FLOUR POWER
Seemingly innocuous, flour has im mense power.
Embedded in each grain are nutrients impatiently waiting to jump out and help
your body combat diseases, and support you with your personal health goals. But
how do you choose bread that's good for you?
Different flours have
different powers.
Let's sift through the
grain.
WHEAT-BASED FLOURS
Most of the wheat or atta used in Indian cooking is culled from
the semi-hard wheat varieties or durum that are easily available, versatile,
power-packed, tasty and good for you. Atta, cracked wheatlapsi fada and
semolina sooji are all high-fibre, and are sources of both healthy carbs and
fats. They have been associated with the reduction of bad cholesterol and high
blood pressure and mitigate the risk of diabetes as well.While it is true that
maida or refined flour -also part of the wheat family -has less fibre than its
cousins, that doesn't mean it's fattening. The only difference is that it goes
through your body faster and does not require as many calories to digest it
digestion also burns calories. However, all wheat-based flours have gluten. So,
those with gluten allergies need to take note.
MILLET-BASED FLOURS
Flours from the millet family (millet is a small-seeded grass) are
gluten-free. If you have gluten allergy, the millet family can be your choice
of flours. Jowar, and its close relative, bajra, both belong to the millet
family. Jowar lowers the risk of heart diseases as well as cholesterol. It also
has cancer-fighting properties because of the presence of antioxidants, and
brims with protein, calcium and iron. Bajra is a great source of energy, aids
diges tion, is good for the heart, and with its ability to increase insulin
sensitivity, is also great for diabetics.
RAJGIRA AMARANTH FLOUR
The Indian kin to the superfood quinoa, this flour -made from the
seeds of the amaranth plant -is a tasty non-gluten option. Rajgira has high
iron, calcium, protein and antioxidant levels. Since it retains the hull during
the process of making atta, the nutrients are retained.
RICE FLOUR
Used a great deal in Southeast Asian cooking and in Indian dishes,
like neer dosa, rice flour is good for those with gluten intolerance.
SOY FLOUR
Soy beans are ground to make soy flour, which comes in full fat
and low fat options. It bursts with vitamins and minerals, and is also one of
the best vegetarian sources of Omega-3 fatty acids. Soy protein is great for
women post menopause and also for elderly women.
QUINOA FLOUR
Quinoa is a 100 per cent vegetarian reference protein which
means that all the protein present in it is absorbed by the body. The only
other food that does this is egg white, a non vegetarian option. The flour can
be made at home simply by mashing up the quinoa and using the powder for any
dish.
Ultimately, it's how you treat your flour that takes away or adds
to its benefits. Bathing it in ghee, oil or sugar will cancel most of its
benefits.
TL6SEP15
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