What’s the best part about baking from scratch? You can enjoy your baked goods straight out of the oven and lick the bowl afterward.
It is common knowledge that flour is a key ingredient in nearly every baked product. There are many flour choices available today, whether you bake from a box or make Mary Berry desserts. There’s nothing wrong with all-purpose white flour–except for its low nutritional value. It’s also not suitable for those with gluten intolerance.
Gena Hamshaw is a registered dietitian at The full helping, and she believes that using alternative flour can increase the nutritional value of baked goods. We’ve outlined the differences between our favorite healthy alternative flours so you can make an informed decision the next time that you are in the baking aisle.
The Ultimate Guide for Baking Substitutions
Whole Wheat Flour
Whole wheat flour allows you to enjoy homemade bread and baked goods while still adhering to a whole-food diet. Whole wheat flour is made up of all the parts of a wheat berry: brans, germs, and endosperms. Hamshaw says that whole wheat flour is significantly higher in fiber than white flour. Whole wheat flour contains more iron and protein than white all-purpose flour. “I only recommend products that have been sourced in a transparent manner, are non-GMO, and do not contain artificial ingredients.”
Whole grain flours can be used to add texture and flavor, especially a nutty taste, to baked goods, such as breads, muffins and cakes. Try combining whole grain flour with all-purpose and adjust ratios according to your needs if you are new to using it. Hamshaw suggests that you can use a whole-wheat flour that has been sprouted. This process maximizes the nutrition and digestion of the ingredient.
Spelt Flour
Spelled is an ancient, pure grain that has not been hybridized. It’s a healthy and nutritious grain. Spelled flour comes from ancient wheat spelled, which is ground into berries. Hamshaw explains that spelled flour adds a subtle sweetness and fiber to baked goods. It is milder and lighter in texture than other whole-wheat flours. This makes it a popular choice for whole-grain baking. Some people find spelled easier to digest than wheat, perhaps because it has less gluten. Spelled flour is a good substitute for any recipe that uses wheat flour.
Rye Flour
Rye is an incredibly nutritious and wholesome grain. Hamshaw explains that rye flour is made from rye berries. Rye berries are similar to wheat berries but different. Rye contains minerals such as manganese and copper. “Rye is also rich in phytonutrients1–chemical compounds found in plants that may help fight disease and protect our bodies from the stress associated with aging. “2
Studies have shown that rye flour’s high fiber content can also help with blood sugar control. Studies have also shown that the high fiber content of rye can help control blood sugar.
Why should you add it to your diet? What is Sprouted Bread? And why should you add it to your diet?
Brown Rice Flour
Brown rice flour, which is naturally gluten-free and rich in nutrients, is an excellent choice for people who are gluten-free. Hamshaw says that brown rice flour has been minimally processed, unlike other gluten-free flours and flour blends. Brown Rice Flour is a versatile flour that can be used in baking or to thicken sauces and gravies.
