If you are on a low-carbohydrate diet, you have to make many sacrifices due to the abundance of carbohydrate-rich foods in American culture. However, research from the February 2006 issue of "Archives of Internal Medicine" indicates that the sacrifice is worth it, as low-carbohydrate diets were found to be effective for weight loss. If you like to bake, you can use several items as flour substitutes for low-carb cooking.
Soy Flour
Soy flour is made from soybeans, which are rich in protein and also used to make tofu. Soy flour is low in carbohydrates, with just 9 g per 1/4 cup, compared to 26 g per 1/4 cup of whole wheat flour. Soy flour is also rich in fiber, with 6 g, and protein, with 15 g. Research from the May 2004 issue of the "Journal of the American College of Nutrition" indicates that high protein diets can be highly effective for weight loss, so soy flour may be beneficial.
Almond Flour
Almond flour is made from ground almonds, which are rich in fat but low in carbohydrates. Almond flour is higher in calories than wheat flour -- 160 calories per 1/4 cup compared to 130 calories per 1/4 cup of wheat flour -- but is much lower in carbohydrates. Each 1/4 cup serving of almond flour contains just 6 g of carbohydrates, which is 20 g less than 1/4 cup of wheat flour.
Coconut Flour
Like almonds, coconuts are rich in fat, so coconut flour is higher in calories than wheat flour. A 1/4 cup serving of coconut flour provides 160 calories, with 4 g of fat, 16 g of carbohydrates and 10 g of fiber, which can make it appropriate for low-carbohydrate cooking.
Defatted Sunflower Seed Flour
Sunflower seeds are rich in fat and protein but provide few carbohydrates, which makes sunflower seed flour a good choice for low-carb cooking. Defatted sunflower seed flour is particularly diet-friendly, as it has some fat removed as well. A 1/4 cup serving of partially de-fatted sunflower seed flour contains 50 calories, with about 6 g of carbohydrates.
References
- "Archives of Internal Medicine"; Effects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors: A Meta-Analysis of Randomized Controlled Trials; A.J. Nordmann et al.; February 2006
- LIVESTRONG.COM MyPlate: Calories in Hodgson Mill Soy Flour
- LIVESTRONG.COM MyPlate: Calories in Arrowhead Mills Whole Wheat Flour
- "Journal of the American College of Nutrition"; The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review; T.L Halton, F.B. Hu; May 2004
- LIVESTRONG.COM MyPlate: Calories in Almond Flour
- LIVESTRONG.COM MyPlate: Calories in Let's Do... Organic Coconut Flour
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