Alternative flours… are they really healthier?

Are alternative flours really healthy? Is wheat flour really bad? In recent years, interest in alternative flours has increased: almond, coconut, chickpea, gluten-free oats, quinoa, brown rice… Their popularity has grown thanks to gluten-free diets, healthy baking, and the search for more nutritious options for home cooking. However, alongside this trend, the idea has also emerged that wheat flour is “bad” by default, which is not entirely true. In this article, we analyze whether these alternative flours are truly healthier, what benefits and limitations they have, and whether wheat flour deserves the bad reputation it sometimes receives.

Is wheat flour really bad?

Wheat flour is not harmful in itself. The problem lies in how it is processed and consumed. Refined wheat flour, the most common type, has lost much of its fiber and nutrients during refinement. This causes it to digest very quickly and produce glucose spikes, especially when used in pastries, cookies, or ultra-processed breads. For this reason, it is often associated with unhealthy diets. However, whole wheat flour —which retains the entire grain— is nutritious, rich in fiber, and completely suitable within a balanced diet. It is part of dietary patterns as well recognized as the Mediterranean diet.

Regarding gluten, it is only a problem for celiac individuals or those with specific sensitivities. For the general population, consumption does not pose risks. Therefore, it is not about demonizing wheat, but about distinguishing between refined and whole versions and avoiding excessive consumption of industrial products containing it.

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So… are alternative flours healthier?

Alternative flours can have more interesting nutritional profiles than refined flour, although not all are better in every context. Each one offers different properties and works better in some recipes than others. Their value depends on your goals: reducing carbohydrates, avoiding gluten, increasing fiber, boosting protein, or simply varying your diet.

Here is an overview of the main alternatives available today:

Almond flour
Widely used in healthy baking and low-carb diets. Rich in healthy fats, protein, and vitamin E, and very satiating. Its downside is that it is high in calories and not suitable for allergy sufferers.

Coconut flour
Notable for its high fiber content and low carbohydrate level. Its naturally sweet flavor makes it ideal for desserts, but it absorbs much more moisture than other flours, requiring adjustments in recipes.

Chickpea flour
A very nutritious option, high in plant protein and fiber. Its flavor is stronger than other flours, making it perfect for flatbreads, savory doughs, or traditional recipes like socca or farinata. In vegan cooking, it can also replace eggs.

Oat flour
Probably one of the most versatile and easy-to-use alternatives. Provides soluble fiber beneficial for cholesterol and helps maintain satiety. Mild and compatible with almost any recipe. If gluten must be avoided, it should be certified gluten-free.

And more..

Rice flour
Very common in gluten-free cooking. Neutral taste and easily digestible. White rice flour is nutritionally poorer, while brown rice flour provides more fiber and minerals.

Quinoa flour
Rich in minerals and complete proteins, it is highly nutritious, though less common due to its distinct flavor and price. Often mixed with other flours for better textures.

Chestnut flour
Naturally sweet and aromatic, ideal for autumn desserts or sweet breads. Less versatile than other flours and more expensive.

Spelt flour
An interesting gluten-containing option: more digestible and nutritionally better than modern wheat. Highly valued for baking and pastries.

So… which flour to choose?

Are alternative flours really healthy? There is no universally perfect flour. It depends on your goal:

• To reduce carbs: almond or coconut.

• To increase satiety and fiber: oats or chickpea.

• To avoid gluten: brown rice, certified oats, quinoa, or chestnut.

• For traditional recipes: whole wheat or spelt.

The key is not to replace one flour with another “because it’s trendy,” but to seek variety. Alternating types allows you to obtain diverse nutrients and discover new ways to cook without sacrificing flavor.

Cooking notes…

Additionally, many alternative flours not only change the nutritional value of a recipe but also its culinary behavior. Some absorb more water, others need more fat or eggs, and some require blending for proper texture. Therefore, when trying a new flour, it’s normal for the first recipes not to come out perfectly: each has its own “rules.” Still, this trial-and-error process allows discovering new flavors and creative preparations. The rise of alternative flours responds not only to a health focus but also to a culinary trend that encourages more home cooking, better understanding of ingredients, and connecting with producers offering higher-quality raw materials, especially appreciated in digital marketplaces like mentta.

Alternative flours offer interesting benefits and can enrich your diet, especially when replacing refined flours in homemade recipes. But they are not mandatory or universally superior. Whole wheat flour remains a healthy, accessible, and perfectly valid option.

The key is to choose high-quality flours, avoid excessive ultra-processed products, and experiment to find the combination that best suits your tastes and needs. If you want to discover new flours or artisanal varieties, marketplaces like mentta offer alternatives from small producers not easily found in traditional supermarkets. Visit our blog for more gastronomic information!