Loading...
BYH, some see the glass as half empty. I say just get a smaller glass and quit complaining....

There is a flour for everyone

Kolasa, Kathy

Kathy Kolasa

Loading…

Wednesday, June 26, 2019

Q I grew up using cake, bread and all-purpose flour. I was surprised when I saw all kinds of flours in the store. What they are good for? JG, Greenville

A I didn’t want to sit on the floor in the grocery store to compare products like I recently did for ketchup. Niki Winters, a Brody third year medical student, came to my rescue. Here is what she wants you to know:

There is a role for all types of flours in creating our foods. Some flours are better at delivering flavor, color or texture and others are better at nutrition. Wheat flours are derived from a kernel which consists of the bran, germ and endosperm. The outer covering of the kernel, or bran, contains fiber, antioxidants and B vitamins. The germ is essentially the seed of the kernel and has vitamins, minerals, some protein and healthy fats. Most of the kernel, known as the endosperm, contains mostly starch.

Flour made of 100 percent whole wheat contains all three parts of the kernel and maintains the nutritional value of the bran, germ and endosperm — such as vitamin B6, magnesium, thiamin, riboflavin, niacin, potassium, iron and folate. It can substitute for all-purpose white flour but is often mixed for a lighter texture and better rising in baked goods. Rye flour is a heavier and darker and also can be used to make bread and is blended with other flours for better rising. It contains lesser amounts of gluten than whole wheat and shares a similar nutritional profile (100 calories, 0-1g fat, 21g carbs, 4g fiber, 4g protein per ¼ cup). Buckwheat flour can be combined with other flours to add a delicious, grassy flavor to bread, pasta and pancakes. It is a gluten free and a good source of fiber (100 cals, 1g fat, 21g carbs, 4g fiber, 4g protein per ¼ cup).

Some commonly used refined flours include all-purpose white, cake and bread flour. To create refined grains, the bran and germ are removed, thus losing the natural nutrients of the original grain. All-purpose white flour is a wonderful option for baking cakes and biscuits but offers less fiber than whole wheat. It is important to recognize that substituting one for the other often produces different results given that qualities such as texture, weight and protein content vary from grain to grain. Some brands are enriched with calcium and vitamins A or D, which is usually stated on the nutrition label. Cake flour is used to make pastries and is generally high in starch. Bread flour is used to make breads and is high in gluten content.

For those unable to tolerate gluten, you might try corn or rice flour. Corn flour is used for breading or is blended with other flours to make pancakes, muffins and cakes. Rice flour is used to make a grittier texture in items such as cornbread, pie crusts and pound cake. They all have similar nutritional values and contain less fiber than wheat flour (100-150 cals, 22-32g carbs, 2g fiber, 3g protein per ¼ cup).

Gluten is the general name for the proteins found in wheat, rye and barley. When water is added to flour, the gluten proteins hold food together and allow for greater elasticity and rise. Unfortunately, gluten gets a bad rap from the media due to its troubling side effects in certain individuals who are sensitive to or intolerant of its proteins. However, most people are able to consume foods containing gluten with no detrimental effects. If gluten does irritate your stomach, you can try replacing with gluten-free flour. And certainly, if you suspect gluten to be a problem for you or someone in your family, it is advisable that you share your concerns with your physician.

A few gluten-free flours good for adding flavor include almond, coconut, and oat. Almond flour adds moisture and a nutty taste to items like biscuits, pancakes, and cookies, but cannot replace wheat flour when baking breads. It is higher in calories, lower in carbohydrates, and higher in fat and protein (180 calories, 16g fat, 6g carbs, 2g fiber, 6g protein per ¼ cup). Coconut flour may be used to make pancakes and cookies and to add the natural sweetness of coconut. It is high in fiber and a good source of protein (120 cals, 3g fat, 16g carbs, 10g fiber, 4g protein per ¼ cup). Oat flour may be used to replace some flours and adds a rich, nutty flavor as well as a denser texture to items such as cookies, brownies, and bread. It must be combined with other flours in order to rise (120 cals, 2g fat, 22g carbs, 2g fiber, 3g protein per ¼ cup).

Additional gluten-free flour options with high protein content include soy and peanut. Soy flour can be used to thicken sauces or as a substitute in breads and cookies as a lower carb option, and usually contains other nutrients such as calcium and iron (120 cals, 6g fat, 8g carbs, 3g fiber, 10g protein per ¼ cup). Peanut flour is also good for thickening or adding flavor to soups and sauces. In baking, it adds its distinct nutty flavor to cookies and pancakes. It is low in carbohydrates and high in protein (110 cals, 4g fat, 8g carbs, 4g fiber, 16g protein).

Many of these options are excellent alternatives to white flour and can be highly effective for baking and cooking, provide you with a variety of important nutrients, and can add a new spin to your foods. So, whether you are looking specifically for low carb, high protein, 100 percent whole grain or extra flavor, you can feel confident that there is a flour out there for you!

Thanks to Jill Jennings, MS, RDN, LDN, ECU Family Medicine for her review of this article.

Loading…

Humans of Greenville

@HumansofGville

Local photographer Joe Pellegrino explores Greenville to create a photographic census of its people.

Look

September 11, 2019

Q: My daughter has been diagnosed with polycystic ovarian syndrome. What lifestyle measures can help her? JF, Winterville

A: Yes, lifestyle changes can help your daughter and other women who are diagnosed with PCOS and can reduce some of the undesirable side effects. Chloe Opper, a Brody medical…

Kolasa, Kathy

September 11, 2019

Q: My daughter has been diagnosed with polycystic ovarian syndrome. What lifestyle measures can help her? JF, Winterville

A: Yes, lifestyle changes can help your daughter and other women who are diagnosed with PCOS and can reduce some of the undesirable side effects. Chloe Opper, a Brody medical…

Kolasa, Kathy

September 11, 2019

“Like parent, like child” is an often-used idiom reflecting an individual’s tendency to carry on the traits of prior generations.

In the case of type 2 diabetes, take heart. While it does tend to run in families, lifestyle changes now can help one avoid, or at least delay, its…

Highlighting Your Health.jpg

September 11, 2019

Cucina LaMantia Sicilian Ristorante at 3700 S. Memorial Drive in front of Lowe’s has some exciting news for their customers. Starting Oct. 1, they will be serving lunch off a menu 11:30 a.m.-2 p.m. Tuesday-Saturday. 

They have been open for almost a year and in that time have built…

The Godfather Sandwich).jpg

September 06, 2019

More than six decades after the murder of a teenager became a rallying point for the civil rights movement, his memory is being preserved through the arts.

Emmett Till is the inspiration for both an exhibit and a dramatic production at ECU this month.

The African-American teen was beaten and shot…

090619goemmetttill

September 04, 2019

Summer is almost at its end, but that doesn’t mean you should stop eating healthy. You need to keep nourishing your body with fresh and wholesome foods that keep you fully charged and healthy during the long winter months. Let Bateeni Mediterranean Grill & Cafe at 1868 W. Arlington Blvd.…

HUMMUS.jpg

September 04, 2019

Q: I thought intermittent fasting was a fad diet, but I heard a reputable speaker talk about it. What do you think? RJ, Greenville.

A: Once considered a fad, intermittent fasting is the target for serious research. The results of new studies do not paint a clear picture for us. Connie Zhong, a…

5cff256e6c8fd.image.jpg

September 04, 2019

Q: I thought intermittent fasting was a fad diet, but I heard a reputable speaker talk about it. What do you think? RJ, Greenville.

A: Once considered a fad, intermittent fasting is the target for serious research. The results of new studies do not paint a clear picture for us. Connie Zhong, a…

5cff256e6c8fd.image.jpg

August 28, 2019

With a growing medical complex in Greenville, opportunities for careers in health care abound. For young people, there are ways to explore the options first-hand in high school.

The Pitt County Health Sciences Academy is a partnership between Pitt County Schools, Vidant Health, Pitt Community…

hsa1.jpg

August 28, 2019

Q: “I know that eating a diet high in sugar and sweets can lead to cavities, but are sugar substitutes actually better for your teeth? If so, what do you recommend?” AS, Ayden

A: We are fortunate to have a dental school at ECU, and Emory Byrd, a third-year student, wanted you to know a…

5cff256e6c8fd.image.jpg
90 stories in Look. Viewing 1 through 10.
«First Page   «Previous Page        
Page 1 of 9
        Next Page»   Last Page»