Pulse Flour: A Healthy Baking Alternative

Not all four is grain. “Pulse fours” are becoming more mainstream as plant-based diets gain popularity. These fours provide a good source of protein along with other nutrients. They are also gluten free. Pulse fours are made from pulses or the edible seeds of legumes, including dry beans, chickpeas,
lentils, lupin (lupini) beans, and multiple varieties of peas.

You can buy chickpea four plain or blended with other glutenfree fours. A 1/4-cup serving of chickpea four contains 120 kilocalories, 21 grams carbohydrate, 5 grams fber, 1.5 grams fat, and 5 grams protein. Key nutrients include folate, copper, and manganese. This four has a fne texture. The nutty, mild favor works well for sweet products.

Lentil four is the most nutrient-dense pulse four. You can combine it with other fours, such as almond or brown rice, in sweet and savory recipes. A 1/4-cup serving of lentil four contains 170 kilocalories, 29 grams carbohydrate, 14.5 grams fber, 0.5 grams fat, and 12 grams protein. Key nutrients include folate, iron, manganese, and potassium.

Green pea four has a mild, almost sweet favor. It is slightly lower in calories than other fours. A 1/4-cup serving of green pea four contains 100 kilocalories, 18 grams carbohydrate, 8 grams fber, 0 grams fat, and 8 grams protein. Key nutrients include folate, iron, thiamin, and zinc. Be aware that this four will turn baked goods green!

Lupin four is another good source of plant-based protein. A 1/4-cup serving of lupin four contains 110 kilocalories, 12 grams carbohydrate, 11 grams fber, 2.5 grams fat, and 11 grams protein. This four also promotes the “good gut bugs.” Individuals with peanut or soy allergies should be cautious about consuming items prepared with lupin four. This four should be blended with other fours to offset the bitter favor.

Source: The Ultimate Guide to Pulse Flours, www.todaysdietitian.com

What Does Gluten-Free Mean?

Gluten is a protein found in wheat, barley,malts, triticale (a cross between wheat and rye), and rye. Foods that typically contain gluten include bread, pasta, crackers, cereal,candies, brown-colored soda, beer, and gravy. Manufacturers now produce gluten-free products labeled “gluten-free” indicating products do not include ingredients containing gluten.

Examples of gluten-free foods: rice, corn, potato, soy, buckwheat, most dairy products, eggs, meats, beans, fish, fruits, and vegetables.

gluten free

Gluten-Free Diets

Approximately one percent of Americans have Celiac Disease and are prescribed a gluten-free diet. When people with this disease eat gluten, they are likely to become ill, have stomach pain and diarrhea, because their small intestines become inflamed and damaged. After multiple exposures to gluten, the intestines lose their ability to absorb essential nutrients.

Some people may experience weight loss when they initially begin this diet, partially due to the limited number of gluten-free products. There is recent interest in using a gluten-free diet for weight loss, though gluten-free diets are not recommended as a long-term solution. There is no evidence showing that a gluten-free diet will lead to weight loss. Gluten-free products contain a similar number of calories and may have increased sugar and fat to make them palatable.

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