Wheat is, without exaggeration, the most important cereal crop for mankind. It is grown on almost all continents, and dishes from this product or using it are in the cuisine of every nation in the world. In some dishes, grains are used whole or crushed, but most often they are finely ground. What are the varieties, properties and calorie content of wheat flour? Is this product useful or not? Let's figure it out.
Flour variety
Depending on the grains used, the coarseness of the grinding and the processing methods, different varieties are distinguished. There are quite a few of them, and they vary slightly in different countries. But there are basic ones that are found almost everywhere:
4. Whole grain wheat flour appeared on the shelves of stores in the post-Soviet space not so long ago. It is obtained by grinding grain without removing any particles, so it is coarse and contains a lot of bran. On an industrial scale, this variety is not very popular, because its shelf life is two times lower than, for example, the highest, and the dough is heavy and not very convenient to use for large bakeries. But homemade whole grain bread is very tasty and healthy.
Wheat flour calories
Today, health, slender, toned bodies and balanced nutrition are in fashion. That is why many people are very interested in the question about the calorie content of wheat flour. This indicator varies depending on the varieties, although the difference is not significant.
Higher - 335 kcal.
The first - 330 kcal.
The second - 320 kcal.
Whole grain - 300 kcal.
These data are indicative and cannot be accurate to one, since the calorie content of this product varies slightly depending on the method and degree of processing, storage method and even the place of cultivation.
Huge benefit
Different varieties of wheat flour also differ in the content of vitamins, micro- and macroelements. Moreover, the coarser the grinding, the “lower” grade, the more useful substances the product will give the body.
Whole grain flour tops this list. It is very rich in vitamins B, E and PP, and also contains such vital substances as calcium, potassium, magnesium, phosphorus, iron and sodium and many others. This variety can be eaten even for those who are contraindicated. For example, in diseases such as obesity, diabetes and hypertension.
Second grade flour is slightly inferior in terms of benefits. Although it also contains a lot of vitamins E, B and PP, as well as micro and macro elements, metals.
Flour of the first grade has useful properties about one and a half to two times lower than the one discussed above. It is not so rich in iron, phosphorus, magnesium, potassium and calcium.
The poorest in terms of the content of the elements necessary for the body is wheat flour of the highest grade. Beautiful color, texture and taste are the result of significant processing, during which the naturalness and usefulness of the product are lost. Of course, something still remains, but in small quantities.
It should also be noted that flour is rich in fiber, which is very necessary for the body to function properly and healthy. The situation with this substance is similar - the more processing, the lower the content.
A spoon of tar
The high calorie content of wheat flour is not the only disadvantage of this product. Do not forget about the content of a large amount of so-called gluten, due to which particles stick together when preparing dough or various dishes. This substance is not always well absorbed and processed by the body, and its excess can cause problems in the digestive tract.
It is worth refusing completely from flour products only with the strict prescription of doctors. It is not worth depriving yourself of this product voluntarily. The main thing is to choose the right variety and know the measure.
If healthy whole wheat flour doesn't taste good on its own and doesn't inspire enthusiasm, then it's worth trying mixing it with other wheat flours. There are also many recipes with the addition of various cereals - rice, rye, buckwheat, etc. By experimenting, you can choose your balanced product - both healthy and tasty.
When losing weight and diabetes, you need to completely abandon premium wheat flour due to the high calorie content of this product and the high content of starch in it. Low-calorie types are corn, spelled, buckwheat, rye and flax flour. From these types, you can prepare a variety of pastries, which in terms of taste are in no way inferior to products made from white wheat flour. Useful for weight loss is coconut and almond flour, because these products contain a lot of fiber and polyunsaturated fats, which speed up metabolism and are necessary for the normal functioning of the human body.
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Calorie table of different types of flour
The calorie content of different types of flour, nutritional value, proteins, fats, carbohydrates (BJU) are presented in the table:
| Type of flour | Calorie content (kcal per 100 grams) | BJU (g per 100 grams) |
|---|---|---|
| barley | 300 | 9/1/64 |
| oatmeal | 375 | 12/6/59 |
| coconut | 456 | 20/16/60 |
| Almond | 608 | 26/54,5/13,2 |
| soy | 384 | 45/11,5/22,4 |
| rye | 295 | 12/2/36 |
| Wheat premium | 339 | 11/1,4/70 |
| Whole wheat | 313 | 11/1,5/65 |
| Whole grain wheat | 303 | 13,4/1,6/58 |
| corn | 327 | 7/2/78 |
| Rice | 365 | 6/1,5/80 |
| Buckwheat | 349 | 13,8/1/72 |
| linen | 271 | 36/10/6 |
| chickpea | 389 | 22,2/7/58,1 |
| Spelled | 288 | 10,5/1,2/54,5 |
| spelled | 149 | 12/0,7/24 |
| amaranth | 293 | 9/1,7/61,5 |
| pea | 293 | 21/2/48 |
| Pumpkin | 300 | 33/9/23 |
| bird cherry | 120 | 7,8/0/21 |
| Quinoa | 370 | 14/6/57 |
| Sesame | 468 | 46/12/31 |
| Peanut | 595 | 25/46/14 |
| Hemp | 293 | 30/8/24,8 |
The most low-calorie foods are bird cherry and spelled flour. The first is made from naturally dried (in the sun) bird cherry fruits and is a storehouse of useful substances. It contains tannins, organic acids, sugars, antioxidants - flavonoids, vitamins C and P. From this product, you can prepare dietary confectionery and unsweetened pastries. Bird cherry flour does not contain fat and a low amount of carbohydrates.
Spelled is made from grain, which belongs to the wheat family, but fats from it are absorbed by the body faster and carbohydrates in spelled contain almost three times less than in ordinary high-grade flour products.
Of all types of wheat flour, whole wheat flour is the healthiest because it contains the same vitamins and minerals found in wheat grains themselves. It can be used for baking bread, buns, and also used instead of premium flour when baking pancakes.
What flour is good for diabetics and losing weight?
| View | Useful action |
| rye | Contains lysine, which is involved in tissue regeneration processes |
| corn |
|
| Buckwheat | Normalizes blood sugar levels |
| soy | High-protein food that helps strengthen the skeletal system and muscle corset |
| amaranth | Contains the antioxidant squalene, which prevents the occurrence and development of cancer |
| oatmeal |
|
| Pumpkin | Promotes antioxidant activity of cells and lowers blood sugar levels |
| chickpea | It contains a lot of protein and satisfies the feeling of hunger for a long time, therefore, if you follow a diet for weight loss, you can cook pastries from such flour. |
| linen | Helps to cleanse the body of toxins and toxins and promotes rapid weight loss |
| coconut |
|
| Almond | Especially useful for diabetics and people who are on a diet, because:
In order not to gain extra pounds, you can not abuse nut flour. The daily norm for an adult is 40-70 grams |
Wheat bran and whole grain wheat flour are also suitable for dietary nutrition.
What foods should be restricted?
Both people with diabetes and those who are losing weight should avoid high-grade wheat flour from the diet, as it contains a huge amount of starch and calories, which contribute to high blood sugar levels and weight gain.
White wheat flour is a fast carbohydrate that retains water in the body and has a high glycemic index.
Rice also contains a lot of starch, so it is best to limit or completely eliminate this product from your diet.
And some secrets...
The story of one of our readers Alina R.:
My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...
Whole wheat flour rich in vitamins and minerals such as: vitamin B1 - 33.5%, vitamin B5 - 12.1%, vitamin B6 - 20.4%, vitamin B9 - 11%, vitamin PP - 24.8%, potassium - 14, 5%, magnesium - 34.3%, phosphorus - 44.6%, iron - 20%, manganese - 203.4%, copper - 41%, selenium - 112.4%, zinc - 21.7%
Benefits of Whole Wheat Flour
- Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
- Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine and the risk of cardiovascular disease.
- Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
- Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
- Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
- Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
- Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.
A complete guide to the most useful products you can see in the application
When it comes to weight loss, baking is out of the question. However, this restriction is very conditional and is used only by amateurs and those who are on carbohydrate-free diets. If you look in more detail, not all flour is harmful when losing weight. Some varieties are low in calories, have a low glycemic index and therefore can be used as a source of additional energy during diets. Let's consider them.
Buckwheat
- provokes severe allergic reactions;
- causes inflammation with the further formation of edema and joint pain;
- and most importantly, it disrupts the functioning of the gastrointestinal tract, which causes the body to store everything that has not been digested in reserve in the form of fat depots.
Gluten is found in wheat, oatmeal, barley and rye. As a binding component, it forms the dough of the required viscosity for baking. But it is not in it, which allows it to be used in diets.
Distinctive features:
- grey colour;
- specific taste;
- the dough is dense, steep;
- There is only one variety, but it is produced under different brands.
Secrets of application: for baking it is better to mix it in equal proportions with wheat.
- pancakes;
- dumplings (provided that they contain low-calorie poultry meat);
- bread;
- pies (preferably stuffed with vegetables).
Considering that buckwheat flour is hypoallergenic and even reduces blood sugar (which also contributes to weight loss), it is not surprising that it is considered one of the most useful. Are you going to go on a diet - for delicious pastries, it is better to choose it.
corn
Many people believe that the most useful flour, not only for weight loss, but also for health in general, is corn flour. And this opinion is not unfounded. It, like buckwheat, does not contain gluten, but it is rich in vitamins A, E, group B and many trace elements (iron, potassium, phosphorus, calcium, magnesium, etc.).
Distinctive features:
- there are three varieties: fine and coarse grinding, wallpaper;
- yellow or white;
- sweetish taste;
- meadow smell;
- baking from it does not have splendor.
Secrets of application: in order for the dishes to succeed, you must definitely add oil. Given the process of losing weight, it is better to give preference, but not creamy. Can be mixed with wheat and rye.
When cooking what dietary dishes can be used:
- cakes;
- casserole;
- syrniki.
For a long time, corn flour was treated with prejudice (it is inexpensive, available mainly to the poor, baking is not as lush as we would like). But time put everything in its place. This product improves digestion, promotes the outflow of bile and normalizes the work of the heart and blood vessels.
However, those who use for weight loss should take into account the high GI of this product.
Rice
Rice flour will be especially useful for weight loss, if at the same time you need to cleanse the body and remove excess fluid from the tissues. It contains a lot of thiamine and riboflavin, as well as half as much fat as, for example, wheat (if you take the highest grade). Does not contain gluten.
Distinctive features:
- the white variety has a neutral taste, does not interrupt other products in dishes, but the whole grain variety has a clearly felt nutty note;
- there is no smell;
- a large amount of starch and a minimum of fiber are one of its most significant drawbacks;
- makes food crispy.
Secrets of application: mix with other varieties in a ratio of 4: 1, and also add more water.
When cooking what dietary dishes can be used:
- bread;
- cakes;
- loaves;
- cookie;
- sauces (as a thickener).
Rice pastry fits perfectly into oriental (,) and cleansing diets.
oatmeal
It will allow you to withstand even the toughest diet, as it increases the production of the hormone of joy - serotonin. It blocks hunger pangs and helps to overcome stress, which is often the main cause of excess weight.
Distinctive features:
- refers to products with a low percentage of starch and gluten, which makes it even more useful for weight loss;
- at the same time, it has a lot of fat, so you should not get carried away with dishes from it;
- makes pastries crumbly and airy.
Secrets of application: it is better to mix it with other types of flour in a ratio of 1:3. If the house has a powerful blender, it is not necessary to buy it separately: just grind ordinary oats into powder.
When cooking what dietary dishes can be used:
- pancakes;
- cakes;
- cookie;
- pancakes.
The amino acid composition of oatmeal resembles muscle protein, so it will be most useful for those who use not only diets for weight loss, but also workouts. Contains vitamins A, E, group B, trace elements, dietary fiber, fiber.
rye
For body shaping during training, it is better to use rye flour, because it contains lysine. This is an amino acid that is actively used by athletes during intense physical exertion. It reduces fat reserves while increasing energy expenditure. Controls the level of bad cholesterol in the blood. Stimulates lipolysis, promotes stress resistance, improves endurance.
Distinctive features:
- is divided into 3 varieties: seeded, wallpaper, peeled;
- has a dark color;
- the dough turns out to be sticky and dense, pastries - with a sharp taste and smell, not beautiful in appearance.
In the preparation of what dietary dishes can be used: bread, any unsweetened pastries.
If you are planning to lose weight without excluding flour products from your diet, be sure to use rye flour. But at the same time, consider contraindications to its use: a tendency to flatulence, recent surgical operations, gluten intolerance and exacerbation of gastrointestinal diseases.
Pumpkin
Pumpkin flour is low-calorie and healthy for the body, therefore it is recommended as part of diets. It contains many vitamins (C, A, B3, B9), trace elements (potassium, manganese, iron, magnesium, calcium, phosphorus, copper, zinc, selenium), omega-3 fatty acids.
Distinctive features:
- has a pleasant nutty taste;
- has an airy consistency;
- The baked goods are fluffy and delicious.
Secrets of application: goes well with.
When cooking what dietary dishes can be used:
- bakery products;
- protein shakes;
- salads and cereals;
- traditional side dishes.
In addition to the above, without fear of gaining extra pounds in diets, you can cook dishes from the following types of flour:
- coconut;
- chickpea;
- barley;
- amaranth;
- soy;
- pea;
- chestnut;
- lentil.
To independently determine the list of those varieties that will be most useful and effective for you, study the table below.
Table of nutritional value (BJU) and calories per 100 g of product
Based on the review presented and the data in the table, it is easy to decide which flour is better to use when losing weight: almond flour with a calorie content of 602 kcal or wheat bran flour with 208 kcal. Now, bringing the figure and weight in order, you do not have to give up ruddy pancakes and lush pancakes. Just let them be not nutty, but rye or barley, for example. The choice is yours.
In pursuit of low-calorie foods, a person often forgets about the benefits of food consumed. Many gluten-free baked goods provide less protein, fiber, and minerals, but have a higher glycemic index than those containing gluten. When using rice flour, whey protein can be added to increase the nutritional value of the product consumed.
Advantages and disadvantages of rice flour
Our body needs insoluble fiber to help get rid of waste. By choosing a diet high in fiber, you can not only help the body cleanse, but also lower cholesterol levels, keep blood sugar under control. It is the consumption of rice flour that helps to reduce the risk of diverticular disease, colon diseases, type 2 diabetes and hypertension.
Any person with celiac disease suffers from digestive disorders and impaired immune system function when exposed to gluten. This product is an excellent alternative for such patients.
This product also has disadvantages. While whole wheat flour and rice flour contain similar nutrients, the former wins out in terms of thiamin, niacin, and riboflavin.
Chemical composition
There are 3 types of rice flour:
- brown;
- sweet;
- white.
Brown has more benefits for humans, because it contains the required amount of fiber, its nutritional value is higher, as well as the content of calcium and zinc. Brown rice flour has a nutty flavor and must be mixed with others to avoid a crumbly, dry texture.
Rice flour contains choline, which helps transport cholesterol and triglycerides from the liver.
It is essential for maintaining cell membranes. In addition, the product contains a large amount of folic acid, which helps to remove homocysteine from the blood, which reduces the risk of cardiovascular disease.
For 100 grams of white rice flour there are BJU:
- 578 kcal;
- 127 grams of carbohydrates;
- 9.4 grams of protein;
- 2.2 grams of fat;
- 3.8 grams of fiber;
- 1.9 mg manganese;
- 0.7 mg of vitamin B6;
- 23.9 mcg selenium;
- 4.1 mg niacin;
- 0.2 mg thiamine;
- 155 mg phosphorus;
- 55.3 mg magnesium;
- 1.3 mg pantothenic acid;
- 0.2 mg copper;
- 1.3 mg zinc.
Calorie content and BJU of brown flour:
- 574 calories;
- 121 grams of carbohydrates;
- 11.4 grams of protein;
- 4.4 grams of fat;
- 7.3 grams of fiber;
- 6.3 ml of manganese;
- 1.2 ml of vitamin B6;
- 532 mlg of phosphorus;
- 10 ml niacin;
- 0.7 mlg of thiamine;
- 177 ml of magnesium;
- 3.9 ml zinc;
- 2.5 ml of pantothenic acid;
- 0.4 ml of copper;
- 3.1 ml of iron;
- 457 ml of potassium;
- 1.9 ml of vitamin E;
- riboflavin - 0.1 mlg;
- 25.3 mcg of vitamin B12.
Rice flour contains less yeast, so you will need more baking soda when baking. White rice flour has a silky, smooth texture. It can be found in Asian markets and natural food stores, but if you have a coffee grinder or a powerful blender, you can make your own.
The product is versatile and can be used not only in baking, but also in the preparation of creams, soups and other dishes.
Rice flour can be a great alternative, especially if a person has a gluten intolerance. It is generally safe and tasty, but it lacks some of the elements found in the wheat product. On the other hand, the product does not contain gluten, but boasts a large amount of fiber.
You can learn more about rice flour in the next video.
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