Rice Flour: Know the Benefits and Learn How to Make Rice

A flour that is gluten free, does not change the taste of recipes and can be easily prepared at home: this is rice flour, which is a good substitute for wheat flour.

Containing B vitamins, minerals such as calcium, magnesium and zinc, protein and fiber, especially in the full version, this flour has a lot to offer us in terms of health.

Benefits of Rice Flour

The health benefits of cereals are mainly manifested when we consume whole grains, that is, they do not go through so many processes of refinement and thus conserve their nutrients better.

This is no different with rice flour: it even offers some advantages over wheat flour when prepared from white rice, but it is in brown rice flour that we really find a significant difference for our body. Know the main properties as explained by nutritionist Luciana Laffitte:

1. Is an alternative to gluten flours

People suffering from celiac disease (severe gluten intolerance) and those who want to avoid this protein in cereals such as wheat, rye and barley have a good alternative to traditional rice flour, even when made from white rice.

Also read: 10 Calcium-Free, Lactose-Free Foods

Because it is gluten free, rice flour does not irritate the intestinal mucosa and allows the preparation of lighter dishes, as it offers more fiber and does not give rise to the network formed by wheat protein.

2. Does not change the taste and odor of food.

Because it has no pronounced taste or smell, rice flour is a fairly neutral ingredient that can be used in the preparation of sweet and savory recipes, including desserts, pies, cakes and pastas.

3. Gives less hunger than wheat flour

Wheat flour increases blood sugar rates very quickly, so rice flour has an advantage over it, especially in the full fiber version.

Although its glycemic index is not that low, rice flour takes longer to convert to glucose, which means that insulin release is also slower.

As a result, the feeling of satiety remains longer and there is a lower tendency for the body to deposit fat in the abdominal region, as a rapid increase in insulin starves and stimulates this accumulation of fat.

Read also: 14 tips for changing your cooking habits and preparing healthier meals

In addition, brown rice flour is a source of protein, which also takes longer to digest than carbohydrates, which makes hunger take longer to show up again.

4. Contributes to bone health

Brown rice flour contains a good amount of magnesium, an essential mineral for bone health. As it participates in calcium fixation, lack of calcium can make bones weaker or lead to osteoporosis.

To enjoy this benefit, it is necessary to consume flour made from grains that have not been refined (ie whole), because magnesium is lost in this process.

5. Helps regulate cholesterol levels

Brown rice contains some oils that contribute to the increase in HDL, the so-called "good cholesterol," which protects our bodies from cardiovascular disease, and this benefit extends to flour made from this cereal.

Still in the case of brown rice flour, the higher amount of fiber still decreases the intestinal absorption of LDL, the "bad cholesterol", which tends to accumulate in plaque-shaped arteries.

Read also: 15 Prebiotic Rich Foods You Should Include in Your Diet

How to make rice flour at home

We do not always find rice flour in the supermarket, especially whole wheat. The good news is that it is quite simple to do it at home, and is cheaper than buying ready-made flour.

To prepare it, you will need raw white or brown rice, a blender powerful enough to grind grains, and a fine sieve. See the step by step:

1. Put one cup of flour at a time in a blender and beat until grind the beans;
2. Pass the flour obtained through a sieve and return the grains that are retained to the blender to beat again, until all are the same size;
3. Repeat the process with remaining rice until all of it has been turned into flour;
4. Store ready flour in a tightly sealed container so as not to get moisture.

When well stored, white rice flour has an indefinite validity. Brown rice flour, which contains more oils, usually lasts up to five months.

Tips for using rice flour in your recipes

Rice flour can be used to thicken preparations such as broths, soups and sauces and also as a substitute for breadcrumbs when breading other foods, being a more nutritious option than traditional ingredients.

This flour can also be used in the preparation of pasta, but because it has no way to form the gluten network (since it is free of this protein), the recipes made are less consistent than those prepared with conventional flour. To circumvent this problem, the tip is to add starch and increase the amount of eggs used in cakes, pies, breads, pancakes and other similar dishes.

Read also: 25 Delicious Gluten Free Recipes for Breakfast, Lunch and Dinner

Another difference is that rice flour absorbs more water than wheat flour. Thus, depending on the recipe, you may need to increase the amount of liquids (ie water, milk, etc.) to achieve the desired point.

Remember that the replacement of flour alone will not cause significant weight loss, but the increased intake of fiber, vitamins and minerals associated with the practice of physical exercise.

If you have celiac disease or suffer from some kind of gluten sensitivity, the consumption of rice flour should be accompanied by the advice of a nutritionist or nutrologist in order to adopt a diet that suits your needs.

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