NEW ORLEANS (WGNO) — Whether we’re using it for baking sweet treats, breads or whipping up a roux, all-purpose flour is a ubiquitous ingredient in many of our favorite recipes, a key pantry staple in most households.
For those looking to make the most of your DIY recipes nutritionally speaking, however, all-purpose flour isn’t exactly helping. Packed with refined carbohydrates, stripped of fiber and of course brimming with gluten, all-purpose flour is an ultra-processed ingredient that is best to limit whenever possible.
And fortunately there are ample replacement options on shelves, many of which are good sources of phytochemicals and fiber. Some favorites include chickpea flour, oat flour, sweet potato flour, black bean flour and more.
Here are three nutritious flour replacers to try. Each is naturally gluten free and grain free, nutrient-rich and specifically low in carbs (less than 10 grams net carbs per quarter-cup). Nutrition facts are each for a quarter-cup (one ounce) serving. For reference, all-purpose flour has 110 calories, zero fat, zero sodium, 23 grams carbs, one gram fiber, three grams protein per quarter cup.
Almond Flour | 160 calories, six grams carbs (two grams net carbs), four grams fiber, eight grams protein
- 90% fewer net carbs, 4x more fiber, more than 2x protein compared to white flour
- Pro tip: Use blanched almond flour for baking for a silky smooth texture
Coconut Flour | 120 calories, 18 grams carbs (eight grams net carbs), 10 grams fiber, six grams protein
- 65% fewer net carbs, 10x more fiber, 2x protein compared to white flour
- Pro tip: It’s a dry flour, so increase moisture from other ingredients when making the switch to coconut flour
Cauliflower Flour | 120 calories, 22 grams carbs (10 grams net carbs), 12 grams fiber, four grams protein
- Less than half the net carbs and 12x more fiber, plus adds a serving of veggies, compared to white flour
- Pro tip: Use cauliflower flour in pizza crusts, soups and sauces
For expert guidance and how-to recipe conversions, visit Carolyn Ketchum’s website, AllDayIDreamAboutFood.com for Baking with Almond Flour and Baking with Coconut Flour. Plus nutritious, low-carb and naturally gluten-free recipes like Rosemary Focaccia, Thick and Chewy Chocolate Chip Cookies and Keto Birthday Cake.
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Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at www.mollykimball.com, and sign up for Eat Fit Wellness Bites weekly newsletter, here.
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