Are you getting enough protein in your diet?
The recommended daily intake for protein is approximately 45g for the average woman, or 55g for men. If you didn’t already know, it’s important to get enough protein in your diet everyday as it plays a vital role in keeping our bodies functioning.
Numerous studies suggest that a high-protein diet has major benefits for weight loss along with metabolic health. Protein, along with fibre, keeps you feeling fuller for longer, which in turn may reduce cravings and potential overeating. This can help keep weight down whilst fuelling our cells with the right nutrients they need.
Eating protein rich foods also has many fitness benefits, including building lean muscle, reducing muscle loss and speeding up recovery after exercise or an injury. Your body uses protein to help repair and rebuild tissue. Along with building muscle, it is also needed for bones, skin and cartilage. Did you know your hair and nails are also mainly constructed of protein? So, if you want to have a healthy mane of hair – keep reading!
Good news for any vegetarians, vegan, or people on a plant-based diet, meat isn’t the only source to get your protein! In fact, dietary guidelines suggest it’s better to consume your protein from a range of food, not just animal products, as to keep a varied diet.
A great way to incorporate more protein into your diet is through flour. Flour is extremely versatile and can be used to make a variety of delicious foods. From bread, cakes and cookies to pasta, pies and pizza dough, it can also be used as a thickener in sauces and stews.
We have compiled a handy list of the most protein rich flours we sell here at Wholefood Earth -
Chickpea Flour
Chickpeas are part of the legume family, the flour is produced from dry chickpeas and is also known as garbanzo flour, gram flour and besan. Chickpea flour is said to have fairly neutral but mildly nutty flavour to it, which works well in both sweet and savoury recipes.
Compared to standard wheat flour, Chickpea flour has a much higher nutritional value as well as being lower in calories. However, it is still likely to be more filling that wheat flour, due to its high fibre and protein content. Chickpea powder is also a great substitute for anyone with wheat or gluten intolerances.
Chickpea flour is an excellent source of protein, containing approx. 20 g per 100g. What’s more, it is a fantastic protein source for vegetarians and vegans, as chickpeas contain 8 of the 9 essential amino acids, the structural components of protein that need to be obtained from your diet.
Soya Flour
Soya flour is made by grinding soybeans into a fine, pale-yellow powder. It has a slightly nutty taste, but it is very mild making it a very versatile flour as it takes on and absorbs the flavours of whatever you mix it with.
With an impressive 40g of protein per 100g, Soya flour is one of the most protein rich flours out there. It should come as no surprise as Soya is actually the most widely consumed source of protein on the planet. Soya flour also contains all of the essential amino acids that the body is unable to make on its own.
Soya flour boasts a wide range of vitamins and minerals, making it nutritionally superior compared to conventional flour. Along with its significant protein content, soya flour is also a great source of iron, fibre, magnesium, calcium along with vitamin C. Soya flour is also naturally gluten-free.
Quinoa Flour
As the name suggest, Quinoa flour is derived by grinding the small whole grain quinoa seeds into a powder. Quinoa flour lends a moist, tender texture to baked goods, it has a bold flavour with some people reporting it can be a little bitter to taste. However, gently toasting the flour beforehand can balance out the flavour and make it more versatile.
Quinoa flour has a high amount of protein at approx. 14g per 100g. The proteins in quinoa offer a wide range of amino acids. Amino acids are imperative for supporting muscle development and immune activity, among other essential functions. It is also a good source of fibre, magnesium, iron, and full of antioxidants.
As quinoa is technically classified as a pseudo cereal, not a grain, it does not produce gluten as most grains do. This means Quinoa flour is completely gluten free, so a perfect substitute for anyone with a gluten intolerance!
Teff Flour
Whole grain teff is an ancient grain and is actually the smallest grain in the world. Teff flour is made by grinding the grain into flour and can also be fermented to create flatbread. It is also available in either a brown or white variety. Teff flour has a slightly sweet and malty flavour, which makes it ideal for baking.
Teff flour includes a good amount of protein at approx. 13g per 100g. Due to its high protein content, it contains many essential amino acids. Protein and amino acids are important as the building blocks of your tissues. Furthermore, it holds more calcium than any other grain and is the sole ancient grain that contains vitamin C. Teff-riffic!
