Flour in Nutrition

When it comes to nutrition, flour choice can have a significant impact on health and physical performance. Each type of flour in nutrition has distinct nutritional characteristics, which can be beneficial depending on individual needs, whether you are looking for a quick source of energy or want to stabilize your blood sugar.

What flour in nutrition?

Oatmeal

Oat flour is made by grinding whole oats. It is a rich source of fiber (especially beta-glucans), which can help lower cholesterol and improve heart health. Oat flour is also a great source of protein, B vitamins, and minerals like iron, magnesium, and zinc. It has a low glycemic index , which helps stabilize blood sugar levels. Plus, it is gluten-free , making it a good alternative for people with celiac disease or gluten intolerances.

Whole oat flour

Whole oat flour is obtained from whole oats, including bran and germ. This flour in nutrition is particularly rich in fiber, thus promoting digestion and the feeling of satiety. It also contains a greater concentration of vitamins, minerals and antioxidants compared to classic oat flour. Whole oat flour is particularly recommended for balanced diets.

Sweet potato flour

Sweet potato flour is made by drying and grinding sweet potatoes. This nutritionally rich flour is naturally sweet and high in vitamins A and C, as well as manganese. It is also a good source of fiber , which helps with digestion and blood sugar control. Additionally, sweet potato flour is gluten-free and has a relatively low glycemic index, making it a healthy option for those looking to avoid blood sugar spikes. It is also rich in antioxidants , which helps reduce inflammation in the body. Rolled Oats Rolled oats are made by steaming and then flattening oat grains. They are an exceptional source of soluble fiber , which is particularly beneficial for heart health. Oats are also rich in protein, B vitamins, and minerals like magnesium and phosphorus. Their regular consumption helps stabilize blood sugar levels , improves digestion, and promotes a feeling of lasting satiety, which can be helpful for weight management. Oatmeal is a popular breakfast choice due to its nutritional benefits and ability to provide sustained energy.

Refined or wholemeal flour for sport?

To quickly boost energy before a workout, especially with a view to gaining mass , it is advisable to opt for a refined flour with a high glycemic index . This type of flour, low in fiber, is digested quickly and provides immediately available energy for exercise. Similarly, to replenish glycogen reserves after exercise, favoring fast-absorbing carbohydrates can be beneficial. Outside of training periods, wholemeal flours are preferable for snacks and meals. Rich in fiber, minerals, B vitamins and proteins, they release energy more gradually, which helps maintain stable blood sugar levels . Whether the goal is muscle mass gain or weight loss, choosing a whole-food flour for meals away from training sessions is the best strategy in terms ofsports nutrition and bodybuilding .

Athletes: why do some people prefer gluten-free flour?

Some athletes choose to reduce their gluten intake, possibly due to intestinal sensitivities . It is important to know that high-intensity and long-term sports activities can weaken the intestine. During exercise, blood flow is mainly redirected to the muscles, to the detriment of the intestine and kidneys. This phenomenon is known as intestinal ischemia . After exercise, although intestinal blood flow is restored, the blood (now rich in lactate and inflammatory proteins) can damage the intestinal mucosa, promoting digestive disorders. When the intestinal mucosa is severely damaged by this process, it can lead to intestinal hypermeability , a common problem among many athletes. Some athletes therefore observe an overall improvement in their physical condition after stopping gluten, although the cause and effect link has not yet been formally established by science. It is important to remember that what works for one person will not necessarily work for another, due to individual differences in food sensitivities!