Flour, particularly flour made from grains, such as wheat and rice, contain some protein but are particularly high in carbohydrates, providing 70 to 80g of carbohydrates per 100g serving, and may not be appropriate for individuals following a low-carbohydrate diet. If you are on a low-carbohydrate diet, experiment with alternative flours that contain more protein. Nutrient-rich, low-carbohydrate flour alternatives include soy, peanut and sesame seed flours.
Soy Flour
A 100g serving of low-fat soy flour provides 375 calories, 46g of protein, 9g of fat, 1.3g of saturated fat, 35g carbohydrates and 16g of dietary fiber, according to Nutrition Value. It is appropriate for those with a wheat allergy. While you cannot replace all of the wheat or enriched flour in regular recipes with soy flour unless it is a soy flour-specific recipe, you can replace a portion. In recipes for baked goods, except those for yeast-raised baked products, substitute up to 25 percent of the regular flour with soy flour. Since soy flour adds moisture to recipes, you can also use it as a cholesterol-free egg replacer. Simply replace one whole egg with 1 tbsp. each of soy flour and water mixed together. Store soy flour in the refrigerator or freezer.
Peanut Flour
Peanut flour, a legume-based flour like soy, is also gluten-free and low in carbohydrates. A 100g serving of defatted peanut flour offers 327 calories, 52g of protein, 1g of fat, 35g of carbohydrates and 16g of dietary fiber. You can substitute 30 percent of regular or self-rising flour with peanut flour in your favorite recipes. However, since peanut flour is not self-rising, you must add a rising agent in your recipe -- if specified. According to an article in the Journal of Food Technology in November 2010, peanut flour is non-sticky and free-flowing so it blends easily with other ingredients -- such as food powders -- making it ideal for protein-rich instant drink mixes or beverage powders.
Sesame Seed Flour
Sesame seeds, much like other nuts, seeds and legumes, can be ground into a fine powder or flour. A 100g serving of low-fat sesame seed flour provides 333 calories, 50g of protein, 2g of fat and 36g of carbohydrates. Portuguese researchers made breads using differing ratios of wheat to sesame seed flours and a panel evaluated the breads by a grading system through sensory analysis. The bread made with 30 percent sesame seed flour and 70 percent wheat flour earned the best scores of the sesame seed/wheat flour varieties. Its qualities, internal and external, were similar to bread made from 100 percent wheat flour. Bread made with 50 percent sesame seed flour and 50 percent wheat flour earned average results. It was still acceptable. Sesame seed flour can replace up to 50 percent of the wheat flour in a bread recipe without significantly sacrificing quality, according to this study, published in Archivos Latinoamericanos de Nutricion in June 1988.
References
- All Recipes: Using Alternative Flours
- Nutrition Value: Soy Flour, Low-fat
- Nutrition Value: Peanut Flour, Defatted
- Journal of Food Science: Analysis of Ingredient Functionality and Formulation Optimization of an Instant Peanut Beverage Mix
- Pubmed: Sesame Seed: Use of Sesame Flour in Protein Mixtures
- Nutrition Value: Seeds, Sesame Flour, Low-fat
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