Do you desire an extensive list of gluten-free flours? I have been for eight years into mixing flour for a desirable result which has taught me a lot, and I will share with you in this piece.
Gluten is a protein present in wheat, barley, and rye and grains and foods derived from these grains, such as bran, bulgur, durum, couscous, graham flour, and matzo flour.
It has nutritional importance since it is a protein. Gluten also enhances the flavor and texture of meals; thus, it is found in many processed foods. Despite these benefits, gluten has drawbacks for many people.
As with the autoimmune illness celiac disease, the side effects can range from moderate (fatigue, bloating, alternating constipation, and diarrhea) to severe (unintentional weight loss, starvation, intestinal damage).
Fortunately, gluten-free goods are widely accessible in most grocery shops as gluten-free alternatives for gluten-containing foods.
Lets see the thirty four gluten free flours and how to put them to use.
Buy my recommended gluten-free flour
Gluten-Free Starchy Flours
Brown & White Rice Flour
Rice flour is frequently used as an essential foundation flour in gluten-free goods, notably in commercial flour mixes and bakes, due to its low cost.
It is made from finely milled rice and is versatile, easy to get, and digestible (although because the body processes the starch down quickly, this can cause spikes in blood sugar if eaten in large quantities).
To balance its nutrition and baking properties, rice flour works best when combined with other gluten-free flours. It has a dry, somewhat grainy texture and an extremely bland taste.
A growing body of evidence suggests rice flour contains arsenic (see above) and thus, when eaten in large quantities and regularly, may be harmful to health.
Based on what I’ve read, I believe that it should be taken in moderation as part of a healthy diet while it has a place. Brown rice flour is called whole grain; however, it may be more hazardous.
Potato Starch
Potato starch flour (not to be confused with ‘potato flour’) is another essential gluten-free flour in the pantry. It is powdery and white with a somewhat clumpy look made from washed, dried potato starch.
Potato starch absorbs liquid quickly, has a neutral taste, and is effective at binding. Because of these characteristics, it can be an integral component of a gluten-free flour blend.
However, it is nutritionally limited and is thus best used sparingly and in combination with other flours. It is quite a ‘heavy’ flour, so it should be well balanced against other lighter starches (such as corn or tapioca starch).
Tapioca Starch (Flour) – Paleo
The dried starch produced from cassava (manioc) root is used to make fine, white flour. Although nutritionally deficient, tapioca starch (flour) is very adaptable.
It is significantly lighter than potato flour but has good absorption and binding properties, making it ideal for gluten-free flour mixes for cakes and cookies.
It will also add a slight ‘stretch’ to bakes such as bread, although used in too high a ratio, which will give a chewy result.
Tapioca starch has a somewhat sweet taste and blends well with other flours. It can be used as a thickening for gravies and sauces or as a flour coating on its own.
While tapioca starch is best used in conjunction with other whole-grain or protein-rich flours (for texture and nutritional value), it’s also put to use as a stand-alone flour in some baked goods.
Check out why you should be baking with gluten-free flours
Corn Flour (Corn Starch)
Corn starch is produced from finely powdered maize grain starch. This highly light and flexible gluten-free flour, found in supermarket baking aisles, is vital in most cakes, biscuits, and pastries.
Because it does not absorb moisture as much as potato and tapioca starches, its properties contribute to a crisper bake.
It is, however, dry and powdery and should be balanced with other, more moisture-retaining flours (such as potato starch or ground almonds).
Corn flour (starch) is almost tasteless and has excellent thickening properties; it is ideal for sauces. It is arguably best known as custard foundation flour.
Glutinous Rice Flour
Glutinous Rice Flour (from a short-grain rice variety) is also known as sticky rice or sweet rice and is mainly cultivated in East and Southeast Asia. Known as ‘Mochiko’ in Japan.
It does not taste sweet or contain gluten, but it becomes highly sticky or gluey when cooked, providing significant binding and structural characteristics.
Glutinous Rice Flour has low-fat and high carbohydrate content, and it is commonly accessible in Asian and Thai stores. When sticky rice is crushed into flour, it is white and aesthetically pleasing.
This is a beautiful addition to the gluten-free pantry. Which has a considerably greater starch content than other rice varieties and maybe a thickening or binding agent in soups and sauces.
Glutinous Rice Flour works exceptionally well in a gluten-free flour mix formulated for pasta, bread, pastries, and cakes. It aids the binding process and holds in moisture without adding any ‘graininess’ to the bake.
It was an essential ingredient for texture when I developed the base for my gluten-free Jaffa Cakes.
Arrowroot – Paleo
Arrowroot is a white, starchy, flavorless flour derived from the roots of the arrowroot plant that is well recognized for its incredible thickening abilities.
When arrowroot is cooked in liquid, it becomes a transparent gel that does not degrade when combined with acidic substances, making it ideal for thickening fruit coulis.
It is a good substitute for cornflour (corn starch), although it tends to be less readily available in bulk in the USA.
Cassava Flour – Paleo
This is a white, starchy gluten-free flour produced from the grated, dried root of the cassava plant, a South American root vegetable (also known as yuca).
Cassava flour is nearly completely carbohydrate, has a neutral taste, and is easily digestible. This is my advice for the flour mixture, especially when using wheat flour as a substitute.
Polenta
Polenta, a traditional Italian staple with a somewhat sweet flavor, is prepared from pounded cornmeal. It is typically served as a complement to fish and meat, much like mashed potatoes.
Its finely ground form (when mixed with various flours and groundnuts) gives baked goods a somewhat thick, nutty taste.
For baking, look for fine-milled polenta rather than coarser polenta, as the texture may be rough (unless your recipe specifically calls for a coarse mill).
Sweet Potato Flour – Paleo
Sweet potato flour is not inexpensive, but it has a position in the gluten-free flour hall. It has a milder flavor than cooked sweet potatoes and works particularly well in muffins, flatbreads, and wraps.
It’s also a perfect addition to a gluten-free flour mix; however, keep it at a lesser percentage to avoid it dominating.
Sweet potato flour is high in vitamin A and fiber and low in fat and cholesterol.
Furthermore, it has a low glycemic index (it outperforms ‘normal’ potatoes, hands down), making it ideal for blood sugar testing.
The Wholegrain & Protein Flours
Buckwheat Flour (Structural)
Buckwheat flour, despite its name, has nothing to do with wheat and is a grain made by crushing the kernels of the buckwheat plant (a cousin of rhubarb) into a fine powder.
It’s a tremendous nutritious flour with a lot of protein and fiber. It contains a low glycemic index and is high in antioxidants, minerals, and vitamin B.
Buckwheat has a nutty, firm, but somewhat bitter, musty taste that can become overpowering in baked goods. As a result, you may choose to combine with more neutral flours.
Nonetheless, it’s a versatile gluten-free flour that lends color, earthiness, and wholesomeness to bread and cakes, and it’s frequently used in gluten-free pancake recipes, batters, and particular pasta.
Although it is inherently gluten-free, be sure your supplier is Coeliac-safe because there is a particular danger of cross-contamination from nearby growing with gluten-containing crops or milling equipment.
Quinoa Flour
Quinoa Flour (pronounced Keen-wah) is a unique plant-based complete protein source made from the quinoa grain.
It is high in lysine and other amino acids and vitamins B and E, calcium, iron, and phosphorus. Being low on the glycemic index aids in the regulation of blood sugar levels.
Quinoa flour has a subtle, nutty flavor that blends nicely with other gluten-free flours in all baked items, improving bread, biscuits, and savory pastries. The high protein level aids structure and texture.
Quinoa Seeds (unmilled) are a tasty alternative to rice or couscous (both of which contain gluten) and provide a nutritional alternative to morning porridge.
Oat Flour
Oat flour is created from powdered oats (and is simple to prepare at home by crushing gluten-free oats to a fine powder in a blender); it is another of my favorite flours and has a permanent spot in my pantry.
While gluten-free, it is unfortunately not tolerated by all Coeliac patients (due to having a protein referred to as Avenin, which has a similar structure to gluten).
If you can consume it, oat flour is an exceptionally versatile cereal grain. When properly combined, it produces a somewhat ‘glutinous,’ soft feel to the dough, making it an ideal addition to any gluten-free flour mix, particularly for bread.
I’ve used it in a variety of dishes, including this soft gluten-free Oat Bread and this Baguette, as well as these healthful savory Oat Pancakes. It also imparts a lovely oaty taste and a creamy, somewhat chewy texture to many baked products.
Because oats offer excellent slow-release energy characteristics (low on the glycemic index), they’re also great when unto breakfast bakes (like my Cacao-Courgette Breakfast Cake) and smoothies, which will help you get through the morning.
Protein, fiber, vitamin E, B vitamins, and calcium are abundant in oats and oat flour. Research has shown that eating oats can help reduce cholesterol levels.
Always purchase gluten-free oat flour from a certified gluten-free provider to minimize cross-contamination caused by the growing and manufacturing processes.
Sorghum Flour
Sorghum flour is made by milling sorghum cereal grain into a smooth, refined flour. A whole-grain flour with high nutritional value is a vital component of my rice-free, gluten-free flour blend.
Sorghum is high-protein and high in fiber and is a good source of iron, B vitamins, and phosphorous. With a slightly sweet flavor, Sorghum has a light texture with good binding abilities.
Used in a high ratio, it may add a slightly grainy texture, so it is best combined with other gluten-free flours in baking.
It is pretty dry and requires added moisture, although this quality is perfect for making drier bakes such as crackers, biscuits, and short pastry.
Millet Flour
Millet is most commonly associated with birdseed, but it is also a healthy seeded grass that may be processed into gluten-free flour. In various areas of the globe, it is used to make beer, oatmeal, stews, and baked goods.
Millet contains B vitamins, calcium, magnesium, iron, and a variety of other minerals. The texture of the millet will change depending on the cooking procedure.
It might be creamy like mashed potatoes, fluffy like fluffy rice, porridge-like oats, or it can lend a nutty texture to bakes, crumbs, and coatings.
Millet has an earthy, somewhat sweet flavor, but it may be roasted before grinding (which is simple to accomplish at home with a powerful blender/grinder).
When millet is added to flour mixes for baking, the outcome is crisp and dry. Please note that millet has a short shelf life.
Masa Harina (White & Blue)
This is a coarser maize flour that has historically been used in Latin American cooking. Masa Harina is available in white and (rarer) blue.
Traditionally, it is used to create authentic corn tortillas and tamales; this may be challenging to acquire in the United States. I make my tortillas using a 70-30 (white to blue) flour ratio because somehow, they taste richer and yummier!
Masa Harina works well for making flatbreads, including gluten-free chapatti recipes alongside Gram and other flours. It is reasonably nutritious and contains high levels of vitamin B6, thiamine, manganese, and magnesium and is a good source of fiber. It is easy to buy online from Mexican ingredient suppliers for the best variety and value.
Teff Flour (Structural)
Teff is another very healthy whole-grain gluten-free flour that may be processed into white and brown flour. It is high in calcium, vitamin B6, iron, potassium, and vitamin C and is a good source of protein and fiber.
Teff, native to Ethiopia, is a mainstay in the Ethiopian diet and produces Injera, a spongy, fermented sourdough flatbread.
Teff has a strong taste and a thick texture. Brown Teff has a deeper flavor that is somewhat malty, earthy, and nutty, while white Teff is slightly sweeter and milder.
However, when mixed with lighter flours and certain starches, it performs well as part of a gluten-free flour mix, notably for bread bakes, vegetable cakes and muffins, whole-grain and fruit cakes, and chocolate; other ‘darker’ cakes and biscuits.
Blended with other, milder gluten-free flours at a lower ratio, it adds flavor, texture, and nutrition to the gluten-free flour blend.
Amaranth
The amaranth seeds are ground to make amaranth flour. On the other hand, the seeds can be utilized whole or flaked in several ways.
Because of its flexibility, it may be found in certain gluten-free morning cereals, turned into porridge; it can be used as a meal accompaniment comparable to rice or couscous. which can be sprinkled on salads while sprouting.
Amaranth is used to make ‘pop corn’ or, when ground, added to a gluten-free flour mix to make bakes.
Amaranth is a high-nutritional-value grain high in protein (particularly the amino acid lysine) and fiber and a rich source of effective vitamins and minerals such as calcium, iron, and vitamin E.
Because it has a strong, somewhat peppery flavor that might dominate, it is best used in savory recipes or mixed with other, softer flours.
Flaxseed
Flax (Linseed) has a high Omega 3 concentration (albeit not as high as Chia) and is available in brown or yellow/golden varieties.
Although flaxseed is sometimes neglected, ground flaxseed is a fantastic addition to gluten-free flour mixes for bread, pastries, and other baked products.
It has incredible binding qualities and may substitute eggs in vegan recipes (flax eggs). To add a nutty taste, flax seeds can be scattered whole into the mix (or straight onto bread, muffins, cereals, breakfast bars, and so on).
Flaxseed has a high fiber-to-carbohydrate ratio, is potent in antioxidants, and helps lower/balance cholesterol levels in the body.
Be aware that flaxseed can go ‘rancid’ if not used quickly once opened, although its shelf life can be extended by refrigeration.
Hemp Flour
While hemp comes from a plant from the cannabis species, it should not be confused with the marijuana variety.
Hemp flour is a gluten-free, high protein, high fiber flour abundant in vitamins and minerals (majorly calcium, zinc, the B vitamins, magnesium, potassium, and vitamins A, D, and E). It is also adequate in omega-3 and omega-6 fatty acids.
Hemp flour has a rich nutty taste and a dark hue, making it ideal for gluten-free flour mixtures used to make a savory bread, crackers, and pasta.
The Bean And Legume Flours (High Protein)
Soya Flour
Soybean flour is a high-protein food made from ground, roasted yellow soya beans. It has exceptional thickening characteristics and holds moisture effectively, making it an ideal addition to bread mixes, pastries, and sauces. It has a strong flavor, which is not to everyone’s liking.
Gram Flour
Gram flour, garbanzo bean flour, chickpea flour, or besan is made from crushed chickpeas. It is a critical component in Indian and other Indian subcontinental cuisines.
It is typically used to create poppadoms, onion bhajis, and North African socca flatbread. Flatbreads and batter benefit from the texture and flavor of gram flour.
Gram flour is abundant in carbs and fiber, as well as an excellent source of protein. It also contains calcium, magnesium, folate, vitamin B6, and potassium.
Fava Bean Flour
Fava Bean Flour is a type of flour prepared from ground Fava beans (also known as Broad beans). It has a unique earthy taste that pairs well with savory meals.
It is a good source of iron and fiber, as well as having a high protein level. For gluten-free baking, fava bean flour is typically combined with garbanzo/gram flour. However, it isn’t easy to get in the United States, and so is not a regular gluten-free flour blend.
The Nut Flours
Ground Almonds ( Almond Meal) – Paleo
Ground almonds (coarse) are not inexpensive, but they are worth having in the gluten-free pantry. They may rapidly become a staple in gluten-free baking, particularly in cakes, muffins, pastries, and biscuits.
It is made from raw almonds and has a more excellent oil content than non-nut flours, making it ideal for making rich, moist, and indulgent cakes. Almond cakes appear to improve with age.
Ground almonds give structure and moisture to gluten-free flour mixes for cakes and bread and ensure crispness in pastry and biscuits.
They may also be used as a stand-alone flour in various cakes and biscuits, imparting a beautifully thick, moist, and nutty texture (as with this Flourless Orange Cake or these traditional Soft Italian Amaretti Cookies).
Almonds are substantial in protein, low in carbs, and high in monounsaturated fat and vitamin E.
A growing amount of research shows they may also have great cholesterol-lowering and other health-improving effects.
Almond Flour – Paleo
Almond flour is made from nicely ground, blanched almonds and has the same nutritional content and characteristics as its coarse-ground sibling.
However, because it is denser in volume, it must be weighed with care because it cannot substitute ground almonds on a volume for volume basis.
Almond flour, a fine-ground powder, is a lovely complement to pastry dishes, is the foundation flour in many Macaron recipes, and creates delectable gluten-free Almond Shortbread biscuits.
Chestnut Flour – Paleo
very finely ground Sweet chestnut flour has a deeper color and a deep, rich, nutty taste. Chestnut flour has a high protein and carbohydrate content (with a medium glycemic index) but a low-fat level.
When combined with gluten-free flour, it imparts an earthy flavor and an incredible richness to baked goods. In addition to enhancing vitamin B, iron, folate, and fiber levels in a flour mix, Chestnut flour can also help with moisture balance and lightness in a bake.
It is made from dried, ground coconut meat; coconut flour is low in calories and sugar but high in protein and fiber. It can be challenging to digest but has a low glycemic index score, helping to stabilize blood sugar levels.
In terms of baking, coconut flour is dry and absorbent, making it the flour I’ve found the most difficult to work with.
It needs very high liquid-to-flour ratios while baking (and benefits from an extra egg to bind); otherwise, the results are thick and crumbly.
Coconut flour has a distinct coconut flavor, but when mixed with other flours in a ratio of approximately 20% or less of the whole mix, it blends nicely and adds rich nutrients.
Coconut flour may be used as an independent gluten-free flour, as one baker (Elana Amsterdam) does with some success. My daughter baked these Ice Cream Cone Cupcakes using one of her sponge recipes.
Ground Hazelnuts – Paleo
Hazelnuts, also known as Cobnuts or Filberts, can be eaten shelled and uncooked or processed (raw or roasted) into flour or paste. They are high in vitamin B6 and thiamine, as well as protein and unsaturated fat.
Ground hazelnuts have a sweet, creamy, nutty flavor that goes well with biscuits, chocolate-hazelnut spread, nut butter, cakes, pralines, crumbles, and pastries.
Like other nut foods and gluten-free flour, they will provide nutrition, structure, and moisture to a bake. These Hazelnut Biscuits and Nutella Thumbprint Cookies are two of my favorite baked goods, including ground hazelnuts.
Peanut Flour (Not Paleo)
Peanut flour, which has been more readily accessible in recent years, can be used in place of almond flour to create a more peanutty flavor.
It is highly nutritious, high in protein, and an excellent source of monounsaturated fats (which help decrease “bad” cholesterol). It is also abundant in minerals, vitamins, and antioxidants.
Tigernut Flour – Paleo
Tiger nuts are not nuts but rather members of the root vegetable family. Nonetheless, I’ve put them in the nut section!
Tiger nut flour is a gorgeous addition to the gluten-free flour mix, especially for cakes, cookies, and biscuits with a sweet, nutty flavor.
It is highly nutritious, high in healthy monounsaturated fat, iron, potassium, vitamins A and C, and an excellent source of fiber. Because of its natural sweetness, you may reduce your sugar intake without feeling deprived. In recipes, substitute almond meal.
Banana Flour – Paleo
Banana flour is a fine powder produced from peeled, dried, and powdered green bananas. Although it has historically been used as a substitute for wheat flour in areas of the Caribbean and Africa,
It is promoted as yet another gluten-free option in the mainstream. When used in baking, a reasonably mild yet earthy flour does not taste like a banana.
It makes excellent pancakes!
Banana flour has many starches, but it’s a resistant starch low on the glycemic index, which means it’s good for keeping blood sugar steady. It is also a good supplier of zinc, manganese, phosphorus, and magnesium.
The Binders And Gluten-Replacers
Most gluten-free baking requires the use of a binder or gluten “replacer,” which helps to give the elasticity and structure lost when gluten is removed from the recipe.
Without it, your baked goods (especially bread, cakes, and pastry) would become dry, crumbly, and difficult to manage. The following are the essential binder-gluten substitutes:
Xanthan Gum
Xanthan gum, which is utilized in the non-food business, is made by fermenting sugar with ‘friendly bacteria.’ Although it provides little nutritional value (and is not accepted by everyone).
When used correctly, it may give dough and bake-mixtures a sticky consistency, aiding in the binding, thickening, and ‘stretching’ of a gluten-free flour mix.
Guar Gum
Guar Gum (produced from guar beans) is more complex, yet it performs the same function as xanthan gum.
Psyllium Husk
This gluten free flour is a fibrous husk derived from the seeds of the Plantago Ovata plant (native to India and Pakistan).
Psyllium husk (made into a powder) is a fantastic source of soluble fiber and calcium, and it is rapidly becoming my favorite gluten-replacer due to the magical properties it imparts, particularly in bread baking.
It is husk absorbs moisture efficiently and so adds shelf-life, stretch, and structure to gluten-free flour mixes and this husk mimics gluten and works exceptionally well in yeasted dough bakes and pasta dishes.
Ground Chia Seed – Paleo
Chia seeds are gotten from a plant in the mint family native to Central and South America. Chia seeds have been designated as a superfood for their nutritional properties since they are high in Omega 3, fatty acids, protein, salt, fiber, and various other vitamins and minerals.
When wet, they may absorb up to twelve times their weight in fluids. Chia has a nutty flavor and may be sprinkled on cereals, yogurt, salads, or added to energy bars.
It comes into its own in gluten-free and vegan baking when finely milled. This is since chia bonds exceptionally effectively (an ideal substitute for xanthan or guar gum) and may replace as an egg replacer (by preparing chia eggs with powdered chia seeds and water).
It produces a heavier outcome than ‘flax eggs,’ in my opinion; nonetheless, To produce a chia ‘egg,’ combine 8g pulverized chia seed with 45 ml/g water and set aside for 5 minutes.
Ground Flax Seed (Also Known As Linseed)
Flax seeds are another excellent binder addition to the gluten-free larder, being a great source of omega 3 fatty acids and fiber; added to bread and buns, ground flaxseed adds flexibility and structure to the crumb.
It may also be used to substitute eggs in vegan baking (at an 8g ground flax ratio combined with 30ml/g water per ‘flax egg,’ set for 10 minutes). Flax is by far my favorite egg substitute since it preserves a higher degree of lightness in the final bake.
Gelatine & Agar Agar – Paleo
Gelatine and its vegan version, agar, are not immediately thought of as gluten replacement choices, but they give support and flexibility, notably to bread when used correctly. To produce this show-stopping bread, I use it in my Oat, Teff, and Millet bread.
Final Thought
Gluten-free flour is excellent news for people living with celiac disease. However, it has several advantages and can assist you in developing better eating habits.
It will assist you in obtaining relief from the numerous symptoms of an autoimmune illness.
Gluten-free all-purpose flour is made from high-nutritional-value components such as cassava, quinoa, almonds, and legumes. It is high in protein, fiber, vitamins, and minerals and will undoubtedly benefit your diet.
It will also keep you away from unhealthy processed foods that can be harmful to your body. Making meals using gluten-free flour will undoubtedly boost their nutritional worth.
If you wish to learn the DIY gluten-free flour mix. Check out this guide
