A Quick And Easy Guide To Gluten-Free Flours
Disclaimer
This post may contain affiliate links. I will make a small commission if you make a purchase through one of these links, at no extra cost to you. See full disclosure and disclaimer policy HERE.
When we talk about flour it is very common to think of white wheat flour or at most whole wheat flour. The striking thing is that not only are the vast majority of flours gluten-free, but many are much more nutritious than wheat flour and do not only come from cereals. Here I’m going to show a few varieties of gluten-free flours to incorporate into your daily diet.
FollowTable of Contents
What Is Flour?
It’s nothing more than the fine powder obtained from grinding mainly cereals, but also many seeds, nuts or other starchy foods.
In this sense, it’s a very broad term that covers an endless number of options.
For those people with coeliac disease, gluten sensitivity, simply who wish to reduce or avoid gluten consumption, or even decided to go low-carb, gluten-free flours are a great alternative to incorporate into the daily diet.
The gluten-free varieties are really great and each one offers a different texture, taste and nutritional composition, in comparison to wheat flour.
One of the ways to divide them is according to their origin, although they can be grouped according to their uses or properties.
Let’s see in detail some of the most popular, and some not so much, but very nutritious types to discover and try.
Don’t have time? Pin this post for later!
PLEASE NOTE: Whilst these flours are naturally gluten-free, it’s important to read the package to confirm that the flour was not made in a gluten-processing facility and is certified accordingly. For a flour to be considered gluten-free, it’s not enough that it comes from gluten-free grains, seeds or roots, but the absence of traces must be guaranteed, and the latter is observed on the packaging.
Gluten-Free Flours & Their Uses
1. Almond Flour
One of the best-known and most fashionable, it’s a perfect option for bakery and confectionery.
It’s made of almonds without their skin and nothing else.
A single cup of almond flour contains about 90 almonds and its flavour is very rich.
It replaces 1 to 1 in proportion to wheat flour, which makes it easy to use in any recipe.
As for its nutrients, it contains many minerals, including iron, magnesium, calcium, potassium and copper, and is very rich in vitamin E.
Something especially important is that it has a low glycaemic index, making it the favourite of those who need to control blood glucose levels.
2. Buckwheat Flour
Often confused by its name, this flour is not made from any variety of wheat and is most certainly gluten-free.
It belongs to the pseudo-cereal family, a group of grains that are eaten like cereals but are not in the same family.
Its flavour is very rich, and it’s good for baking quick bread and anything using yeast.
It contains B vitamins and provides significant amounts of iron, magnesium, zinc, and fibre, among others.
One property that should be noted is that it’s rich in antioxidants with anti-inflammatory properties.
3. Coconut Flour
Coconut flour is the result of grinding the solid part or “meat” of the already dehydrated coconut.
With a slight coconut flavour and a smooth texture similar to traditional wheat flour, it’s used to make bread, cakes and desserts.
It has the particularity of absorbing a lot of water, so care must be taken when using it in a recipe as a replacement for another flour.
It’s full of fibre and is high in saturated fats. It’s usually chosen by people with allergies to certain foods, such as nuts.
4. Soya Flour
This flour is a source of protein par excellence and low in carbohydrates.
It’s a good source of calcium, iron, magnesium and phytoestrogens.
Its flavour can be similar to that of a walnut, with a mild sweetness.
It’s a very versatile flour, with multiple uses in bakery and confectionery, which is usually used with other flours and also to thicken sauces.
5. Corn Flour
Out of all the gluten-free alternatives, this flour undoubtedly provides a lot of flavours, as well as nutrients, being rich in minerals, vitamins, fibre, folic acid and iron.
It can have different levels of grinding (fine, medium or coarse), which is used for different purposes: to make polenta, the finest grain is used, to make bread a thicker one – it can also be mixed with other flours to improve its texture (which is not very similar to traditional wheat flour).
Corn flour is widely used in Mexico and other Latin American countries to make tortillas, arepas, tamales, etc.
6. Quinoa Flour
Like the cereal it comes from, this flour has an enormous nutritional value, providing the 9 essential amino acids, fibre, magnesium, iron, potassium, calcium, phosphorus, vitamin E and antioxidants.
Just as quinoa is called the mother of all grains, many call quinoa flour the mother of all flours.
It’s used to make bread, pancakes, pizza, and pie dough, and is often used mixed with other flours since its flavour can be a bit intense or strong.
7. Chickpea Flour
This flour has a nutty flavour, grainy texture and is popularly used in Middle Eastern and Indian cuisine.
It can be used to make falafel, hummus, and the famous Italian Socca bread and is ideal for batters.
It provides fibre and is a good source of plant-based protein.
It’s also rich in magnesium and potassium, playing an important role in heart health.
8. Carob Flour
Known for being a substitute for cocoa in pastries, this flour is made from roasted and dried carob pods, and visually and texture-wise, it closely resembles cocoa powder.
It’s rich in fibre (2 tablespoons contain 5 grams of fibre), and provides antioxidants and significant amounts of calcium.
It’s used to make cakes, puddings, cookies, smoothies, brownies and many other preparations, generally sweet.
9. Rice Flour
Due to its neutral flavour, its versatility and the fact that it is economical, this flour is one of the most used and well-known.
It’s suitable for making baked goods, and pastries, as a thickener or in a batter. It has a high content of proteins and B vitamins.
10. Teff Flour
Most people have never heard of it, but it’s definitely a flour to try.
It comes from the smallest grain in the world, Teff, an ancestral food from Ethiopia that is 1/100 the size of a wheat grain.
It comes in a wide variety of colours, with diverse tastes, but it’s generally used in the preparation of pancakes, bread, and sandwiches, among other preparations.
It’s the cereal with the most calcium in the world, and its high fibre content favours the proper functioning of the intestinal flora and it also helps to control appetite.
11. Oat Flour
Oat flour works really well in sweets like pancakes, waffles, crepes and cakes due to its mild flavour.
Rich in B vitamins, antioxidants and soluble fibre, which increases the growth of good bacteria in the gut.
As oats and oat flour are commonly cross-contaminated and might not be entirely gluten-free, coeliacs and gluten intolerants need to be extra careful in choosing their brands.
Alternatively, oat flour can be made by grinding certified gluten-free oats.
12. Tapioca Flour
Made from the Cassava plant, tapioca flour is very starchy, tasteless and odourless, perfect to be used in all sorts of baked goods, as well as a thickener in soups and sauces.
Despite its negligible amounts of nutrients, tapioca flour is rich in potassium and its neutral characteristics make it a good option anyway, as it can be incorporated in any recipe and it’s easy to digest.
It’s not recommended for diabetics as it may spike blood sugar.
Final Thoughts
There are many more alternatives and types of gluten-free flour, such as sorghum flour, lentil flour, millet flour, and amaranth flour, amongst others.
Here we only showed some references that can serve as a guide to begin to know the world of alternative flours.
Some provide more nutrients than others, and others are tastier and may require adjustments to the recipes we know or combinations among them so that the final result is tasty as well as healthy.
It’s a matter of trying and adjusting the recipes that best suit our palate and our nutritional needs!
Did you like it? Pin this post for later!
FAQs
Are all gluten-free flours equally interchangeable with traditional wheat flour in recipes?
Not quite. While gluten-free flours offer a variety of options, they have different textures, absorption rates, and tastes. Some, like almond and coconut flour, can replace wheat flour in a 1:1 ratio, while others might require adjustments or blending with other flours for optimal results.
Can I mix different gluten-free flours together in recipes?
Yes, combining various gluten-free flours often leads to better texture and taste in baked goods. Experimentation is key. For instance, mixing rice flour with tapioca or potato starch can create a texture more similar to wheat flour.
Can I create my own gluten-free flour blends at home?
Absolutely. Making your own flour blends using a combination of gluten-free grains, seeds, or nuts allows for customisation. However, consistency might vary, so experimenting with ratios and textures is advisable.
Are there specific health benefits of using gluten-free flours over traditional wheat flour?
Gluten-free flours can offer different nutritional advantages, like higher fibre, protein, and micronutrient content. For instance, almond flour is rich in vitamin E and minerals, while quinoa flour provides essential amino acids.
How can I ensure that the gluten-free flour I’m buying is safe for those with celiac disease or severe gluten sensitivities?
Look for certifications on packaging, such as “certified gluten-free,” and ensure the label indicates that the product was processed in a facility that avoids cross-contamination with gluten-containing products.
Have I missed something? Let me know on Twitter!
