Today it is already known that white flour is not nutritious, unhealthy and contributes almost nothing to our body. Worse, it has a high glycemic value (causes the blood sugar level to rise rapidly).
Based on this figure, many of us prefer to buy in the retail chains and bakeries from the variety of breads and pastries made from wholemeal flour, rye, cereal breads and the like.
On the face of it, this sounds like a great, healthy idea, but it’s not exactly the case.
In no small part of the bakeries and retail chains, breads are offered for sale that are presented as whole wheat breads or health breads, but these are white flour breads that are dyed (with the help of tea, for example) to give it the appearance of whole wheat.
Most breads that are presented as health breads (rye, cereals, buckwheat, etc.) do have good flours, but along with them, as is customary in industrialized food, there are also various chemicals. Preservatives, stabilizers, flavor enhancers, appearance enhancers and more, so that at the end of the day, all the health investment in such bread goes down the drain.
It is highly recommended to buy breads (whole wheat, whole grain breads, etc.) only from bakeries and places where you can know for sure that they do not add such and other ingredients to the bread and do not dye the white flour to make it look like whole wheat flour.
If shopping in retail chains, it is very important to check what is on the bread ingredients list.
Beware of “dark flour” – this is actually white flour which is dyed with tea, caramel or another substance to get the appearance of wholemeal flour, there is no connection between dark flour and wholemeal flour!
In addition, beware of all kinds of “flavor and odor enhancers, baking enhancers, stabilizers, preservatives, food coloring” and so on.
The most efficient, safe and cost-effective solution is to simply prepare and bake at home.
It does not require as much time as is commonly thought nor does it require special machines for baking breads and kneading dough.
There are many recipes with the help of which you can make a variety of breads and pastries at home. The variety of breads that can be prepared is growing, everyone can add to the bread as they wish and according to their taste (dried tomatoes, olives, fried onions, herbs and more).
In home baking we will also get an intoxicating baking smell that spreads in the house, also hot and fresh breads straight from the oven and we will also be sure that these are healthy breads without any unwanted addition.
In addition, celiac patients and those who are sensitive to gluten, can use a variety of gluten-free flours (especially legumes) and enrich their menu.
So some order in good, healthy flours that can be obtained at most retail chains and stores:
Whole wheat flour (contains gluten) – made from whole wheat, ie not peeled. This causes it to contain in addition to the wheat starch also the bran, wheat germ, dietary fiber, vitamins and minerals. These cause a feeling of satiety, help prevent constipation and absorb toxins.
Suitable for making a variety of breads and pastries.
Rye flour (contains gluten) – Rye is a grain rich in protein and iron. It does contain gluten but in a much smaller amount than wheat flour. Rye flour is rich in dietary fiber, vitamins and minerals and has a low glycemic value.
Suitable for making breads (rye bread is usually low and dense, but rich in health).
Mash bean flour (gluten-free) – very low in sodium and on the other hand contains large amounts of potassium (this combination helps to lower blood pressure). The flour is very rich in protein, phytoestrogens and estrogens (which help hormonal regulation in women) and also has a low glycemic value.
Delicate taste and suitable for making pastries, pancakes and stews.
Lupine flour (gluten-free) – very rich in protein, dietary fiber, calcium, iron, and potassium. Has a low caloric value and gives a feeling of satiety.
Coconut flour (gluten-free) – the flour richest in dietary fiber (about 40% fiber). In addition to vitamins A, C and E as well as large amounts of protein, the flour contains natural coconut fat, which helps strengthen the immune system, nourish the skin and raise good cholesterol.
Suitable for baking desserts.
Chickpea flour (gluten-free) – one of the most nutritious flours, with large amounts of protein and omega 6 and as a great source of folic acid
Great for patties, vegan omelets and stews.
Red lentil flour (gluten-free) – In addition to protein and dietary fiber, this flour is also rich in iron, zinc, potassium, folic acid and phytochemicals that help prevent cancer.
Suitable for baking and also for certifying soups and stews.
Teff flour (gluten-free) – Teff is a grain that comes mainly from Ethiopia, where it is also used to make the traditional Ethiopian bread (injera).
Teff flour contains dietary fiber and large amounts of iron, calcium and protein.
Great for baking breads, rolls and pastries.
Millet flour (gluten-free) – very rich in vitamins (such as 2B, 3B and more), amino acids, dietary fiber and phosphorus that helps build and restore body tissues.
Be sure to keep in a dry place as the flour is very sensitive to moisture.
Buckwheat flour (gluten-free) – helps a lot in maintaining normal blood pressure and balancing the levels of insulin and blood sugar. Also contains large amounts of protein.
Great for pancakes, patties and as a substitute for bread crumbs.
Corn flour (gluten-free) – contains potassium, iron, magnesium, zinc, and vitamins (from family B). Low in sodium and fat.
Great for making tortillas, corn rolls and more.
There are many other types of flours such as potato flour, rice, almonds, tapioca, etc. – I did not expand on them because they are good but less nutritious than the flours in the list above.