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 :
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 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 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.
Sorghum is a gluten-free flour regarded as one of the best flours for losing weight and a wholesome substitute for wheat chapati.
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 blood sugar and insulin levels.
Therefore, it is a fantastic food for those diagnosed with diabetes and trying to keep a healthy weight.
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 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.
Finger Millet Flour
Another gluten-free food choice high in fiber and amino acids is finger millet flour. It contains 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 on the stomach and doesn’t take much work for your body to digest.
If a mother is lactating and suffers from a lack of milk production, then meals made from finger millet may be of assistance.
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 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 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.
Oats are regarded as one of the world’s healthiest grains. A very good idea for weight loss may be to consume oat flour.
It has healthy carbohydrates and soluble and insoluble fibers, providing enough energy throughout the day.
Moreover, it is cost-effective and offers the same health advantages as the other flour substitutes.
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 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.
Another excellent choice for controlling 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 satiety is buckwheat 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 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.
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 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.
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.