Passion fruit flour: benefits beyond weight loss

Flaxseed, eggplant, green banana… Functional flours are already present in practically all natural food stores and are well known among people who follow a healthy diet. Most are even pointed out as an ally of those who want to lose weight. But, among these flours, one stands out for offering benefits that go beyond weight loss: passion fruit flour.

It is made from the white part of the passion fruit peel, which is the most nutrient-rich portion. The consideration is that most of these nutrients are preserved in the preparation of the flour, which guarantees important health properties. In addition, passion fruit flour is a food that naturally does not contain gluten.

Do you want to know how this flour can be useful in your diet and important for your health?! Check out all the information about her below.

Properties of passion fruit flour

Nutritionist and personal diet Sabrina Lopes points out that passion fruit flour is made from the white part present in the crushed passion fruit peel. “This part is rich in vitamin b3, phosphorus, iron, calcium and is also rich in soluble fiber such as pectin,” she says.

In relation to juice made from the pulp of the fruit, for example, passion fruit flour stands out for having up to 10 times more fiber.

It is worth noting that there is no official nutritional table for passion fruit flour, as its composition may vary according to the manufacturer. But, below, you know the amounts of the main nutrients of this flour according to the composition of a certain brand sold in the market, as an example:

Main benefits of passion fruit flour

Anyone who thinks that passion fruit flour can only help those people who want to lose weight is wrong. Below you can see the benefits of its consumption:

1. Diabetes prevention

Sabrina explains that, due to the presence of pectin, when passion fruit flour is consumed, it forms a gel inside the stomach. “Therefore, it makes it difficult to absorb carbohydrates, which makes it prevent diabetes,” she says.

Diabetes is a chronic disease that affects many people and occurs when insulin is not enough or is not able to act properly to metabolize the sugar present in food (turning it into energy), resulting in excess glucose in the bloodstream.

2. Promotion of satiety and weight loss

Sabrina highlights that the significant presence of fibers in passion fruit flour also helps to promote satiety.

Fiber, in general, contributes to the feeling of satiety, but pectin, a type of insoluble fiber, stands out even more for having the function of absorbing liquid and forming a “gel” in the stomach. With this, it is able to retain the food bolus for a longer time in the stomach and intestine, as it slows down the absorption of the nutrients contained therein. The result is a feeling of satiety for longer, which prevents excessive caloric consumption and, consequently, can lead to weight loss.

3. Improved digestion

Sabrina recalls that, due to the presence of fibers, passion fruit flour helps with digestion.

This is because any food with a significant amount of fiber facilitates the passage of the food bolus through the large intestine, optimizing intestinal transit.

In addition, fiber is fermented in the intestines, which stimulates the microbiota (also known as intestinal flora), good bacteria that help with digestion.

4. Lowers cholesterol and triglycerides

Also due to pectin, a reduction in cholesterol and triglyceride levels can also occur. That’s because the “gel” formed by this fiber not only reduces the absorption of cholesterol but also connects to this fat, causing it to be eliminated at the end of digestion.

5. Prevention and treatment of Metabolic Syndrome

The Metabolic Syndrome (MS) is characterized by the combination of several risk factors for cardiovascular diseases: central obesity, hypertriglyceridemia, hypercholesterolemia and arterial hypertension. One study found that the use of passion fruit flour exerted clinical benefits in almost all of these abnormalities involved in MS: it reduced basal glucose and glycated hemoglobin, triglycerides, waist circumference, hypertension, and increased HDL levels.

The study evaluated the effect of flour with 43 volunteers, aged between 57 and 73 years, of both genders. During 60 days, the participants used 30 g of the product daily and, in all of them, before and after supplementation with the flour: glucose, glycated hemoglobin, lipid fractions, in addition to anthropometry and blood pressure.

Passion fruit flour weight loss?

According to Sabrina, it is true that passion fruit flour, combined with a balanced diet, can help in the weight loss process. “Due to the presence of fibers that promote the feeling of satiety and, thus, the individual starts to consume smaller amounts of food during meals”.

But, it is worth remembering, food does not work miracles and, alone, will not make anyone lose weight. In addition, it is very important to consume plenty of water due to the presence of fibers – which only have this positive effect if the water consumption is adequate.

How to consume passion fruit flour

Sabrina explains that the recommended dose is a tablespoon of passion fruit flour before main meals, lunch and dinner. “It can be dissolved in juices and yogurts, blended with fruit, or added to salads,” she says.

A tip is also to use passion fruit flour when, eventually, you are going to eat an “off-diet” dish. For example, are you going to taste a pizza today?! So, 30 minutes before you can put a spoon of the flour in water or juice. That’s because it will help provide satiety and decrease glucose absorption.

Nutritionist Sabrina points out that no more than three tablespoons of passion fruit flour should be consumed per day.

Contraindications and risks of using passion fruit flour

Sabrina highlights that there are no contraindications for the use of passion fruit flour. “However, we must be careful with the amounts ingested, because high fiber intake can cause diarrhea and bloating,” she says.

“We must also warn that the person who consumes it must drink water, due to the presence of fibers that only bring effects if the consumption of water is adequate, otherwise we can have a condition of intestinal constipation”, adds the nutritionist.

“Therefore, to guarantee the benefits, it is important to look for a professional and associate the consumption of passion fruit flour with a balanced diet”, remembers Sabrina.

Where to buy passion fruit flour

Passion fruit flour can be found in most health food stores and some supermarkets. It is also possible to buy it online. In the gallery below you can see some examples of the product:

Homemade passion fruit flour

Sabrina explains that it is possible and safer to make passion fruit flour at home, “because it guarantees the origin of the product”.

Below the nutritionist explains the step-by-step:

1. Soak 6 passion fruit for 15 minutes in 1 liter of water with 1 tablespoon of bleach;
2. Then wash in running water and remove the pulp.
3. Reserve the fruit pulp for other preparations such as juices.
4. Separate the white part of the shell, cut it into strips and bake in a medium oven for half an hour.
5. After cooling, hit the blender until it turns into flour;
6. Strain and store in a container with a lid and consume within 3 months.

5 recipes with passion fruit flour

Discover examples of recipes that can be made with passion fruit flour:

1. Pineapple juice with flaxseed and passion fruit flour: a super healthy and delicious option. Contains omega 3 from flaxseed, pineapple that helps with digestion, in addition to passion fruit flour that promotes satiety and other benefits.

2. Apple, orange and passion fruit juice: a super simple and healthy recipe that offers several nutrients and provides a greater feeling of satiety.

3. Anti-fat juice: the recipe takes, in addition to passion fruit flour, papaya and flaxseed flour. It’s super simple, worth checking out.

4. Microwave bread: mix in a microwave-safe container: 1 egg + 2 level tablespoons of passion fruit flour + 1 tablespoon of light ricotta cream + 1 tablespoon (coffee) of olive oil (or other healthy oil) + fine herbs (optional) + pinch of light salt + 1 teaspoon of yeast. In just 2 minutes (depending on the power of the microwave) your bread will be ready. The tip is from @projetonovamedida.

5. Pan bread: 1 egg + 1 tablespoon of tapioca + 1 tablespoon of passion fruit flour + ½ tablespoon of flaxseed + 2 slices of ricotta. Mix everything and put it in the skillet already greased with a little olive oil or coconut oil on low heat. Use jam or whatever you like on top.

Passion fruit flour is versatile and can offer several health benefits, giving a “stray”, including, in the slimming process. But remember: the best way to include it in your diet is with the guidance of a nutritionist.

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.