There are more gluten free flours than people think and there are also flours that you probably haven’t heard of or even knew existed. I’ll go over them here and even throw in some links to order some that I prefer.
Almond Flour – I absolutely love almond flour and use it the most. It’s made from finely ground blanched almonds. This flour is high in protein, has moderate fiber and a low glycemic index. One thing about almond flour you need to be careful with is how dense it is, meaning, it absorbs liquid so more may need to be added. Almond flour can also be a little costly, it is made from almonds after all. Here are some of my favorite flours; Nature’s Eats, this is the Kirkland brand and can be purchased at Costco and is much cheaper.
Coconut Flour – This flour I use quite a bit as well. Made from defatted dried coconut. It’s high in fiber, low carbohydrate and also absorbs liquid but even more so than almond flour so adjust accordingly when using. Coconut flour is easy to overuse so less is more! If you use too much and not enough liquid you will end up having dry baked goods. Here are some flours I have used; Better Body Foods, 365 Whole Foods, Nature’s Eats.
Arrowroot Flour – This flour is made from the starchy rhizome arrowroot. This flour is used as a thickening agent and can be used in place of cornstarch which is something I prefer to do. But this is also an ingredient that can be used in baked goods. I have made tortilla shells with this and will have a recipe for that. Here is the brand I use; Bob’s Red Mill.
Tapioca Flour – This flour is more of a starch, somewhat like Arrowroot but a little more sweet in flavor I think. This flour is made from Cassava Root and it has thickening and gelling properties and can also be used instead of cornstarch. This has a high glycemic index and low nutritional value. Here is what I use; Bob’s Red Mill.
Cassava Flour – This flour can be a really good replacement flour for wheat flour. Cassava is gluten, grain and nut free and comes from the cassava plant, the whole root. This is also a flour I use and add with the arrowroot to make tortilla shells. The cassava root has cyanide compounds that are also found in almonds and spinach and can be very toxic if eaten raw. This is why it is soaked, cooked and fermented. Because of doing this all flours you buy are free from cyanide, no worries! Because Cassava is starchy, it is high in carbohydrates which could lead to an insulin spike. This flour can be used as a 1:1 substitute to wheat flour and I highly recommend this brand; Otto’s Naturals.
Buckwheat Flour – This flour is high in protein and fiber and contains all eight essential amino acids. Buckwheat is a seed that’s harvested from a flowering plant that is actually related to rhubarb. If you’re looking to support your heart health and reduce blood sugar this is probably a good flour for you to use. However, if you have an allergy to rice there is a chance you could have an allergic reaction to buckwheat, so as with any flour, use caution. I like to use the Arrowhead Mills brand the most.
Oat Flour – This flour is a better option to all-purpose flour, nutritionally. It’s higher in protein, fiber, minerals and is a lower calorie option. It is higher in fat but this healthy fat helps your body absorb many of the fat-soluble vitamins and minerals. As you probably guessed, oat flour is just finely ground oats and is essentially pretty easy to make yourself if you have some oats laying around that are not instant oats. Throw them in a blender and there you have it. But, you can also buy Arrowhead Mills oat flour or Bob’s Red Mill oat flour.
All-purpose Gluten Free flour – Of course, there is always all-purpose gluten free flour you can use as a 1:1 substitute for regular all-purpose flour. Do pay attention to the ingredients as some of these flours use rice flour, potato flour, tapioca flour and most all-purpose gluten free flours have what is called Xanthan Gum in them, if they do not you will need to add it. Xanthan Gum is used as a thickener or stabilizer and without it your baked goods could be dry, crumbly and flat. My favorite flours are Cup4Cup which is my go to all-purpose flour, I personally like the way it tastes and bakes. I also suggest King Arthur Measure for Measure as a cheaper pick.
