All-purpose, enriched wheat and organic wheat are popular cooking and baking flours, but they’re all refined flour products. So, while tasty, these flours may be associated with certain health risks.
One study found an association between people eating higher levels of refined grains, like wheat flour, and a higher risk of premature coronary artery disease — similar to what might be seen with a diet high in added sugars and unhealthy oils.
You can still bake and cook with refined flours at times, but there are healthy flours out there, and they’re easy to find at major grocery stores or online. Here are some of the healthiest flours to add to your pantry.
The No. 1 healthiest flour
Oat flour is a whole-grain flour containing all three parts of the grain — the germ, endosperm and bran. Whole grains naturally contain vitamins and minerals, fiber and antioxidants.
A large 2024 study found that eating whole grains in mid-life was associated with healthier aging, with whole grain eaters living about a year longer without diease than those who ate the least whole grains.
As a dietitian, I consider oat flour the healthiest flour because it is not only easy to find or make (just blend oats into a flour consistency), but it’s also suitable for people with various dietary issues, including those avoiding gluten (as long as you choose gluten-free oats). It’s also versatile in recipes.
Oat flour has a similar nutritional profile as oats, with vitamins, minerals, and soluble fiber that promotes a healthy digestive system and supports heart health. This type of fiber draws water into your colon, softening your stools and making them easier to pass.
Soluble fiber also acts like a cleaning service, sweeping cholesterol out of your bloodstream and preventing it from being absorbed.
One type of soluble fiber in oats — beta glucan — has prebiotic activity that helps nourish a healthy gut microbiome. This compound reduces cholesterol and blood sugar in the blood,…
Read the full article here
