{"id":44295,"date":"2022-06-29T03:00:16","date_gmt":"2022-06-29T03:00:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=44295"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"healthiest-flour","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/","title":{"rendered":"Healthiest Flour Substitutes For White Flour"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#Whole_Wheat_Flour\" >Whole Wheat Flour<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#Almond_Flour\" >Almond Flour<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#Oat_Flour\" >Oat Flour<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#Buckwheat_Flour\" >Buckwheat Flour<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#Quinoa_Flour\" >Quinoa Flour\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#Coconut_Flour\" >Coconut Flour<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#Chickpea_Flour\" >Chickpea Flour<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#Cassava_Flour\" >Cassava Flour<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#Rice_Flour\" >Rice Flour<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Refined flour aka white flour is one of the most commonly used ingredients in baking. It&#8217;s made by removing the bran and germ from whole wheat grains, which leaves only the starchy endosperm. This process also bleaches the flour to give it that bright white color that we&#8217;re all so familiar with.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">While refined flour may be convenient, it&#8217;s not exactly healthy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520038\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s been stripped of most of its nutrients and fiber, and since it is quickly digested and absorbed it can cause spikes in blood sugar levels. Over time, this can lead to weight gain and associated health problems like obesity, heart <a href=\"https:\/\/betterme.world\/articles\/list-of-foods-that-cause-water-retention\/\">disease<\/a>, and type 2 diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for a healthier alternative to white flour, there are plenty of options available.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s take a look at some of the healthiest substitutes for white flour.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\"><img decoding=\"async\" class=\"aligncenter wp-image-47223 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669-1024x576.png\" alt=\"healthiest flour\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Whole_Wheat_Flour\"><\/span><b>Whole Wheat Flour<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As the name implies, whole wheat flour is made from the entire wheat grain. This means that it still has the bran and germ intact, which makes it more nutritious than refined <a href=\"https:\/\/betterme.world\/articles\/boiled-bananas\/\">flour<\/a> (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole wheat flour is a good source of fiber, vitamins, and minerals. It also has a nutty flavor that can enhance the taste of your baked goods. It produces denser baked goods with a more robust flavor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When substituting whole wheat flour for white flour, <a href=\"https:\/\/betterme.world\/articles\/bread-alternatives\/\">you may need<\/a> to use less of it because it&#8217;s heavier and absorbs more liquid. You can start by replacing half of the refined flour with whole wheat flour and go from there. If you want to use 100% whole wheat flour, you may need to increase the amount of liquid you add.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\"><img decoding=\"async\" class=\"aligncenter wp-image-47222 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668-1024x577.png\" alt=\"BetterMe\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Almond_Flour\"><\/span><b>Almond Flour<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Almond flour is made from whole almonds that are blanched and ground into a fine powder. It&#8217;s a good source of protein, fiber, and healthy fats. It offers double the protein and triple the fiber that refined flour offers. Almond flour is also lower in carbs than white flour, making it a good choice for people who want to reduce their carb intake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3898316\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When substituting almond flour for white flour, you\u2019ll need to use less because almond flour has a finer texture and poor binding ability. Start by adding 1\/3 cup almond flour per cup of white flour for recipes that require yeast. For recipes that don&#8217;t require yeast, 1\/4 cup is a <a href=\"https:\/\/betterme.world\/articles\/foods-that-increase-appetite\/\">good starting point<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Baked goods made with almond flour are more moist, tender, and have a nutty flavor. They are extremely delicate when they first come out of the oven, so to avoid them from falling apart, let them cool completely before cutting or handling.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/no-flour-no-sugar-diets\/\">No Flour No Sugar Diets: Everything You Need To Know To Get Started<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\"><img decoding=\"async\" class=\"aligncenter wp-image-47215 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207661-1024x576.png\" alt=\"healthiest flour\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207661.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207661-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207661.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207661-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207661.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Oat_Flour\"><\/span><b>Oat Flour<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Oat flour is made from whole oats that have been ground into a fine powder. It&#8217;s a good source of fiber, vitamins, and minerals. Oats can help regulate blood sugar levels and lower cholesterol (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8625765\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Oat flour has an earthy flavor and produces chewy, fluffy baked <a href=\"https:\/\/betterme.world\/articles\/ketotarian-meal-plan\/\">goods<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Oat flour is the easiest substitute you can make at home. Using a blender or food processor, simply grind oats into a fine powder. You can also buy oat flour at most supermarkets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because this whole grain flour is denser than white flour, use 1\/5 less when substituting it in recipes. For example, if a recipe calls for a cup of white flour, use 20% less and replace it with 1\/2 cup plus 2 tablespoons of oat flour.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When oat flour is used alone, baked goods don&#8217;t rise or hold as well as they do with other types of flour. For best results, add extra baking powder (up to 2.5 tsp) per cup of oat flour. You can also combine oat flour with other types of flour to lighten the texture while still getting the <a href=\"https:\/\/betterme.world\/articles\/banting-diet\/\">health benefits<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\"><img decoding=\"async\" class=\"aligncenter wp-image-47219 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207664-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207664.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207664-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207664.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207664-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207664.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Buckwheat_Flour\"><\/span><b>Buckwheat Flour<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Buckwheat flour is made from ground buckwheat groats, which are the seeds of a plant in the rhubarb family. Despite the name, buckwheat is not related to wheat and it&#8217;s gluten-free. It is a good source of fiber, vitamins, and minerals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Buckwheat flour is a good source of <a href=\"https:\/\/betterme.world\/articles\/healthy-cauliflower-recipes-for-weight-loss\/\">magnesium<\/a>, copper, and zinc. It also contains all eight essential amino acids, making it a complete protein. Buckwheat flour is also high in fiber and has a low glycemic index, which means it won\u2019t cause spikes in blood sugar levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26270637\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Traditional Japanese soba noodles are made with buckwheat flour.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For best results, this flour should be used in combination with other flours. If you don\u2019t have a problem with gluten, you can swap up to 25% of the white flour with buckwheat flour. If you have Celiac disease or a wheat intolerance and want to use buckwheat, you\u2019ll need to find a specific recipe that mixes buckwheat with other gluten-free flours. Just be aware that baked goods made with buckwheat flour will have a denser, coarser texture.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\"><img decoding=\"async\" class=\"aligncenter wp-image-47221 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207667-1024x576.png\" alt=\"healthiest flour\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207667.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207667-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207667.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207667-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207667.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Quinoa_Flour\"><\/span><b>Quinoa Flour\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Quinoa is a pseudocereal that is <a href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/\">naturally<\/a> gluten-free and has a high protein content. It&#8217;s also a good source of fiber and minerals, boasting anti-inflammatory and antioxidant properties (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12701372\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This flour is made by grinding quinoa into a fine powder and can be used in place of white flour in most recipes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quinoa flour produces moist, tender, and slightly chewy baked goods. It can be used to make pancakes, waffles, muffins, quick loaves of bread, pies, and more. This flour can also be used as a coating for chicken or fish. It has a slightly bitter aftertaste that can be diminished by toasting the flour before using it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Substituting 50% quinoa flour for white flour is a good starting point. You may need to experiment with the amount of quinoa flour you use to get the desired texture and flavor.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\"><img decoding=\"async\" class=\"aligncenter wp-image-47217 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207662-1024x576.png\" alt=\"healthiest flour\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207662.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207662-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207662.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207662-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207662.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Coconut_Flour\"><\/span><b>Coconut Flour<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Coconut flour is made from ground-up coconuts and is a very popular flour substitute, especially for those following a Paleo diet. It\u2019s high in fiber and protein, and has a lower glycemic index than white flour, making it a helpful option for blood sugar control. It&#8217;s also more calorie-dense than other flours, so a little goes a long way (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8347958\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This flour can be used in many recipes that call for white flour, but keep in mind that it absorbs moisture more readily, so you may need to add extra liquid to your recipe. It also has a slightly coconutty flavor, which may or may not be desirable depending on the recipe.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When substituting coconut flour for wheat flour, use 1\/4 of the amount called for in the recipe. For example, if a recipe calls for a cup of wheat flour, use 1\/4 cup of coconut flour and 3\/4 cup of wheat flour. You may also need to add more liquid to your recipe, so adding an egg for every 1\/4 cup of coconut flour is a good rule of thumb.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\"><img decoding=\"async\" class=\"aligncenter wp-image-47220 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Chickpea_Flour\"><\/span><b>Chickpea Flour<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chickpea flour, also known as garbanzo bean flour or besan, is made from ground chickpeas and is popular in Indian cuisine. It has a nutty flavor and a slightly grainy texture. Chickpea flour is high in protein and fiber and low in carbs, making it a healthy replacement for white flour (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22916806\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This flour can be used to make flatbreads, pancakes, breading for meat or vegetables, and more. It&#8217;s also a popular ingredient in vegan and gluten-free recipes. It stands out for its binding ability which helps give structure to gluten-free baked goods, so it&#8217;s often used in combination with other gluten-free flours. It also makes a great thickener for soups and sauces.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To substitute chickpea flour for white flour, use 1\/4 less chickpea flour than the recipe calls for. For example, if a recipe calls for a cup of wheat flour, use 3\/4 cup of chickpea flour. You may also use it as an egg replacer to bake egg-free goods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Due to its flavor, it doesn&#8217;t taste well in sweet treats. It&#8217;s more suited for savory recipes.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mycoprotein\/\">Mycoprotein: Is It A Safe Source Of Protein?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\"><img decoding=\"async\" class=\"aligncenter wp-image-47218 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207663-1024x576.png\" alt=\"healthiest flour\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207663.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207663-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207663.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207663-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207663.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cassava_Flour\"><\/span><b>Cassava Flour<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cassava flour is made from the root vegetable of the same name. It&#8217;s a popular replacement for wheat flour, as it&#8217;s gluten-free and grain-free.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cassava flour is slightly lower in calories than wheat flour, but it has a similar nutritional profile otherwise. It&#8217;s a good source of fiber and contains some vitamins and minerals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because cassava flour is made from a starchy vegetable, it&#8217;s not as low-carb, high protein, or high-fiber as other flour substitutes on this list. However, it&#8217;s still a healthier option than white flour (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6977506\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It has a neutral flavor and soft consistency, making it a good all-purpose flour alternative. It can be used to make bread, pizza dough, pancakes, and more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To substitute cassava flour for wheat flour, use a 1:1 ratio. For example, if a recipe calls for a cup of wheat flour, use a cup of cassava flour. You may need to add more liquid to your recipes, as cassava flour is more absorbent than wheat flour.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\"><img decoding=\"async\" class=\"aligncenter wp-image-47216 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207660-1024x576.png\" alt=\"healthiest flour\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207660.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207660-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207660.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207660-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207660.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Rice_Flour\"><\/span><b>Rice Flour<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Rice flour is made from ground rice and is a popular gluten-free flour. It has a slightly nutty flavor and can be used in many recipes that call for wheat flour. Its consistency is similar to wheat flour, making it a good option for baking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This flour is lower in calories than wheat flour. It&#8217;s a good source of fiber and vitamins B1 and B3. Although it contains less folate, like whole wheat it contains lignans that may help fight cancer (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31619613\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rice flour can be used to make bread, cakes, cookies, and other baked goods. You&#8217;ll need to add more rising agents to recipes made with rice flour, as it doesn&#8217;t contain gluten. It can also be used as a thickener for soups and sauces.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a 1:1 substitution, use the same amount of rice flour as wheat flour. For example, if a recipe calls for a cup of wheat flour, use a cup of rice flour. You may need to experiment with the proportion of liquid to add, as rice flour absorbs liquid differently than wheat flour.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\"><img decoding=\"async\" class=\"aligncenter wp-image-47224 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207670-1024x577.png\" alt=\"healthiest flour\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207670.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207670-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207670.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207670-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207670.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">White flour is a refined grain that has been stripped of its fiber and nutrients. It&#8217;s not the healthiest choice and should be limited. There are many healthier substitutes for white flour, including whole wheat flour, almond flour, coconut flour, chickpea flour, cassava flour, and rice flour.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These healthiest flours are higher in fiber and nutrients and some are lower in calories than white flour. When substituting one of these flours for white flour, you may need to experiment with the proportion of liquid to add, as some of these flours absorb liquid differently than wheat flour.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Refined flour aka white flour is one of the most commonly used ingredients in baking. It&#8217;s made by removing the bran and germ from whole wheat grains, which leaves only the starchy endosperm. This process also bleaches the flour to give it that bright white color that we&#8217;re all so familiar with. While refined flour [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":44296,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[122,87],"class_list":["post-44295","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Healthiest Flour Substitutes For White Flour - BetterMe<\/title>\n<meta name=\"description\" content=\"These \u2605 HEALTHIEST FLOUR \u27a4 substitutes can help you ditch white flour for good! Here&#039;s a comprehensive guide to the best flour substitutes and how to use them.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthiest Flour Substitutes For White Flour\" \/>\n<meta property=\"og:description\" content=\"These \u2605 HEALTHIEST FLOUR \u27a4 substitutes can help you ditch white flour for good! Here&#039;s a comprehensive guide to the best flour substitutes and how to use them.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1986877064.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Healthiest Flour Substitutes For White Flour\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/\"},\"wordCount\":1901,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1986877064.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Refined flour aka white flour is one of the most commonly used ingredients in baking. It's made by removing the bran and germ from whole wheat grains, which leaves only the starchy endosperm. This process also bleaches the flour to give it that bright white color that we're all so familiar with.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While refined flour may be convenient, it's not exactly healthy (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520038\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It's been stripped of most of its nutrients and fiber, and since it is quickly digested and absorbed it can cause spikes in blood sugar levels. Over time, this can lead to weight gain and associated health problems like obesity, heart <a href=\\\"https:\/\/betterme.world\/articles\/list-of-foods-that-cause-water-retention\/\\\">disease<\/a>, and type 2 diabetes.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're looking for a healthier alternative to white flour, there are plenty of options available.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s take a look at some of the healthiest substitutes for white flour.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\\\"><img class=\\\"aligncenter wp-image-47223 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669-1024x576.png\\\" alt=\\\"healthiest flour\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n<h2><b>Whole Wheat Flour<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">As the name implies, whole wheat flour is made from the entire wheat grain. This means that it still has the bran and germ intact, which makes it more nutritious than refined <a href=\\\"https:\/\/betterme.world\/articles\/boiled-bananas\/\\\">flour<\/a> (<\/span><a href=\\\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\\\"><span style=\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/\",\"name\":\"Healthiest Flour Substitutes For White Flour - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1986877064.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"These \u2605 HEALTHIEST FLOUR \u27a4 substitutes can help you ditch white flour for good! Here's a comprehensive guide to the best flour substitutes and how to use them.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1986877064.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1986877064.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/dev.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Healthiest Flour Substitutes For White Flour\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\",\"name\":\"Jeremy Mukhwana\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/99c0711e9a3140ac15294fc541b79452\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"caption\":\"Jeremy Mukhwana\"},\"description\":\"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Healthiest Flour Substitutes For White Flour - BetterMe","description":"These \u2605 HEALTHIEST FLOUR \u27a4 substitutes can help you ditch white flour for good! Here's a comprehensive guide to the best flour substitutes and how to use them.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Healthiest Flour Substitutes For White Flour","og_description":"These \u2605 HEALTHIEST FLOUR \u27a4 substitutes can help you ditch white flour for good! Here's a comprehensive guide to the best flour substitutes and how to use them.","og_url":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1986877064.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Healthiest Flour Substitutes For White Flour","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/"},"wordCount":1901,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1986877064.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Refined flour aka white flour is one of the most commonly used ingredients in baking. It's made by removing the bran and germ from whole wheat grains, which leaves only the starchy endosperm. This process also bleaches the flour to give it that bright white color that we're all so familiar with.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">While refined flour may be convenient, it's not exactly healthy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520038\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It's been stripped of most of its nutrients and fiber, and since it is quickly digested and absorbed it can cause spikes in blood sugar levels. Over time, this can lead to weight gain and associated health problems like obesity, heart <a href=\"https:\/\/betterme.world\/articles\/list-of-foods-that-cause-water-retention\/\">disease<\/a>, and type 2 diabetes.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you're looking for a healthier alternative to white flour, there are plenty of options available.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let\u2019s take a look at some of the healthiest substitutes for white flour.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthiest_Flour_Substitutes\"><img class=\"aligncenter wp-image-47223 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669-1024x576.png\" alt=\"healthiest flour\" width=\"770\" height=\"433\" \/><\/a>\r\n<h2><b>Whole Wheat Flour<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">As the name implies, whole wheat flour is made from the entire wheat grain. This means that it still has the bran and germ intact, which makes it more nutritious than refined <a href=\"https:\/\/betterme.world\/articles\/boiled-bananas\/\">flour<\/a> (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\" ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/","url":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/","name":"Healthiest Flour Substitutes For White Flour - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1986877064.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"These \u2605 HEALTHIEST FLOUR \u27a4 substitutes can help you ditch white flour for good! Here's a comprehensive guide to the best flour substitutes and how to use them.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/healthiest-flour\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1986877064.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1986877064.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/healthiest-flour\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/dev.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Healthiest Flour Substitutes For White Flour"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/99c0711e9a3140ac15294fc541b79452","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/44295","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=44295"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/44295\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/44296"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=44295"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=44295"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=44295"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=44295"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}