The Best Flours for Weight Loss

Just because you’ve committed to losing weight doesn’t mean you can’t have a bit of carby goodness. But before you reach for that all-purpose white flour to whip up a batch of muffins, know that not all flours are created equal. Knowledge is power. So if you want a slice of bread or spaghetti noodles that didn’t have a past life as a vegetable, you need to be savvy and know which flours won’t hinder your weight loss efforts.

We all know white rice is the black sheep of the rice family, but you may not know which flours are the healthier option—that’s where we come in.

We’re going to tell you all about the best flours for weight loss.

Need more help crafting the perfect weight loss plan? Check out our BodyRock Meal Plan for recipes and more!

The Best Flours for Weight Loss

If you’re looking to lose weight or clean up your carb intake, here are the best flours to stock up on (in no particular order).

For those of you looking to break-up with carbs, check out our BodyRock Low-Carb Lifestyle eBook.

  • Almond Flour

  • Keto peeps rejoice, this nutty flour made from ground almonds is one of the healthiest flour choices on the market! It’s also an excellent option for those with gluten intolerances. Almond flour has far greater health benefits compared to all-purpose flour — triple the fiber and double the protein — not to mention some heart-healthy fats.
  • Best Uses: An excellent choice for breakfast foods (pancakes, waffles), baking cakes or using as a gluten-free breading for chicken or fish.
  • Avoid Using: As a 1:1 baking substitute for all-purpose flour as it’s too fine and doesn’t bind well, so it’s best to blend with another flour when baking. 
  • Recipe: Try our Almond Flour Pumpkin Cookies.
  • Chickpea Flour

  • Made from ground chickpeas, chickpea, or garbanzo bean flour is a super healthy choice and one of the best flours for weight loss. With five times the fiber and double the protein compared to all-purpose flour, this flour’s claim to fame is that it makes an excellent binder however, you have to watch out as it does have a beanie taste so it’s not great in cakes.

  • Best Uses: As a binding agent in baked goods (muffins or breads), breading for deep-fried foods, a binder for burgers or patties or in savory pancakes.
  • Avoid Using: In delicate baked goods due to the bean taste.
  • Recipe: Try our Chickpea Flour Flatbread Recipe.

  • Cassava Flour

  • Cassava or yuka is a tuber plant (think potato) that’s a staple ingredient to Southern America, Africa, and Asia. Cassava, like a potato, is peeled then dried before its ground into flour. Given cassava is a starchy tuber it’s not only gluten-free but it’s also high in carbs versus conventional flour. Cassava is versatile and lends itself well to many recipes that require flour because of its neutral taste.

  • Best Uses: In baking, cassava is excellent for tortillas or as a binder in burgers.
  • Avoid Using: If you’re on a low-carb diet.

  • Coconut Flour

  • Made from the dried meat of a coconut, coconut flour is a nutritional rockstar with 10g of fiber in just ¼ cup! Coconut flour is known for its high absorption, so if you’re using it in a recipe always remember to up your water/liquid content. However, even though this flour is high in fiber it does have two drawbacks, it’s higher in fat and isn’t suitable for 1:1 baking substitute due to its absorbency. 

  • Best Uses: In baked goods, pancakes, or as breading.
  • Avoid Using: In low-fat diets or in 1:1 baking.

  • Whole-Wheat Flour

  • Made from wheat berries that still contain the germ and bran, whole-wheat flour is more nutritious than white flour as it contains fiber, iron, B6, and magnesium. Watch out though as this flour is quite dense and has a strong taste, so it isn’t advisable to use it as a 1:1 switch; especially when baking.

  • Best Uses: Bread, savory pastries doughs, pancakes, waffles, or muffins.
  • Avoid Using: As a 1:1 replacement as it’ll be too dense and has a strong taste.

  • Oat Flour

  • Oat flour is made from ground oats and is naturally rich in protein and fiber. Oat flour is sweeter tasting so it works well with baked goods, and like oatmeal cookies, this flour is on the chewier side. For best use, combine this flour with traditional wheat flour to up your protein intake. Perhaps the best thing about oat flour is you can make it at home by tossing oats into a food processor and presto, you’ve got flour!

  • Best Uses: Muffins, cookies, bread, and even in protein balls.
  • Avoid Using: If you have gluten sensitivity unless it’s certified gluten-free oats.

  • The Best Flours for Weight Loss

    To succeed at weight loss one of the best ways is to find crafty ways to satisfy your urge for a muffin; in this case, by elevating the flour to something with fewer carbs and more fibre. If you can modify the ingredients of your muffin with one of these flours for weight loss, it’s a win-win! This way you can eat great even when losing weight.

    Up your weight loss game by joining the BodyRock family today for access to workout videos and a friendly community to help you achieve your fitness goals. 


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