by Ali Mooradian
Posted on: Bread, Healthy Eating
ByRikki Hoffman, RDN, CDN
Wildgrainis the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.
Bread is a staple in our diets. As people become more health conscious, we are always looking to find out more about the ingredients we use in our foods and to make sure they are the healthiest they can be. In this article, we discuss some healthy bread flours.
What are alternative flours for baking bread? Are there healthy substitutes for all-purpose flour in bread?
Some common flours that are used in baking bread include flours made from wheat, oat, barley, rye, and spelt. Any of these flours can be refined (e.g. white flour) or whole grain. Whole grain flour is made using the entire grain, which means the nutrients remain intact. White flour is stripped of the nutritious parts of the grain and is generally considered to be less healthy. All-purpose flour is made using wheat that has been refined and is considered to be white flour. When used in their whole grain form, wheat, oat, barley, rye, and spelt are all healthy substitutes for all-purpose flour in bread.
What is the difference between wheat flour vs. oat flour vs. barley flour vs. rye flour vs. spelt flour?
Each of these grains contain a different mix of nutrients. Whole grain rye flour contains the least calories and the most fiber of the above flours, but also contains more carbs, less protein, and less iron than the other flours.Whole grain oat, wheat, and spelt flours are the most similar flours and contain similar nutrient compositions. Whole grain barley is a lower-calorie flour, but also contains less protein, less iron, and less folate than the other flours. Despite their subtle differences, all of these grains contain a good amount of nutrients, and all are considered healthy flours.
What’s the best substitute for regular white flour in bread: wheat flour or barley flour or oat flour or rye flour or spelt flour?
Whole grain wheat, barley, oat, rye, and spelt flours are all wonderful substitutes for regular white flour. These whole grain flours all contain large amounts of antioxidants, essential vitamins and minerals, and significant amounts of fiber and protein. Whole grain wheat flour, barley flour, oat flour, rye flour, and spelt flour have been shown in studies to help lower cholesterol, keep blood sugar more stable in diabetics, keep you feeling full longer, and aid in weight loss when compared with regular white flour.
What is the healthiest bread flour for you: rye or barley or spelt or oat or wheat flour?
The healthiest bread flour is 100% whole grain flour. Whole grain flour could be rye, barley, spelt, oat, or wheat flour - the key is that the flour is made from 100% whole grains. Whole grain breads provide essential nutrients that are lacking in bread made from white flour. To make sure your bread is made with mostly whole grains, look for “whole” in the first ingredient (or the second ingredient after water).
Which substitute bread flour is best for diabetics and glycemic index?
Oat flour may be the best bread flour for diabetics. Oats contain a type of fiber called beta glucans, which has been shown to help lower blood sugar in diabetics. The glycemic index rates foods that contain carbohydrates with a number corresponding to how that food affects a diabetic’s blood sugar. Oats have a low glycemic index, often making whole grain oat flour a good choice for diabetics.
Can substitute bread flours help you lose weight or keep a diet?
Choosing bread with whole grain flour instead of white (or refined) flour can be helpful when you are trying to lose weight or keep to a diet. Whether it is made from wheat, rye, barley, spelt, or oats, whole grain flour contains fiber. Fiber helps keep you full longer, which makes it easier to stick to a diet.
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About the Author
Rikki Hoffman, RDN, CDN has been a registered dietitian for ten years, working primarily with patients who have kidney disease. She also has a private practice which focuses on helping clients achieve lifestyle and weight loss goals. She graduated with a Bachelor's in Dietetics from Rutgers University and did her Dietetic Internship at Montclair State University.
This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
FAQs
The healthiest bread flour is 100% whole grain flour. Whole grain flour could be rye, barley, spelt, oat, or wheat flour - the key is that the flour is made from 100% whole grains. Whole grain breads provide essential nutrients that are lacking in bread made from white flour.
What is the best alternative for bread flour? ›
You can use all-purpose flour as a 1:1 substitute for bread flour and vice-versa. For example, for 1 cup of bread flour, you can use 1 cup of all-purpose flour. Bread and pizza crust made with all-purpose flour may have a little less chew than those made with bread flour, but the results will still be good.
Which is better spelt or rye flour? ›
Spelt makes a very extensible dough that stretches and doesn't snap back, while rye makes a very sticky dough with little gluten strength. In addition to behaving differently, both spelt and rye are sometimes recommended for people trying to manage their blood sugar (see: research on rye and a study about spelt).
Is oat flour better for you than wheat flour? ›
Oat flour is often considered a better option for weight loss compared to traditional wheat flour. It is lower in calories, higher in fiber, and has a lower glycemic index.
What flour do professional bakers use for bread? ›
While bread flour is more than adequate for everyday breads, some professional bakers use high-gluten flour with a 14% protein content to provide extra strength to dense, chewy doughs like bagels and pizza dough. High-gluten bread flour gives milk bread it's taut structure and compact (but tender) crumb.
Is barley flour good for bread? ›
Versatile barley flour is higher in fibre – both soluble and insoluble – and lower in calories than wheat flour, and its rustic nature makes it ideal for breads, muffins, quick breads, bars and cookies, though not so much for a delicate angel food cake.
What alternative flour is best for baking? ›
11 best flour substitutions
- Coconut flour. ...
- Gram flour (besan) ...
- Rice flour. ...
- Buckwheat flour. ...
- Oat flour. ...
- Quinoa flour. ...
- Millet flour. ...
- Yellow pea flour. This alternative flour is made from super nutritious yellow peas, which are high in protein, fibre, iron, vitamin C and vitamin A.
Spelt flour can be used for everything baking or cooking related and is often used as an alternative for all purpose flour or whole wheat flour! Spelt flour is perfect for baking bread, cookies, muffins, and waffles.
Can I replace bread flour with wheat flour? ›
You can also use most grocery-store aged whole wheat flours in place of bread flour. Whole wheat flour absorbs more water than a regular bread flour, so make sure to let the dough rest to fully absorb the liquid, and you may need to add little less flour or a little more water to your dough when mixing.
Which is better sourdough or spelt? ›
When it comes to sourdough, spelt sourdough is not necessarily more healthy than sourdough made with bread flour, however for some people, spelt can be easier to digest and therefore healthier for their own dietary needs. You can also use organic spelt flour if you prefer.
The glycemic index of spelt flour is estimated to be 55 to 67, according to The Diabetes Council, which means spelt flour has a moderate effect on blood sugar levels. It has a slightly lower glycemic index compared to whole wheat, buckwheat, corn, and millet flours.
Is einkorn or spelt better? ›
There is a lot of crossover between the two–not surprising considering they are varieties of the same grain. However, einkorn is a more pure variety, so it's easier on our digestive systems, and it contains more dense nutrition than spelt.
What is the healthiest flour? ›
Thus, whole wheat flour is widely considered healthier. It's a good source of protein, fiber, and a variety of vitamins and minerals.
Will yeast rise with oat flour? ›
Oat flour does not rise as much as wheat flour because it is gluten-free, but there are ways you can get around this by increasing the yeast or using another additive.
What does oat flour do to your body? ›
Supports Healthy Weight: The recommended diet for weight loss is rich in dietary fiber. Oat flour is rich in fiber which is an incredible carbohydrate because it increases metabolism, triggers your CCK hormone that signals to your brain that you're full, absorbs fat, and promotes regular bowel movements.
Which flour is healthier, bleached or unbleached? ›
Nutrient profiles
The bleaching process may decrease the vitamin E content slightly, but unbleached flour still contains only minimal amounts, with less than 2% of the Daily Value per cup (125 grams) ( 2 , 3 ). However, unbleached, unrefined, whole-wheat varieties may be richer in several important nutrients.
Can homemade bread be healthy? ›
Homemade bread has a lot of health benefits if prepared with high-fiber ingredients (e.g., whole grain flours, ground flaxseed, whole oats) which also increase the protein content. Fiber is important in regulating digestion and plays a role in lowering cholesterol.
What is the healthiest flour to use for sourdough bread? ›
Rye Flour
Compared to wholemeal flour, rye flour is said to be the most nutrient and amylase-dense option for a sourdough starter. Overall, it has a lower gluten protein content than wheat flour, which means that rye flour produces slack, sticky and dense doughs.
by Ali Mooradian
