5 Healthy Flours You Didn’t Know Existed but Should Try Today

Monday, 26-Jun-2023 |

5 healthy flour

Flour is a staple commonly found in the kitchen for baking, cooking, and many other purposes. While some flours like all-purpose flour, bread flour, pastry flour, and cake flour are well-known, there are less popular flours that are healthy to consume. When used correctly, these flours you never knew existed will give significant nutritional and culinary benefits.

5 Healthy Flours You Didn’t Know Existed but Should Try Today

Nowadays, you will be spoilt for choice when looking for flour to use. This is because there are now substitutes for the popular flour on supermarket shelves. Flours have unique properties; some are better used for making certain products.

Due to the unique properties of flours and their specific application, some lesser-known flours are now in the market. Many of these flours are essential for making specific baked products. Here are five healthy flours that are not very popular but can elevate your baking and cooking experiences while promoting a healthier lifestyle:

1. Almond flour

Almond Flour

Almond flour is gaining popularity because it is a versatile and nutritious substitute for traditional wheat-based flour. This flour is produced from finely ground almonds, and it is a valuable ingredient in the kitchen because of its range of benefits and unique characteristics.

Additionally, almond flour is a nutrient-dense flour that provides essential fats, protein, fiber, and vitamins such as E and B. It is also low in carbohydrates and has a low glycemic index. Also, it is suitable for people with gluten sensitivities and celiac disease because it is naturally gluten free.

Furthermore, almond flour imparts a mildly nutty flavor to dishes. It has a fine texture, which can result in moist and tender baked goods. It can be used in various recipes, including cookies, cakes, muffins, pancakes, and breaded coatings for meats or vegetables.

2. Coconut flour

Coconut flour is a unique and versatile gluten-free flour from dried coconut meat. Coconut flour is made by grinding the dried white meat of mature coconuts. Its digestible carbohydrate is low, and dietary fiber is high. It is a healthy flour suitable for those with celiac disease, gluten sensitivities, or grain-free diets.

Coconut flour is a good source of protein, healthy fats, and various vitamins and minerals, including iron and potassium. It is also rich in dietary fiber, which aids in digestion and helps maintain stable blood sugar levels. However, consuming too much coconut flour without sufficient fluids can cause digestive discomfort.

When using coconut flour as a substitute for wheat flour, it often requires additional eggs or binding agents to provide structure and moisture to the final product. Remember to experiment and follow specific coconut flour recipes or make appropriate adjustments to achieve desired results when using coconut flour in baking and cooking.

3. Buckwheat flour

Buckwheat Flour

Buckwheat flour is a nutritious and gluten-free flour that comes from the seeds of the buckwheat plant. Buckwheat is classified as a pseudocereal. It is an excellent choice of flour for people with celiac disease and gluten sensitivities because, like coconut flour, it is naturally gluten-free.

Additionally, buckwheat flour is rich in fiber, essential amino acids, vitamins such as B vitamins, and minerals including magnesium, iron, and zinc. It is also low in fat and cholesterol-free.

Consuming buckwheat flour has several health benefits, including improved heart health, better blood sugar control, and enhanced digestion due to its high fiber content. When using this type of flour in recipes, it is advisable to follow specific buckwheat flour recipes or make appropriate adjustments to get the desired texture and flavor.

4. Quinoa flour

Quinoa flour is a gluten-free flour made from ground quinoa seeds native to South America. This flour is naturally gluten-free, making it an excellent choice for those following a gluten-free diet.

Furthermore, quinoa flour is highly nutritious, containing essential amino acids, vitamins B, E, and folate, minerals such as iron, magnesium, phosphorus, and dietary fiber. It is also a good source of plant-based protein. Quinoa flour has a subtle, slightly nutty flavor that adds depth to baked goods and other recipes.

Also, quinoa flour can be used in various recipes, including bread, pancakes, cookies, muffins, and even as a thickener for sauces and soups. When using quinoa flour, combining it with other gluten-free flour or using it as a portion of the total flour blend in recipes is often best. This helps improve the texture and rise of baked goods.

5. Teff flour

Another less commonly known flour that you should try out today is teff flour. Teff flour is a gluten-free flour made from the tiny grains of the teff plant, native to Ethiopia and Eritrea. Like many other flour types on this list, teff flour is suitable for people with celiac disease or gluten sensitivities because it is gluten-free.

Teff flour is highly nutritious, containing essential amino acids, dietary fiber, iron, calcium, magnesium, and other vitamins and minerals. It also has a distinct, earthy flavor with a subtle nuttiness that adds a unique taste to baked goods.

Additionally, teff flour can be used in various recipes, including bread, pancakes, cookies, cakes, and injera, a traditional Ethiopian flatbread. When using it, it is recommended that you follow specific teff flour recipes or combine it with other gluten-free flour to achieve the desired result.


Exploring these lesser-known but healthy flours can bring variety, nutrition, and exciting flavors to your baking and cooking. Whether you are following a gluten-free lifestyle, seeking alternative flours for specific dietary needs, or simply looking to expand your culinary repertoire, these five flours are excellent options.