5 Flours You Can Use to Replace Wheat That Won’t Cause Blood Sugar Spikes or Cancer
People who are on a Paleo diet understand the advantages of the coconut and almond flour. In today’s article we will discuss the benefits of chestnut, cassava and tigernut flour as well, something that not a lot of people know.
First we will start with Almond Flour which is consider to be one of the tastiest in this group, it is made from ground up blanched almonds. Is mostly used in recipes like cakes, muffins, waffles and any kind of baked goods. Most importantly almonds are richer in proteins and lower in carbs than coconut oil, but they are also abundant in omega-6 PUFAs.
An interesting fact is that one almond is actually made from 1.1 gallons of water and the place where they originate, specifically in US is California which is known for its great draught.
Almond flours rival. Coconut flour is ground up coconut meat after it has been pressed for coconut milk. It is a much more absorbent flour and higher in fiber when compared to almond flour (10 grams versus 3 grams from ¼ cup).
Coconut has a high fiber content and relatively low carb content. It’s a great way to sweeten baked goods and it’s appropriate for diabetics to use. It can even lower LDL cholesterol levels and serum triglycerides.
Because of its high fiber content, coconut flour isn’t recommended to people with digestive issues such as SIBO or IBS.
The chestnuts grow on trees so their structure is starchier and they contain less fat in comparation with other nuts. Chestnuts are also low in phytic acid, a compound in nuts which binds to essential nutrients and makes them unavailable.
You can consume them baked, raw, boiled or roasted over an open fire. Also, they contain 47mg/100g of phytic acid, compared to 1,280mg/100g in almonds and 760mg/100g in walnuts.
This healthy flour contains high levels of vitamin C, B6 and folate as well as potassium, manganese and copper. Chestnut flour can be used to replace almond flour in a 1:1 ratio.
Before we start talking about tigernuts it’s important to stress that they are not actually nuts. Even though the name say so, they are a root vegetable. Tigernut flour is known to have a pleasing flavor, with no weird aftertaste sensed from some gluten-free flours and has a 1:1 replacement ratio to wheat flour.
You can eat tigernut in baked goods, whole, raw tigernuts, soaked overnight tingernuts (in filtered water to soften them up) or tigernut milk as a dairy alternative. They have semi-sweet flavor. One ounce of has 19 grams of carbohydrates and 10 grams of fiber. On the other hand, tigernuts can support the development of colon bacteria. Also, they are extremely rich in monounsaturated fats.
Cassava (also known as Yuca) is a root vegetable. Cassava is a staple food for half a billion people across Africa, Asia, and Latin America. If you’re not familiar with cassava flour, you might be with tapioca flour. Tapioca flour comes from the cassava plant, used to make tapioca pudding. Tapioca is the bleached and extracted starch of the cassava root while cassava flour is the whole root which includes the fiber: peeled, dried, and ground.
The flour has a soft and powdery texture and a neutral flavor. Its typically used in the same proportions as wheat flour, except in recipes that require the used of yeast.
People suffering from a latex allergy should avoid cassava as they can experience hypersensitivity to the food.
Source: Healthy Food House