Seemingly
innocuous, flour has immense power. Embedded in each grain are
nutrients impatiently waiting to jump out and help your body combat
diseases, and support you with your personal health goals. But how do
you choose bread that's good for you? Different flours have different
powers. Let's sift through the grain.
Wheat-based Flours Most of the wheat or atta used in Indian cooking is culled from the semi-hard wheat varieties or durum that are easily available, versatile, power-packed, tasty and good for you. Atta, cracked wheat/lapsi fada and semolina/ sooji are all high-fibre, and are sources of both healthy carbs and fats. They have been associated with the reduction of bad cholesterol and high blood pressure and mitigate the risk of diabetes as well. While it is true that maida or refined flour — also part of the wheat family — has less fibre than its cousins, that doesn't mean it's fattening. The only difference is that it goes through your body faster and does not require as many calories to digest it - digestion also burns calories. However, all wheat-based flours have gluten. So,
those with gluten allergies need to take note.
Millet-based Flours Flours from the millet family (millet is a small-seeded grass) are gluten-free. If you have gluten allergy, the millet family can be your choice of flours. Jowar, and its close relative, bajra, both belong to the millet family. Jowar has been linked to lowering the risk of heart diseases as well as cholesterol. It also has cancer-fighting properties because of the presence of antioxidants, and brims with protein, calcium and iron. Bajra is a great source of energy, aids digestion, is good for the heart, and with its ability to increase insulin sensitivity, is also great for diabetics.
But if you think that this particular cereal is going to end its run, hang on. More and more flours are blooming every day.
Rajgira/ Amaranth Flour The Indian kin to the superfood quinoa, this flour — made from the seeds of the amaranth plant — is a tasty non-gluten option. Rajgira has high iron, calcium, protein and antioxidant levels. And since it retains the hull during the process of making the atta, the nutrients are also retained.
Rice Flour Used a great deal in Southeast Asian cooking and in Indian dishes, like neer dosa, rice flour is good for those with gluten intolerance and is a great substitute for wheat.
Soy Flour Soy beans are ground to make soy flour, which comes in full fat and low fat options. It bursts with vitamins and minerals, and is also one of the best vegetarian sources of Omega-3 fatty acids. Soy protein is great for women post menopause and also for elderly women.
Quinoa Flour Quinoa is a 100 per cent vegetarian reference protein - which means that all the protein present in it is absorbed by the body. The only other food that does this is egg white, a non vegetarian option. The flour can be made at home simply by mashing up the quinoa and using the powder for any dish.
Ultimately, though, it is how you treat your flour that takes away or adds to its benefits. Bathing it in ghee, oil or sugar will cancel pretty much most of its health benefits. Treat flour with respect, and it may just save you a lot of dough, as hospital bills. By Pooja Makhijahttp://timesofindia.indiatimes.com/life-style/food/food-features/Flour-Power/articleshow/48800335.cms
Wheat-based Flours Most of the wheat or atta used in Indian cooking is culled from the semi-hard wheat varieties or durum that are easily available, versatile, power-packed, tasty and good for you. Atta, cracked wheat/lapsi fada and semolina/ sooji are all high-fibre, and are sources of both healthy carbs and fats. They have been associated with the reduction of bad cholesterol and high blood pressure and mitigate the risk of diabetes as well. While it is true that maida or refined flour — also part of the wheat family — has less fibre than its cousins, that doesn't mean it's fattening. The only difference is that it goes through your body faster and does not require as many calories to digest it - digestion also burns calories. However, all wheat-based flours have gluten. So,
those with gluten allergies need to take note.
Millet-based Flours Flours from the millet family (millet is a small-seeded grass) are gluten-free. If you have gluten allergy, the millet family can be your choice of flours. Jowar, and its close relative, bajra, both belong to the millet family. Jowar has been linked to lowering the risk of heart diseases as well as cholesterol. It also has cancer-fighting properties because of the presence of antioxidants, and brims with protein, calcium and iron. Bajra is a great source of energy, aids digestion, is good for the heart, and with its ability to increase insulin sensitivity, is also great for diabetics.
But if you think that this particular cereal is going to end its run, hang on. More and more flours are blooming every day.
Rajgira/ Amaranth Flour The Indian kin to the superfood quinoa, this flour — made from the seeds of the amaranth plant — is a tasty non-gluten option. Rajgira has high iron, calcium, protein and antioxidant levels. And since it retains the hull during the process of making the atta, the nutrients are also retained.
Rice Flour Used a great deal in Southeast Asian cooking and in Indian dishes, like neer dosa, rice flour is good for those with gluten intolerance and is a great substitute for wheat.
Soy Flour Soy beans are ground to make soy flour, which comes in full fat and low fat options. It bursts with vitamins and minerals, and is also one of the best vegetarian sources of Omega-3 fatty acids. Soy protein is great for women post menopause and also for elderly women.
Quinoa Flour Quinoa is a 100 per cent vegetarian reference protein - which means that all the protein present in it is absorbed by the body. The only other food that does this is egg white, a non vegetarian option. The flour can be made at home simply by mashing up the quinoa and using the powder for any dish.
Ultimately, though, it is how you treat your flour that takes away or adds to its benefits. Bathing it in ghee, oil or sugar will cancel pretty much most of its health benefits. Treat flour with respect, and it may just save you a lot of dough, as hospital bills. By Pooja Makhijahttp://timesofindia.indiatimes.com/life-style/food/food-features/Flour-Power/articleshow/48800335.cms
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