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Flour is a fundamental ingredient in households worldwide, used for making everything from rotis and bread to cakes, cookies, and pasta. Available in various types, flour caters to different dietary needs and culinary applications. Whether you are looking for whole wheat flour for a healthy diet, gluten-free options like rice or ragi flour, or specialized flours like multigrain and maize flour, there’s something for everyone.

Types of Flour

Flour comes in various types, including whole wheat, maida, multigrain, ragi, rice, bajra, jowar, besan, sooji, and buckwheat flour. Each offers unique nutritional benefits, from high fibre and protein to essential minerals like iron, calcium, and magnesium.

Wheat Flour (Atta)

Wheat flour is the most commonly used flour in Indian households, mainly for making chapatis, parathas, and puris.

Key Benefits:

High in fiber and essential nutrients

Aids digestion and promotes gut health

Provides long-lasting energy

Maida (Refined Flour)

Maida is a finely milled, refined flour often used in baking, making naans, and preparing snacks like samosas and bhaturas.

Key Benefits:

Ideal for baking cakes, cookies, and pastries

Gives a soft and fluffy texture to dishes

Used in a variety of street foods and fried items

Multigrain Flour

A blend of multiple grains like wheat, ragi, jowar, and bajra, multigrain flour offers enhanced nutrition.

Key Benefits:

Rich in protein, fiber, and essential minerals

Supports heart health and digestion

Ideal for a balanced diet

Ragi Flour (Finger Millet Flour)

Ragi flour is a highly nutritious, gluten-free option made from finger millet. It is commonly used to make rotis, porridge, and baby food.

Key Benefits:

High in calcium and iron, great for bone health

Good for diabetics due to its low glycemic index

Helps in weight management

Rice Flour

Made from finely milled rice, rice flour is a staple in South Indian cooking for dishes like dosas and idlis.

Key Benefits:

Naturally gluten-free and easy to digest

Used in traditional Indian snacks and sweets

Light and smooth in texture

Bajra Flour (Pearl Millet Flour)

Bajra flour is widely used to prepare traditional Indian rotis (bajra roti) and porridge.

Key Benefits:

Rich in fiber and protein, good for digestion

Keeps the body warm in winter

Helps control blood sugar levels

Jowar Flour (Sorghum Flour)

Jowar flour is a gluten-free alternative to wheat flour, often used for making rotis and bhakris.

Key Benefits:

High in fiber and antioxidants

Aids in weight management

Supports heart health

Besan (Gram Flour)

Besan, made from ground chickpeas, is a popular flour used in making pakoras, chillas, and sweets.

Key Benefits:

High in protein and fiber

Helps control blood sugar levels

Naturally gluten-free

Sooji (Semolina Flour)

Sooji is coarsely ground wheat used in making upma, halwa, and pasta.

Key Benefits:

Rich in complex carbohydrates

Provides sustained energy

Aids digestion

Buckwheat Flour (Kuttu Flour)

Commonly used during fasting periods, kuttu flour is a gluten-free, high-energy flour.

Key Benefits:

Supports heart health with its antioxidant properties

Rich in protein and fiber

A great alternative to gluten-free diets

Nutritional Values of Different Types of Flour

Flour is an essential part of the diet, providing energy, protein, fibre, and vital nutrients. Here’s a detailed breakdown of the nutritional content of different types of flour per 100 grams:

Whole Wheat Flour – Contains 340 kcal, 13 grams of protein, and 10 grams of fibre. It is rich in iron, B vitamins, and magnesium, making it a nutritious choice for everyday use.

Maida (Refined Flour) – Has 364 kcal, 11 grams of protein, and only 3 grams of fibre. Since it is a refined flour, it has a lower fibre content but is often enriched with B vitamins.

Multigrain Flour – Provides 350 kcal, 12 grams of protein, and 12 grams of fibre. It is packed with protein, fibre, iron, and zinc, making it a healthier alternative to single-grain flour.

Ragi Flour (Finger Millet Flour) – Contains 320 kcal, 7 grams of protein, and 11 grams of fibre. It is an excellent source of calcium, iron, and fibre, making it beneficial for bone health and digestion.

Rice Flour – Has 366 kcal, 6 grams of protein and 2.4 grams of fibre. It is rich in carbohydrates but has a low fibre content. It is commonly used as a gluten-free alternative.

Bajra Flour (Pearl Millet Flour) – Provides 361 kcal, 12 grams of protein, and 5 grams of fibre. It is packed with iron, magnesium, and fibre, making it great for digestion and overall health.

Jowar Flour (Sorghum Flour) – Contains 349 kcal, 10 grams of protein, and 9 grams of fibre. It is known for its high antioxidant and iron content, making it beneficial for heart health.

Besan (Gram Flour) – Has 387 kcal, 22 grams of protein and 10 grams of fibre. It is an excellent source of protein, folate, and iron, making it a nutritious option for various recipes.

Sooji (Semolina Flour) – Provides 360 kcal, 12 grams of protein, and 3 grams of fibre. It is high in carbohydrates and selenium, offering sustained energy and supporting metabolism.

Buckwheat Flour (Kuttu Flour) – Contains 343 kcal, 13 grams of protein, and 10 grams of fibre. It is packed with antioxidants and magnesium, making it a healthy option for weight management and heart health.

Uses of Flour

Daily Cooking: Used in chapatis, parathas, naans, and dosas

Baking: Essential for cakes, bread, cookies, and muffins

Traditional Indian Dishes: Used for making halwa, pakoras, puris, and bhaturas

Gluten-Free Alternatives: Ragi, jowar, and rice flour for those with gluten intolerance

Thickening Agent: Used in soups, gravies, and sauces

Benefits of Flour

Good Source of Energy – Carbohydrates provide sustained energy

High in Fiber – Whole grain flours aid digestion

Gluten-Free Options – Suitable for people with celiac disease or gluten sensitivity

Rich in Essential Nutrients – Provides iron, calcium, and B vitamins.

Versatile in Cooking – Used in a variety of recipes

Frequently Asked Questions

1. Which flour is best for weight loss?

Ragi flour, jowar flour, and multigrain flour are great choices as they are high in fibre and low in glycemic index.

2. Is whole wheat flour healthier than maida?

Yes, whole wheat flour retains fibre, vitamins, and minerals, making it a healthier option compared to refined maida.

3. Can people with gluten intolerance consume wheat flour?

No, those with gluten intolerance should opt for gluten-free flour like rice, jowar, bajra, or ragi flour.

4. Is besan (gram flour) good for diabetics?

Yes, besan has a low glycemic index and is high in protein, making it suitable for diabetics.

5. What is the best flour for making soft chapatis?

Whole wheat flour is the best for soft and nutritious chapatis. Some people mix a small amount of maida for extra softness.

6. How should flour be stored to keep it fresh?

Flour should be stored in an airtight container in a cool, dry place. Whole grain flour should be refrigerated to prevent spoilage.

7. Is ragi flour better than wheat flour?

Ragi is higher in calcium and fibre, making it a great choice for bone health and digestion.

8. Can I mix different flours for rotis?

Yes, mixing flours like wheat, ragi, and jowar enhances the nutritional value of rotis.

9. What is the difference between wheat flour and multigrain flour?

Multigrain flour is a blend of different grains, offering a higher nutrient profile than single-grain wheat flour.

10. Is maida unhealthy?

Maida is processed and low in fibre. While it is fine in moderation, whole-grain alternatives are healthier for regular consumption.