While maida is quite easy to add to so many cakes and breads, it's usually fibre-less and nutrient-less, therefore causing blood sugar spikes, inflammation, and weight gain. But you don't have to worry since there are healthy alternatives to maida that can give you nutritional benefits without giving up on the taste. Here are six versatile and nutrient-dense substitutes you can use for cooking and baking.
Whole Wheat Flour
The closest and most nutritious substitute for maida is undoubtedly whole wheat flour. Where refined flour has all bran and germ removed, with all the fibre, vitamins, and minerals removed with those, whole wheat flour holds on to the bran and germ, giving a nutty flavour to the dishes but can be used in even rotis to cookies or muffins. It also contains iron and B vitamins that help in energy production as well as healthy digestion. It may make baked goods denser, but it is a wholesome choice for daily cooking.
Almond Flour
Almond flour is made from blanched, ground almonds. It is a fantastic gluten-free option. It is very rich in protein, healthy fats, and vitamin E which can be very beneficial to the skin and heart health. This tastes nutty with a very lightly sweet flavour. Its fat content is high, therefore contributing to the soft texture that these baked products come in when using almond flour. But because it is denser compared to regular flour, then it might have to be combined with other flour or used for recipes using almond flour.
Oat Flour
Maida can also be replaced by oat flour, which is also rich in fibre. One can make it at home by grinding oats in the blender. It has a mild flavour that goes with both savoury and sweet dishes. Oats are also full of beta-glucan, a type of fibre that helps lower cholesterol and supports heart health. Ground oats can be used well with pancakes, muffins, or breads. Oat flour adds to the slight chewiness and fluffiness of baked products.
Coconut Flour
Since it has no gluten, often does not mix well unless used in conjunction with another flour to avoid a crumbling texture. It is rich in fibre, protein, and healthy fats, so it's perfect for low-carb and ketogenic diets. Since it is naturally sweet, it may lower the requirement of adding sugar to recipes. However, since it is highly absorbent, coconut flour must be used with an additional amount of moisture, either by increasing the liquids in a recipe or by using it together with other flours. It is excellent for baking, especially in recipes like brownies, muffins, and cakes.
Chickpea Flour (Besan)
Chickpea flour, also known as gram flour or besan, is obtained from ground chickpeas. It is a nutrient-rich, gluten-free substitute for maida. Chickpea flour is rich in protein, fibre, and essential minerals like iron and magnesium. It is used extensively in Indian cuisine to make dishes like pakoras, cheelas, and socca, a flatbread. Chickpea flour has a very strong, earthy flavour and is best used in savoury dishes or to thicken soups and sauces. It's also high in protein, which may aid in satiety and thus be beneficial for weight management.
Spelt Flour
Spelt is an ancient grain that nutritionally is similar to whole wheat but easier to digest because of its different gluten structure. This spelt flour is an excellent source of protein, fibre, and a few minerals, including manganese, phosphorus, and magnesium. It has an extremely mild, slightly sweet, nutty taste suitable for baked goods like bread, muffins, or cookies. The spelt flour is not gluten-free; however, its lighter texture makes it more versatile than whole wheat for delicate pastries. If you are using spelt flour, you must alter your liquids because it soaks more than maida.
Tips on choosing the right substitute flour
1. Substituting flour depends on the texture and flavour that your recipe requires. In simple words, here is quick advice.
2. Use whole wheat or spelt if you want dense and chewy textures, as in bread.
3. For gluten-free baking, one could use a mix of almond and oat flour mixed with other gluten-free flours, such as coconut flour which works well in low-carb recipes but gives off some subtle natural sweetness. Chickpea flour is also the best at savoury dishes that require denser and earthier flavour.
Using healthier alternatives to maida is a small step towards big nutrition overall. They add variety to your meals besides added fibre, protein, and essential nutrients. Try these flours in your favourite dishes and see which works best for you, enjoying the health they bring to your cooking.