Be Carb Healthy: Finding Alternatives to White Flour

Nowadays, many people are striving to improve their diet. To do this, it is necessary to make sound food choices and make dietary adjustments every now and then.

For some, eliminating sugar solves most of their health woes. While for others, it is finding alternatives to white flour. This ingredient may seem like a goodie and is commonly used in baking, for sauces and dips, as well as a thickener for many different food items. 

The thing with white flour is that although it is not sweet in nature, its effects to the body can be compared to that of refined sugar.

It is easily digested, has very little nutritional value, and it causes the blood sugar to spike. White flour, like white sugar, can be found in most processed foods and is linked to health conditions like obesity and diabetes.

Also, it is calorie dense, with little to no fiber, and may contain chemicals that are responsible for its refined state. Last but not the least, white flour could be the culprit to your never ending carb cravings.

So, if you want to shed some pounds and stop yourself from binge eating, you should go easy with food that contains this ingredient.

White flour makes possible some of the food items we enjoy such as bread, pizza, pancakes, pretzels, and even gravy.

So the question is, can you totally eliminate white flour from your kitchen and still be able to prepare delicious meals?

The answer is yes. There are many alternatives to white flour that are more nutrition packed, fiber rich, and essentially good for the body.

If you are one of those who are planning on ditching white flour for good, here are some of the ingredients that you can use instead. 

Buckwheat flour

Going gluten free? Buckwheat flour should be a staple for you. This is one of the options for health buffs and is even recommended for people suffering from Celiac disease.

People with wheat allergies and digestion problems are now making the switch to buckwheat flour. Soba noodles are made from this flour. It can also be used in making pancakes, crepes, and waffles.

Considered to be one of the healthiest stuff on the planet, next time you go grocery shopping, make sure to put a couple of bags of this in your cart. An added bonus: buckwheat flour is rich in antioxidants so it is really good for you.

Almond flour

You want to make some cookies that are light and delicate? Almond flour is the one you need. This flour is used for making the French favorite, macaron.

Although popularly used in cookies, almond flour can also be used for other things such as bread, muffins, and even cakes.

This alternative to white flour is more expensive but the texture it imparts makes it really worth it.

Rye flour

If you want a darker kind of flour for rustic looking bread, rye flour is a good choice.

This highly nutritious flour has a distinct taste and is recommended for people with blood sugar problems.

With rye, you can make a delicious tasting bread even without adding yeast because of its gluten content.

Known for its fruity flavor, rye flour is great for quick cakes and fruit cake. It is also perfect for spice cakes. 


If your recipe calls for something chewy, tapioca is highly recommended. Commonly used in Asian desserts, tapioca gives an irresistible chewy bite and is an excellent thickener.

Made from cassava root, this flour has plenty of uses. This is used to make boba or tapioca pearls that are commonly added to cold milk teas and coconut based desserts.

Whole Wheat Flour

Rich in minerals like iron and magnesium, whole wheat flour is the most popular substitute for white flour. It has loads of fiber and has a low GI rating, which means it does not cause too much rise in blood sugar levels.

All these flours can be successfully used to substitute white flour. However, since there could be a difference in particle size, color, and texture, the results may differ a bit from the recipes that use white flour.

Adjustments should be made when needed. For example, you may need to add more water to make the batter thinner or add some baking soda to result in a lighter, airier finished product. 

White flour can easily sneak into your diet if you are fond of buying processed food. Know that white flour has many names. All purpose flour, bleached flour, and enriched flour all mean white flour so check food labels if you are really serious about avoiding this stuff.