to make bones stronger. It manages and regulates[10] blood sugar levels so that diabetic patients may benefit from it.

    If a mother is lactating and suffers from a lack of milk production, then meals made from finger millet may be of assistance.

  5. Coconut Flour

    A grain- and gluten-free flour like coconut flour is made by grinding the dried coconut meat into a fine, soft powder. Coconut flour has a high-fat content compared to grain flour.

    The fat contains[11] Medium-chain triglycerides (MCTs) in the majority and is mostly saturated, which may help to reduce inflammation and support a healthy metabolism.

    Therefore consumption of coconut flour leads[12] to healthy weight loss.

    Compared to conventional grain-based flour, it has more calories per serving and is a rich source of protein, fat, fiber, and minerals, including iron and potassium.

    Although debatable, saturated fat from coconuts probably has a different impact on your health than fast food, fried foods, and processed meats—and might even have advantages.

  6. Oats Flour

    Oats are regarded as one of the world’s healthiest grains. A very good idea[13] for weight loss may be to consume oat flour.

    It has healthy carbohydrates and soluble and insoluble fibers, providing enough energy throughout the day.

    Additionally, the low glycemic index of oats flour may help you maintain[14] normal blood sugar levels and lower your risk[15] of cardiovascular disease.

    Moreover, it is cost-effective and offers the same health advantages as the other flour substitutes.

  7. Quinoa Flour

    Made by grinding quinoa seeds into a fine powder, this flour is a wonderful source of nutrients.

    The high fiber content of quinoa floor makes it a perfect food for weight loss as well.

    Compared to other flour on our list, this flour has almost twice as much fiber. It’s a great source of protein, unsaturated fats, and iron.

    Additionally, it has anti-inflammatory and antioxidant properties that may improve digestive health, stop tumor growth, and reduce[16] the risk of cardiovascular diseases.

    As quinoa flour is quite expensive, people buy whole quinoa in large quantities and grind it into flour at home or in a flour mill, according to their needs.

    People who are gluten intolerant can also use quinoa flour as a healthy substitute.

  8. Buckwheat Flour

    Another excellent choice for controlling[17] your weight is buckwheat flour.

    Regular consumption of this flour greatly benefits weight loss. Compared to wheat or barley, it contains fewer calories.

    Buckwheat flour is almost free of cholesterol and saturated fats, as well as high in protein and fiber, making it a crucial component of a vegan weight-loss diet.

    Satiety refers to the sensation of being full after a meal. It is an important concept for promoting weight loss.

    Foods that prolong satiety can put off hunger for longer periods and may lower your daily calorie intake. One such food that promotes[18] satiety is buckwheat flour.

  9. Chickpea Flour

    If you’re trying to cut back your calories, then chickpea flour is a fantastic substitute for wheat flour.

    One cup of chickpea flour provides approximately 25% fewer calories per serving than the same amount of refined wheat flour.

    Additionally, it has five times as much fiber as regular flour and more than twice as much protein.

    You could reduce[19] your calorie intake without necessarily modifying your portion sizes by switching from wheat flour to chickpea flour.

    While its taste may not be ideal for baking sweets, it shines when used as a waffle batter. Its most famous use is in the unleavened pancake dish ‘soca’ from the Mediterranean.

  10. Amaranth Flour

    Over 60 different species of grains collectively referred to as amaranth have been cultivated for about 8,000 years.

    Amaranth might be a good addition[20] to your diet if you’re trying to lose a few extra pounds. It contains a lot of protein and fiber, both of which can help you lose weight.

    Ghrelin, the hormone that promotes hunger, may be lowered by a high-protein breakfast containing amaranth flour.

    Make sure to combine amaranth with a generally healthy diet and an active lifestyle to maximize weight loss.


These flour options are some of the best alternatives to whole wheat flour for those who are trying to get rid of some extra pounds. Each one of them offers extra benefits too.

But remember, to achieve greater results in your weight loss journey, you should exercise frequently and practice portion control too.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. JinJin Pei, Vidhya Rekha Umapathy, Srinivasan Vengadassalapathy, et al. A Review of the Potential Consequences of Pearl Millet (Pennisetum glaucum) for Diabetes Mellitus and Other Biomedical Applications Nutrients. 2022 Jul; 14(14): 2932.
    Published online 2022 Jul 18. doi: 10.3390/nu14142932
  2. Seetha Anitha, Rosemary Botha, Joanna Kane-Potaka, et al. Can Millet Consumption Help Manage Hyperlipidemia and Obesity?: A Systematic Review and Meta-Analysis Front Nutr. 2021; 8: 700778.Published online 2021 Aug 17. doi: 10.3389/fnut.2021.700778
  3. Imran Khan, Adel M Yousif, Stuart K Johnson, et al. Effect of sorghum flour addition on in vitro starch digestibility, cooking quality, and consumer acceptability of durum wheat pasta J Food Sci. 2014 Aug;79(8):S1560-7. doi: 10.1111/1750-3841.12542. Epub 2014 Jul 21. Available from: https://pubmed.ncbi.nlm.nih.gov/25047068/
  4. Joseph M Awika, Lloyd W Rooney Sorghum phytochemicals and their potential impact on human health Phytochemistry. 2004 May;65(9):1199-221. doi: 10.1016/j.phytochem.2004.04.001. Available from: https://pubmed.ncbi.nlm.nih.gov/15184005/
  5. Ji Heon Park, Sun Hee Lee, Ill-Min Chung, et al. Sorghum extract exerts an anti-diabetic effect by improving insulin sensitivity via PPAR-γ in mice fed a high-fat diet Nutr Res Pract. 2012 Aug; 6(4): 322–327.Published online 2012 Aug 31. doi: 10.4162/nrp.2012.6.4.322
  6. M A Wien, J M Sabaté, D N Iklé, et al. Almonds vs complex carbohydrates in a weight reduction program Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72. doi: 10.1038/sj.ijo.0802411. Available from: https://pubmed.ncbi.nlm.nih.gov/14574348/
  7. Anil Kumar, Mamta Metwal, Sanveen Kaur, et al. Nutraceutical Value of Finger Millet [Eleusine coracana (L.) Gaertn.], and Their Improvement Using Omics Approaches Front Plant Sci. 2016; 7: 934.Published online 2016 Jun 29. doi: 10.3389/fpls.2016.00934
  8. Palanisamy Bruntha Devi, Rajendran Vijayabharathi, Sathyaseelan Sathyabama, et al. Health benefits of finger millet (Eleusine coracana L.) polyphenols and dietary fiber: a review J Food Sci Technol. 2014 Jun; 51(6): 1021–1040.
    Published online 2011 Nov 22. doi: 10.1007/s13197-011-0584-9
  9. Swati Puranik, Jason Kam, Pranav P. Sahu, et al. Harnessing Finger Millet to Combat Calcium Deficiency in Humans: Challenges and Prospects Front Plant Sci. 2017; 8: 1311.Published online 2017 Jul 26. doi: 10.3389/fpls.2017.01311
  10. P Lakshmi Kumari, S Sumathi Effect of consumption of finger millet on hyperglycemia in non-insulin dependent diabetes mellitus (NIDDM) subjects Plant Foods Hum Nutr. 2002 Fall;57(3-4):205-13. doi: 10.1023/a:1021805028738. Available from: https://pubmed.ncbi.nlm.nih.gov/12602929/
  11. Susan Hewlings Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration J Cardiovasc Dev Dis. 2020 Dec; 7(4): 59.Published online 2020 Dec 17. doi: 10.3390/jcdd7040059
  12. Elizabeth de Paula Franco, Gláucia Maria Moraes de Oliveira, Ronir Raggio Luiz, et al. EFFECT OF HYPOENERGETIC DIET COMBINED WITH CONSUMPTION OF COCONUT FLOUR IN OVERWEIGHT WOMEN Nutr Hosp. 2015 Nov 1;32(5):2012-8. doi: 10.3305/nh.2015.32.5.9661. Available from: https://pubmed.ncbi.nlm.nih.gov/26545655/
  13. Devendra Paudel, Bandana Dhungana, Melanie Caffe, et al. A Review of Health-Beneficial Properties of Oats Foods. 2021 Nov; 10(11): 2591.Published online 2021 Oct 26. doi: 10.3390/foods10112591
  14. Qingtao Hou, Yun Li, Ling Li, et al. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis Nutrients. 2015 Dec; 7(12): 10369–10387.Published online 2015 Dec 10. doi: 10.3390/nu7125536
  15. Jia-Ru Wu, Hsin-Bang Leu, Wei-Hsian Yin, et al. The benefit of secondary prevention with oat fiber in reducing future cardiovascular event among CAD patients after coronary intervention Sci Rep. 2019; 9: 3091.Published online 2019 Feb 28. doi: 10.1038/s41598-019-39310-2
  16. Liangkui Li, Georg Lietz, Wendy Bal, et al. Effects of Quinoa (Chenopodium quinoa Willd.) Consumption on Markers of CVD Risk Nutrients. 2018 Jun; 10(6): 777.Published online 2018 Jun 16. doi: 10.3390/nu10060777
  17. Zlata Luthar, Aleksandra Golob, Mateja Germ, et al. Tartary Buckwheat in Human Nutrition Plants (Basel). 2021 Apr; 10(4): 700.Published online 2021 Apr 5. doi: 10.3390/plants10040700
  18. Madalina Neacsu, Nicholas J Vaughan, Salvatore Multari, et al. Hemp and buckwheat are valuable sources of dietary amino acids, beneficially modulating gastrointestinal hormones and promoting satiety in healthy volunteers Eur J Nutr. 2022 Mar;61(2):1057-1072. doi: 10.1007/s00394-021-02711-z. Epub 2021 Oct 30. Available from: https://pubmed.ncbi.nlm.nih.gov/34716790/
  19. Sahar Dandachy, Hiba Mawlawi, Marwan Chedid, et al. Impact of Pre-Processed Chickpea Flour Incorporation into “Mankoushe” on Appetite Hormones and Scores Foods. 2018 Oct; 7(10): 173.Published online 2018 Oct 19. doi: 10.3390/foods7100173
  20. Dayanne Vigo Miranda, Meliza Lindsay Rojas, Sandra Pagador, et al. Gluten-Free Snacks Based on Brown Rice and Amaranth Flour with Incorporation of Cactus Pear Peel Powder: Physical, Nutritional, and Sensorial Properties Int J Food Sci. 2018; 2018: 7120327.Published online 2018 Oct 29. doi: 10.1155/2018/7120327

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