The process of refining wheat into  white flour  can be really harmful and cause the final product to no longer have exactly the same properties as its raw material. However, there are healthy ways to replace this industrialized ingredient.

Impact of wheat refining

The process of  refining wheat  ends up affecting its original nutritional values, making it an insignificant food for our health. Despite being a source of  carbohydrates , which is pure energy for us, a large amount of nutrients and benefits are not obtained, due to the fact that the essence of the plant was lost in the refinement. The lack of nutrients is evidenced by the fact that dust seldom spoils, since bacteria and insects are not interested in what does not have nutrients.

How to replace white flour in your diet

Here are some of the best options for eliminating  white flour  and using healthy flour substitutes.

1. Biomass of green bananas

The biomass of green bananas is a  prebiotic . This means that it helps the functioning of the intestine to prosper, it helps in the  weight loss process , as it maintains the feeling of satiety for a longer time due to the peculiarities of its fibers, apart from promoting the control of glucose and cholesterol.

2. Rice flour

It is the main substitute for wheat flour in many recipes, such as bread, pasta, cookies and cakes. Those who cannot consume gluten choose it as the ideal substitute because of the affordable cost and because it is easy to find. In addition to this, the rice flour gives a greater thickening of the dough, which makes its texture more akin to the original recipes.

3. Flaxseed meal

This ideal flour to replace white flour promotes satiety and helps in weight control. It has phytosterols that promote regulation or reduce gynecological problems, such as TPM and menopause. It also prevents diabetes and high blood pressure and helps prevent high cholesterol. Apart from having  antioxidants  that fight aging.

4. Cassava flour

One of the big drawbacks of refined wheat flour is that it is pro-inflammatory. This is so because it causes micro-inflammations in a widespread way. On the other hand, cassava flour is the ideal substitute for this condition, since it does not contain gluten and gliadin, responsible for this effect.

5. Quinoa flour

Considered sacred by the Incas, used in the Bolivian Andes for more than five thousand years, quinoa flour is a source of protein and has sixteen essential amino acids present in its composition, including tryptophan, the predecessor of serotonin, a neurotransmitter associated with feeling of relaxation.

6. Cassava flour

Cassava flour is one of the few gluten-free flours that can be used in the same way as wheat flour. It is widely used for the preparation of puddings, baked breads, and other recipes that work very well as dessert or breakfast. It can also be used to prepare cakes, cookies, pancakes, crepes or arepas.a

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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