A Few Ways to Eliminate White Flour From Your Diet

Written by on May 6, 2016 in Water Cooler Wellness with 2 Comments

A lot of us out there—myself included—are taking part in the torturous, soul-crushing, Sisyphean task of trying to eat healthier and cleaner in hopes of looking like post Super-Soldier Serum Steve Rogers.

flour substitutes

Marvel owns this. Not USANA. Marvel, don’t sue us. Captain America is amazing.

So, naturally, most of the mouthwatering, mind-eviscerating foods out there are big no-nos for dieting. And good ol’ white flour is no exception.

Of course, I love flour. I love flour like my girl Oprah loves bread. Cookies, cakes, breads, tortillas, and so many other delicious foods are usually made with white flour.

So what if you still want to enjoy some of your favorite flour-rich foods—but without all the guilt and regret?

Here is the part where this blog becomes uplifting and actually provides some quality information—not just me ranting about how it’s not fair that eating carbs doesn’t equal a six-pack.

I’m going to help everyone out with three healthier substitutes for white flour. The three I have chosen to highlight are coconut, buckwheat, and almond flour.

Coo-Coo for Coconuts

Out of all the different flour options, coconut flour has to be my favorite. Coconut flour is gluten-free, high in protein and fiber, and has a small effect on blood sugar despite its sweet taste.

Coconut flour is made by pressing the oil and water out of the meat of the coconut and then grinding down the fiber that is left into flour. For an example of the coolest way to crack a coconut, go to the 2:00 mark of this video.

Along with the high fiber and gluten-free elements of coconut flour, it is also very low in carbs, which makes it a perfect candidate as a white flour substitute in your baked goods.

Uncle Buck

Flour SubstitutesConsidered by many as the healthiest white flour substitute, buckwheat flour is grain and gluten-free and loaded with nutrients and fiber. Buckwheat is an excellent source of energy and healthy starches and is thought to decrease blood sugar and blood glucose levels.

One caveat with buckwheat is that it is lacking in the yummy department compared to other flour substitutes, but it totally makes up for it in the health department. It is a popular ingredient for healthy, gluten-free breads, porridges, and baked goods. Just keep in mind that buckwheat is known to have a strong, almost bitter flavor to it

Buckwheat is, oddly enough, most popular in pancakes. So next time you are at your local pancake eatery, order yourself a plate of buckwheat flapjacks for a truly tantalizing dining experience. You still get the warm pancake feeling in your belly without the guilt and shame that comes with eating buttermilk or chocolate chip pancakes.

Almond Joy

Almonds are famous for being loaded with healthy fats and proteins, and almond byproducts such as almond milk are huge in the health community. A lesser known—but equally great almond product—is almond flour.

Flour SubstitutesAlmond flour is Paleo-friendly, gluten-free, and has all the healthy fats and proteins that regular almonds contain. It is also good for those keeping an eye on their glycemic index.

The best part about almond flour is it’s absolutely delicious and adds extra flavor to your cooking. Almond flour is especially scrumptious when used for breading chicken for frying or baking.

Almond flour comes in blanched (skin removed) and unblanched, with blanched being the preferred choice for cooking.

While it’s hard to beat the price and versatility of white flour—coconut, buckwheat, and almond flour sure give it a run for its money. If you fancy any other white flour substitutes or have any recipes to share, please feel free to do so in the comments.

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Steve Kostrencich

About the Author

About the Author: Steve is a PR Specialist at USANA who is in charge of all the many awards and accolades the company receives, as well as writing press releases and product pitches. Steve also won the Gold Medal for writing at the totally real Blog-lympics, so naturally, he occasionally contributes to the universe's greatest blog, What's Up USANA. During his spare time, Steve likes to spend his weekends at his lake house where he sends love letters to Sandra Bullock (who is two years in the past) through a mailbox. Steve also has two cats that are way better than your cats and loves writing in the third person. .


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  1. Judy Moore says:

    Thank you Steve for an easy to understand and share article on healthy flour alternatives.

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