Perhaps you probably know someone, or even yourself have already tried a gluten-free diet in recent years. The popularity of this diet has led to the creation of a variety of gluten-free products, and gluten-free options are now widely available on restaurant menus. this is 6 o’clock gluten-free flours healthier you can consider if you’re on a gluten-free diet.
It is estimated that approximately 1% of the population in Western countries is diagnosed with celiac disease, an autoimmune condition triggered by the consumption of gluten from wheat, rye and barley flours leading to destruction of the intestinal lining and poor absorption of nutrients.
Non-celiac gluten sensitivity (NCGS), which is gluten sensitivity in the absence of celiac disease, affects approximately 13% of the population.
Signs that you may have non-celiac gluten sensitivity include:
- brain fog
- Fatigue
- Dizziness
- fibromyalgia
- skin problems
- Headaches
- To feel down
- nausea, vomiting
- Digestive problems: cramps, diarrhea or constipation, bloating and gas.
But why does gluten sensitivity seem to be on the rise?
When we turn to science, we can’t really find an answer. There are many theories from the rise of modern wheat, to the overuse of antibiotics and pesticides, and that they are actually FODMAPs and not gluten.
But what if the answer is much simpler than that?
Refined flours and our health
The truth is that, as a population, we consume too many products made up of a single grain: wheat. Think about it: toast with eggs for breakfast, a sandwich for lunch, and a plate of pasta for dinner.
And, most of the gluten-based items on our menu are highly processed, refined, and devoid of nutrients.
When a grain is refined, the bran and germ, which are the most nutritious parts, are removed and what remains is the endosperm that contains most of the starch.
Refining a grain leaves us with a processed flour that not only lacks fiber, vitamins, minerals and antioxidants, but something that increases our blood sugar levels and affects the health of our gut.
So could increased gluten sensitivity be the combination of many factors, and could the answer really lie in our microbiome and gut health? Researchers are definitely exploring that connection.
Best gluten-free flours
The good news is that if you are sensitive or intolerant to gluten, there are plenty of other options. healthy and nutritious flours to try.
Almond flour
This is a flour that is at the top of our list. It is slightly sweet and is relatively easy to use as a replacement. It can generally be substituted 1:1 for wheat flour in baking recipes and can also be used to make delicious breadcrumbs. It’s denser and less fluffy than regular flour, but that makes for a delicious bread.
Almond flour is incredibly nutritious and rich in healthy fats, vitamin E, fiber, and magnesium.
coconut flour
Coconut flour is rich in fiber and helps maintain consistent blood sugar levels. It is perfect for use in baking and desserts due to the light coconut flavor.
Coconut flour contains medium chain triglycerides (MCTs) that have a positive effect on metabolism and energy production.
It’s also a great option for those following a paleo or keto diet, and for anyone with a nut allergy.
Chickpea flour
High in protein and fiber, chickpeas are a staple in Middle Eastern cuisine. Chickpea flour is made from ground dried chickpeas and is usually used to make falafel and socca bread.
Chickpea flour is incredibly nutritious and contains good amounts of folic acid, magnesium, zinc, selenium, and B vitamins. It helps stabilize blood sugar levels, protects against heart disease, reduces inflammation, and is beneficial for the body. intestine.
It can be used in both sweet and savory recipes.
Buckwheat flour
Buckwheat flour is quite nutritious and contains an important flavonoid called routine with anti-inflammatory properties that help blood circulation, lower cholesterol and help reduce arthritis pain.
As a flour, it is excellent when combined in recipes as it has a strong earthy flavor.
Oatmeal
Oatmeal is made by grinding whole oats and is a great cookie flour.
Oatmeal contains a type of soluble fiber called beta-glucan which is best known for lowering bad “LDL” cholesterol. Oatmeal is also rich in manganese, selenium, magnesium, phosphorus, zinc, iron, and B vitamins.
Make sure the oatmeal you buy is certified gluten-free, as oats are often contaminated during processing.
cricket flour
An offbeat option that is definitely gaining a lot of popularity is cricket flour which is made by grinding up whole roasted crickets. It is the new source of super nutritious and more ecological protein.
12 grams of cricket flour has 7 grams of protein, including all 9 essential amino acids. It also has more B12 than salmon or beef, contains omega 3s, iron and calcium, and is good for your gut!
Other gluten-free flour options
- brown rice flour
- sorghum flour
- tiger flour
- teff flour
- amaranth flour
- cassava flour
- Cornmeal
Do you follow a gluten-free diet? What is your favorite flour?
Rustic almond flour bread
Ingredients:
- 2 cups of almond flour
- ¼ cup tapioca flour
- ½ teaspoon baking soda
- 1 tablespoon garlic salt
- 1 teaspoon dried oregano
- 1 teaspoon ground black pepper
- 3 eggs
- ¼ cup almond milk
- 1 tablespoon of ghee
Preparation:
Preheat oven to 350°F. In a large bowl, mix together almond flour, tapioca flour, baking soda, salt, oregano, and pepper.
In a separate bowl, mix the eggs, almond milk, and ghee. Pour wet ingredients into dry ingredients and stir to combine. The mixture will be thick.
Pour the batter into the loaf pan and bake for 1 hour.