Apa saja tepung sehat bagi tubuh? Cek beragam macamnya di sini
KULINER, malangpost.id – Tepung merupakan salah satu bahan umum yang digunakan dalam membuat masakan. Salah satu jenis tepung terigu yang paling sering dipakai adalah yang terbuat dari biji gandum yang dihaluskan. Namun sayangnya, kandungan nutrisi dalam tepung mengalami penurunan akibat penyaringan guna menghilangkan dedak. Tak hanya itu saja, tepung terigu juga mengandung gluten yang kurang baik bagi tubuh. Tepung terigu juga bisa menimbulkan reaksi alergi bagi sebagian orang.
Bagi yang ingin menghindari gluten, ada beberapa alternatif tepung sehat yang bisa digunakan. Berikut beberapa diantaranya sebagaimana kami lansir dari Healthline.
Tepung almond
Tepung almond berasal dari bubuk kacang almond yang telah digiling halus. Tepung ini mengandung antioksidan, vitamin E, protein nabati, lemak tak jenuh, karbohidrat, serat, kalsium, magnesium, potasium, dan asam lemak omega-3. Kandungan vitamin E dalam tepung almond dapat melindungi kesehatan otak. Selain itu, memakan makanan yang terbuat dari tepung almond juga bisa membantu menurunkan kolesterol jahat (LDL, menurunkan tekanan darah, hingga meningkatkan resistensi insulin).
Tepung tapioka
Tepung sehat berikutnya adalah tepung tapioka yang terbuat dari ekstrak singkong. Karenanya, sering juga disebut sebagai tepung singkong. Jenis tepung ini sering digunakan untuk mengentalkan sup, saus, dan resep roti. Kandungan nutrisi yang terdapat pada tepung tapioka antara lain karbohidrat, protein, dan serat. Tepung singkong juga memiliki keunggulan lain, seperti pati resisten yang berperan sebagai serat untuk melancarkan pencernaan dalam tubuh.
Tepung gandum utuh
Tepung gandum utuh atau whole-wheat flour dan tepung terigu adalah dua hal yang berbeda, kendati sama-sama terbuat dari gandum. Pada tepung gandum utuh, proses penggilingan biji gandum dilakukan tanpa mengurangi atau menghilangkan elemen-elemen nutrisi di dalamnya, tidak seperti yang terjadi pada tepung terigu. Kandungan nutrisi pada tepung gandum utuh meliputi karbohidrat, protein, lemak, potassium, zat besi, dan serat. Namun, tepung gandum juga mengandung gluten yang mungkin tidak bisa dikonsumsi oleh mereka yang memiliki alergi gluten atau penyakit celiac.
Tepung jagung
Lebih dikenal dengan sebutan tepung maizena, tepung jagung sering digunakan sebagai bahan pengental dalam makanan. Selain sebagai pengental, tepung ini juga bisa digunakan untuk membuat roti dan tortila. Tepung jagung tinggi akan serat dan rendah kalori. Selain itu, tepung jagung juga mengandung nutrisi penting lainnya seperti vitamin B6, mangan, zat besi, magnesium, riboflavin, niasin, folat, dan tiamin.
Tepung Beras
Sesuai namanya, tepung ini terbuat dari beras yang digiling. Tepung beras mengandung dedak dan endosperma dan kaya akan asam amino esensial, protein, serat makanan, dan berbagai vitamin dan mineral lainnya. Tepung beras merah dapat menggantikan tepung terigu dengan perbandingan 1: 1 bila digunakan sebagai bahan pengental dalam sup, saus, atau kuah. Tepung ini juga dapat digunakan untuk membuat roti, kue, mie, dan kue kering.
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