Wheat flour has long been a familiar ingredient in many kitchens. However, as the need to increase protein and control blood sugar is increasingly concerned, flours made from lentils, green beans, peas and many other beans are becoming a popular alternative.
Expert Veena, Head of Clinical Nutrition Department at Aster Whitefield Hospital (India) said that each type of powder serves different nutritional needs and none of them are completely superior in every aspect.
Whole wheat flour is the main source of carbohydrates, which helps create energy for the body. In addition, it also contains fiber, B vitamins and some essential minerals. Meanwhile, bean flour has a higher content of plant protein and fiber, and also has a lower glycemic index than refined wheat flour.
Thanks to being rich in protein, bean flour supports the development and maintenance of muscle mass, and also helps create a feeling of fullness for a long time. Abundant fiber also helps improve digestion, supports the gut microbiome and contributes to controlling blood sugar as well as cholesterol. In addition, bean flour also provides iron, magnesium, potassium and folate, which are important micronutrients for the process of creating energy and metabolism.
However, experts do not recommend completely removing flour. Combining bean flour with flour in dishes can help increase nutritional value while maintaining the familiar texture and flavor. This mixing method helps supplement protein and fiber without changing too many eating habits.
For people with celiac disease or gluten sensitivity, most bean flour does not contain gluten, so it can be used as a substitute for wheat flour. However, each person has a different tolerance of carbohydrates in beans. If you eat too much or increase the amount too quickly, some people may experience bloating, flatulence, or indigestion. Therefore, you should start with small amounts and gradually increase them to allow your body to adapt.
Beanstarch contains phytate, a natural compound that can reduce the absorption of certain minerals such as iron and zinc if eaten too much for a long time. Therefore, beanstarch should be used in moderation, prioritizing well-cooked dishes and combined with many other food groups to ensure nutritional balance.
People with a history of allergies to beans should be careful when using them and should consult a doctor before adding bean flour to their diet.
According to experts, bean flour does not need to completely replace wheat flour. This is a supplementary ingredient to help increase protein and fiber for meals. When used reasonably and combined with a variety of foods, both bean flour and wheat flour can contribute to creating a full and healthy diet.
