July 19, 2019

How To Use Healthy Flour Substitutes – Or Have Your Cake and Eat It Too

Flour alternatives to swap into your diet

Different flour substitutes in jars

Most of us know that refined flour is not good for us. The white, fluffy powder offers our bodies zero nutritional benefits. And the blood sugar spike that it’s known for? No thank you.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

“White flour is limited in nutritional value, containing almost no fiber, protein or healthy fat for the calories it supplies,” says registered dietitian Lindsay Malone. “Alternative flours can be a great way to create healthy recipes and add nutrients to your favorite dishes.”

In a world crazed with healthy alternatives and swaps, how do you cut ties with refined flour, but still enjoy bread, dessert and pasta?

Take a look at some of these flour substitute options:

Almond flour

Made from peeled and finely ground almonds, this type of flour is known to increase your feeling of fullness, helping you feel more satisfied. It’s also high in protein, healthy fats and fiber and reduces glycemic (blood sugar) impact after a meal or snack.

Almond flour is a heart-healthy option that is suitable for grain-free, low-carb, paleo and keto diets.

Advertisement

Coconut flour

This option of flour is made from – you guessed it – dried and ground up coconuts. It’s packed with fiber and healthy fats and contains digestible carbohydrates. But keep in mind that when it’s used in recipes it may require more moisture.

Coconut flour is suitable for grain-free, paleo and keto diets. It’s also a great alternative to almond flour for those with nut allergies.

Gluten-free all-purpose flour

Typically made from a mix of gluten-free grain and legumes (beans and peas), this type of flour is higher in protein compared to all-purpose wheat flours. It can also be used as a cup for cup in most recipes calling for traditional flour, but be sure to read the labels for product variations.

This type of flour is a good option for those following a gluten-free diet.

Oat flour

This substitute is pretty simple, as it’s just made from ground-up rolled oats. It can be purchased or made inexpensively at home with a food processor or blender. It’s also high in fiber and protein compared to all-purpose wheat flour.

Oat flour is fitting for gluten free diets when prepared with gluten-free rolled oats.

Other flours to try

Flour substitutes are worth investigating and trying to include in your diet. But spend time reading the labels and checking the package for fiber, protein and common food allergens first.

Advertisement

More flours to try:

  • Banana.
  • Sorgum.
  • Quinoa.
  • Amaranth.
  • Potato.
  • Brown rice.

Use this flour conversion tool as a guide for recipes and flour swaps.

Related Articles

wheat spaghetti with ground turkey and broccoli
December 8, 2022
Recipe: Whole-Wheat Spaghetti With Turkey, Broccoli, Parmesan Cheese and Garlic

Fewer carbs, lean protein and a pop of greens make this classic a tasty alternative

Oranges in bowl and tofu meal in bowl
December 8, 2023
Should You Take Iron With Vitamin C?

This pairing has long been thought to help your body better absorb iron

Buddha bowl of tofu, cucumbers, broccoli, lettuce and garbanzo beans
December 7, 2023
How To Make a Vegetarian Diet Work for a Healthier Heart

Giving up meat can have a significant effect on lowering cholesterol

Roasted Beets with Balsamic Vinegar and Herbs
December 5, 2023
Recipe: Roasted Beets With Balsamic Vinegar and Herbs

This colorful side dish will tantalize your taste buds

variety of food groups containing manganese and magnesium
November 30, 2023
Manganese vs. Magnesium: Two Important Minerals With Key Differences

They’re both essential minerals but do different jobs in your body

holy basil leaves, known as tulsi, on wooden spoon
November 30, 2023
The Benefits of Holy Basil (Tulsi)

This herb offers different potential benefits from the basil you find in pesto

cool tropical smoothie with straw
November 30, 2023
Recipe: Cool Tropical Smoothie

A zesty thirst-quencher that’s dairy-free and vegan

salmon and broccoli over rice
November 29, 2023
6 Foods To Eat for Healthy Joints

Fish, cruciferous veggies, turmeric, yogurt, ginger and green tea all reduce inflammation

Trending Topics

group of hands holding different beverages
November 14, 2023
10 Myths About Drinking Alcohol You Should Stop Repeating

Coffee won’t cure a hangover and you definitely shouldn’t mix your cocktail with an energy drink

Person applies moisturizer as part of their skin care routine after a shower.
November 10, 2023
Korean Skin Care Routines: What You Need To Know

Focus on the philosophy — replenishing and respecting your skin — not necessarily the steps

glass of cherry juice with cherries on table
November 8, 2023
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try

Ad