The benefits and harms of flour
Complete exclusion of flour from the diet is not an advisable solution, since this product has many beneficial properties:
- has high nutritional value;
- contains a large amount of proteins, fiber, vitamins and minerals;
- improves mental activity;
- increases immunity;
- has a positive effect on the blood circulation process;
- accelerates metabolism in the body;
- prevents the development of diseases of the cardiovascular system;
- reduces the likelihood of gallstones forming;
- has a positive effect on inflammatory processes, helping to reduce them at the initial stage;
- reduces symptoms of asthma and bronchitis.
Flour is considered a high-calorie product, so its main harm is associated with rapid weight gain. This applies primarily to wheat flour, which is used in baking and bakery products. Flour can also cause allergies, since some types contain gluten (many people suffer from intolerance to this protein).
Types and varieties of flour
Flour is distributed according to several indicators:
- Type – determines the purpose of using flour. It can be bakery (rye and wheat flour from soft wheat, a mixture of different types of flour), confectionery and pasta flour (made from durum wheat).
- The type of flour is determined by the plant crop (mainly cereal plants) from which it was made. The most common flours are wheat, barley, rye, buckwheat, pea, rice and other types of flour.
- The grade is determined by the amount of flour that was obtained from 100 kg of grain raw materials. This means that the lower the grade of the product, the greater its yield.
The table below shows the existing varieties of wheat flour:
| Variety | Product Features |
| Krupchatka | Contains at least 30% gluten, has a grain size from 0.16 to 0.20 mm. Flour is white or creamy with a yellowish tint. It is added to the dough dough to give the product porosity. |
| Higher | Contains at least 28% gluten. The product is made from the core of the grain (without the outer shell). Premium flour is used to make most baked goods and is also added to sauces and creams. |
| First | Contains at least 30% gluten. It is used in the preparation of noodles, pies, savory buns, and pancakes. |
| Second | The flour turns out brown due to the fact that it contains a lot of the outer shell of wheat. |
| Whole wheat flour | The product is obtained by grinding unrefined grains. The flour particles are heterogeneous and large. Contains the highest amount of useful substances. |
Calorie content of rye flour
Rye flour, like wheat flour, has found wide use in traditional Russian cuisine, because bread was previously baked from it. It differs from wheat not only in composition, but also in its darker color, as well as lower gluten content, which affects the elasticity of the dough in finished products.
In addition, it is considered more healthy, and this is not only because of the relatively low calorie content of rye flour. A cereal product such as rye contains many vitamins and other useful substances that help regulate the functioning of the intestines and the body as a whole.
Finished products made from rye flour are not so dangerous for the figure. In addition, they help remove salts and harmful substances from the body. The calorie content of rye flour is usually about 298 kcal, so many diets allow you to consume a small amount of rye bread to replenish the need for valuable vitamins.
Chemical composition
The chemical composition of flour depends on the grain from which it was made.
It contains the following substances:
- proteins (gluten, proteins, albumins, glutelins, plolamins);
- amino acids (glutamine, leucine, proline);
- carbohydrates - such as starch, fiber, hemicellulose, polysaccharides, as well as small amounts of fructose and glucose;
- lipids;
- fatty acids (linoleic, oleic, linolenic);
- phosphoric and silicic acids;
- vitamins E, A, PP and group B;
- minerals (phosphorus, magnesium, calcium, potassium);
- trace elements (zinc, manganese, copper, iron);
- enzymes (proteinases, amylases, lipase and others).
Each type of flour has certain features of its composition, which are presented in the table below:
| Type of flour | Features of the composition |
| Rice | Gluten-free, rich in vegetable protein, lecithin and B vitamins. Helps cleanse the body of toxins and waste. |
| Oatmeal | Rich in mucous components that normalize the functioning of the digestive tract. The product does not contain gluten. Flour contains silicon, which is responsible for metabolic processes in the body. |
| Buckwheat | Contains a lot of copper and iron, which helps maintain normal hemoglobin levels in the blood. There is no gluten in flour. |
| Corn | Contains a lot of fiber, potassium, vitamins A, B and E, improves bone and connective tissue, normalizes the flow of bile. |
| Rye | Contains a large amount of lysine. The product contains 50% more magnesium and potassium than wheat flour. |
Which variety is healthier?
The term “flour” refers to powdered products obtained after grinding the grains of cereal plants.
The types differ in the source material - the grain crop that was processed. Flour can consist of one or several types of grains; it can be wheat, rye, barley and wheat-rye, barley-wheat, barley-rye. It is produced for various purposes and can be used for baking or pasta.
The grade is considered the main indicator of the quality of the product, depending on how much the flour is purified from the germs and surface shells of the grain. Grain suitable for grinding consists of:
- endosperm, the main composition of which is starch and proteins;
- germs consisting of fats, proteins, sugars, vitamins, enzymes;
- shells consisting of pigments, fiber, minerals, fat.
The more flour comes out of a certain amount of grain, the more germs and shells remain in it, the lower the grade, the coarser it turns out.
Ripped off
After grinding, the flour is sifted, separating the germ, shells, and other impurities, leaving only the carbohydrate component, thereby obtaining the highest grades of the product.
Peeled flour is obtained by grinding one type of grain, with a flour yield of up to 87% of the total weight of the processed original product. It contains a lot of ground surface shells and is classified as a medium grade.
The lowest grades of coarse grinding (called wallpaper flour) are obtained when the flour yield level is 95%, and no selection of hard grain shells is carried out. The selected shells are called bran; for food purposes they are used in ground form. Depending on the degree of grinding, bran can be small or large.
What are the benefits of coarse grinding?
Coarse flour is not used in cooking due to its dark color and the large presence of coarse components. It is used for baking dark varieties of bread. But the nutritional value is very high. It contains fiber, proteins, vitamins, iron, calcium, phosphorus, magnesium, and other substances useful to the human body.
In addition to wallpaper, coarse flour includes whole grain varieties. The yield of flour from grain is 100%. Neither the shells, nor the embryos, nor the endosperm particles are removed from it. In the middle of the twentieth century, it was classified as fodder.
What to eat if you have high cholesterol - read HERE!
Contents of the BZHU
BJU is the ratio of substances such as fats, carbohydrates and proteins in a product. Based on the calculation of this ratio, a diet and proper nutrition are compiled taking into account the needs of the body.
The main types of flour have the following ratio of BZHU (per 100 g):
- Wheat flour contains the most carbohydrates - 76%. In 2nd place are proteins – 10%, and in 3rd place are fats – 1%.
- Oatmeal contains 64% carbohydrates, 12.2% protein and 7.5% fat.
- Rye – 64% carbohydrates, 8.7% proteins, 1.7% fats.
- Rice contains 77.7% carbohydrates, 6.8% proteins, 0.8% fats.
- Corn – 71% carbohydrates, 8.2% protein and 1.9% fat.
- Buckwheat – 64% carbohydrates, 16.3% proteins and 3.5% fats.
- Barley flour contains 69.9% carbohydrates, 10.3% proteins, 1.1% fats.
- Soy flour contains only 24.2%, and the largest amount of proteins (of the presented types of flour) – 46.5%. Fats account for 11.2%.
- Pea flour contains 21.8% carbohydrates, 7.6% proteins, and is completely free of fat.
- Flaxseed flour contains the least amount of carbohydrates – 12.63%. The protein content is 31.94% and fat content is 12.41%.
Ingredients A glass of flour
1 faceted tbsp at risk = 195 ml 1 tbsp flour 105 g in 200 ml 1 tbsp flour 135 g in 250 ml
Nutritional value and chemical composition of “A glass of flour.”
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 312 kcal | 1684 kcal | 18.5% | 5.9% | 540 g |
| Squirrels | 11.5 g | 76 g | 15.1% | 4.8% | 661 g |
| Fats | 2.2 g | 56 g | 3.9% | 1.3% | 2545 g |
| Carbohydrates | 61.5 g | 219 g | 28.1% | 9% | 356 g |
| Alimentary fiber | 9.3 g | 20 g | 46.5% | 14.9% | 215 g |
| Water | 14 g | 2273 g | 0.6% | 0.2% | 16236 g |
| Vitamins | |||||
| Vitamin A, RE | 2 mcg | 900 mcg | 0.2% | 0.1% | 45000 g |
| beta carotene | 0.01 mg | 5 mg | 0.2% | 0.1% | 50000 g |
| Vitamin B1, thiamine | 0.41 mg | 1.5 mg | 27.3% | 8.8% | 366 g |
| Vitamin B2, riboflavin | 0.15 mg | 1.8 mg | 8.3% | 2.7% | 1200 g |
| Vitamin B4, choline | 80 mg | 500 mg | 16% | 5.1% | 625 g |
| Vitamin B5, pantothenic | 0.9 mg | 5 mg | 18% | 5.8% | 556 g |
| Vitamin B6, pyridoxine | 0.55 mg | 2 mg | 27.5% | 8.8% | 364 g |
| Vitamin B9, folates | 40 mcg | 400 mcg | 10% | 3.2% | 1000 g |
| Vitamin E, alpha tocopherol, TE | 3.3 mg | 15 mg | 22% | 7.1% | 455 g |
| Vitamin H, biotin | 4 mcg | 50 mcg | 8% | 2.6% | 1250 g |
| Vitamin RR, NE | 7.8 mg | 20 mg | 39% | 12.5% | 256 g |
| Macronutrients | |||||
| Potassium, K | 310 mg | 2500 mg | 12.4% | 4% | 806 g |
| Calcium, Ca | 39 mg | 1000 mg | 3.9% | 1.3% | 2564 g |
| Magnesium, Mg | 94 mg | 400 mg | 23.5% | 7.5% | 426 g |
| Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.2% | 18571 g |
| Sera, S | 98 mg | 1000 mg | 9.8% | 3.1% | 1020 g |
| Phosphorus, P | 336 mg | 800 mg | 42% | 13.5% | 238 g |
| Chlorine, Cl | 24 mg | 2300 mg | 1% | 0.3% | 9583 g |
| Microelements | |||||
| Iron, Fe | 4.7 mg | 18 mg | 26.1% | 8.4% | 383 g |
| Cobalt, Co | 4 mcg | 10 mcg | 40% | 12.8% | 250 g |
| Manganese, Mn | 2.46 mg | 2 mg | 123% | 39.4% | 81 g |
| Copper, Cu | 400 mcg | 1000 mcg | 40% | 12.8% | 250 g |
| Molybdenum, Mo | 22 mcg | 70 mcg | 31.4% | 10.1% | 318 g |
| Selenium, Se | 6 mcg | 55 mcg | 10.9% | 3.5% | 917 g |
| Zinc, Zn | 2 mg | 12 mg | 16.7% | 5.4% | 600 g |
The energy value of a glass of flour is 312 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Calorie content per 100 g
The calorie content of different types of flour is presented in the table below:
| Type of flour | Calorie content (kcal per 100 g) |
| Wheat 2nd grade | 332 |
| Premium wheat | 350 |
| Rice | 321,1 |
| Oatmeal | 68 |
| Buckwheat | 367 |
| Corn | 370 |
| Soy | 391,7 |
| Rye | 298 |
| Barley | 325,2 |
| Linen | 287,8 |
| Pea | 118,4 |
Which is the most useful
For weight loss, use low-fat flaxseed flour produced in industrial conditions. For weight loss, it is added to every dish. During the day you need to eat 80 g. In a month with this diet you can lose up to 5 kg.
For baking and pancakes, culinary experts recommend using premium wheat flour.
For diabetics, choose flour with a glycemic index below 50 units - oatmeal, buckwheat, rye.
Flaxseed oil: benefits and harms, how to take it
What flour is suitable for the diet?
People who want to lose excess weight or have certain diseases or health problems follow a special diet. Based on the characteristics of the diet, the optimal type of flour is selected.
Weight loss
When losing weight, it is recommended to build a diet based on the ratio of fats, carbohydrates and proteins.
The following indicators are considered optimal:
- proteins – 40-50%;
- carbohydrates – 10-20%;
- fats – 30-40%.
Therefore, it is recommended to include dishes made from corn flour in your diet. It is rich in potassium, phosphorus, and contains a lot of fiber, which helps reduce cholesterol levels and speed up the process of losing excess weight. Corn flour also improves the microflora of the intestines and stomach, and has a positive effect on the condition of blood vessels.
The calorie content of different types of flour varies significantly
Rice flour has also proven itself well in dietary nutrition. It removes salts from the body and normalizes the digestion process due to the content of potassium, calcium and folic acid. It is also useful to consume buckwheat flour when losing weight. The slow sugars it contains satiate the body, satisfying the feeling of hunger for a long time.
Additionally, the product helps remove cholesterol from the body due to its selenium content. Oatmeal regulates fat metabolism in the body, cleanses it of toxins due to its fiber content. Also, when consuming the product, the body produces the substance serotonin, which is responsible for a person’s good mood.
On the diet, you are allowed to eat products made from several types of flour. For example, Borodino bread, which contains rye and wheat flour, helps fight excess weight, prevent the development of cancer and iron deficiency anemia.
Diabetes
The calorie content of different types of flour must be taken into account when creating a diet for people with diabetes. It is also necessary to take into account the glycemic index (the rate of breakdown of glucose that enters the blood after consuming the product) of flour. The optimal figure is up to 50 units.
Among the main types of flour, flaxseed flour has the lowest indicator - 35 units. Its use allows you to reduce the glycemic index (GI) of various dishes due to the low carbohydrate content.
The use of oatmeal is also allowed - its GI is 45 units. It has the ability to reduce blood glucose levels, improve liver function, and normalize the functioning of the cardiovascular system.
If you have diabetes, you can also use rye flour. Its GI is 45 units. It is rich in magnesium, which is involved in the activation of many enzymes in the body, including the enzyme responsible for the production of insulin.
Buckwheat
This is a flour that many recommend using for weight loss, despite its calorie content and high glycemic index. This is due to the fact that it contains no gluten at all, which:
- provokes severe allergic reactions;
- causes inflammation with further formation of edema and joint pain;
- and most importantly, it disrupts the functioning of the gastrointestinal tract, which forces 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 dough of the required viscosity for baking. But buckwheat does not contain it, which allows it to be used in diets.
Distinctive features:
- grey colour;
- specific taste;
- the dough turns out dense and steep;
- There is only one variety, but it is produced under different brands.
Secrets of use: for baking, it is better to mix it in equal proportions with wheat.
When preparing what dietary dishes can you use:
- pancakes;
- dumplings (provided they contain low-calorie poultry);
- bread;
- pies (preferably with vegetable filling).
Considering that buckwheat flour is hypoallergenic and also lowers blood sugar (which also promotes weight loss), it is not surprising that it is considered one of the healthiest. If you are going to go on a diet, it is better to choose this for delicious baked goods.
Daily volume of flour consumption on a diet
A person who does not have health problems, but wants to lose a few extra pounds, should consume up to 150 g of flour products per day. At the same time, a single serving containing flour products should not exceed 50 g.
Here are some tips to help you lose weight:
- Flour products are best consumed in the first half of the day.
- It is recommended to combine flour dishes with vegetables and dairy products.
- It is undesirable to simultaneously eat flour products along with cereals, fatty dairy products, and vegetables containing a lot of starch.
- The combined consumption of flour with sweet dishes, pickled and salted vegetables, as well as protein products is prohibited.
- Do not give up eating flour products - the substances they contain cannot be replaced with other food products.
Oatmeal
It will allow you to withstand even the most restrictive diet, as it increases the production of the joy hormone - serotonin. It blocks hunger pangs and helps 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 contains a lot of fat, so you shouldn’t get carried away with dishes made from it;
- makes baked goods crumbly and airy.
Secrets of use: it is better to mix it with other types of flour in a ratio of 1:3. If you have a powerful blender at home, you don’t have to buy it separately: just grind regular oats into powder.
When preparing what dietary dishes can you use:
- pancakes;
- flatbreads;
- cookie;
- pancakes.
The amino acid composition of oatmeal resembles muscle protein, so it will be most useful for those who use not only diets, but also workouts to lose weight. Contains vitamins A, E, group B, microelements, dietary fiber, fiber.
Terms and conditions of flour storage
To get the maximum benefit from flour, it is necessary to store this product correctly.
Some recommendations will help with this:
- Favorable temperatures range from + 5 to + 18 0C.
- The ideal humidity level is no more than 60-70%. Its high level indoors can cause the development of fungus in the product.
- The formation of condensation should be avoided - it will cause the flour to become damp and mold may appear in it.
- The flour should not be exposed to direct sunlight - it is better to choose a shaded place (for example, a closed cabinet).
- The storage room should be dry and clean, free of foreign odors, since the wheat product tends to quickly absorb them.
- Do not allow changes in temperature and humidity, as the flour may deteriorate.
- The room where flour is stored must be periodically ventilated and cleaned to avoid the appearance of pests.
- After opening the bag, it is best to pour the flour into a glass or metal jar or box that closes tightly. You can also choose fabric or paper bags for storage.
- Storing flour in the refrigerator extends its shelf life.
- It is recommended to periodically inspect the flour - if insects are found, the flour should be sifted and left for listening.
- One of the ways to prevent insects and pests is to place 1-2 unpeeled cloves of garlic in flour.
- If you take flour in your hand and feel cold, this indicates increased moisture in the product. Therefore, it is recommended to dry the flour.
Its shelf life depends on the type of flour, which is presented in the table below:
| Type of flour | Shelf life (in months) |
| Wheat flour (highest grade) | 12 |
| Whole grain wheat | 6-8 |
| Rye | 4-6 |
| Corn (low-fat) | 3-6 |
| Soy (deodorized) | 12 |
| Buckwheat | 7 |
| Barley, rice | 6 |
| Pea | 8-10 |
When pouring flour from the original packaging, it is necessary to put a sticker on the container where it will be stored indicating the expiration date (indicated by the manufacturer on the packaging). After the end of the storage period, it is not recommended to use the product, as it loses its nutritional and quality properties.
Flour contains a large number of useful substances. This is a high-calorie product, but with the right choice of flour, you can create an optimal diet containing healthy flour products.
How to replace white wheat flour?
A beneficial solution for the daily menu of diabetics is the complete exclusion of the product, but often most patients are not capable of such sacrifices.
Different types of flour
An alternative in this case would be to replace wheat flour with healthy types:
- spelled;
- spelt;
- coarse buckwheat;
- bran;
- cereals;
- airy cookies and bread.
Instead of traditional white flour, it is recommended to purchase coarsely ground wallpaper, which is suitable for baking baked goods and unsweetened cookies.
