Oat flour is made by grinding whole-grain oats. Amaranth processed in the same facilities as wheat may contain traces of gluten. It can help lower blood sugar levels, reduce body weight and protect against heart disease. Cornmeal is made from the whole kernel, including the bran, germ and endosperm. The best use of this type of flour is for making tortillas, pie crusts and bread. Teff is the world’s smallest grain and is 1/100 the size of a kernel of wheat. Despite its name, tigernut flour is not made from nuts. Chickpeas are part of the legume family. Even cornbread can contain regular flour. It may also offer digestive benefits. Teff is the smallest grain in the world. Its starchiness makes it an excellent gluten-free flour, but it must be used in combination with other flours to make great baked goods. Due to its lack of gluten, it tends to be crumbly in nature. Studies have shown it may stimulate immune cells and boost immune function (22, 23). I’m not much of one to make New Year’s resolutions, but this year, one thing I’m committing to is putting more into the Dessert Daily blog. It’s high in the saturated fat lauric acid. The sorghum grain is high in fiber and protein, which can help slow sugar absorption. When baking gluten-free, it’s not always a cup-for-cup replacement. Considered a heavy or dense flour, it’s often mixed with other gluten-free flours or used in recipes requiring small amounts of flour. My best advice is to use those ingredients whenever a recipe directly calls for them. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Cross contamination may occur with certain manufactured foods made with other gluten-containing flours. I also do not typically make any additional substitutions in the recipes other than the flour. Can also be used as a thickener in soups, stews and fillings. Tigernuts are small root vegetables that grow in North Africa and the Mediterranean. It also contains an abundance of the mineral iron, as well as antioxidants that help you fight inflammation (9, 10, 11). But I use a blend that includes xantham gum, which I think it easier. Coconut flour is made from dried coconut meat and offers a mild coconut flavor. Chickpea flour is also high in the minerals magnesium and potassium, both of which play a positive role in boosting heart health (46, 47, 48). Low in overall nutrients, tapioca flour is a good grain-, gluten- and nut-free flour option to thicken liquids and use in bread products. It may also offer digestive benefits. Gluten-Free Replacement. Replace vital wheat gluten and wheat flour when adapting recipes into gluten-free versions. It’s considered a whole-grain flour and contains the bran, germ and endosperm. Research suggests that lignans help protect against heart disease (28, 29, 30). To avoid contamination with gluten, look for brown rice flours that were not produced in a facility that also processes wheat. Due to its lack of gluten, some ingredients will need to be adjusted to create light and fluffy baked goods. Oats contain a type of soluble fiber called beta-glucan, which has numerous health benefits. I have to say since converting Bob’s Red Mill 1 to 1 baking flour, I have a really high success rate in just about all recipes where I have substituted it, like my Ultimate Gluten Free Chocolate Chip Cookie recipe. Teff flour is high in protein, which promotes a feeling of fullness and can help reduce cravings (16, 17). It gives baked goods more flavor than all-purpose flour and results in a chewier, crumblier texture. Almond flour contains many minerals, including iron, magnesium, calcium, potassium, copper and manganese. Gluten is a composite of proteins found in certain grains, most commonly in wheat. As flour is generally a key ingredient in most all baking recipes, finding an acceptable gluten free flour substitute is the key to a perfect gluten free baked good . All of them are very simple to make and taste incredible. Brown rice flour is often used to make noodles and can be combined with other gluten-free flours for bread, cookie and cake recipes. If you are not using an equivalent flour substitute, you may have to do a little more research and experimenting to determine how much flour to substitute with. Tapioca flour is made from the starchy liquid extracted from the South American cassava root. And while I don’t exclusively eat gluten free, I do try and limit it whenever possible and have not missed it at all in my recent baking! While I am by no means an expert in gluten free baking, all I can do here is share what I have personally learned about it. I also will note, that while gluten free baked goods typically have a reputation for being dry, I have not had that experience with the recipes I use!! Note that the batter will be thicker and your end product denser. Easy peasy. So, what have we learned here? Here are Healthline’s picks of the web’s best gluten-free dinners that any food lover will cherish. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. However, its fat content increases its calorie count to 640 per cup, which is 200 calories more than wheat flour (1, 2, 3). These nutrients aid brain function, bone health and DNA synthesis (12, 13, 14, 15). Because cassava flour can be used alone in food products, it’s less likely to be contaminated. Additionally, if xantham gum is not present in the blend, then that is an additional ingredient you’ll need to add for thickening and structure. This initiated my experimentation with gluten free baking. It’s also a good source of vitamin E and monounsaturated fat. Join the discussion today. Research suggests its fiber content may help maintain healthy blood sugar levels, as it does not cause them to spike (51). Filed Under: Baking, Gluten free Tagged With: baking, flour, gluten free flour, gluten-free. Sorghum flour may be contaminated with gluten during processing. It can be contaminated in the processing phase, so be sure to look at where your flour was produced. Amaranth has an earthy, nutty flavor and tends to take on the flavor of other ingredients. Both almond and coconut flour are different in texture and density and would not adequately replace a regular AP flour called for in a baking recipe. It’s high in fiber and a good source of the carotenoids lutein and zeaxanthin. I was beyond frustrated and couldn’t understand why the gluten free AP flour didn’t substitute as it had in my pancakes. While unproblematic for many, people with celiac disease, non-celiac gluten sensitivity or those avoiding gluten for other reasons should not consume these two types of flour. Newer on the gluten-free market, few companies produce this flour. Its high fiber content can help manage blood sugar, decrease appetite and aid weight loss (18, 19). But since I’m all for easy, I recommend getting a one for one blend, unless you know a lot about baking with gluten free equivalents. Like buckwheat, amaranth is considered a pseudocereal. So, for my first post of the year I am excited to share a little bit about gluten free flour and how to use it successfully. Teff flour has traditionally been used to make injera, a fermented, sourdough-like Ethiopian bread. I do not personally have an intolerance to gluten, however I do have quite a few people in my life that have Celiac’s disease and truly cannot consume gluten. While blends might differ in which flours they use, a good blend will incorporate several different types of flours, such as rice, potato, tapioca, sorghum, etc. Another key in searching for a flour blend is whether your gluten free flour is a one to one equivalent or not. It comes in a variety of colors, ranging from white to red to dark brown. Lastly, when baking gluten free you will need to make sure any other ingredients you use in the recipe are also gluten free. Gluten-Free Almond Flour Substitutes. Arrowroot flour is a less common gluten- and grain-free powder. Aside from carbohydrates, tapioca flour provides little nutritional value in the form of fiber, protein or micronutrients. Now I can’t say that all of my recipe conversions have been successful, however I now understand a lot more about gluten free baking than I did a year ago, so I have a much better success rate making gluten free substitutions. Similar to tapioca flour, it also provides resistant starch, which has a variety of digestive system benefits (54, 55, 56, 57). Some research suggests that the resistant starch content in this type of flour may help lower blood sugar levels and improve insulin sensitivity. It’s made from a starchy substance extracted from a tropical plant known as Maranta arundinacea. This flour is gluten-, grain- and nut-free. Flour made from brown rice offers a variety of health benefits. Brown rice flour is made from ground brown rice. When I first experimented with making gluten free chocolate chip cookies about a year ago, I initially substituted regular AP flour with a gluten free AP flour that I had on hand from Trader Joe’s (with the addition of xantham gum, a necessity in GF baking). to the recipe for every cup of gluten free flour used. Tigernut flour has a sweet and nutty flavor that works well in baked goods.