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      The 5 Healthiest Flours for Baking and Cooking

      If you are very into baking or cooking, but are health conscious, it’s important to choose the healthiest flour that fits your needs in the kitchen as well as for your body. In this article we discuss the best healthy flour based on fiber content, affordably and dietary preferences or needs.

      healthiest flour

      What is the healthiest flour for weight loss?

      This is hard to say considering no single food will make you lose or gain weight. Instead, it’s your overall diet pattern that counts. As long as you are consuming less calories than you are expending, you will lose body fat. 

      That being said, there are some flours that help you reach your fat loss goals easier. Flours that are higher in fiber and protein may be more beneficial for weight loss since they can help you feel fuller and more satisfied after meals.

      All the flours listed below are good options if you are trying to lose weight. I won’t rank above the other because it really does come down to personal preference. The flour that may help you reach your fat loss goals may not help someone else. Plus, it’s best to try out different flours as variety is an important component of a healthy diet.

      What type of flour is unhealthy?

      There is no “unhealthy” flour. Each type of flour out there can be a part of a healthy diet (unless you have a specific allergy or medical condition). Instead of focusing on eliminating specific foods, you should focus on your overall diet. Are you avoiding undereating or overeating? Do you eat a wide variety of foods, especially plant foods? Are you reaching all your nutrient needs?

      That being said, certain flours can help you reach your nutrient goals more efficiently than others. For example, white flour is lower in fiber and micronutrients compared to whole wheat flour. While consuming foods with white flour won’t harm your health, it may be a good idea to balance those foods out with higher fiber versions. 

      healthiest flour

      The 5 Healthiest Flours 

      Now let’s discuss the five healthiest flours for baking and cooking. I divided my list into a few categories to help you decide which one may be best for you and your unique needs.

      The Best Low Carb Flour: Almond Flour

      Almond flour is one of the more popular gluten-free flours available today. This flour is unique because it’s not made from a grain, but instead from a nut. It’s especially popular because it is low in carbohydrates and can be helpful if you follow a carbohydrate controlled diet or a ketogenic diet for health reasons.

      While almond flour is low in carbohydrates, it’s pretty high in calories. Here is the nutrition for one cup of almond flour:

      • Calories: 640 calories
      • Protein: 23 grams
      • Fat: 56 grams
      • Carbs: 22 grams
      • Fiber: 12 grams
      • Key nutrients: vitamin B1, B2, B3, vitamin E, calcium, copper, iron, magnesium, phosphorus, potassium, zinc

      The Most Affordable Flour: Whole Wheat Flour

      Whole wheat flour has been around for centuries and has long been a staple in the human diet. Considering how nutritious and versatile the flour is, it makes sense why. This is always my go to flour because it tastes great and leads to a great end product in whatever you are making.

      Here is the nutrition for one cup of whole wheat flour:

      • Calories: 410 calories
      • Protein: 16 grams
      • Fat: 3 grams
      • Carbs: 86 grams
      • Fiber: 13 grams
      • Key nutrients: vitamin B1, B3, B6, copper, iron, magnesium, manganese, phosphorus, selenium

      The Best High Fiber Flour: Coconut Flour

      Coconut flour is another gluten-free favorite. It has a light coconut-y flavor and isn’t as grainy as the other flours on this list. But, despite this, it’s by far the highest in fiber. With over 40 grams per cup (which is higher than the daily recommended intake, by the way), it’s a great option for those looking to boost their fiber intake.

      Here is the nutrition for one cup of coconut flour:

      • Calories: 480 calories
      • Protein: 24 grams
      • Fat: 12 grams
      • Carbs: 72 grams
      • Fiber: 40 grams
      • Key nutrients: vitamin B6, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc

      The Easiest Flour to Make at Home: Oat Flour

      Oat flour is amazing and absolutely underrated. You can buy it prepackaged, or you can simply throw some oats in the blender and blend until a flour-like texture. Seriously, it’s that easy. It works great in baked goods and is perfect for a blended baked oatmeal. If you like the taste of oats, you’ll love oat flour.

      Here is the nutrition for one cup of oat flour:

      • Calories: 460 calories
      • Protein: 16 grams
      • Fat: 8 grams
      • Carbs: 82 grams
      • Fiber: 12 grams
      • Key nutrients: vitamin B1, B5, copper, iron, magnesium, manganese, phosphorus, selenium, zinc

      The Best Gluten-Free Flour: Buckwheat Flour

      Despite the word “wheat” in buckwheat, it is gluten-free and is by far the best gluten-free flour out there (in my and many others opinion). It’s similar to a whole wheat flour, but it doesn’t contain any gluten, so it’s perfect if you have celiac disease or a gluten intolerance. You definitely need to try out buckwheat pancakes if you haven’t already.

      Here is the nutrition for one cup of buckwheat flour:

      • Calories: 400 calories
      • Protein: 15 grams
      • Fat: 4 grams
      • Carbs: 85 grams
      • Fiber: 12 grams
      • Key nutrients: vitamin B1, B2, B3, B6, copper, iron, magnesium, phosphorus, potassium, zinc

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      ABOUT ME

      tia glover rd

      My name is Tia and I am a registered dietitian and content creator.

      My goal is to help young people learn how to eat a nutritious, balanced diet without restriction or giving up cultural foods. 💛

      Hapa/Japanese American 🇺🇸🇯🇵

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