Low Calorie Flour Alternatives

Health food has been a huge wave in the food industry over the past few decades. Words like ‘gluten-free,’ ‘low-calorie,’ ‘keto-friendly,’ etc. are often thrown around in this conversation about health, but does it really have an impact on you? Even if you are slightly conscious about what you eat, navigating the vast landscape of healthy alternatives can be intimidating. 

When we look at healthy eating, it is often not enough to simply shift to lean meats and vegetables and intake less trans-fat. One has to analyze all the macro and micronutrients that comprise each part of our meal, including, but not limited to, the kind of flour and gluten-based carbohydrates we consume. When looking at our calorie intake, the flour we consume plays a significant role in impacting the number of calories we consume.

Why Do Calories Matter?

Calories are units of measurement used to quantify the amount of energy a certain food or drink item can give to your body. Your body requires and burns calories for all basic functions, like sleeping, eating, exercising, and even thinking! Calorie needs vary depending on periods of growth, like puberty or pregnancy, exercise, illness, etc. 

When you think about weight management, exercise, and rest account for only 20% of the impact. 80% of your weight management depends on your diet, which is ruled by your calories. When you are trying to bulk or gain weight, you may require more calories than what your body can burn, and when you are trying to lose weight, it's vice versa. Depending on your health and wellness needs, you may have to consider the number of calories you are consuming.

What Impacts the Calorie Level of Flour?

The calorie level of flour is impacted by three macronutrients- carbohydrates, fat, and protein. Carbohydrates and proteins provide an approximate of roughly 4 calories per gram, while fat can provide twice as many, at 9 calories per gram. Hence, flours with higher fat and carb content may often be higher in calorific value. 

So, when we talk about low calorific value in flour, we mean around or under the value of 360 kcal per 100 grams. This is the standard of measurement that we employ to comparatively check whether an alternative flour is high or low calorie.

Listed below are some low-calorie flours that can be healthy alternatives to your regular refined and whole-wheat flour, and equally as nutritious and delicious!

Low Calorie Flours:

1. Okra Flour (280-300 kcal per 100g):
   

   Made majorly from soybean pulp, this lightly coarse flour is gluten-free, rich in protein, low-cal, and low-carb! It’s very absorbent, so it leads to a denser texture while cooking. It works as an excellent low-calorie flour alternative for baking cookies, bread, muffins, etc. It’s even famously considered a Japanese superfood!
   
   

2. Lupin Flour (247 kcal per 100g): 
   

   A low-carb, gluten-free alternative to all-purpose flour, this flour is made from lupin beans, which is a legume found in Latin American countries and the Mediterranean region. It is keto-friendly, and works well for breading, pancakes, waffles etc. 
   
   

3. Chestnut Flour (365 kcal per 100g):
   

   As advertised, chestnut flour is made from ground-up chestnuts. It is gluten-free, high in fiber, and, due to its low glycemic index, suitable for people monitoring their blood sugar levels. It works for both savory and sweet recipes but may need extra binding ingredients to hold it together due to its gluten-free nature.
   
   

4. Einkorn Flour (313 kcal per 100g): 
   

   Made from an ancient wheat grain that hasn’t been crossbred with other varieties, einkorn flour is organic and has a lower gluten content as compared to regular wheat flour. It is also keto-friendly. It is a suitable alternative to all-purpose flour, is unbleached, and is high in protein.
   
   

5. Fava Bean Flour (330 kcal per 100g):
   

   Made from fava beans, also known as broad beans, this flour is very high in protein content as compared to other flours. It is gluten-free and works for both cooking and baking, but it cannot be used in no-bake recipes as it is considered raw.
   
   

6. Apple Flour (284 kcal per 100g):
   

   Made from dried and ground apples, apple flour or apple powder is gluten-free. It is higher in protein content than regular wheat flour and can be used in baking. It is very delicious, and you may need to adjust the sugar content of your dish to incorporate this flour, which is often used to add flavor to dishes.
   
   

7. Instant Flour (333 kcal per 100g):
   

   A type of flour that is extra fine and extra processed but made from the same whole grains as regular flour. It is ideal to be used as a thickening agent or in baking. It gives uniformity in results as the flour goes through a process of “cooking” known as ‘pre-gelatinization.’
   
   

8. Quinoa Flour (375-390 kcal per 100g):
   

   Made from grinding quinoa grains into a fine, fluffy powder with a hint of nuttiness, quinoa flour is gluten-free, low-calorie flour and ideal for savory flatbreads like rotlas, tortillas, etc. It also pairs well with fruits, nuts, and spices.
   
   

9. Sprouted Flour (209-214 kcal per 100g):
   

   This flour is made from wheat grains that have been allowed to germinate and “sprout” before being ground into flour. This process breaks down the protein content, makes the flour low in calorific value, and makes it easier to digest. It may not be ideal for dishes needing a higher gluten content, like bread, as it gives a dense and moist yield, but sprouted flour works as a wonderful replacement in place of regular all-purpose flour.
   
   

10. Tipo 00 Flour (340 kcal per 100g):
    

    Italian double zero flour is specially designed for making pizzas and pasta. It is the most refined of Italian flour and has a low gluten content. Surprisingly, it still has elasticity, which is ideal for pizza dough.
    
    

11. Bread Flour (361 kcal per 100g):
    

    Explicitly designed for baking, this flour is an excellent replacement for all-purpose flour to give better results with bakery items. It is high in gluten but significantly lower in calories.
    
    

12. Corn Flour (361 kcal per 100g):
    

    Corn flour is made from maize, and it is a great gluten-free replacement for AP flour. It is ideal for people who have gluten intolerances or allergies. It may not rise that much while baking or cooking, but it’s an excellent thickening agent. Ideally, one should have half the quantity of corn flour as compared to regular flour when mixing in some kind of batter for thickening.
    
    

13. Sorghum Flour (359 kcal per 100g):
    

    Gluten-free, low-calorie flour, sorghum, is the ideal baking replacement for AP flour. It gives firmness and structure to baked goodies and helps to get that perfect crispy crust in bread! It may give a slightly sour aftertaste, so it provides the best results when blended with other flours.
    
    

14. Arrowroot Flour (357 kcal per 100g):
    

    Made from arrowroot starch, it’s naturally gluten-free. It is rich in carbs and low in fat, protein, and calories. It can be used in puddings, cakes, and muffins and as a thickening agent (in the form of a slurry) in sauces, stews, etc.
    
    

15. Potato Flour (357 kcal per 100g):
    

    Made from the dried skins of whole potatoes, it is gluten-free and an excellent alternative for baking. As it absorbs and retains more moisture, it can be mixed with some gluten-free flours to help make the end product softer. It shouldn’t be confused with potato starch, which is made with the starch of mashed potatoes. Potato starch can also be used as a thickening agent and makes an excellent binding agent in yeast doughs as it makes the dough more malleable.
    
    

16. Semolina Flour (339-357 kcal per 100g): 
    

    Also known as pasta flour, this durum-wheat flour is very low-calorie! It is coarser, darker, and more aromatic than regular flour. It is mainly used to make couscous, polenta, pasta, etc. It's high in gluten and helps to give baked goods that delicious crispy crust, but it can also be used in puddings, sweets, etc.
    
    

17. Peanut Flour (321 kcal per 100g): 
    

    Made from ground peanuts, it is gluten-free, low-calorie, and high in proteins and fat. It will change the flavors of your dishes but will give excellent results in baking as it maintains the same texture as regular flour, so it's the ideal flour with low calories.
    
    

18. Rye Flour (349 kcal per 100g):
    

    It is made from ground rye kernels or rye berries. It gives a tangy and nutty taste to baked goods, and they have a longer shelf life than those products that are made with regular flour. It’s ideal for cookies, biscuits, etc, as they are softer in nature, and rye flour’s ability to hold moisture for extended periods makes the end product more durable.
    
    

19. Barley Flour (345 kcal per 100g):
    

    More flavourful than regular flour, this flour is derived from the barley plant. It is low in gluten and a trendy low-calorie flour substitute found in today’s modern kitchen. Barley bread is crunchy and more flavourful than regular bread.
    
    

20. Kamut Flour (337 kcal per 100g):
    

    Derived from an ancient wheat grain, this flour is known for its buttery, nutty flavor. It has a high protein, high fiber, low-calorie nutritional profile and is the best low-calorie flour substitute. It adds a delicious nutty, almond-like, and buttery flavor to bakery products and can be pre-soaked and used in salads and pasta as well
    
    

Low Calorie Flours Used to Make Rotis in ROTIMATIC 

Rotimatic is a marvel of technology in a kitchen appliance that simplifies the long process of making rotis, Indian flatbreads that are an essential part of most meals. Rotimatic offers a noteworthy feature- the ability to have variety in your rotis! It comes with options to use various healthy flours to make rotis. 

With various flour settings that can help you incorporate and customize the type of flour you prefer, it’s a nifty kitchen tool in your arsenal. Rotimatic can handle a range of flours, from traditional whole wheat flour (atta) to other low calorie as well as gluten-free flour options. Some of the nutritious options that can be incorporated into your Rotimatic are jowar flour, quinoa flour, whole-wheat flour, barley flour, rye flour, and many more.

To get a better understanding of Rotimatic's flour settings, you can watch the video linked below. 

Using Rotimatic, you have the freedom to opt for flours that complement your dietary preferences and nutritional necessities, making it a versatile and convenient kitchen companion.

The importance of a good diet is now more apparent than ever. As much as we all love eating to our heart’s content, safeguarding our health is now a top priority not only for people watching their weight but also for everyone around them. No one wants to count calories, but just a few lifestyle changes in what you consume can go a long way in maintaining your and your family’s well-being. After all, we are what we eat, and after this article, we will eat low-calorie flour alternatives.