Is flour really the problem?

By Cherice Bronte-Tinkew, RD

I can’t tell you how many times persons have mentioned flour being the biggest problem in their diet. Sometimes, they may say ‘I need to cut out the flour!’

There are persons diagnosed with a gluten sensitivity or Celiac disease, which means their bodies cannot process gluten, a protein found in wheat, the raw ingredient for flour. Hence, this requires a gluten-free diet.

If you don’t fall into this group, I encourage persons to look at the composition of their meals. Ask yourself, ‘Am I leaving out any nutritious or essential foods?’. Have you found yourself just eating bread alone or even just a few crackers or biscuits alone and as a meal?

It’s important to get a wide variety of foods to get different nutrients. This leads to good nutrition and a better functioning body, especially when trying to reduce weight.

Portion control and adding other helpful ingredients can help one think differently about items made with flour. Nutrients such as carbohydrates, protein, fats, vitamins and minerals are found in many different foods.

Bread and flour products are made up of mostly carbohydrates. Carbohydrates include sugars, starch and dietary fibre. Carbohydrates give our bodies energy, and we do need a good amount of energy daily.

Increasing dietary fibre can help. This can help manage weight, reduce the risk of type 2 diabetes, heart disease and even cancer.

Dietary fibre is found in many other options. So next time you are kneading the dough, why not reduce the white flour and add in some bran, rolled oats, chopped spinach, sweet potato pieces, or ground flaxseeds. This can bring early satiety when having a meal.

It’s important to note this is just one part of a meal and a meal should contain other foods like meats, fish, milk, peas or beans. These foods provide a source of protein, vitamins and minerals.

Adding foods like this can influence early satiety, too. This means you can give your body, the nutrients it needs and control portions. Additionally, fruits, vegetables and healthy cooking oils and fats can complete the meal.

Is flour really the main problem or is it the way we use it? Easy recommendations include cutting down on the portions by adding in more dietary fibre and add sources of protein to help complete the meal.

One can prepare protein sources in advance and store in the refrigerator. Boiled eggs, curried channa and tuna salad can be prepared the night before and stored safely in the refrigerator for the next day. Chicken breast or turkey breast can be baked, sliced and stored in the freezer for up to three months.

Variety is the spice of life, and it matters truly when it comes to one’s nutrition. Besides mixing up the ingredients in bread and other flour products, one can use other options such as ground provisions or breadfruit to pair nicely with tuna salad or bodi and channa for breakfast.

We are blessed to be surrounded by many options in the Caribbean, and it can work to our benefit to improve and maintain good health.

Cherice Bronte-Tinkew has been a registered dietitian for over nine years. She is a member of the Trinidad and Tobago Association of Nutritionists and Dietitians.

For more information:

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Email- justchernutri@gmail.com