Rice flour: know the benefits and learn how to make it

A flour that does not contain gluten, does not change the taste of recipes and can be easily prepared at home: this is rice flour, which is a good substitute for wheat flour.

Because it contains B vitamins, minerals such as calcium, magnesium and zinc, proteins and fibers, especially in the whole-grain version, this flour has a lot to offer us in terms of health.

Rice flour benefits

The benefits of cereals for our health are manifested mainly when we consume whole grains, that is, they do not undergo so many refinement processes and, thus, better conserve their nutrients.

This is no different with rice flour: it even offers some advantages over wheat flour when prepared from white rice, but it is in brown rice flour that we really find a significant difference for our body. Discover the main properties as explained by nutritionist Luciana Laffitte:

1. It is an alternative to gluten-containing flours

People who suffer from celiac disease (severe gluten intolerance) and those who want to avoid this protein present in cereals such as wheat, rye and barley have in rice flour a good alternative to traditional versions, even when made from white rice.

As it is gluten-free, rice flour does not irritate the intestinal mucosa and allows for the preparation of lighter dishes, as it offers more fiber and does not create the network formed by wheat protein.

2. Does not change the taste and odor of food

As it does not have a pronounced taste or smell, rice flour is a very neutral ingredient that can be used in the preparation of sweet and savory recipes, including desserts, pies, cakes and pasta.

3. It makes you less hungry than wheat flour

Wheat flour raises blood sugar levels very quickly, so rice flour has an advantage over it, especially in the wholegrain version, which contains more fiber.

Although its glycemic index is not that low, rice flour takes longer to convert to glucose, which means that the release of insulin is also slower.

As a result, the feeling of satiety remains longer and there is a lower tendency for the body to deposit fat in the abdominal region, since a rapid increase in insulin makes you hungry and stimulates this accumulation of adipose tissue.

In addition, brown rice flour is a source of proteins, which also take longer to digest than carbohydrates, which makes hunger take longer to show up again.

4. Contributes to bone health

Brown rice flour contains a good amount of magnesium, an essential mineral for bone health. As it participates in calcium fixation, its lack can make bones more fragile or lead to osteoporosis.

To take advantage of this benefit, it is necessary to consume flour made from grains that have not undergone refinement (that is, whole grains), as magnesium is lost in this process.

5. Helps regulate cholesterol levels

Brown rice contains some oils that contribute to the increase in HDL, the so-called “good cholesterol”, which protects our body from cardiovascular diseases, and this benefit extends to the flour made from this cereal.

Still in the case of brown rice flour, the higher amount of fiber still reduces the intestinal absorption of LDL, the “bad cholesterol”, which tends to accumulate in the arteries in the form of plaques.

How to make rice flour at home

We don’t always find rice flour in the supermarket, especially the wholemeal one. The good news is that it’s quite simple to make it at home, and it’s cheaper than buying ready-made flour.

To prepare it, you’ll need uncooked white or brown rice, a blender powerful enough to grind grains, and a fine sieve. See the step by step:

1. Put a cup of flour at a time in the blender and beat until the grains are crushed;
2. Pass the flour obtained through a sieve and return the grains that are retained to the blender to beat again, until they are all the same size;
3. Repeat the process with the rest of the rice until all of it has been turned into flour;
4. Store the finished flour in an airtight container to avoid getting moisture.

When well stored, white rice flour has an indefinite shelf life. Brown rice flour, which contains more oils, usually lasts up to five months.

Tips for using rice flour in your recipes

Rice flour can be used to thicken preparations such as broths, soups and sauces and also as a replacement for breadcrumbs when breading other foods, being a more nutritious option than the ingredients used traditionally.

This flour can also be used in the preparation of pasta, however, as it is not able to form the gluten network (since it is free from this protein), the recipes made are less consistent than those prepared with conventional flour. To overcome this problem, the tip is to add starch and increase the amount of eggs used in cakes, pies, breads, pancakes and other similar dishes.

Another difference is that rice flour absorbs more water than wheat flour. Thus, depending on the recipe, it may be necessary to increase the amount of liquid (water, milk, etc.) to obtain the desired point.

It is worth remembering that replacing flour alone will not cause significant weight loss, but the increased intake of fiber, vitamins and minerals associated with physical exercise will.

If you have celiac disease or suffer from some type of sensitivity to gluten, the consumption of rice flour should be accompanied by the guidance of a nutritionist or nutritionist, in order to adopt a diet suitable for your needs.

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.