Seven tips to replace flour in your daily diet

Flour went from being one of the basic ingredients of food to a demonized element that needed to be eliminated.

Many people have recently started wearing clothes, either for health reasons such as celiac disease or gluten intolerance, or for weight loss motivations. Food without flourAnd especially Refined white flours.

Although today there is a lot of information about how to replace flour in food spread on the Internet and social networks, the truth is that successfully replacing it in some products – especially sweets – can become a problem. But it is not impossible.

With information it is possible instead of Different Refined white flours In the recipe for whole grain options or Lentil or nut flour, such as almonds or peas. problems like Protein content and moisture content In each, among other factors.

1. Use flour with a similar protein content. Affects protein content Final texture and crumb A baked product. Therefore, products made with flours with a high protein content tend to be denser, while those made with flours with a lower protein content tend to be lighter and softer.
2. Shift as much weight as possible. If measuring by volume, carefully place the dough in the measuring cup, overfill, and then level to the most accurate measurement.
3. Know the merits of each alternative you want to use. For example, the Whole wheat flour. It consists of all the parts of wheat removed from white flour: bran, germ and endosperm. It is significantly higher in fiber and protein in whole wheat flour than in white flour. It's great for adding texture to bread, muffins, and baked goods.
4. Add rice flour. It is a good option for those following a gluten-free diet as it is naturally gluten-free and highly nutritious. And unlike many gluten-free flours or flour mixes, it's minimally processed. It can be combined with other flours in baking or used to thicken sauces.
5. Add buckwheat flour. It is made from milled buckwheat and is a good source of fiber and protein. It has become popular as it is used to make soba noodles and traditional Japanese pancakes.
6. For sweet or savory products, add almond flour. Made from whole almonds, they are used in gluten-free cooking (and along with coconut flour they are the basic flours of the ketogenic diet). It stands out for its contribution of plant-based proteins, fiber, healthy fats, calcium, iron, phosphorus, magnesium and zinc.
7. Try new recipes with quinoa flour. It is a grain rich in proteins, minerals and vitamins that provide health benefits during the development of children and, of course, adults. Its flour is a natural source of iron, calcium, phosphorus, vitamin E, and other antioxidants that prevent premature aging.

The Removal of flour The diet can lead to significant weight loss and reduced risk of chronic diseases. Research Made by Miguel Servet University Hospital in Zaragoza, Spain, showed that reducing or limiting consumption of starchy foods can prevent diabetes. Also, this dietary change has been associated with lowering triglyceride levels and regulating blood pressure, key factors in preventing cardiovascular problems.

Reduced carbohydrate intake, characteristic of a starch-free diet, contributes not only to weight control, but also to a greater sense of satiety. This effect is due to the fiber present in unrefined flours, which prolongs the feeling of fullness and, therefore, helps reduce hunger.

These benefits translate into effective prevention of health conditions such as obesity and obesity Metabolic syndromeKnown to increase the risk of heart disease.

Another significant benefit of this dietary change Triglyceride reduction, as a result of decreased hepatic production of lipids produced by excess glucose. This, along with blood pressure regulation, provides an encouraging outlook for those seeking to improve their cardiovascular health through dietary adjustments.

In conclusion, following a starch-free diet can be an effective strategy not only for weight loss but also for mitigating the risk of developing obesity. Chronic conditions Like diabetes and cardiovascular diseases. However, it is important to make these changes under the supervision of healthcare professionals to ensure that all nutritional requirements are met.

It is possible, when left with flour, people suffer from what is known “Carbohydrate Withdrawal Syndrome”. This happens because these types of foods create happiness in one area the brain That is called Reward zone When you stop consuming them, it creates a feeling of great discomfort An investigation Held at the University of the Andes.

To know that in the brain There is a partial or reward system Dopamine -It is a neurotransmitter- that releases a signal of happiness, meaning that when it increases the person experiences greater satisfaction. Scientific studies have shown that carbohydrates found in processed foods are absorbed faster than other drugs like cocaine, heroin, morphine and nicotine.

Some people form a bond with certain foods “Dietary Medicines”For example, flour, sweets, sweets, among others, and they have to eat a large amount of these products to achieve the same effect of happiness.

In these cases, in the absence of industrialized carbohydrates, dopamine decreases to very low or non-existent levels, creating a withdrawal syndrome that presents symptoms such as inattention, very deep headaches, irritability, fatigue, nausea and fatigue. These symptoms last from two to seven days.

Everyone knows that Carbohydrates They are the body's fuel, so completely cutting them out of your diet can be harmful.

However, their Excessive consumption It is also bad for health.

Control is the ideal Flour consumption. For this, it is necessary to find out Healthy options allow you to replace them For nutritious foods that provide the necessary carbohydrates.

Experts agree It is not necessary or advised to remove the flour completely.But limit or moderate them.