Due to numerous health concerns, people nowadays try to find ways they can make their diet gluten-free. Most are concerned with their allergies, or simply because of body maintenance. Usually, it can be quite a challenge to make baked goods gluten-free which is why we are listing down 11 of the best gluten-free alternatives there is to all-purpose flour. This way, you can enjoy your bread and pastries without the guilt or worry of consuming gluten.
Gluten Free Flour Substitutes
1. Almond Flour
First on this list is Almond Flour. It is actually well-known as one of the best gluten-free substitutes for flour. Take the ordinary almond and blanch it, skin it, and ground to a perfect consistency, and you have your almond flour. Naturally, because of its composition, it will taste a bit nuttier than the usual flour. It is not only a good substitute for flour, but also breadcrumbs–plus, it’s grain-free. It also packs a lot of fiber. Cooking experts say to always add one egg when using this type of flour to bake just to be sure it makes a good consistency
2. Buckwheat Flour
It may seem at first that buckwheat is wheat grain, but in actuality, it is not. It is gluten-free and comes from seeds that belong to a family of grains consumed as cereals. It has a nutty or earthy flavor to it and can be used depending on one’s preference of taste. It packs a lot of antioxidants that it is sometimes referred to as a superfood for having good nutritional value.
3. Coconut Flour
This type of flour is one of the best gluten-free alternatives there is because it can be eaten perfectly by even those with allergies. It is made from coconut meat so it has a lot of good fats and fiber. In fact, research says it’s the most fibrous of all flours. It can help maintain your blood sugar and lower your cholesterol compared to wheat flours because of its low glycemic levels. The same way that coconut oil offers a variety of benefits, you will not go wrong with the advantages coconut flour can give.
4. Amaranth Flour
Like buckwheat, Amaranth is considered part of the pseudocereal family and has a similar taste to its earthy and nutty flavor. It can be used in dishes that are more savory than the usual like pizza dough. Unlike the others on this list, Amaranth is filled with protein and is perfect for making that tasty snack. Some studies even say that it can help combat diabetes and boost your bones’ health because it is also high in phosphorus.
5. Sorghum Flour
This kind of flour is considered the closest that mimics the texture and taste of the classic all-purpose flour. But don’t let that fool you because it is actually known as fifth in the world’s most important cereal grains. Since it’s a heavy flour, it has a lot of fiber, protein, and antioxidants. It can sometimes substitute all-purpose flour directly in some recipes because of this. However, make sure to check its label as it could get contaminated by gluten in its process.
6. Teff Flour
Teff is actually tiny seeds since it is the world’s smallest grain. Making flour out of them creates a finely-grained texture. It comes in two different colors. The dark brown shades tend to have a more earthy taste, while the light colored ones can be a bit mild. Because this flour is a bit more fine than the others, it dissolves completely when used in baking. It then creates a consistency similar to gelatin. It can also reduce cravings because of its fiber content.
7. Rice Flour
It might come to a shock when this type of flour is not usually made by white rice. It actually comes from ground brown rice and is considered a whole-grain. This makes it gluten-free. It is commonly used for making pasta but it also works well with any type of baked goods. Coming from brown rice, it also has the advantage of having healthier benefits compared to white rice.
8. Chickpea Flour
Garbanzo bean is used to make Chickpea Flour. It is alternatively known as Garbanzo Bean flour and is a good source of plant-based protein plus a lot of fiber. This flour can also be good for pregnant women because studies say it is high in folate. This folate contributes to DNA replication and can help reduce defects in pregnancy.
9. Tapioca Flour
Tapioca is commonly used as a thickener in some recipes because it is one of the purest sources of starch. It is a starchy liquid made from cassava root. As its starch makes it a good substitute for white flour in baking, it also needs to be used with other types of flour to make a better composition. Reasons to include it is because it’s sugar-free and low-calorie. It can also improve levels of insulin, and lower blood sugar level.
10. Oat Flour
Coming next on this list is Oat Flour. Although there are questions about whether or not oats are gluten-free, it actually is when you find a source for natural oats since it is basically made up of ground whole-grain oats. When used in baking, it gives more taste to the goods compared to all-purpose flour. However, when you use this in some recipes you might need to adjust some of the ingredients because of having no gluten. Results may vary and might affect the lightness or fluffiness of the products.
Moreover, oat flour is one of the most nutritious ingredients that are filled with fiber–making them useful in helping your body digest. Not only that, but research says oats can also reduce the level of cholesterol in your body, and boost your immunity.
11. Cassava Flour
Since cassava is a vegetable full of starch, the flour is made by grating then drying the root. It greatly differs from the process of making Tapioca flour. Surprisingly, this root is packed with vitamin C and helps keep your skin healthy. It is one of the least expensive ingredients on this list and still lets you enjoy baked goods that have low fat and sugar content.
These gluten-free alternatives are sure to help you maintain your diet. Although using some of them can be a bit of a challenge at first, the results will be worth all the effort afterward. Incorporating these in your diet can help you gain a lot of fiber and antioxidants. Each type has its own benefits so you can decide on them without too much of a hassle.