Over the past few decades, refined flour has been associated with chronic diseases like obesity and diabetes. Choosing to avoid all the mouth-watering delights that contain flour is an option, but it isn't the only one. For those with celiac disease or those avoiding gluten for other reasons, there are several nutritious gluten-free attas available for you. It is healthier to choose some gluten free attas over others because they contain more nutrients. Many gluten free attas need to be combined with others to get delicious results.
Why should my flour contain fibre?
Fibre is a vital nutrient that improves digestion. Food rich in fibre provides a sense of fullness which leads to portion control. From flatbreads like rotis to decadent cakes, flour is one of the few ingredients that is prevalent across diets of multiple cultures. Ergo, using flour that is rich in fibre is a good way of including fibre in our diet.
Why should I choose gluten free atta?
Flours like wheat, rye and barley contain gluten, a wheat protein that tends to irritate the intestines and cause bloating. It can disrupt the ability of the gut to absorb nutrition. Not to forget, there are many people who are allergic to gluten or are gluten-sensitive. If you have celiac disease, consuming any food containing even the slightest amount of gluten is off the table.
Worry not! We curated a list of five best gluten free flours for you.
- Coconut flour (25 g to 50 g fibre per 100 g)
Coconut flour is the second highest fibre containing non-grain flour. It is easily available and a little goes a long way. Where a cup of flour is used, only a 1/4 cup of coconut flour is required. It has a white hue, a soft, powdery texture, with a distinctive coconut flavour and scent.
- Lupin flour (36.67 g to 52g fibre per 100 g)
Lupin flour is made from sweet lupin beans. The flavour of lupin flour is neutral and slightly starchy. However, because of how much its texture resembles wheat flour, it is a fantastic alternative for baking. Like most natural keto flours, it is also significantly less dense, fluff, and airy.
- Buckwheat flour (13 g to 24 g to fibre per 100 g)
Unlike the name suggests, buckwheat has nothing to do with wheat or grains. The buckwheat nutrient profile is extremely good. Niacin, amino acids, fibre, protein, and vitamin D are all abundant. Given that it includes all nine essential amino acids, buckwheat protein is regarded as one of the best plant-based sources of protein. For anyone with celiac illness or gluten allergies, buckwheat flour is a good alternative to wheat flour because it is gluten-free.
- Chickpea flour (10 g to 15g fibre per 100 g)
Commonly known in India as besan, Chickpea flour can substitute regular flour in an equal ratio. If you're attempting to cut calories, chickpea flour is an excellent substitute for wheat flour. About 25% fewer calories are in 1 cup (92 grams) of chickpea flour than in the same amount of refined wheat flour. It is less energy dense as a result.
- Almond flour (7 g to 13 g fibre per 100 g)
Almond flour is rich in omega-3 fatty acids. It can be substituted in a 1:1 ratio in place of regular or wheat flour. It imparts a slightly nutty taste. The antioxidants and vitamin E found in almond flour can lower the chance of developing serious medical problems like cancer, diabetes, heart disease, and stroke.
Flours high in fibre can prevent diabetes, heart disease, and weight gain. High fibre flours contains a form of insoluble fibre known as resistant starch, which has prebiotic benefits that helps feed the "good" bacteria in the gut.
Gluten free flour is made out of gluten free grains. The best grain free 100% natural flour in India are almond flour and coconut flour. Coconut flour has a unique coconut scent and taste whereas almond flour is rich in omega-3 fatty acids, iron and phosphorus.