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September 15, 2023
Refined white flour is the most utilized flour in the United States. Unfortunately, a diet high in refined white flour has been linked to health conditions such as hypertension, obesity, cardiovascular disease, and type-2 diabetes. It is also low in protein, so after consuming it, you don’t feel quite full. Fortunately, if you are seeking a high protein flour substitute, you will have a wide variety to choose from. Finding the healthiest flour on the market can be difficult, but the following list of some protein-rich flours can help you. Note, however, that they may not work as a direct substitute for white flour in all recipes, particularly in complex baked goods.
Coconut flour, as its name suggests, is derived from the dried meat of a coconut. It is extremely rich in fat and fiber, and just a little can go a long way. Difficult to find in the past, many American grocery stores now carry coconut flour, as do many online retailers. Coconut is considered a nut-based flour, and because of its versatility and ability to act as a binder, it is great for bread, cakes, cookies, soups, and baked goods. Coconut flour has approximately 20 grams of protein per serving and 400 calories.
Derived from garbanzo beans (more commonly known as chickpeas), chickpea flour is a gluten free flour with a somewhat sweet taste. Its mild flavor makes it ideal for bread, thickening sauces, and cakes. Chickpea flour has a much higher protein and fiber content than many other types of flour. It has 22.4 grams of protein and 387 calories per serving.
Khorasan is considered an ancient grain by many, and the flour derived from it is one of the most versatile and highest in protein. In addition to having a high amount of protein, Khorasan flour also has a significant amount of flour. You can use Khorasan flour in the same way you use normal whole wheat flour. It has 14.5 grams of protein per serving and 337 calories.
Lupin flour is a type of flour produced from the lupin bean, a type of legume. Lupin flour can be difficult to find, but it is making an appearance in more and more organic grocery stores. Since it is produced from a legume, it has a higher-than-average amount of protein and fiber. Lupin flour is typically mixed with other flour, but it can be used in cakes, bread, pizza crusts, and pancakes. It has 40 grams of protein per serving and 247 calories.
Since quinoa is not truly a grass species, it is referred to as a pseudo-grain. The flour it produces is gluten-free, so it is a great option for individuals with a wheat allergy. It is currently experiencing newfound popularity and can be found in many mainstream grocery stores. Quinoa flour offers a texture like wheat flour, and it can be mixed with other flour or used as a replacement for refined white flour. It is high in both protein and fiber. The flour has 14.3 grams of protein per serving and 393 calories.
Made by grinding sesame seeds that have been pressed to obtain oil, sesame flour is a high-protein flour that is becoming more and more popular. Since it is derived from pressed seeds, it is lower in fat than normal sesame seeds and is gluten-free. In addition to having more protein than other grain-based flour, it has more fat. It can be combined with other flour and used in a wide range of recipes. Sesame flour provides 40.3 grams of protein and 382 calories per serving.
Soybeans are one of the most popular legumes in the world, and their flour is high in protein and fiber. Defatted soy flour does exist, but most soy flour is produced from the entire soybean. The flour is often mixed with other flours, but it is great for baked goods and thickening soups and sauces. Soybeans have 38 grams of protein per serving and 439 calories.
As its name suggests, sunflower seed flour is produced from the seeds of the sunflower. It is made by grinding sunflower seeds, usually after the oil has been extracted from the flower. Since it is categorized as a seed flour, it has a higher protein content than grain-based flour. Use sunflower seed flour can be used much like sesame or almond flour. Sunflower seed flour has 48 grams of protein and 326 calories per serving.
If you are in the process of reducing the amount of refined white flour in your diet, you can try some of the high-protein alternatives listed above. Using a high protein flour substitute can be great for your health and lower your risk of numerous obesity-related medical conditions.
If you’re having trouble hitting your protein goals, try giving our app a try. We can make you custom meal plans for your nutrition goals and preferences with the click of a button.