Calorie Whole wheat flour. Chemical composition and nutritional value

Flour products are one of the most popular and favorite products in many families. Flour can be used to make many delicious dishes, such as pastries, desserts, pancakes. But the most popular and indispensable product made from flour is bread, it has long been said that bread is the head of everything.

Flour has been known to mankind for more than 4 thousand years, it is obtained by grinding grains, cereals of various crops. Flour And products from it enough high-calorie, which is a definite plus for those who want to gain weight and a minus for those who seek to lose it.

The benefits of flour

As is known, the less processed the flour, the more useful substances remain in it.

For example, wheat durum flour contains many more useful properties than premium wheat flour, which has undergone strong cleaning and processing. Flour contains many vitamins of the group B, potassium, sodium. Flour from durum varieties wheat is also digested differently and does not harm the body, which makes it attractive to those who follow the diet.

To get the benefits of bread and avoid gaining excess weight, nutritionists advise paying attention to toasted bread(crackers, drying), since such products differ slightly in the quality of the composition (gluten is not so active) and passing through gastrointestinal the path is easier, and the appetite is quenched as easily and quickly as after fresh bread.

Flour calories

Harm flour

The high calorie content of flour and the large amount contained in it gluten negatively affect digestion, since gluten settles on the walls of the intestine and causes fermentation. 100 grams of premium wheat flour contains about 10 grams of protein, 1 gram of fat and almost 70 grams of carbohydrates, which are the cause of the appearance of excess weight. Do not eat hot, freshly baked bread, as this is very harmful to the walls of the stomach.

Flour in cooking

Flour is one of main ingredients Very many dishes. Products come from flour sweet, for example, desserts (pastries, muffins), pancakes, sweet pies, and also very tasty second courses: dumplings, pasties, pies and, of course, pasta and bread. So that pasta does not harm the waist, it is worth cooking them until “al dente” (by the tooth), as Italians do, who can boast of their slender figure.

From flour don't give up due to its high calorie content, you just need to follow the advice of nutritionists according to its use and not get carried away with flour products, but eat everything in moderation, then the figure will not suffer.

In pursuit of low-calorie foods, a person often forgets about the benefits of food consumed. Many gluten-free baked goods provide less protein, fiber, and minerals, but have a higher glycemic index than those containing gluten. When using rice flour, whey protein can be added to increase the nutritional value of the product consumed.

Advantages and disadvantages of rice flour

Our body needs insoluble fiber to help get rid of waste. By choosing a diet high in fiber, you can not only help the body cleanse, but also lower cholesterol levels, keep blood sugar under control. It is the consumption of rice flour that helps to reduce the risk of diverticular disease, colon diseases, type 2 diabetes and hypertension.

Any person with celiac disease suffers from digestive disorders and impaired immune system function when exposed to gluten. This product is an excellent alternative for such patients.

This product also has disadvantages. While whole wheat flour and rice flour contain similar nutrients, the former wins out in terms of thiamin, niacin, and riboflavin.

Chemical composition

There are 3 types of rice flour:

• brown;
• sweet;
• white.

Brown has more benefits for humans, because it contains the required amount of fiber, its nutritional value is higher, as well as the content of calcium and zinc. Brown rice flour has a nutty flavor and must be mixed with others to avoid a crumbly, dry texture.

Rice flour contains choline, which helps transport cholesterol and triglycerides from the liver.

It is essential for maintaining cell membranes. In addition, the product contains a large amount of folic acid, which helps to remove homocysteine ​​from the blood, which reduces the risk of cardiovascular disease.

For 100 grams of white rice flour there are BJU:

• 578 kcal;
• 127 grams of carbohydrates;
• 9.4 grams of protein;
• 2.2 grams of fat;
• 3.8 grams of fiber;
• 1.9 mg manganese;
• 0.7 mg of vitamin B6;
• 23.9 mcg selenium;
• 4.1 mg niacin;
• 0.2 mg thiamine;
• 155 mg phosphorus;
• 55.3 mg magnesium;
• 1.3 mg pantothenic acid;
• 0.2 mg copper;
• 1.3 mg zinc.

Calorie content and BJU of brown flour:

• 574 calories;
• 121 grams of carbohydrates;
• 11.4 grams of protein;
• 4.4 grams of fat;
• 7.3 grams of fiber;
• 6.3 ml of manganese;
• 1.2 ml of vitamin B6;
• 532 mlg of phosphorus;
• 10 ml niacin;
• 0.7 mlg of thiamine;
• 177 ml of magnesium;
• 3.9 ml zinc;
• 2.5 ml of pantothenic acid;
• 0.4 ml of copper;
• 3.1 ml of iron;
• 457 ml of potassium;
• 1.9 ml of vitamin E;
• riboflavin - 0.1 mlg;
• 25.3 mcg of vitamin B12.

Rice flour contains less yeast, so you will need more baking soda when baking. White rice flour has a silky, smooth texture. It can be found in Asian markets and natural food stores, but if you have a coffee grinder or a powerful blender, you can make your own.

The product is versatile and can be used not only in baking, but also in the preparation of creams, soups and other dishes.

Rice flour can be a great alternative, especially if a person has a gluten intolerance. It is generally safe and tasty, but it lacks some of the elements found in the wheat product. On the other hand, the product does not contain gluten, but boasts a large amount of fiber.

You can learn more about rice flour in the next video.

"Sea buckthorn - pantry of the Sun" this is a health library, which contains the best recipes of traditional medicine, describes the healing properties of medicinal herbs and medicinal plants, reveals the secrets of medicinal folk remedies and provides the recipe for herbal preparations, mixtures. A separate section of the library is dedicated to . It describes the symptoms of major diseases and ailments, gives recommendations from specialists in the treatment of various diseases and diseases with herbs, systematizes extensive knowledge of traditional medicine, herbal medicine and herbal medicine. The most popular medicinal plants, as well as a description of vitamins, vital micro and macro elements are highlighted in a separate section. In addition, the site contains drugs used both in traditional medicine and those used in homeopathic practice. Additionally, you can read on-line or on folk and alternative medicine, reference literature on the beneficial and healing properties of medicinal plants, medical encyclopedias, advice from traditional healers, herbalists. At the numerous requests of our readers, a section has been opened, and an opportunity has been given to evaluate.

Remember! Medicinal plants are not an alternative to medicines and medicines. Often they are classified as biologically active additives and sold through phyto-pharmacies. Do not self-medicate, before using medicinal plants, be sure to consult your doctor!

Whole wheat flour rich in vitamins and minerals such as: vitamin B1 - 33.5%, vitamin B5 - 12.1%, vitamin B6 - 20.4%, vitamin B9 - 11%, vitamin PP - 24.8%, potassium - 14, 5%, magnesium - 34.3%, phosphorus - 44.6%, iron - 20%, manganese - 203.4%, copper - 41%, selenium - 112.4%, zinc - 21.7%

Benefits of Whole Wheat Flour

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine ​​and the risk of cardiovascular disease.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

A complete guide to the most useful products you can see in the application

When it comes to weight loss, baking is out of the question. However, this restriction is very conditional and is used only by amateurs and those who are on carbohydrate-free diets. If you look in more detail, not all flour is harmful when losing weight. Some varieties are low in calories, have a low glycemic index and therefore can be used as a source of additional energy during diets. Let's consider them.

Buckwheat

• provokes severe allergic reactions;
• causes inflammation with the further formation of edema and joint pain;
• and most importantly, it disrupts the functioning of the gastrointestinal tract, which causes the body to store everything that has not been digested in reserve in the form of fat depots.

Gluten is found in wheat, oatmeal, barley and rye. As a binding component, it forms the dough of the required viscosity for baking. But it is not in it, which allows it to be used in diets.

Distinctive features:

• grey colour;
• specific taste;
• the dough is dense, steep;
• There is only one variety, but it is produced under different brands.

Secrets of application: for baking it is better to mix it in equal proportions with wheat.

• pancakes;
• dumplings (provided that they contain low-calorie poultry meat);
• bread;
• pies (preferably stuffed with vegetables).

Considering that buckwheat flour is hypoallergenic and even reduces blood sugar (which also contributes to weight loss), it is not surprising that it is considered one of the most useful. Are you going to go on a diet - for delicious pastries, it is better to choose it.

corn

Many people believe that the most useful flour, not only for weight loss, but also for health in general, is corn flour. And this opinion is not unfounded. It, like buckwheat, does not contain gluten, but it is rich in vitamins A, E, group B and many trace elements (iron, potassium, phosphorus, calcium, magnesium, etc.).

Distinctive features:

• there are three varieties: fine and coarse grinding, wallpaper;
• yellow or white;
• sweetish taste;
• meadow smell;
• baking from it does not have splendor.

Secrets of application: in order for the dishes to succeed, you must definitely add oil. Given the process of losing weight, it is better to give preference, but not creamy. Can be mixed with wheat and rye.

When cooking what dietary dishes can be used:

• cakes;
• casserole;
• syrniki.

For a long time, corn flour was treated with prejudice (it is inexpensive, available mainly to the poor, baking is not as lush as we would like). But time put everything in its place. This product improves digestion, promotes the outflow of bile and normalizes the work of the heart and blood vessels.

However, those who use for weight loss should take into account the high GI of this product.

Rice

Rice flour will be especially useful for weight loss, if at the same time you need to cleanse the body and remove excess fluid from the tissues. It contains a lot of thiamine and riboflavin, as well as half as much fat as, for example, wheat (if you take the highest grade). Does not contain gluten.

Distinctive features:

• the white variety has a neutral taste, does not interrupt other products in dishes, but the whole grain variety has a clearly felt nutty note;
• there is no smell;
• a large amount of starch and a minimum of fiber are one of its most significant drawbacks;
• makes food crispy.

Secrets of application: mix with other varieties in a ratio of 4: 1, and also add more water.

When cooking what dietary dishes can be used:

• bread;
• cakes;
• loaves;
• cookie;
• sauces (as a thickener).

Rice pastry fits perfectly into oriental (,) and cleansing diets.

oatmeal

It will allow you to withstand even the toughest diet, as it increases the production of the hormone of joy - serotonin. It blocks hunger pangs and helps to overcome stress, which is often the main cause of excess weight.

Distinctive features:

• refers to products with a low percentage of starch and gluten, which makes it even more useful for weight loss;
• at the same time, it has a lot of fat, so you should not get carried away with dishes from it;
• makes pastries crumbly and airy.

Secrets of application: it is better to mix it with other types of flour in a ratio of 1:3. If the house has a powerful blender, it is not necessary to buy it separately: just grind ordinary oats into powder.

When cooking what dietary dishes can be used:

• pancakes;
• cakes;
• cookie;
• pancakes.

The amino acid composition of oatmeal resembles muscle protein, so it will be most useful for those who use not only diets for weight loss, but also workouts. Contains vitamins A, E, group B, trace elements, dietary fiber, fiber.

rye

For body shaping during training, it is better to use rye flour, because it contains lysine. This is an amino acid that is actively used by athletes during intense physical exertion. It reduces fat reserves while increasing energy expenditure. Controls the level of bad cholesterol in the blood. Stimulates lipolysis, promotes stress resistance, improves endurance.

Distinctive features:

• is divided into 3 varieties: seeded, wallpaper, peeled;
• has a dark color;
• the dough turns out to be sticky and dense, pastries - with a sharp taste and smell, not beautiful in appearance.

In the preparation of what dietary dishes can be used: bread, any unsweetened pastries.

If you are planning to lose weight without excluding flour products from your diet, be sure to use rye flour. But at the same time, consider contraindications to its use: a tendency to flatulence, recent surgical operations, gluten intolerance and exacerbation of gastrointestinal diseases.

Pumpkin

Pumpkin flour is low-calorie and healthy for the body, therefore it is recommended as part of diets. It contains many vitamins (C, A, B3, B9), trace elements (potassium, manganese, iron, magnesium, calcium, phosphorus, copper, zinc, selenium), omega-3 fatty acids.

Distinctive features:

• has a pleasant nutty taste;
• has an airy consistency;
• The baked goods are fluffy and delicious.

Secrets of application: goes well with.

When cooking what dietary dishes can be used:

• bakery products;
• protein shakes;
• salads and cereals;
• traditional side dishes.

In addition to the above, without fear of gaining extra pounds in diets, you can cook dishes from the following types of flour:

• coconut;
• chickpea;
• barley;
• amaranth;
• soy;
• pea;
• chestnut;
• lentil.

To independently determine the list of those varieties that will be most useful and effective for you, study the table below.

Table of nutritional value (BJU) and calories per 100 g of product

Based on the review presented and the data in the table, it is easy to decide which flour is better to use when losing weight: almond flour with a calorie content of 602 kcal or wheat bran flour with 208 kcal. Now, bringing the figure and weight in order, you do not have to give up ruddy pancakes and lush pancakes. Just let them be not nutty, but rye or barley, for example. The choice is yours.