What to replace flour in baking so that it does not harm the figure: the top 10 options

Kateryna YagovychFood
How to replace flour. Source: Pexels

Flour is an essential ingredient for any baking. But it is this component that makes the dish very caloric. So if you care about your figure - it is better to replace it.

The editors of FoodOboz will tell you what you can replace the traditional wheat flour. There are 10 options.

Coconut flour


Coconut has a very positive effect on the body. This product is used to make vegetable milk and butter. And, of course, flour. It is gluten-free, contains a lot of fiber, which is essential for digestion and can help maintain healthy blood sugar levels. It also contains more protein than classic flour.

How to substitute: substitute 1/4 cup (28 grams) of coconut flour for 1 cup (120 grams) of classic flour. You will also need to increase the amount of liquid in your recipe because coconut flour absorbs more water.

Almond flour


Almond flour is a favorite for those on gluten-free and grain-free diets. It is very nutritious and can be used in many different ways in the kitchen. In particular, as a universal flour substitute. Almond flour is high in healthy fats and much lower in carbohydrates than classic flour. It is also an excellent source of several vitamins and minerals. Including vitamin E and magnesium.

How to substitute: 1 cup of classic flour is 3/4 cup (84 grams) of almond flour.

Chickpea flour

Delicious hummus

Chickpea flour is also known as garbanzo bean gram flour. It has a nutty flavor and is a staple of Indian and Caribbean cuisine. This bean-based flour is also high in plant protein and minerals such as iron and folic acid. In addition, it is naturally gluten-free.

How to substitute: 1 cup of regular flour is 3/4 cup of chickpea flour. You can also mix it with other gluten-free flours for a 1:1 substitution.

Gluten-free flour mixes

The simplest gluten-free mixture for regular flour is gluten-free flour mixture. Gluten-free flour mixes often contain brown rice flour as well as tapioca flour. They may also contain ingredients such as xanthan gum to mimic the texture of classic flour.

How to substitute: substitute regular flour with a 1:1 gluten-free blend.

Whole-wheat flour

If you are looking for an all-purpose, nutrient-dense flour, whole-grain flour is a good option. Whole-grain flour also contains more protein. Together, these nutrients help keep you feeling full, so baked goods made with whole wheat flour can be a little more filling than those made with classic flour. How to substitute: 113 grams of whole wheat flour is 120 grams of classic flour.

Rice flour

Rice flour is a popular gluten-free flour that can be used in place of classic rice flour. You can buy brown or white rice flour. But brown rice flour has a nutty flavor that is great for baking.

Buckwheat flour


It is quite nutritious and is a good source of fiber and minerals such as iron and potassium. Buckwheat flour is slightly bitter, which can affect the taste of the dish. It is also gluten-free, so it will not make the baking mass elastic.

Quinoa flour

Quinoa flour is gluten-free and has a nutty taste. Quinoa flour is a good source of vitamins and minerals such as folate, magnesium, iron and zinc. It also contains protein and fiber.

How to substitute: half a cup of quinoa flour is a whole cup of regular flour.

Manioc flour

Manioc flour is made from cassava, a vegetable that comes from South America. Manioc flour is gluten-free. It has a neutral taste and consists only of carbohydrates, no fat or protein.

How to substitute: cassava flour is used in a 1:1 ratio (by weight).

Rye flour


How to substitute: 1 cup (120 grams) of classic flour is 1 cup + 2 tablespoons (136 grams) of rye flour.

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