Introduction to Gut-Healthy Flours
Welcome to “Gut Instincts” with Dr. Steven Gundry! Today, we are exploring different types of flours in terms of their impact on gut health. From superfoods to those that should be discarded, this article ranks various flours and provides insights into which ones can enhance your diet.
The Problem with All-Purpose and Whole Wheat Flour
Our first contender, all-purpose flour, receives an ‘F’ ranking. Derived from wheat, it contains proteins that often trigger antibodies in certain individuals. Similarly, whole wheat flour, despite its “whole” label, is ground too finely and packed with harmful lectins. Avoid these options if you want to maintain a healthy gut.
Almond and Coconut Flours: Beneficial Alternatives
Almond flour, particularly the blanched variety without the peel, is a better choice with fewer adverse lectins. It ranks highly. Coconut flour also shines as a superfood due to its fiber content and MCT oil, though it requires careful water ratio adjustments for optimal use.
Why Rice and Chickpea Flours Are Less Desirable
Rice flour quickly converts into sugar in the bloodstream, making it a poor choice for those mindful of blood sugar levels. Chickpea flour, despite being gluten-free, is not lectin-free and presents problems for those avoiding lectins. These factors contribute to their lower ratings.
Buckwheat and Oat Flours: Lectin Loads
Buckwheat flour initially appeared promising but is ultimately filled with lectins. Likewise, oat flour harbors a gluten-like protein and often tests positive for harmful herbicides, including glyphosate, making it another flour to avoid.
Millet and Sorghum Flours: Lectin-Free and Sustainable
Millet and sorghum flours are lectin-free due to their lack of hulls. Millet, known for its drought tolerance, is considered a super grain. However, these flours should be used in moderation as they can raise triglyceride levels if over-consumed.
Other Flours to Consider: Flaxseed and Masah Harina
Flaxseed flour is filled with omega-3s and fiber but should be stored properly to avoid rancidity. Masah harina, a traditional corn flour, stands out as a safer cornmeal option due to its hull removal process, which significantly diminishes lectin content.
Green Banana and Arrowroot Flours: Prebiotic Powerhouses
Green banana flour, noted for its high fiber content without unwanted sugar, is a gut-friendly superfood. Similarly, arrowroot flour is a prebiotic-rich, lectin-free flour. Both provide excellent alternatives for baking enthusiasts.
The Gluten and Lectin Debate: Rye and Ancient Grains
Rye flour, rich in gluten, doesn’t serve as a safe substitute. Ancient grain flours, often marketed as “healthier,” unfortunately contain the same gluten and protein content as standard wheat, making them unsuitable for those with sensitivities.
Conclusion: Choosing the Right Flours for Gut Health
Dr. Gundry concludes by listing the top flour choices to integrate into your diet: coconut, sorghum, millet, refrigerated or freshly ground flaxseed, green banana, almond, tapioca, arrowroot, and cassava flours. These options are healthier alternatives that can significantly benefit your gut health. By eliminating harmful flours from your diet, you may experience remarkable improvements in overall wellness.
