9 low carb flours to include in your menu

Currently, much is said about low carb eating, which provides for reducing the amount of carbohydrates ingested, not only with the aim of losing weight, but also achieving more health and quality of life.

In “conventional food”, the recommendation, in general, is that 50% to 55% of what is ingested in the day is carbohydrate; in low carb, the reduction can vary from 5% to 45% of what is consumed in carbohydrates throughout the day.

Although this type of diet is “on the rise” and has offered good results for those who follow it with professional guidance, a difficulty can be not consuming breads, pies, among other foods normally made with wheat flour (this one is not recommended in diets). low carb). However, this should not be a hindrance, as there are super healthy natural flours with a low amount of carbohydrates.

Such flours can be used, in general, in the preparation of cakes, pies, pancakes, breads and much more. Just know how to use them! Discover below the main flours that can be used successfully in a low carb diet.

1. Almond flour

One of the most popular today when it comes to low carb eating, almond flour is carbohydrate and gluten free, in addition to being a source of fiber, vitamin E and antioxidants. It also has monounsaturated and polyunsaturated fat, as highlighted by behavioral nutritionist Patrícia Cruz, who holds a Master’s degree in Health Sciences from the Faculty of Public Health at the University of São Paulo (USP) and a member of the Nutrition Department of the Brazilian Association for the Study of Obesity and Syndrome. Metabolic (ABESO).

“Oleaginous fruit flours, such as almond flour, are sources of mono- and poly-unsaturated fats that help reduce LDL-cholesterol, thus offering protection against cardiovascular diseases. They are also rich in proteins, gluten-free, contain vitamin E, magnesium, in addition to the fibers responsible for increasing satiety and controlling blood glucose, helping to treat diabetes mellitus”, he explains.

How to prepare

Patricia teaches the recipe for this flour step by step:

1. Remove the skin from the almonds. Do this by placing them in hot water for 3 minutes so the skin will come off easily.
2. Then, bake in a low oven, just to dry, do not let it toast.
3. Remove from the oven, wait for it to cool down a bit.
4. Soon after, beat everything in the blender until it turns into a flour.
5. Store in a dark container in the cupboard or refrigerator.

You can also, if you prefer, buy ready-made almond flour from most natural food stores or online.

2. Peanut flour

The nutritionist that this is a carbohydrate and gluten-free flour, is a source of monounsaturated fat and fiber, helping to control cardiovascular diseases and dyslipidemia, in addition to providing increased satiety and blood glucose control – due to the amount of fiber.

How to prepare

Patricia guides:

1. Remove the peanut shell (without salt) and distribute on a baking sheet.
2. Bake in the oven at high temperature, without oil, for about ten minutes.
3. Let cool. After that, hit the blender until it forms a flour.

You can also find peanut flour for sale at health food stores and on the internet.

3. Passion fruit peel flour

Patrícia explains that this is a good option for low carb flour, but it is worth noting: it has carbohydrates, but reduced. “In addition, it is rich in fiber, especially pectin. It acts in the control of cholesterol and blood glucose as well,” she says.

How to prepare

Check step by step:

1. Wash the passion fruit well. Cut in half and remove the pulp very well.
2. Place them on a baking sheet and bake in a medium oven for 30 minutes. Stirring sometimes.
3. Then wait for it to cool down. Blend in a blender until you get a flour. If you wish, you can sift.

You can also easily find passion fruit flour for sale at health food stores or online.

4. Green banana flour

This flour, according to Patrícia, can be used in breads, giving it consistency and flavor. “It is a source of vitamin C and calcium, in addition to resistant starch (slowly absorbed), but it is a source of a substantial amount of carbohydrate in its composition”, she explains.

“Green banana flour is rich in carbohydrates, but mostly resistant starch, that is, it has a low glycemic index”, highlights the nutritionist.

How to prepare

Check step by step:

1. Clean the green bananas and cut them into slices.
2. Put it in a shape and take it to the oven at low temperature. Bake until they are completely dry.
3. Remove from oven and wait for it to cool down. Place in a blender and blend until it forms a flour.

You can easily find green banana flour on sale, including on the internet.

5. Pumpkin Seed Flour

Rich in fiber, this flour also has polyunsaturated and monounsaturated fatty acids. “It has some minerals, such as iron, magnesium and potassium. Good option for low carb flour, has low carbohydrate content and is rich in protein. It works to control hunger and dyslipidemia”, explains Patricia.

How to prepare

The nutritionist explains the step by step:

1. Wash the seeds removing any traces of the pulp and soak for at least 4 hours.
2. Drain and let dry for 1 hour.
3. Place in medium oven, stirring occasionally.
4. When they are toasted, remove from the oven, wait to cool and hit the blender until it forms a flour.

If you can’t find ready-made pumpkin seed flour, you can choose to buy just the seeds online.

6. Flaxseed flour

Patrícia explains that this flour is free of carbohydrates, a good source of soluble and insoluble fiber, which helps in the proper functioning of the intestine, in addition to helping with heart health, blood glucose control and satiety (reducing weight). It is also a source of healthy fats such as omega-3.

How to prepare

Patricia explains that the preparation is very simple:

1. Simply beat the golden or black flaxseeds in a blender until a flour forms.
2. Store in a dark container in the refrigerator.

Flaxseed meal is not expensive and is easily available at health food stores and on the internet.

7. Coconut flour

Quite popular when it comes to low carb eating, coconut flour has fiber, protein, carbohydrates in small proportions, monounsaturated and saturated fat and is gluten free. “It goes very well in breads, fruit salads, yogurts”, explains Patricia.

How to prepare

The nutritionist advises:

1. Drain the coconut bagasse very well and place in the oven at medium temperature for about 3 to 4 hours, until golden.
2. Let it cool and then blend it in a blender until it becomes a fine flour.

Coconut flour is also readily available at health food stores and online stores.

8. Cashew nut flour

Patrícia explains that this flour is gluten-free, rich in mono and poly-unsaturated fat, prevents dyslipidemia, reducing LDL-cholesterol. “In addition, it also has magnesium and zinc. It is suitable for preparing cakes, farofas, adding to yogurts and fruit salads”, she says.

How to prepare

Check step by step:

1. Place the chestnuts on a baking sheet and place in a medium oven.
2. Remove after roasting. Allow to cool and blend gradually in a blender until a flour forms.

In addition to being prepared at home, cashew nut flour can be found for sale at natural food stores or on the internet.

9. Nut flour

It is also gluten-free and has a low carbohydrate concentration. “It also has antioxidants, such as vitamin E, and mono- and poly-unsaturated fats. It is indicated in the preparation of cakes, pies and breads”, explains Patrícia.

How to prepare

Check step by step:

1. Remove the walnuts from the shells, place on a baking sheet and bake in the oven until golden.
2. Wait for it to cool down and gradually beat it in the blender until it forms a flour.

Walnut flour can be found for sale at health food stores and on the internet.

Regarding low carb flours, Patricia points out that they are most often consumed in preparations such as cakes, pies, pancakes, etc. “But otherwise, consumption should not exceed 2 level tablespoons per day,” she says.

“The most common indication of the use of low carb flours is in preparations. With the exception of coconut and almond flour, which are very tasty and can be added to yogurts and fruit salads”, adds the nutritionist.

Despite having remarkable health benefits, flours considered low carb should also not be consumed in excess and the ideal is to have the guidance of a nutritionist to add them correctly in your diet.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.