How to replace wheat flour

How to replace wheat flour in your recipes. Whether for health, nutrition or consuming variety, you should know certain tricks to create gluten-free versions.

Problems with consuming wheat flour

The consumption of wheat flour can present health problems, depending on several factors, such as the amount and frequency of consumption, the type of flour, and the individual health condition.

In general, excessive consumption of wheat flour, especially refined flours, can be related to the following problems:

  • Weight gain: Refined flours are a major source of calories and carbohydrates, which can contribute to weight gain if consumed in excess.
  • Chronic diseases: Excessive consumption of refined flours can increase the risk of developing chronic diseases, such as type 2 diabetes, heart disease and cancer.
  • Digestive problems: Some people may experience digestive problems, such as bloating, gas, and diarrhea, after consuming wheat flour. This may be due to intolerance to gluten, which is a protein found in wheat.

Most recipes usually use wheat flour

But sometimes you can't or don't want to eat this food due to an allergy, intolerance, or you're simply looking for a healthier alternative. You can have a healthier lifestyle by replacing your wheat flour intake. When it comes to cooking, there are many alternatives. This is because with these alternatives you can avoid processed flour products and eat healthier options.

Some flours can be substituted individually, that is, use an amount equivalent to wheat flour. However, for others, because they absorb more liquid, it is advisable to use less flour or adjust the amount of liquid ingredients. Some flours have a very specific and rich flavor, so it is recommended to combine two or three flours.

How to substitute wheat flour in recipes

We give you some tips to replace wheat flour in your recipes.

100 grams of wheat flour can be replaced in similar proportions with almond flour, walnut flour, buckwheat flour, chickpea flour and carob flour.

When it comes to chickpea or coconut flour, it is recommended to substitute 25 grams of each for 100 grams of wheat flour. In turn, cornstarch, starch or cornstarch is replaced in a proportion of 50 grams. The same goes for oats, although this option is not suitable for celiac patients, for example. If you choose rice flour, about 85 grams are enough to replace wheat flour.

Can wheat flour be replaced with healthier options?

Speaking of texture, this is one of the most common problems with cakes and it is possible to solve it by adding a thickener such as xanthan gum or psyllium. These binders give the dough its texture and softness which is the role of the gluten in wheat flour.

As for eggs, nutritionists indicate that if you add them to the recipe, less flour will be needed, giving it more texture and consistency. “By doing this, we will increase our protein intake, which will generate a greater feeling of satiety,” they comment.

Highly gelatinous flours, such as those from chia seeds or flax seeds, help improve the texture of bread while benefiting the digestive system by providing a significant amount of nutrition.

Buckwheat flour is ideal because it is not only gluten-free, but also rich in protein and has a low glycemic index. It is easy to use and economical.

Cornstarch or cornstarch is a type of flour with a higher starch content and therefore a higher glycemic index, so nutritionists recommend combining it with flours with a lower index for better nutritional density.

transgenic wheat

The first transgenic wheat approved for commercial cultivation was HB4, developed by the Argentine company Bioceres. HB4 is drought tolerant and promises to produce higher yields in low water conditions.

This wheat, like all transgenic wheat, represents a risk to health and the environment because it comes hand in hand with a technological package of agrochemicals.

It has already been approved for commercial cultivation in several countries:

  • Argentina (2020)
  • Brasil (2021)
  • United States (2022)
  • Australia and New Zealand (2022)
  • Nigeria (2022)
  • Colombia (2022)
  • Indonesia (2023)

So whether for health or environmental reasons, it is a good idea to put flour replacement into practice in your diet. You will surely be able to discover new textures and flavors.

With information of: