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Numerous controversies still hover around the use of flour on a diet.  For supporters of exclusion from the diet, arguments boil down to surges in insulin in the blood, high-calorie content, and a carbohydrate basis.  If you look in more detail, it turns out that flour useful for proper nutrition is also found on store shelves.  Several species have low-calorie content and a glycemic index.

We offer you an overview of 13 types of flour:

  1. Wheat flour
  2. Whole wheat flour
  3. Corn flour
  4. Rice flour
  5. Rye flour
  6. Buckwheat flour
  7. Oat flour
  8. Flaxseed flour
  9. Barley flour
  10. Soy flour
  11. Pea flour
  12. Chickpea flour
  13. Coconut flour


General characteristics:  In appearance, a white, yellowish or creamy powder, the shade depends on the variety. The variety is rich in vitamins from the B group. It contains magnesium and potassium, phosphorus, calcium, and a number of other trace elements.

Energy value: Caloric content: 340-365 kcal. High GI (glycemic index) – 85. BJU (proteins, fats, carbohydrates) per 100 g: 9-11 g; 0-1.2 g; 74-77 g.

Benefit: Positive effect on the functioning of the nervous system and activation of mental functions, replenishment of energy, and strength. The condition of hair and skin, nails, blood improves. General well-being is stabilized.

Harm or contraindications: Increase in body weight. It is forbidden to include in the diet with gluten intolerance, diabetes, obesity, allergies, or high blood pressure.

Where it is used: Pp-baked goods (pancakes, pancakes), cheesecakes, breading for meat and fish. Used for making sauces, dough.

Cost: For 1 kg – from 50 rubles and more. This type of flour is easy to find in any grocery store, as it is used in the kitchen more often than others.

Verdict: On weight loss, it is recommended to exclude. When gaining weight, it is allowed to leave. In both situations, the highest grades are prohibited. It is better to take wallpaper flour, a product of 2 grade, or even replace it with another variety.


General characteristics: A subspecies of wheat flour obtained by grinding grain without cleaning from husks and germs, sifting. The particles are large, and the tint is yellowish. The composition is rich in vitamins E and group B. Minerals: calcium and iron, chromium, manganese, selenium, and potassium. A high percentage of fiber.

Energy value: Calories: 295-340 kcal. Average GI (glycemic index) – 65. BJU (proteins, fats, carbohydrates) per 100 g: 10-13 g; 2-2.5 g; 55–61 g.

Benefit: Improving digestive processes, preventing obesity and atherosclerosis, removing toxins and heavy metals from the body. This flour on proper nutrition does not allow weight to increase, but, on the contrary, helps to reduce it. The levels of bad cholesterol and sugar do not rise.

Harm or contraindications: Exacerbation of chronic gastrointestinal diseases. Therefore, it is not recommended to use it for diseases of the stomach, intestines, liver, and pancreas. Prohibition with dysbiosis.  

Where it is used: Baking pp-bread – denser in texture, but no less healthy. Added to the pancake dough, pancakes.

Cost: From 50 rubles and more per 1 kg. Prices are sometimes overstated because of the opinion that c / z flour belongs to the elite varieties. Private producers appear, with an acceptable price tag, which is often lower than for wheat flour.

Verdict: Whole grain flour is a great option when switching to a weight loss diet and making diet adjustments. Contains mainly complex carbohydrates, fiber, vitamins, minerals. Permitted limitedly on type 1 diabetes.


General characteristics: A yellowish-whitish substance with a sweetish odor and floral aroma. The texture is crumbly. Lots of fiber, no gluten. A number of vitamins: E, group B, A. Trace elements: potassium, calcium and phosphorus, iron, magnesium.

Energy value: Caloric content: 330-335 kcal. Borderline GI (glycemic index) – 70. BJU (proteins, fats, carbohydrates) per 100 g: 7-10 g; 1-1.5 g; 70-72 g.

Benefit: Normalization of the functions of the nervous system, increased blood flow to the brain, stabilization of the heart and blood vessels, and digestion. The regeneration in tissues is accelerated, the growth of muscle mass is stimulated during intensive training. At the same time, fat cells break down, metabolism is activated.

Harm or contraindications: It is forbidden for people with acute gastrointestinal diseases, blood clotting problems. It is required to exclude from the diet for diseases of the pancreas in order to reduce the load.

Where it is used: Making tortillas, cheesecakes, muffins, and casseroles. For a better look, it is recommended to add butter to the flour.

Cost: From 40 rubles per 1 kg. Easy to find in stores, especially large chains. It is believed that this type of flour is for the poor, but the variety is extremely useful.

Verdict: Although the GI is high, cornmeal is allowed for weight loss and intensive training. It contains a lot of fiber and nutrients.


General characteristics:  White powder obtained by grinding rice grains into crumbs. It contains a lot of starch and little fiber. A number of vitamins: group B, PP, E. Trace elements: zinc and molybdenum, selenium, iron and phosphorus, potassium. A complete amino acid profile is present. No gluten.

Energy value: Caloric content: 320-365 kcal. High GI (glycemic index) – 95. BJU (proteins, fats, carbohydrates) per 100 g: 5-7 g; 0.5-1.5 g; 78-80 g.

Benefit: Cleansing the body of harmful substances, removing excess fluid, replenishing energy reserves. Rice flour is gluten-free and is considered hypoallergenic. Suitable for those who find it difficult to eliminate sugar from the diet, as rice flour reduces the need for sugary foods.

Harm or contraindications:  Increase in body weight in the absence of control over portion sizes. It is forbidden for diabetes, obesity, a tendency to hemorrhoids, or constipation. In the presence of diseases of the gastrointestinal tract, liver, kidneys, it is required to limit the use.

Where it is used: Pp-baked goods (pancakes, pancakes, and pancakes), sauces. The resulting dishes are more tender, soft, and dense than wheat flour. For yeast dough, it can be mixed with

Cost: From 140 rubles per 1 kg. It is not so common in stores, but you can easily find it on the shelves of large chains.

Verdict: This type of flour contains little fiber, and is based on starch, GI is one of the largest, calorie content is high. Therefore, diets should be careful to include the product in the diet, although the lack of gluten makes rice flour popular with adherents of proper nutrition. With strength training, weight gain can be included in the diet.


General characteristics: Brown-beige shade. It turns out flour by grinding rye grains. Vitamins: A, E, H, K, and group B. Trace elements: manganese, iron, phosphorus and potassium, sulfur, magnesium, and copper. The composition contains useful amino acid lysine. It is gluten-free.

Energy value: Caloric content: 290-300 kcal. Low GI (glycemic index) – 40. BJU (proteins, fats, carbohydrates) per 100 g: 7-10 g; 1-2 g; 59–63 g.

Benefits: Supporting well-being during intense sports training and increasing energy expenditure, reducing body fat. Maintaining normal blood cholesterol levels. Development of resistance to stress, stress.

Harm or contraindications: Flatulence, digestive disorders. In case of gluten intolerance, exacerbation of gastrointestinal tract disease, do not use.

Where it is used: Usually in savory baked goods, in bread making. This type of flour gives a sticky dough, and the dish comes out with a pungent smell and taste. It is better to mix with another, softer variety during kneading.

Cost: From 60 rubles per 1 kg. It is rarely found in regular stores, but you can find it in supermarkets in the nutritional departments.

Verdict: Rye flour is the best choice for proper nutrition. Low GI and calorie content, the presence of lysine, and fiber. All this is a plus. Suitable for those who cannot abandon flour products on a diet. For the body, a peeled or wallpaper subspecies will be more useful.


General characteristics: A  grayish powder with a specific taste. Flour is a dietary product. Lots of fiber and protein, but no gluten. A number of vitamins: E, PP, K and group B. Minerals: selenium, potassium, calcium, copper and zinc, iron. The composition contains essential amino acids.

Energy value: Caloric content: 340-360 kcal. Average GI (glycemic index) – 50. BJU (proteins, fats, carbohydrates) per 100 g: 13-14 g; 1-1.2 g; 70-72 g.

Benefit: Replenishment of energy reserves and strengthening of immunity, normalization of the course of nervous processes, blood circulation. The skin, hair, and nails are improved, excess cholesterol is removed, and thyroid function is supported.

Harm or contraindications:  Allergy or individual intolerance to vegetable protein. Forbidden for Crohn’s disease, irritable bowel syndrome. Although the issue of IBS is still being studied.

Where it is used: Pancakes, dumplings with lean poultry meat, vegetable pie, pp-bread. The dough comes out firm. Used for breading.

Cost: From 120 rubles per 1 kg. Not so common in stores. It is easier to make buckwheat powder at home in a coffee grinder or blender.

Verdict: Considered the healthiest flour for proper nutrition. Suitable for both weight loss and weight gain. It has a beneficial effect on blood sugar levels. Not prohibited for diabetics.


General characteristics: Loose particles of a cream shade. It is obtained by grinding oatmeal. The product is rich in riboflavin, thiamine, niacin, vitamins E, and PP. Contains zinc, iron, selenium, potassium, and magnesium. Lots of fiber, beta-glucans, proteins.

Energy value: Caloric content: 350-370 kcal. GI below average (glycemic index) – 45. BJU (proteins, fats, carbohydrates) per 100 g: 12-14 g; 6-7 g; 63–67 g.

Benefit: Increases the production of serotonin, the hormone of joy. This will give the desired mood for maintaining the diet, reduce the severity of hunger attacks. Additionally, the level of stress decreases, the functions of the gastrointestinal tract and liver are normalized, the body is cleansed of “bad” cholesterol.

Harm or contraindications: There are practically no bans. They even prepare jelly from flour, which is given to people with an exacerbation of pancreatitis, gastritis.

Where it is used: Cooking pancakes and pancakes or cookies, pies with fruits and berries, cheesecakes. The baked goods are airy, crumbly.

Cost: From 130 rubles per 1 kg. Sold in healthy food departments. Can be ordered through the online store. It will be cheaper to make flour yourself from oatmeal by grinding in a blender or coffee grinder.

Verdict: Oatmeal is an often recommended and healthy flour in a healthy diet. Suitable for those who train actively. There are little starch and gluten, which is useful for losing weight. There is a lot of fat, you should not get carried away.


General characteristics:  Brownish grains. The raw material is flax, after the extraction of oil, seeds. This type of flour is the leader in protein percentage. It contains a lot of omega-3 and omega-6 fatty acids, antioxidants, and fiber. Complete vitamin profile, zinc, sulfur, chromium, and copper, sodium, potassium.

Energy value: Caloric content: 270-300 kcal. Low GI (glycemic index) – 35. BJU (proteins, fats, carbohydrates) per 100 g: 34–36 g; 10-14 g; 9-10 g.

Benefit: Strengthening the immune defense, improving well-being, activating metabolic processes, and normalizing the digestive tract. There is a positive effect on the heart, blood vessels, hormones, and the nervous system. Cholesterol and blood sugar are stabilized, toxic substances are eliminated.

Harm or contraindications: Bloating, flatulence, indigestion. It is forbidden for kidney stones, gall bladder, thyroid problems. The use of diabetes is limited.

Where it is applied: Preparation of drinks from flour and kefir, an addition to porridge and soups. Used for breading, replace eggs in the dough. Prepare pp buns, cheese cakes, casseroles.

Cost: From 150 rubles per 1 kg. Found only in the departments of dietary, healthy food. Easy to order through the online store.

Verdict: Flaxseed flour is recommended for overweight people due to its low-calorie content, low glycemic index, and a high proportion of protein, Omega-3 acids. It can be added to different dishes or a separate meal.


General characteristics:  Whitish-creamy powder obtained by grinding barley grains. The composition is rich in vitamins E, K, PP, and group B. Flour contains copper, zinc and selenium, sulfur, phosphorus, and potassium.

Energy value: Caloric content: 280-290 kcal. Average GI (glycemic index) – 60. BJU (proteins, fats, carbohydrates) per 100 g: 10-11 g; 1-2 g; 55-57 g.

Benefit: Normalization of metabolism, improvement of food processing, assimilation of useful components. Slow carbs keep you energized for a long time and prevent spikes in blood sugar. Muscles are toned, bones and teeth are strengthened, immunity, and brain activity are improved.

Harm or contraindications:  It is prohibited for gastrointestinal diseases: ulcers, gastritis with high acidity, cholecystitis. Threatens with exacerbation.

Where it is used: Pp-baked goods – barley balls, bread, crispy biscuits, and pancakes. Mixing with other flours is recommended.

Cost: From 120 rubles per 1 kg. Only sold in the health and diet food departments. Can be ordered online or made at home.

Verdict: Barley flour on proper nutrition is not prohibited. However, due to the gluten in the composition, it is recommended to control the frequency of consumption.


General characteristics:  Pale greenish powder, nutty aroma, soft taste. Milled soy contains a lot of dietary fiber. Contains vitamins A, E, K, PP, and group B, beta-carotene. A lot of zinc, iron and manganese, potassium, phosphorus. A leader in protein content.

Energy value: Caloric content: 270-280 kcal. Low GI (glycemic index) – 15-25. BJU (proteins, fats, carbohydrates) per 100 g: 35–40 g; 1-1.5 g; 20-25 g

Benefit: Activation of metabolic processes, including fatty ones, prevention of accumulation of harmful cholesterol, cleansing of toxins, and toxins. Weight goes away, not refundable. The joints and bones are strengthened, the blood sugar level decreases, the condition of the heart, and blood vessels improve.

Harm or contraindications: With excessive use of CNS pathology and hormonal disorders, problems with the reproductive system. It is prohibited in the case of urolithiasis, pregnancy, disruptions in the endocrine system.

Where it is used: Baking pancakes, pancakes, bread. Replacement of wheat flour in dough kneading for any other baked goods such as biscuits.

Cost: From 40 rubles per 1 kg. Found in stores and supermarkets, but not always. The whole and fat-free variety is on sale.

Verdict: Although the ability to reduce weight is not confirmed, the product still benefits the body. Recommended especially for vegetarians.


General characteristics: A whitish-yellowish powder from dried peas. The most valuable properties of the legume are transferred into the product. Lots of fiber. The composition is rich in potassium and phosphorus, iron, sulfur, zinc, manganese. A complete range of vitamins.

Energy value: Calories: 290-300 kcal. Low GI (glycemic index) – 35. BJU (proteins, fats, carbohydrates) per 100 g: 20-22 g; 2-2.5 g; 45-50 g.

Benefit: Stimulation of metabolism, normalization of the digestive tract, endocrine glands. The level of cholesterol is stabilized, the body is saturated with useful substances and antioxidants, the body weight returns to normal.

Harm or contraindications:  Bloating, gas, other disorders. It is impossible for kidney disease, acute form of gastrointestinal diseases, in old age.

Where it is used: Baking pancakes, pancakes, preparing porridge, mashed potatoes or jelly. They make sauces, gravies, add to dishes from meat, mushrooms.

Cost: From 120 rubles per 1 kg. This type of flour is sold in special stores with dietary and healthy products.

Verdict: Recommended with proper nutrition, but not on a regular basis. Flour lowers the GI of other foods when consumed together.


General characteristics:  Light yellow, creamy particles. Obtained from chickpeas (chickpeas). The composition contains a set of vitamins, iron, zinc and manganese, potassium, sulfur and phosphorus. A lot of fatty acids, dietary fiber.

Energy value: Caloric content: 380-390 kcal. Low GI (glycemic index) – 35. BJU (proteins, fats, carbohydrates) per 100 g: 21-23 g; 6.5-7.5 g; 45-50 g.

Benefit: Recovery, acceleration of metabolism, help in shedding extra pounds. The amino acid methionine improves the functioning of the central nervous system. Chickpea flour does not provoke surges in sugar and insulin.

Harm or contraindications: Limit with a tendency to digestive disorders. Completely exclude in case of allergies, gout, ulcers and diseases of the gastrointestinal tract, kidneys in an aggravated form.

Where it is used: Cooking pancakes, waffles, pancakes, tortillas. Cutlets and hummus are made from flour with proper nutrition. Add to sauces, soups.

Cost: From 180 rubles per 1 kg. The price is high, as is the whole chickpea. If chickpeas are often found in stores, then flour from them is less common.

Verdict: Chickpea flour is an excellent choice for those who want to tidy up the body, lose weight, and start eating right. It is added to any dishes.


General characteristics:  White powder, like shavings. It is obtained from the pulp of coconuts. A source of essential acids, healthy fats and fiber. The composition is rich in potassium, zinc, selenium, magnesium and calcium. Vitamins B, C, E and K.

Energy value: Caloric value : 460-470 kcal. Low GI (glycemic index) – 45. BJU (proteins, fats, carbohydrates) per 100 g: 18–20 g; 16-17 g; 55-60 g.

Benefit: Absorption of toxins, cholesterol, simple sugars, and then excretion from the intestines. It has a positive effect on blood vessels and blood composition, strengthens teeth, bones and immunity. Normalizes the digestive tract.

Harm or contraindications:  Forbidden in case of intolerance, problems with digestion. Use in childhood is undesirable.

Where it is used: Cooking baked goods (pies, muffins) and pp-desserts. Flour is used to thicken drinks, soups, purees, breading for fish or meat.

Cost: From 600 rubles per 1 kg. Not everyone will have such a price tag. Rarely found in stores.

Verdict: Considered a healthy flour with proper nutrition. It is not recommended to consume in large quantities due to the high-calorie content.

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