9 low carb flours to include in your menu

There is a lot of talk about low carb food today, which provides for reducing the amount of carbohydrates you eat, not only for the purpose of weight loss, but also to achieve better health and quality of life.

In "conventional diet", the general recommendation is that 50% to 55% of what is eaten on the day is carbohydrate; In low carb, the reduction can vary from 5% to 45% of what is consumed carbohydrate throughout the day.

Although this type of food is? On the rise? and has offered good results for those who follow him with professional guidance, a difficulty may be to be without bread, pies, among other foods normally made with flour (this, not indicated in low carb diets). However, this should not be a hindrance as there are supersaudible and low carbohydrate natural flours.

Such flours can generally be used in cake preparations, pies, pancakes, breads and more. Just know how to use them! Find out below the main flours that can be successfully used in a low carb diet.

1. Almond flour

One of the most popular today when it comes to low carb eating, almond flour is free of carbohydrate and gluten, as well as being a source of fiber, vitamin E and antioxidants. It also has monounsaturated and polyunsaturated fat, as highlighted by behavioral nutritionist Patrícia Cruz, Master of Health Sciences from the School of Public Health of the University of São Paulo (USP) and member of the Department of Nutrition of the Brazilian Association for the Study of Obesity and Syndrome. Metabolic (ABESO).

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? Oilseed flours, such as almond flour, are monounsaturated and polyunsaturated fat sources that help lower LDL-cholesterol, thus offering protection against cardiovascular disease. They are also rich in proteins, free of gluten, have vitamin E, magnesium, besides the fibers responsible for increasing satiety and controlling blood glucose, helping in the treatment of diabetes mellitus ?, explains.

How to prepare

Patricia teaches the recipe of this flour step by step:

  1. Remove the skin from almonds. Do this by placing them in hot water for 3 minutes, so the skin will come off easily.
  2. Then bring to bake in low oven, only to dry, do not let toast.
  3. Remove from oven, allow to cool slightly.
  4. Then, beat everything in a blender until it becomes a flour.
  5. Store in dark pot in cupboard or refrigerator.

You can also, if you prefer, already buy ready-made almond flour from most natural product houses or over the internet.

2. Peanut Flour

Is the nutritionist that this is a carbohydrate and gluten free flour, a source of monounsaturated fat and fiber, aiding in the control of cardiovascular disease and dyslipidemia, in addition to providing increased satiety and glycemic control? because of the amount of fiber.

How to prepare

Patricia guides:

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  1. Remove the peanut shell (unsalted) and distribute in a baking dish.
  2. Bake at high temperature without oil for about ten minutes.
  3. Let cool. After that, beat in a blender until it forms a flour.

You can also find peanut flour for sale in health food stores and on the internet.

3. Passion fruit rind flour

Patricia explains that this is a good option for low carb flour, but it is worth mentioning: it has carbohydrate, but reduced. In addition, it is rich in fiber, especially pectin. Does it control cholesterol and blood glucose too ?, he says.

How to prepare

Check it step by step:

  1. Wash the passion fruit well. Cut in half and remove the pulp very well.
  2. Put them on a baking sheet and bake for 30 minutes. Stirring sometimes.
  3. Then wait for it to cool. Beat in a blender until you get a flour. If desired, you can sift.

You can also find passion fruit flour easily for sale at health food stores or online.

4. Green Banana Flour

This flour, according to Patricia, can be used in breads giving consistency and flavor. "It is a source of vitamin C and calcium, as well as resistant (slowly absorbed) starch, but it is a source of a substantial amount of carbohydrate in its composition," he explains.

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"Green banana flour is rich in carbohydrate, but mostly resistant starch, ie, has low glycemic index," says the nutritionist.

How to prepare

Check it step by step:

  1. Sanitize the green bananas and cut them into slices.
  2. Put in a pan and bake at low temperature. Bake until dry.
  3. Remove from oven and wait for it to cool down. Put in a blender and beat until flour forms.

You can find green banana flour easily on sale, including over the internet.

5. Pumpkin Seed Flour

Rich in fiber, this flour also has polyunsaturated and monounsaturated fatty acids. • Features some minerals such as iron, magnesium and potassium. Good choice of low carb flour, has low carbohydrate content and is high in protein. Is it controlling hunger and dyslipidemia ?, explains Patricia.

How to prepare

The nutritionist explains the walkthrough:

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  1. Wash the seeds by removing any traces of the pulp and soak for at least 4 hours.
  2. Drain and allow to dry for 1 hour.
  3. Bake in medium oven, stirring occasionally.
  4. When toasted, remove from oven, allow to cool, and beat in a blender until flour forms.

If you can't find the ready-made pumpkin seed meal, you can choose to buy only the seeds online.

6. Flaxseed flour

Patricia explains that this flour is free of carbohydrates, a good source of soluble and insoluble fiber, which helps in the proper functioning of the intestine, as well as aids in heart health, control of blood glucose and satiety (reducing weight). It is still a source of healthy fats like omega-3.

How to prepare

Patricia explains that the preparation is very simple:

  1. Simply beat the golden or black flax seeds in a blender until flour forms.
  2. Store in dark pot in the refrigerator.

Flaxseed flour is not expensive and is easily found for sale in health food houses and also on the internet.

7. Coconut Flour

Quite popular when it comes to low carb food, coconut flour has fiber, protein, small carbohydrates, monounsaturated and saturated fat and is gluten free. ? It goes very well in breads, fruit salads, yogurts ?, explains Patricia.

How to prepare

The nutritionist guides:

  1. Drain the coconut bagasse well and bake at medium temperature for about 3 to 4 hours until golden.
  2. Let it cool and then beat in a blender until it becomes a thin flour.

Coconut flour is also easily found for sale in health food houses and online stores.

8. Cashew nut flour

Patricia explains that this flour is gluten free, rich in monounsaturated and polyunsaturated fat, prevents dyslipidemia by lowering LDL-cholesterol. It also features magnesium and zinc. It is indicated to prepare cakes, crumbs, add in yogurts and fruit salads, he says.

How to prepare

Check it step by step:

  1. Place the nuts in a baking dish and bake in a medium oven.
  2. Remove after baking. Let it cool and gradually beat in a blender until flour is formed.

In addition to being prepared at home, cashew nut flour can be found for sale at health food stores or on the internet.

9. Nut Flour

It is also gluten free and has a low carbohydrate concentration. It also has antioxidants, such as vitamin E, monounsaturated and polyunsaturated fats. It is indicated in the preparation of cakes, pies and bread ?, explains Patricia.

How to prepare

Check it step by step:

  1. Remove the nuts from the shells, place in a baking dish and bake until golden brown.
  2. Allow it to cool and gradually beat into a blender until flour forms.

Walnut flour can be found for sale in health food stores and on the internet.

Regarding low carb flours, Patricia points out that they are mostly consumed in preparations such as cakes, pies, pancakes etc. "But otherwise consumption should not exceed 2 tablespoons a day," he says.

? The most common indication for the use of low carb flour is in preparations. With the exception of coconut and almond flour, which are very tasty and can be added in yogurt and fruit salads, adds the nutritionist.

Despite having remarkable health benefits, low-carb flours should not be consumed too much and ideally have the guidance of a nutritionist to add them correctly in your diet.

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