Flour is a necessary ingredient for many recipes, both for sweets and for pizzas or pasta. Some cooks even use it to thicken sauces, soups and tortillas.
Today most products are made from refined white or wheat flour. Although it is not a big problem, people with celiac disease, non-celiac gluten sensitivity, or those who prefer to avoid this substance should not consume these two types of flour. Fortunately, there is an increasing variety of gluten-free flours on the market, among which we find different flavors, textures and compositions.
Gluten-free cereal-based flours
This type of ingredient may have its origin in other types of cereals that do not contain gluten. Some of the most consumed in the form of grain also present their versions in gluten-free flours.
Integral rice
Brown rice flour is made from ground whole grain. It is considered a whole wheat flour and contains the bran, the germ and the endosperm. It has a nutty flavor and can be used to thicken sauces or prepare breaded foods such as fish and chicken. This type is used to make noodles and can be combined with other gluten-free flours to make bread, cookie, and cake recipes.
It is rich in protein and fiber, which can help lower blood sugar levels and reduce body weight. It is also rich in iron, B vitamins, magnesium, and manganese, as well as plant compounds called lignans. Science suggests that lignans help protect against heart disease.
Buckwheat
Although it contains the word “wheat”, it is not a wheat grain and does not contain gluten. It belongs to the pseudo-cereals family, a group of grains that are eaten like cereals but do not belong to the grass family. This gluten-free flour adds an earthy flavor and is good for baking quick, leavened breads.
Since it does not contain gluten, it tends to have a brittle result. To make a quality product, it can be combined with other gluten-free flours such as brown rice flour. It contains a variety of B vitamins and is rich in minerals iron, folate, magnesium, zinc, manganese, and fiber. Buckwheat flour is also rich in antioxidants, specifically polyphenol rutin, which has anti-inflammatory properties.
However, buckwheat can be cross-contaminated with gluten-containing foods during processing, transportation, or when used as a rotary crop with wheat. That is why it is convenient to check the labeling to make sure that it does not contain any traces.
Sorghum
Sorghum flour is made from an ancient cereal grain that is naturally gluten-free and is considered the fifth most important cereal grain in the world. It has a clear color and a sweet, smooth flavor. It is considered a heavy or dense flour, and is often mixed with other gluten-free flours or used in recipes that call for small amounts of flour.
Sorghum grain is rich in fiber and protein, which can help slow the absorption of sugar. It also contains a large amount of iron , as well as antioxidants that help fight inflammation. As in the previous case, sorghum can become contaminated with gluten during processing.
Amaranth
Like buckwheat, amaranth is considered a pseudocereal. It has an earthy nutty flavor and tends to pick up the flavor of other ingredients. You can replace 25% of the wheat flour, but it must be combined with other flours when making recipes in the oven. The best use for this type of flour is to make tortillas, cake batters, and bread. It is rich in fiber, protein and micronutrients manganese, magnesium, phosphorus, iron and selenium. These nutrients support brain function, bone health, and DNA synthesis.
If you have a gluten intolerance or are celiac, be sure to read the nutrition labels. Amaranth processed in the same facilities as wheat may contain traces of gluten.
Teff
Although it is not very well known, teff is the smallest grain in the world. It comes in a variety of colors, ranging from white to red to dark brown. Light colors have a mild flavor, while darker tones have a more earthy flavor. Teff flour has traditionally been used to make sourdough bread. Now it is also used for other foods such as pancakes, cereals, breads and snacks.
It can be substituted for 25-50% wheat or all-purpose flour. Teff flour is rich in protein, which promotes a feeling of fullness and can help reduce cravings. In addition, its high fiber content can help control blood sugar, decrease appetite, and aid in weight loss. In addition, it contains more calcium than any other cereal and is the only grain that contains vitamin C. As in the previous cases, to ensure that the flour is 100% gluten-free, check its packaging.
Oatmeal
Oatmeal is made by grinding whole oats. It gives baked goods more flavor than regular wheat flour and provides a more chewy, crumbly texture. Baking with oatmeal will make the final product moister. Since it is gluten free, some ingredients will need to be adjusted to create lighter and fluffier products.
Oatmeal contains a type of soluble fiber called beta-glucan, which has numerous health benefits. This fiber can help lower “bad” LDL cholesterol, as well as blood sugar and insulin levels. They are also rich in other nutrients such as protein , magnesium, phosphorus, B vitamins and the group of antioxidants .
Oats and their flour can be easy to contaminate, depending on how they were grown and where they were processed. Many farmers plant this cereal next to wheat.
Gluten-free nut flours
You can’t just find flour in cereals. Ground nuts are also a great alternative to wheat flour if we are intolerant to gluten or prefer to avoid this substance.
Almonds
This is one of the most common grain-free and gluten-free flours. It is made from ground and blanched almonds. A cup of almond flour contains approximately 90 almonds and has a characteristic flavor of this nut. It is commonly used in baked goods and can be a grain-free alternative to breadcrumbs.
For recipes with this type of flour, it is recommended to use an extra egg. Keep in mind that the dough will be thicker and the final product more dense. Almond flour contains many minerals, such as iron, magnesium, calcium, potassium, copper, and manganese. It is also a good source of vitamin E and monounsaturated fats. However, its fat content increases the calorie count to 640 per cup.
Although almonds and all nuts are naturally gluten-free, it is important to read the package to confirm that the flour was not made in a facility where other gluten-containing foods are processed.
Gluten-free corn flours
Cornmeal is a very finely ground version of this fruit. It is made with all the grain, including the bran, germ and endosperm. It is commonly used as a liquid thickener and can be used to make tortillas and breads. It is available in white and yellow varieties and can be combined with other gluten-free flours to make a pizza dough.
It is high in fiber and a good source of the carotenoids lutein and zeaxanthin. These two plant compounds act as antioxidants and can benefit eye health by decreasing age-related macular degeneration and reducing the risk of cataracts. It is also rich in vitamin B6, thiamine, manganese, magnesium, and the antioxidant selenium.
Chickpea
Chickpeas are part of the legume family. Chickpea flour is made from dried chickpeas and is also known as chickpea flour and besan. Chickpeas have a nutty flavor and a grainy texture. The flour from this legume is used to make falafel, hummus, and bread socca. It is a good source of fiber and vegetable protein. These nutrients work together to slow digestion, promote fullness, and control body weight.
Chickpea flour is also rich in the minerals magnesium and potassium, both of which play a positive role in improving heart health. Cross contamination can occur with certain manufactured foods made with other gluten-containing flours.
Other gluten-free flour alternatives with vegetables
In addition to nuts and grains, there are some vegetables that can also be processed into flour. They are less common in the markets, but they can be curious in many recipes.
Tigernut
Despite its name, tigernut flour is not made from nuts. Tigernuts are small root vegetables that grow in North Africa and the Mediterranean. This flour has a sweet taste that works well with baked goods. Its sweetness allows you to reduce the amount of sugar in a recipe. Keep in mind that it is slightly thicker than white flour and will probably lead to products with more texture.
It provides a good amount of fiber, which can help lower cholesterol. Tigernut flour is also rich in healthy monounsaturated fats , iron, phosphorus, potassium, and vitamins E and C. The risk of gluten contamination is low, as tigernuts are rarely in contact with grains.
Gluten-free tapioca flours
Tapioca flour is made from the starchy liquid extracted from the yucca root. This flour is used as a thickener in soups, sauces and cakes and does not have a noticeable flavor. It can also be used in combination with other gluten-free flours in bread recipes. Aside from carbohydrates, this gluten-free flour has little nutritional value in the form of fiber, protein or micronutrients. In fact, it is considered inferior to other gluten-free whole grain flours and is considered to have empty calories.
One health benefit is its resistant starch content, which functions as fiber. Resistant to digestion, this starch is linked to better insulin sensitivity, lower blood sugar levels, reduced appetite, and other digestive benefits.
Yucca
Cassava is a tuber that is also known as sweet potato. Unlike tapioca flour, which is made from a starchy liquid extracted from the cassava root, cassava flour is made by grating and drying the entire root. This flour does not contain gluten, cereals or nuts.
It is more similar to white flour and can easily be used in recipes that call for wheat flour. It has a neutral flavor and is easy to digest. It is also lower in calories than gluten-free nut flours. It is made up mostly of carbohydrates and also provides resistant starch.
Some research suggests that the resistant starch content in this type of flour can help lower blood sugar levels and improve insulin sensitivity.
