Loading...
BYH to those car owners who think more of their own comfort by running their engines in front of schools instead of...

There is a flour for everyone

Kolasa, Kathy

Kathy Kolasa

Loading…

Wednesday, June 26, 2019

Q I grew up using cake, bread and all-purpose flour. I was surprised when I saw all kinds of flours in the store. What they are good for? JG, Greenville

A I didn’t want to sit on the floor in the grocery store to compare products like I recently did for ketchup. Niki Winters, a Brody third year medical student, came to my rescue. Here is what she wants you to know:

There is a role for all types of flours in creating our foods. Some flours are better at delivering flavor, color or texture and others are better at nutrition. Wheat flours are derived from a kernel which consists of the bran, germ and endosperm. The outer covering of the kernel, or bran, contains fiber, antioxidants and B vitamins. The germ is essentially the seed of the kernel and has vitamins, minerals, some protein and healthy fats. Most of the kernel, known as the endosperm, contains mostly starch.

Flour made of 100 percent whole wheat contains all three parts of the kernel and maintains the nutritional value of the bran, germ and endosperm — such as vitamin B6, magnesium, thiamin, riboflavin, niacin, potassium, iron and folate. It can substitute for all-purpose white flour but is often mixed for a lighter texture and better rising in baked goods. Rye flour is a heavier and darker and also can be used to make bread and is blended with other flours for better rising. It contains lesser amounts of gluten than whole wheat and shares a similar nutritional profile (100 calories, 0-1g fat, 21g carbs, 4g fiber, 4g protein per ¼ cup). Buckwheat flour can be combined with other flours to add a delicious, grassy flavor to bread, pasta and pancakes. It is a gluten free and a good source of fiber (100 cals, 1g fat, 21g carbs, 4g fiber, 4g protein per ¼ cup).

Some commonly used refined flours include all-purpose white, cake and bread flour. To create refined grains, the bran and germ are removed, thus losing the natural nutrients of the original grain. All-purpose white flour is a wonderful option for baking cakes and biscuits but offers less fiber than whole wheat. It is important to recognize that substituting one for the other often produces different results given that qualities such as texture, weight and protein content vary from grain to grain. Some brands are enriched with calcium and vitamins A or D, which is usually stated on the nutrition label. Cake flour is used to make pastries and is generally high in starch. Bread flour is used to make breads and is high in gluten content.

For those unable to tolerate gluten, you might try corn or rice flour. Corn flour is used for breading or is blended with other flours to make pancakes, muffins and cakes. Rice flour is used to make a grittier texture in items such as cornbread, pie crusts and pound cake. They all have similar nutritional values and contain less fiber than wheat flour (100-150 cals, 22-32g carbs, 2g fiber, 3g protein per ¼ cup).

Gluten is the general name for the proteins found in wheat, rye and barley. When water is added to flour, the gluten proteins hold food together and allow for greater elasticity and rise. Unfortunately, gluten gets a bad rap from the media due to its troubling side effects in certain individuals who are sensitive to or intolerant of its proteins. However, most people are able to consume foods containing gluten with no detrimental effects. If gluten does irritate your stomach, you can try replacing with gluten-free flour. And certainly, if you suspect gluten to be a problem for you or someone in your family, it is advisable that you share your concerns with your physician.

A few gluten-free flours good for adding flavor include almond, coconut, and oat. Almond flour adds moisture and a nutty taste to items like biscuits, pancakes, and cookies, but cannot replace wheat flour when baking breads. It is higher in calories, lower in carbohydrates, and higher in fat and protein (180 calories, 16g fat, 6g carbs, 2g fiber, 6g protein per ¼ cup). Coconut flour may be used to make pancakes and cookies and to add the natural sweetness of coconut. It is high in fiber and a good source of protein (120 cals, 3g fat, 16g carbs, 10g fiber, 4g protein per ¼ cup). Oat flour may be used to replace some flours and adds a rich, nutty flavor as well as a denser texture to items such as cookies, brownies, and bread. It must be combined with other flours in order to rise (120 cals, 2g fat, 22g carbs, 2g fiber, 3g protein per ¼ cup).

Additional gluten-free flour options with high protein content include soy and peanut. Soy flour can be used to thicken sauces or as a substitute in breads and cookies as a lower carb option, and usually contains other nutrients such as calcium and iron (120 cals, 6g fat, 8g carbs, 3g fiber, 10g protein per ¼ cup). Peanut flour is also good for thickening or adding flavor to soups and sauces. In baking, it adds its distinct nutty flavor to cookies and pancakes. It is low in carbohydrates and high in protein (110 cals, 4g fat, 8g carbs, 4g fiber, 16g protein).

Many of these options are excellent alternatives to white flour and can be highly effective for baking and cooking, provide you with a variety of important nutrients, and can add a new spin to your foods. So, whether you are looking specifically for low carb, high protein, 100 percent whole grain or extra flavor, you can feel confident that there is a flour out there for you!

Thanks to Jill Jennings, MS, RDN, LDN, ECU Family Medicine for her review of this article.

From Today
Loading…

Humans of Greenville

@HumansofGville

Local photographer Joe Pellegrino explores Greenville to create a photographic census of its people.

Look

November 06, 2019

Dear readers A shout out to my colleague at ECU Family Medicine, Kay Craven, who was honored at the international meeting of the Academy of Nutrition and Dietetics for her excellence in practice in the community. Many of you have benefited from her diet counseling, weight classes, teaching and…

5cff256e6c8fd.image.jpg

November 06, 2019

Individuals dealing with mental illness and substance use often find the stigma to be quite a challenge.

Besides handling the symptoms and disabilities of their disease, they face stereotypes and prejudices that arise because of misconceptions about mental illness, said Glenn Simpson, administrator…

Health

November 06, 2019

WASHINGTON, N.C. — A few short miles from Greenville is the charming waterfront town of Washington, N.C. Strolling down the historic Main Street, just a few blocks from the Pamlico Riverfront, you can find quaint shops and restaurants featuring beautiful and charming decades-old facades. They…

5dc1ae1edca00.image.jpg

October 30, 2019

For the last 32 years, Ming Dynasty has provided guests authentic, artfully crafted food in a fine dining atmosphere without the fine dining price. The restaurant is located in the Rivergate Shopping Center right beside Ollie’s and close to East Carolina University.

Ming Dynasty specializes…

20191022_141556.jpg

October 30, 2019

Q: I read that FDA is allowing a qualified health claim to be put on edible oils, such as olive oil, sunflower oil or canola oil. What does that mean? JR, Greenville.

A: Late last year, the Food and Drug Administration said that there is enough evidence to allow foods with oleic acid in them to…

Kolasa, Kathy

October 23, 2019

The mobile food industry has come a long way from its humble beginnings when cooks offered grub from the back of horse-drawn wagons. Today’s food trucks are restaurants on wheels that pack a big punch in concepts, flavors and menus. 

They have taken over trendy city streets and built…

71120400_2379854382128869_6524241840168763392_n.jpg

October 23, 2019

Q: I am trying to find a healthier alternative for candy to give trick-or-treaters in my neighborhood. Do you have any ideas? DA, Greenville.

A: It’s true we are asking kids to eat less sugar for health. Parents to need to monitor how much candy a child eats in a day. I asked Jocelyn Bayles…

Kolasa, Kathy

October 23, 2019

Today’s headlines chronicle the increasing rate at which vaping is causing serious lung injury. In Pitt County, health care leaders are warning the public of the dangers of this popular habit.

Surprisingly, the origins of vaping go back as far as fifth century B.C. Yet, the dangers are very…

CT tech with patient.jpg

October 19, 2019

Mums, mums, mums the word. We are talking about chrysanthemums of course!

The vivid autumn colors that signal the arrival of fall on nearly every doorstep. While they are most commonly used as an annual container planting (as seen in the accompanying photo) these blooms are much more versatile than…

5da7a932b9963.image.jpg

October 16, 2019

I don’t know about you, but my life passed “busy” 15 exits ago. It seems that there are never enough hours in the day to get everything done. My life can get so hectic that I don’t always eat healthy. I tend to eat a lot of fast food or choose lunch and dinner options that…

Chrislyn and Mike Wedderien.jpg
56 stories in Look. Viewing 1 through 10.
«First Page   «Previous Page        
Page 1 of 6
        Next Page»   Last Page»

Most Popular Stories