Latest news with #HeidiMcIndoo
Time of India
6 days ago
- Business
- Time of India
9 protein-rich superfoods that slow aging and are probably already in your kitchen
In a world increasingly obsessed with protein shakes and carb-counting, there's a quiet revolution happening in kitchens and grocery aisles—and it's as wholesome as it is powerful. Nutritionists are shifting the focus from solo macronutrients to synergistic food pairings that offer the best of both worlds. At the heart of this change? Foods that are naturally rich in both protein and antioxidants, promising not just better fuel for the day—but also protection against long-term diseases. According to a recent Good Housekeeping feature, these dual-nutrient foods are the unsung heroes of a balanced diet . 'Carbohydrates give you quick energy while protein helps you feel fuller and repair tissues,' says dietitian Heidi McIndoo, M.S., R.D. 'Together, they deliver lasting energy and essential nutrients—especially when the food is minimally processed and antioxidant-rich.' Explore courses from Top Institutes in Please select course: Select a Course Category CXO others Product Management Healthcare Technology MCA Data Science Data Science MBA Artificial Intelligence Digital Marketing Public Policy Finance Data Analytics Others Leadership Degree PGDM healthcare Project Management Design Thinking Management Operations Management Cybersecurity Skills you'll gain: Digital Strategy Development Expertise Emerging Technologies & Digital Trends Data-driven Decision Making Leadership in the Digital Age Duration: 40 Weeks Indian School of Business ISB Chief Digital Officer Starts on Jun 30, 2024 Get Details Skills you'll gain: Technology Strategy & Innovation Emerging Technologies & Digital Transformation Leadership in Technology Management Cybersecurity & Risk Management Duration: 24 Weeks Indian School of Business ISB Chief Technology Officer Starts on Jun 28, 2024 Get Details Skills you'll gain: Customer-Centricity & Brand Strategy Product Marketing, Distribution, & Analytics Digital Strategies & Innovation Skills Leadership Insights & AI Integration Expertise Duration: 10 Months IIM Kozhikode IIMK Chief Marketing and Growth Officer Starts on Apr 7, 2024 Get Details Skills you'll gain: Operations Strategy for Business Excellence Organizational Transformation Corporate Communication & Crisis Management Capstone Project Presentation Duration: 11 Months IIM Lucknow Chief Operations Officer Programme Starts on Jun 30, 2024 Get Details Here are nine top contenders—shuffled, surprising, and satisfying—that could redefine how we think about 'smart eating.' by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Victoria Principal Is Almost 75, See Her Now The Latest Article Undo Edamame: The Snack That Punches Above Its Weight With 9 grams of protein per half-cup and packed with omega-3s, edamame isn't just a sushi-sidekick. It's a complete protein, rich in fiber, isoflavones, and heart-friendly fats. Dry-roasted versions are perfect for on-the-go snacking or adding crunch to salads. Oats: Breakfast Hero Turned Protein Powerhouse Not just your grandmother's morning staple, oats now come in high-protein varieties delivering up to 10 grams per serving. Rich in beta-glucan fiber, they help stabilize blood sugar and cholesterol. Add nut butter or chia for a breakfast with serious staying power. You Might Also Like: How low protein intake affects your body: 8 warning symptoms to look out for iStock Oats Black Beans: The Humble Bean That Delivers Big More than 7 grams of protein per serving, plus antioxidants like anthocyanins and kaempferol, make black beans a staple for both heart and gut health. They're as good in a burrito as they are baked into brownies. Greek Yogurt: Creamy, Tangy, and Full of Goodness Packing 16 grams of protein per serving and naturally containing carbs, this probiotic-rich dairy delight supports muscle health and digestion. Look for labels that include 'live and active cultures' to get the gut-friendly benefits. iStock Greek ypgurt Quinoa: Grain-Like Seed with Superfood Status Often mistaken for a grain, quinoa is a complete protein with 8 grams per cup. It also brings antioxidants, fiber, and complex carbs—fueling your body without the crash. Bonus: it's naturally gluten-free. Chickpeas: The Pantry Staple with Protein Power Half a cup of these legumes delivers 7 grams of protein and a fiber punch. Their antioxidant load makes them perfect for everything from hummus to crispy roasted snacks. You Might Also Like: Whole plant-based proteins can slash high blood pressure risk, but new study reveals a crucial catch Cottage Cheese: A Creamy Protein Alternative With 12 grams of protein and a mild flavor, cottage cheese offers a softer texture than Greek yogurt while still delivering key nutrients like vitamin B12 and calcium. It's also an underrated base for sweet or savory pairings. iStock Cottage Cheese Lentils: Budget-Friendly, Nutrient-Heavy Lentils pack about 9 grams of protein per half-cup, along with fiber, folate, and iron. They're a go-to for plant-based eaters and add depth to stews, salads, and veggie patties. Chia Seeds: Small But Mighty Two tablespoons bring nearly 3.5 grams of protein, but the real power lies in their antioxidant-rich fiber. 'They're one of the few plant-based complete proteins,' notes dietitian Lauren Twigge, M.C.N., RDN, in Good Housekeeping. Stir them into smoothies or puddings for a stealthy health boost. iStock Chia Seeds Fuel for Today, Protection for Tomorrow What makes these foods stand out isn't just their protein content—it's the added benefit of antioxidants, fiber, and vitamins that fight inflammation, support the immune system, and help slow the aging process. Experts agree that combining carbs and protein isn't just a strategy for weight management; it's a blueprint for better living. Whether you're meal-prepping or just looking to snack smarter, these nine foods check all the right boxes—naturally.
Yahoo
18-07-2025
- Health
- Yahoo
8 Nighttime Snacks That Are Good for Your Heart, According to RDs
Key Takeaways Easy snack swaps—like popcorn, veggies and hummus, or dark chocolate-covered fruit—can curb late-night cravings while boosting heart health with fiber, healthy fats, and antioxidants. Foods rich in unsaturated fats and soluble fiber help lower bad cholesterol and inflammation. To protect your heart, avoid snacks high in trans fats, added sugars, sodium, and alcohol, which can raise blood pressure, cholesterol, and no better time than the present to reflect on ways to boost our heart health through lifestyle modifications like healthy eating, exercise, and stress management. When we support our heart health, we reduce the likelihood of a heart disease or heart health-related diagnosis down the line. 'There are several risk factors when it comes to heart disease. Some of these, such as genetics and age, you have no control over,' says Heidi McIndoo, MS, RD. 'I encourage people to focus on those you can control—such as what you eat and how active you are—and do the best you can to minimize your risk through those.' And when it comes to heart-healthy eating, snack time is when many of us don't make the best choices, especially late at night. We're here to help by sharing some delicious examples to get you started, plus tips on how to put together heart-healthy McIndoo, MS, RD, registered dietitian and founder of FoodieMomRD Jennifer House, MSc, RD, registered dietitian and founder of First Step NutritionPopcorn 'Popcorn made with a little canola or olive oil and sprinkled with your favorite herb or spice is a delicious heart-healthy snack,' McIndoo says. This is thanks to the fiber found in popcorn, unsaturated fats in vegetable oils, and antioxidants in any herbs or spices you use. A small pinch of salt is totally warranted here as well—just be careful to not overdo it. Tinned Fish and Crackers Tinned fish—like salmon or tuna—are delicious options to curb those late-night salty cravings while getting a hefty dose of heart-healthy omega-3 fatty acids, as well as fiber from any whole grain crackers or rice cakes you serve them on. 'The vast majority of canned salmon comes from Alaska, which means it's wild, sustainable, and packed full of heart-healthy omega-3s,' House says. Mix your canned fish with a spoonful of plain low-fat Greek yogurt and chopped celery or cucumber for added creaminess and fiber without excessive amounts of saturated fat and dietary cholesterol. Chocolate Yogurt and Fruit If your sweet tooth rears its head in the evening, a decadent yogurt dessert might be just the trick. 'Stir a tablespoon of cocoa powder (not hot chocolate mix) into ½ to ¾ cup of vanilla low-fat or non-fat Greek yogurt, [topped] with fresh raspberries,' McIndoo says. 'Cocoa powder is a good source of heart-healthy flavanols that improve blood flow and lower blood pressure and raspberries are a great source of fiber.' If you want to further healthify this creative dessert, opt for plain yogurt and sweeten it with a little bit of honey—a natural sweetener full of antioxidant plant compounds and prebiotic fiber. 'A small drizzle of maple syrup (another nutrient-added sweetener) to sweeten the yogurt is still less sugar than pre-sweetened flavored yogurts,' House adds. Veggies and Hummus As a classic and easy-to-assemble snack, veggies and hummus bring the crunch that many people seek from less healthy options like chips or pretzels in the evening hours. You could dip whole grain crackers into your hummus, too, which offers cholesterol-lowering fiber just like veggies. 'Made with garbanzo beans and olive oil, hummus provides fiber and healthy fats to boost your heart health,' McIndoo says. Trail Mix Prepping a big batch of trail mix at the beginning of the week is an excellent way to ensure you have heart-healthy snacks ready for late-night cravings. 'For an on-the-go snack, mix a couple tablespoons of walnuts and your favorite dried fruit,' McIndoo suggests. 'Walnuts provide heart-healthy omega-3 fatty acids and dried fruit contains fiber, both of which can help lower LDL cholesterol levels.' Edamame 'Soy has been shown to reduce markers of heart disease such as total and LDL cholesterol, C-reactive protein, and triglycerides,' House explains. 'Try edamame steamed in the pods (they're fun to eat!).' You can sprinkle a bit of salt or tajín on your edamame for a boost of flavor, too. Dark Chocolate-Covered Fruit Dark chocolate is the perfect way to satisfy that evening hankering for chocolate without all the added sugar. Plus, it pairs perfectly with fruit, as options like bananas, berries, apples, or dried (unsweetened) apricots naturally sweeten the final dish. 'Melt dark chocolate (the higher cacao percentage, the better) and dip fresh strawberries or banana slices in it,' McIndoo says. 'Dark chocolate contains antioxidants that benefit heart health, whereas berries contain fiber and phytonutrients that can help lower LDL cholesterol and inflammation.' Chia Pudding Our final heart-healthy late-night snack suggestion is chia pudding! 'Chia seeds may decrease cardiovascular disease risk by decreasing triglycerides and cholesterol,' House says. Plus, these tiny seeds offer a satisfying texture to your pudding, making late-night snacking a sensory experience. You can make this pudding by combining chia seeds, low-fat milk of your choice, a dash of honey or maple syrup, cinnamon, and nut butter for a high-fiber and antioxidant-rich evening treat. What to Include in a Heart-Healthy Snack There are a few hallmark nutrients to include at snack time when heart health is top priority—namely heart-healthy fats, fiber, and antioxidants. 'Unsaturated fats do double duty in promoting heart health,' McIndoo says. 'They can help raise levels of HDL (high-density lipoprotein or 'healthy' cholesterol) in the bloodstream and lower levels of LDL (low-density lipoprotein or 'unhealthy' cholesterol).' Plus, unsaturated fats also help reduce bodily inflammation—key for keeping heart disease at bay. Generally, unsaturated fats are found in fatty fish, nuts, seeds, avocados, olives, and the oils of any of these options. Omega-3 fatty acids are also included under this umbrella as they carry out many of the same functions and are particularly concentrated in walnuts, chia seeds, flaxseed, seaweed, leafy greens, and fatty fish like salmon, sardines, tuna, trout, and anchovies. 'Fiber, especially soluble fiber that is in fruits, veggies, seeds, and whole grains, helps grab cholesterol in your digestive system so it can be removed from your body instead of being absorbed into your bloodstream,' McIndoo adds. Fiber can also be found in other plant-based foods like nuts and legumes including beans, peas, and lentils. What to Avoid in a Heart-Healthy Snack On the other side of the coin, there are a few nutrients that we want to steer clear of when assembling a heart-healthy late-night snack. These include trans fat, saturated fat, dietary cholesterol, sodium, added sugars, and alcohol. 'Saturated fats, usually solid at room temperature, tend to raise your blood levels of LDL cholesterol,' McIndoo says. 'Trans fats do as well, but they also lower levels of HDL cholesterol.' Dietary cholesterol may also increase blood cholesterol levels. However, both dietary cholesterol and saturated fats have been found in certain studies to not be as correlated to heart disease as once thought. That said, it's still a good idea to use caution around them when focusing on heart health, as they have been found in some circumstances to increase cholesterol levels. High cholesterol levels over long periods of time can contribute to atherosclerosis (or plaque build-up on veins and arteries) development—a hallmark feature of many heart diseases. 'Consistent high-sodium intake can increase your blood pressure,' McIndoo says. 'This excessive force can stretch and damage your blood vessel walls and increase the build-up of the waxy, sticky plaque that can lead to clogged vessels (atherosclerosis) which can lead to strokes and heart attacks.' High levels of sodium can be found in ultra-processed foods, condiments, processed meats, and canned foods. Meanwhile, added sugars and alcohol promote inflammation in the body, which can contribute to chronic disease development—including heart disease. Desserts, ultra-processed foods, candy, and soda are notorious sources of added sugar, and alcohol can be found in boozy beverages like beer, wine, and cocktails. Read the original article on Real Simple
Yahoo
20-06-2025
- Health
- Yahoo
We Asked RDs Their Favorite Chipotle Order—They All Said the Same Thing
Reviewed by Dietitian Kelly Plowe, M.S., RDChipotle can be a healthier fast-food option because you can customize your order. Dietitians agree it's what you fill your salad, burrito, bowl or taco with that counts. Experts suggest topping your order with lean proteins, whole grains, veggies and healthy you're a Chipotle lover, you're in good company. The chain keeps growing, with a 13% increase in revenue in 2024, totaling $2.8 billion. So, why all the love? 'Build-your-own restaurants like Chipotle are ideal places to get a meal to-go but on your terms,' says Heidi McIndoo, M.S., RD. Dietitians are fans, too. We asked several nutrition experts about their go-to order, and you may be surprised to learn that RDs enjoy burritos, burrito bowls and salads equally. One thing they all agree on, when it comes to placing your Chipotle order, is finding a nutritional balance with the add-ins used to fill your burrito, bowl, salad or taco. Chipotle has plenty of options when it comes to lean proteins, whole grains, veggies and healthy fats. Many people struggle to incorporate veggies when they order takeout, but this doesn't have to be the case at Chipotle. 'Chipotle's range of fresh vegetables makes it easy to build a phytonutrient-rich meal,' says Romy Nathan, M.P.H., RDN. 'Add as many veggies as you like—salad greens, fajita veggies, various salsas,' suggests Lisa Andrews, RD, LD. This adds fiber, vitamins and minerals, and helps you to feel full and meet your daily vegetable needs—something 90% of Americans don't do. Chipotle offers many options to get in whole grains. Brown rice and corn salsa are the most popular amongst the RDs we interviewed. 'To top it off, I like the roasted corn salsa—it's not too hot, and corn is so full of fiber,' says McIndoo. If your go-to order is tacos, you can opt for corn tortillas for whole grains. The Dietary Guidelines for Americans recommends making at least half of your grains whole grains because they're richer in fiber and certain minerals than refined grains. If you prefer white rice, don't sweat it. Just be sure to incorporate plenty of whole grains in the rest of your meals and snacks, like oats, corn and whole-wheat bread. Dietary fats help your body absorb vitamins A, D, E and K. To meet your daily fat needs, it's best to prioritize heart-healthy fats. 'If you're an avocado fan, the guac will give you a nice dose of healthy fats,' says McIndoo. A study found that eating two or more servings of avocado per week was linked with a 16% lower risk of cardiovascular disease. So don't shy away from topping your order with guacamole. This is a healthier option than sour cream or queso. Lean proteins are low in fat, especially saturated fat. They're best for managing heart health, since saturated fat can raise 'bad' LDL cholesterol. 'Chicken or beans will be lower in fat than beef or pork,' says Andrews. You can also try the sofritas—a flavorful protein pick made from tofu. According to Chipotle's website, one serving of beans or sofritas has 8 grams of protein. Adding beans not only adds more protein, but it also adds fiber. 'Black beans give me both protein and fiber, which helps fill me up and keep me feeling fuller longer,' says McIndoo. If you want a higher-protein option that's still lower in fat, RDs suggest chicken. 'My burrito bowl is filled with the new honey chicken—a great source of lean protein,' says McIndoo. Note that carnitas are the highest-fat protein option at Chipotle, with 12 grams of total fat per serving. If you're trying to be mindful of your cholesterol levels or dietary fat intake, stick to other proteins. Save half for later. Whether you enjoy a burrito bowl or a regular burrito, RDs suggest saving half to eat for later. Some days you may be hungrier than others, but for many people, half of an order is enough to meet their nutritional needs. 'I usually go for the bowl, because it's easier to save half for another meal, which is a great way to get your fave restaurant meals while not going overboard with portions,' says McIndoo. Ask for sour cream or queso on the side. These items can be high in saturated fat, which raises LDL cholesterol. So if you're trying to be mindful of your saturated fat intake but you still want to enjoy these additions, consider getting them on the side. 'The serving spoons can be generous, and this gives you more control over how much you eat,' says Nathan. When it comes to fast food, Chipotle has some of the most nutritious options out there. Dietitians enjoy everything from salads to bowls to burritos. What's most important is what you add to your order. RDs recommend centering your meal around beans, fajita veggies, salsas, corn, chicken or sofritas, guacamole and salad greens for a good balance of fiber, lean protein, healthy fats, and micronutrients. This helps fill you up and supports your overall health. Read the original article on EATINGWELL
Yahoo
28-04-2025
- General
- Yahoo
Bored by leftovers? How to make everything from chicken to rice more exciting.
While leftovers are usually stashed away in the fridge with good intentions, they often end up forgotten or just plain ignored in favor of a brand-new meal. A once delicious entrée or side dish becomes a sad container of food, destined for the bin (hopefully, before it starts to grow mold). It's one of the reasons America has a food waste problem. A 2023 study estimates that U.S. households waste enough food to fill up 1 million dump trucks a year, with uneaten leftovers being one of the main culprits. People who frequently throw away leftovers (at least two or three times per week) toss out about 12 cups of food every week. But it doesn't have to be that way. With a little creativity, everyday leftovers can be transformed into appetizing meals and snacks. Plus, you'll cut down on food waste and make your food budget stretch further too. Here are easy ways to take your leftovers from dull to delightful: Arguably the most versatile source of protein, cooked chicken can be turned into tasty sandwiches, thrown on top of salads, stirred into soups, used as a stuffing for enchiladas and tacos, tossed together with pasta and so much more. Need a little inspiration? Try this barbecue chicken naan pizza recipe. Got leftover chicken and some pasta lying around? Check out these 17 chicken pasta dinner recipes that you can whip up in 30 minutes. If that's not enough, these 40 leftover chicken recipes — from buffalo chicken sliders to spicy lemon-ginger chicken soup — will give you some more ideas. Steak leftovers can be deliciously repurposed in salads, stews and sandwiches. But the wrong reheating method can leave you with tough and chewy steak, which no one wants. Skip the microwave and try throwing it in a stew or serving cold on a salad to avoid a dental dilemma. Check out these 15 stew recipes for some inspiration. But that's just scratching the surface. Here are 21 recipes for leftover steak, including a yummy heirloom tomato and steak caprese. Leftover ground beef shines in flavorful soups (hello, chili!), spaghetti Bolognese, quesadillas, shepherd's pie, ramen and more. Registered dietitian Heidi McIndoo recommends turning ground beef into super nachos for a scrumptious next-day meal or hearty snack. 'Layer the chips, the leftover meat, beans and cheese a couple of times and bake until the cheese melts,' McIndoo tells Yahoo Life. You can also shake things up with one of these 13 ground beef recipes. Leftover cold pasta doesn't hold much appeal all by itself; however, adding a sauce or dressing can quickly turn it into an appetizing side or main meal. Try tossing cold pasta with pesto and cherry tomatoes for a quick and easy pasta salad (here's an easy recipe for it). Prefer your noodles hot? Add them to a skillet with marinara, pesto, or lemon juice and olive oil, and a source of protein like chicken or shrimp, and heat until warmed through. Since this won't be the last time you'll have some extra noodles on hand, it's worth checking out these 18 creative leftover pasta recipes. Pasta frittata, anyone? Leftover rice makes great next-day fried rice — in fact, some say using leftover rice, rather than a freshly made batch, is the best way to make this dish. Stir-fry your favorite veggies and protein, and then add leftover rice, soy sauce and a lightly beaten egg to the pan for a fast and delicious meal. Or whip up something sweeter: McIndoo recommends adding milk and dried fruit to leftover rice to make rice pudding. 'It's yummy, a great way to use leftovers, and a protein- and calcium-rich snack thanks to the milk,' she says. Try this creamy rice pudding recipe. Can't stomach the thought of another piece of pizza? Try chopping it into cubes and air frying it to create pizza croutons (check out this easy recipe). Dip the croutons into tomato sauce for a snack or toss over a salad or into a creamy soup for a hearty twist. If you're feeling adventurous, you can even add diced pizza to a frittata or an egg scramble (such as this recipe) for a pizza-inspired breakfast. For more creative ways to transform leftover pizza, check out these recipes. Revive leftover mashed potatoes by turning them into crispy potato pancakes. Here's how: 'Form the mashed potatoes into a ball shape and place them in a frying pan with a small amount of oil,' registered dietitian Alyssa Smolen tells Yahoo Life. 'Once in the pan, use a spatula to flatten them. Cook on each side until they're golden brown.' (Here's a recipe.) Shepherd's pie is another delicious way to repurpose traditional mash. Want more options? Here are seven ideas for leftover mashed potatoes, including gnocchi. Cooked vegetables are super versatile and can be added to salads, sandwiches, soups, stir-fries, pizza, pasta, omelets and more. For example, roasted bell peppers and carrots are delicious additions to stir-fries, while grilled eggplant can be transformed into baba ghanoush (give this recipe a try). You can also make a comforting veggie lasagna inspired by one of these 15 high-protein vegetable lasagna recipes. The only limit is your imagination! While leftovers can make a great next-day meal, there are a few food safety considerations to keep in mind to ensure they're safe for consumption. After cooking, refrigerate leftovers within two hours and store in small, shallow containers to prevent bacterial growth. Leftovers can keep for up to four days in the fridge (or three to four months in the freezer). Anything older than that should go in the bin to avoid foodborne illness. Similarly, leftovers should be reheated to an internal temperature of 165°F all the way through. This is particularly important if you're reheating leftovers in the microwave, because it tends to cook food unevenly. With some creativity and know-how, boring old leftovers can become mouthwatering meals that your family will love. Edwina Clark is a registered dietitian.
Yahoo
20-03-2025
- Health
- Yahoo
The healthiest flours to take your baking to the next level, according to dietitians
Walk down your grocery store's baking aisle and you'll be met with a row of flours made from ground-up almonds, garbanzo beans, blends of white wheat mixed with rice or oats and a variety of ancient grains. Baking and cooking have never had so many options, and there are now a swath of choices safe for individuals with allergies and special diets or those who simply want to make their favorite recipes a little healthier. While this is a fantastic turn of events for anyone who wants to bump up their fiber and nutrient content without drastically changing their diet, the sheer variety of flours can sometimes seem overwhelming. As a registered dietitian myself, I reach for healthier flour choices in my everyday cooking and baking to add an extra nutritional punch to some of my favorite sweet and savory recipes. And in a quest to see what other dietitians are doing with flours in their own kitchens, I asked a few of my colleagues to chime in on which are the healthiest flours to keep stocked in the pantry and how to enjoy them in everyday cooking. When choosing a flour option, consider the nutritional value and the best uses of various flours. Refined flours, like basic white flour, go through extensive processing before they're packaged, ultimately stripping them of the whole grain wheat's built-in nutrition. While the flour remaining is excellent for baking, the vitamins, minerals, protein and fiber are taken out of the mix. Many of the newer flour varieties on the market are less processed and aim to leave the grain, seed or nut's nutritional content largely intact. Brannon Blount, MS, RDN, registered dietitian and owner of Brannon in Balance Nutrition, recommends considering the amount of fiber, level of processing, nutrient density and protein content in the options at hand. She explains that fiber "supports digestion and helps with blood sugar control," and some flours "naturally contain more vitamins and minerals" than others. Opt for more minimally processed flours, like stone-ground or milled versions, because they "retain more of their natural nutrients." That said, not all flours are ideal for all baking or cooking purposes, and many options may benefit from experimentation and mixing to end up with an ideal ratio of nutritional value and baking ability. Heidi McIndoo, MS, RD, registered dietitian and owner of FoodieMomRD, suggests selecting "the healthiest flour that will work in the recipe," adding, "100% whole wheat flour may not let your bread rise as much as you're used to, but as a roux or coating for chicken or fish, 100% whole wheat would work fine." In some cases, a blend of flours might be the best choice. Consider "using part whole wheat and part all-purpose flours to give you the best of both worlds — the nutrient boost from the whole wheat but the results you're looking for from the all-purpose," McIndoo says. This experimentation process may require you to adjust recipes. Some flours, such as whole grain or whole wheat varieties, may require you to add more water or other liquids to get the best results. There's still a place in your pantry for all-purpose flour (if you don't have a gluten intolerance or allergy, of course), but my colleagues and I agree that there are other options worth adding to your arsenal. Lauren Manaker, MS, RDN, LD, a registered dietitian based in Charleston, S.C., and the owner of Nutrition Now Counseling, recommends keeping whole wheat flour for its fiber content and versatility, almond flour for a "low-carb option that's rich in healthy fats," coconut flour for its unique flavor and teff flour for "a nutrient-packed gluten-free option." Blount agrees that whole wheat flour is a must-have, especially for cardiovascular health, and she also recommends trying oat flour for its naturally sweet taste and its place in pancakes, muffins and thickening. She also likes chickpea flour because it's high in protein. As an avid baker, McIndoo says her pantry is never missing all-purpose, bread and whole wheat flour, referring to them as kitchen staples. If you feel like you don't cook or bake with flour enough to have multiple options on hand, she has another tip: Store them in the freezer to help keep them fresh. Still not sure where to start? Check out the healthy flours below (highlighting our experts' favorite options) to find one (or more) that suits your personal health goals and your favorite flour-dependent recipes. Brannon Blount, MS, RDN, registered dietitian and owner of Brannon in Balance Nutrition Lauren Manaker, MS, RDN, LD, registered dietitian and owner of Nutrition Now Counseling Heidi McIndoo, MS, RD, registered dietitian and owner of FoodieMomRD Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
