What’s one of the best things about baking from scratch? Not only can you enjoy your handiwork right out of the oven (and lick the bowl, of course), but you also have complete control over the ingredients used in the process. Masu.
We all know that almost all baked goods contain flour. But whether you’re a quick baker or someone who’s been making Mary Berry-worthy desserts for years, there are quite a few flour options these days. There’s nothing wrong with white all-purpose flour, other than its limited nutritional value, of course. (And the fact that people with gluten issues can’t eat it.)
However, registered dietitian Gina Hamshaw is all for using alternative flours, as they can boost the nutritional value of your favorite baked goods. Here, we’ve detailed the differences between some of our favorite healthy flour alternatives to make things a little easier the next time you’re in the baking aisle and feel like switching things up.
whole grain
Whole grains are perfect for enjoying homemade breads and baked goods without sacrificing your commitment to eating whole foods. “Whole wheat flour contains all parts of the wheat berry in intact form, including the bran, germ, and endosperm. This makes whole wheat flour significantly higher in fiber than white flour.” says Hamshaw. In addition to fiber, whole wheat flour is higher in protein and iron than all-purpose flour. “I always recommend products that are transparent, non-GMO, and free of artificial ingredients.”
Whole grains are especially good for adding texture and nutty flavor to breads, muffins, and baked goods. If you’re new to working with whole wheat flour, try combining it with all-purpose flour and adjusting the ratios to suit your needs. You can also try sprouted whole wheat flour, Hamshaw says. This is a process that maximizes the nutrition and digestibility of the ingredients.
spelled flour
Spelled flour is a pure, uncrossed, nutritious ancient grain. Spelled flour is milled from spelled berries, an ancient wheat variety. “Spelt adds fiber and a subtle sweetness to baked goods,” says Hamshaw. It is popular for whole wheat baking because it is milder and lighter than other whole wheat flours. “Some people who find wheat difficult to digest find spelled flour easier to digest. This is likely because it contains less gluten than conventional wheat.”General Spelled flour can be used in place of any recipe that calls for wheat flour. It’s also a great source of fiber, with about 19 grams of satiating nutrients per cup.
rye flour
Rye is a nutritious, healthy grain and an excellent source of soluble fiber. “Rye flour is made from the berries of the rye plant. Rye berries are similar to, but different from, wheat berries,” explains Hamshaw. Rye is a good source of fiber as well as minerals such as manganese, copper, and phosphorous. “Rye is also rich in phytonutrients, which are phytonutrients that fight disease and protect our bodies from the stresses associated with aging.. ”
Rye flour has a lower glycemic index than wheat flour, so it’s less likely to cause a high insulin response and spike blood sugar levels. Additionally, research shows that the high fiber content in rye flour can also help control blood sugar levels.. If you want to make sourdough bread with a complex flavor, choose organic sprouted rye flour.
brown rice flour
Brown rice flour is naturally gluten-free and rich in nutritional value, making it a good choice for those following a gluten-free diet. “And unlike many gluten-free flours and flour blends, brown rice flour is minimally processed,” Hamshaw says. “Brown rice flour can be combined with other flours when baking or used to thicken gravies and sauces. It’s a great tip for preparing gluten-free meals during the holiday season.”