Mainly we must know what gluten is. Gluten is a set of small proteins, contained in wheat, barley and rye flours, as well as any of their varieties and hybrids. For people suffering from celiac disease, they must maintain a strict gluten-free diet.
But in this post we will talk about the best gluten-free flours. We are going to focus on the products that Amazon has and we will base ourselves according to their price and quality with the comments made by users. We know that flour is a common ingredient in many foods, including bread, desserts, and noodles. It is also often used as a thickener in sauces and soups.
Most of the products are made with wheat flour. There are those who have no problem consuming it, but people who have celiac diseases or are allergic to gluten should not consume wheat flour, so it is advisable to choose flours that do not contain gluten. So keep reading, here I show you the best ones.
The variety is great in the market, but each one has its flavor and composition. It has been proven for thousands of years that all-natural flour can replace wheat flour. In this article, you can choose gluten-free ones like coconut flour, oatmeal, rice flour and much more. Each of them has unique benefits and nutritional value, as we will see below.
List of the best gluten-free flours
- Almond flour
- Buckwheat flour
- Sorghum flour
- margar vegetable powder
- Teve powder
- Brown rice flour
- Oatmeal
- Corn flour
- Chickpea flour
10 coconut flour
Gluten-free almond flour
Almond flour is one of the most common gluten-free cereals and flours. It is made from ground almonds, which means that the skin has been removed. Almond flour is used a lot in baked goods and can be used like breadcrumbs.
You can usually substitute plain flour or wheat flour in a 1: 1 ratio. If you want to use this flour for baking, add an extra egg. The dough will become more manageable and dense.
Almond flour contains many minerals, such as iron, magnesium, calcium, potassium, copper, and manganese. Contains monounsaturated fats and vitamin E.
However, its fat content will increase your calorie count to 640 per cup, which is 200 calories more than wheat flour. It is important to read the packaging to make sure the flour is not produced in a factory that processes gluten. Although almonds and all walnuts are naturally gluten free.
Uses of almond flour in gluten-free recipes
When we substitute one type of flour for another, we must consider how the behavior of the ingredients changes. In wheat flour, gluten acts as a binder in the dough, making it easier to handle. With almond flour, the stickiness of the dough will decrease and it can become more difficult to handle.
On the other hand, almond flour has a high fiber content, so it can absorb more liquid (twice as much as other types of flour), so we need to increase the amount of liquid in the recipe (between 10% and 1%). If we use this type of flour it will be 20% more).
How to prepare almond flour
To get almond flour, use natural, skinless almonds. You should know that it does not have the appearance of wheat flour due to its larger particle size. However, you can substitute wheat flour for almond flour in your recipe.
Ground almond flour is more perishable than whole almonds, so it is recommended that you grind it before cooking or when you know you want to use it in a short time.
We usually find it in sweet foods, although we can also use it in salty foods. Since this type of flour is gluten-free, it is an ingredient commonly found in gluten-free recipes.
Buckwheat flour
Buckwheat flour has a strong earthy taste and is very suitable for baking instant and yeast bread. For a better flavor you can mix it a little with brown rice flour or other gluten-free flours.
Buckwheat flour is the result of grinding this fruit. Also, contrary to the beliefs of many people, it is not a grain nor does it belong to the wheat family. Therefore, it belongs to the polygon family.
But you also have to keep in mind that buckwheat is actually a type of grain because of the large amount of starch that its nutrients contain and because it is used in cooking to make flour and other purposes.
Like a vegetable and quinoa, other fake grains, buckwheat or buckwheat are also gluten-free. In this way, it becomes a suitable food for celiacs
Among the main characteristics of buckwheat, we believe that its composition contains 70% starch. For example, this far exceeds the content of corn.
For this characteristic, we use buckwheat as a very effective thickener, we use it in many necessary preparations.
It also contains a large amount of carbohydrates, which is ideal for achieving the binding effect of other flours. So using buckwheat flour can make noodles without any problem.
Since it is not a grain by itself, buckwheat contains a lot of protein, which makes it combine the benefits of cereals and legumes.
Among the most outstanding properties of buckwheat flour, we find that they contain many carbohydrates, which translate into energy-rich foods, which in turn are easy to digest.
Facts have shown that it is an ideal food for all meatless vegans and people who cannot eat gluten.
Its fat content is low, which makes it a highly recommended food for patients with cholesterol or cardiovascular disease. It contains a lot of fiber in its nutrients. Therefore, it can be said that it effectively helps to reduce obesity and improve digestion.
Vitamins and minerals in buckwheat flour. As for minerals, it contains mainly magnesium.
Where to get the buckwheat flour
Another great option to get buckwheat flour, and if you don’t want to leave home, you can use Amazon’s online shopping site. Here you can choose from a large number of flour products at a favorable price.
In the same way, you can easily read the opinions of the buyers of the previous articles, so that you can more easily define yourself to have the best price ratio.
Buckwheat flour or buckwheat flour is the result of grinding a fruit called Fagopyrum esculentum Moench, it is not a cereal, but it exactly matches the characteristics of a grain, that is why it is called false grain.
Since it is gluten free, it is one of the best options for people looking for alternatives to wheat. Use it as one of the best bread making options and many recipes without this ingredient. Now you know what buckwheat flour is and what are the main characteristics that make it a widely consumed flour. You also have an idea of where to buy, so there are no more excuses.
Gluten free sorghum flour
Sorghum flour is made from an ancient grain that has been cultivated for more than 5,000 years. Cereals are naturally gluten-free and are considered the fifth most important grain in the world.
It has a light color and texture and a mild sweetness. It is considered heavy or dense flour, and is generally mixed with other gluten-free flours or used in recipes that call for a small amount of flour.
Sorghum flour benefits
The advantage is that not only does it have the ability to be suitable for celiacs, it is also recommended for use in diabetics, as it slows down the absorption of sugar when it comes to digestion. As for the nutrients that sorghum flour can provide, it is rich in fiber (6.6 grams per 100 grams), which promotes digestion and makes it a satiety food. But it is also a source of vegetable protein (8.45 grams per 100 grams) and contains minerals such as calcium, magnesium, zinc or phosphorus.
You can use sorghum flour in baking recipes, stews and even bread, although in this case it should be mixed with other strong flours, such as whole wheat.
Margar vegetable powder
It is composed of more than 60 grains and at the time it was considered the main food in the Inca, Mayan and Aztec civilizations. It can replace 25% wheat flour, but it must be mixed with other flours when baking. The best use for this flour is to make tortillas, cake batters, and bread.
It is rich in fiber, protein and trace elements manganese, magnesium, phosphorus, iron and selenium. These nutrients support brain function, bone health, and DNA synthesis. If you are gluten intolerant, always be sure to read the label.
Teff flour
Teff is the smallest grain in the world, which is 1/100 of the grains of wheat. Teff grains can come in many colors, from white to red to dark brown. Light colors have a mild flavor, while dark colors have a more earthy flavor.
Teff flour is rich in protein, which promotes satiety and helps reduce cravings. Its high fiber content can help control blood sugar, reduce appetite, and aid in weight loss. Plus, it contains more calcium than any other grain and is the only ancient grain that contains vitamin C.
Add teff flour to your recipes
Haven’t tried teff flour? As you can see, it is a nutritious food that you can easily add to your diet. In addition, it is an ideal substitute for traditional refined flour. You can see the recipe for Gluten-free Muffins with teff flour
Gluten-free brown rice flour
This flour is made with brown rice. It is considered whole wheat flour and contains bran, germ and endosperm. It has a nutty flavor and can be used to make bread spread, thicken soy sauce, or prepare bread-based foods such as fish and chicken. Brown rice flour is commonly used to make noodles and can be used in recipes for bread, cookies, and cakes with other gluten-free flours.
This flour is rich in protein and fiber, which can help reduce blood sugar levels and weight. It is also rich in iron, B vitamins, magnesium, and manganese, and a plant compound called lignans. Studies have shown that lignans help prevent heart disease
To avoid gluten contamination, look for brown rice flour that is not produced in a wheat processing factory.
How to prepare preservative-free and gluten-free rice flour
It is very easy to obtain this type of flour, we just have to choose a variety of rice that suits our preferences and suits the method of use. We will use coffee grinders, American glass or even traditional grinders to grind the coffee beans. No need to have a powerful machine
It is very easy to obtain this type of flour, we just have to choose a variety of rice that suits our preferences and suits the method of use.
We will use coffee grinders, American glass or even traditional grinders to grind the coffee beans. No need to have a powerful machine
Oatmeal is made by grinding whole oats. Compared to all-purpose flour, it imparts more flavor to baked goods and makes the mouth feel more crisp.
Baking with oatmeal can make the final product more moist. Due to the lack of gluten, certain ingredients must be adjusted to make light and fluffy baked goods.
Oats contain a soluble fiber called beta-glucan, which has many health benefits. This fiber can help lower “bad” LDL cholesterol, as well as insulin and blood sugar levels.
They are also rich in other nutrients, such as protein, magnesium, phosphorus, vitamin B. Oats and oatmeal are often contaminated, depending on how they are grown and where they are processed. If you can’t eat gluten, be sure to look for products that are certified gluten-free.
How to make homemade oatmeal
Chickpea flour
Chickpeas are part of the legume family. Chickpea flour is made from dried chickpeas, also known as chickpea flour, regardless of its origin, it is one of the indispensable products in the kitchen. And we use it as the basis for various recipes.
The flour is obtained by grinding the grains to a fine powder, so you can use any grain, seed or root to make flour. However, we cannot get the desired results in terms of consistency and flavor from all products.
Chickpea flour is a high-quality, healthy alternative to traditional wheat flour. Our chickpea flour is also organically grown, for example, it is more aromatic than the aforementioned wheat flour, and it is more beneficial for our body than processed flour.
One of the benefits of chickpea flour is that it contains a lot of plant protein and fiber. The latter helps to improve intestinal transit and regulate our body.
Nor should we forget that this special flour contains slow-absorbing carbohydrates, which helps with digestion. its caloric intake is low, ideal for athletes.
We also highlight that the large amount of iron contained in chickpea flour can triple the iron in meat.
This chickpea flour is also gluten-free, which is one of the reasons that it has been used widely in western countries in recent years. Thanks to chickpea flour, people with celiac disease can prepare their favorite recipes.
In the East, this flour is appreciated for its incredible flavor and consistency. This is also a good option for vegetarians. This is because chickpea flour can be considered as a substitute for eggs: if it is mixed with water or beer, it can be juicy, for example, by making the dough cooked with tortillas in tempura or vegetables.
In addition to all of the above, as bean experts, we will keep telling ourselves why we eat chickpea flour and include it in our diet. In this case, we will discuss its culinary uses.
Place the oats in the mixing glass, close the lid, and begin mixing. To make oatmeal, it is best to use traditional flakes and avoid instant oatmeal. Similarly, to make whole grains, you must use whole grains (the steps are the same).
After about three minutes, stir the oatmeal so that the flakes break evenly, and then continue to break. Although it may seem like a step that can be skipped, the truth is that if the oats are not stirred, what will happen is that many flakes will remain intact because the flour will accumulate at the bottom and will not let the rest of the flakes circulate
Pass the oats through the strainer to obtain a finer flour. The residue left in the filter is oat bran, which you can save and use in many recipes.
Gluten free coconut flour
Coconut flour is made from dried coconut pulp and has a mild coconut flavor. It has a light texture and produces an effect similar to that of common flour, very suitable for baking bread and desserts. Remember, coconut flour absorbs much more water than regular or almond flour.
It is high in lauric acid from saturated fat. This medium chain triglyceride can provide your body with energy and, combined with the fiber content of the flour, helps reduce “bad” LDL cholesterol. Studies have shown that its fiber content can help maintain healthy blood sugar levels by not causing your blood sugar to rise
Coconut flour is a good option for those who are allergic to nuts and gluten. It may be contaminated during the processing stage, so be sure to check where the flour is produced when purchasing.
How to make easy coconut flour
- Preheat the oven to 120ºC
- Place the coconut pulp on a baking sheet, spread it out and bake for about 30-60 minutes, or until the pulp turns brown and is completely dry. Stir evenly every 15 minutes. Depending on how dry the pulp is and how dry the oven is, it may take longer (about 2 hours).
- Let the pulp cool and beat in a blender or powerful food processor until it has a consistency similar to flour.
- You can store the flour in a sealed container at room temperature for weeks or even months.
My recomendation
Some gluten-free flours have more nutrients than others, making them healthier to include in your diet. Many gluten-free flours need to be adjusted to your recipe or combined with different types of gluten-free flours to obtain a more delicious final product. Be sure to evaluate your recipes before using any flour. These were for me the 10 best but in the market there is a lot of variety so here I leave you other options that you can see and try;
Yucca flour
Cassava flour is made from a starchy liquid extracted from South American cassava roots. Contains pure starch. Tapioca flour is often used as a thickener in recipes. Although cassava flour does not provide many nutrients other than carbohydrates / starches, cassava flour is a low calorie, sugar free option. A quarter cup of cassava flour contains 100 calories, 26 grams of carbohydrates, and almost no sugar, fat, or protein.
This flour is used as a thickener in soups, sauces and cakes and does not have an obvious taste. In some recipes for bread you can combine it with other gluten-free flours
Unlike carbohydrates, I consider that it does not provide any type of benefit such as fiber, protein or micronutrients. In fact, it is considered the least useful unlike other flours, it is often considered empty calories. But despite not containing these nutrients, the health benefit of cassava flour is its high resistance to starch, as well as fiber. Resistant to digestion, this starch has better insulin sensitivity, lower blood sugar levels, decreased appetite, and other digestive benefits.
If your diet is gluten-free, make sure tapioca flour is not mixed with other gluten-containing flours.
Ingredients of the cassava or cassava flour recipe:
- 1 kg of cassava
- Grater and food processor.
Cassava or cassava flour preparation recipe
- Wash and remove the rind or shells that cover the yuca.
- Cut the yuca into small pieces and place it on the roughest part of the grater, taking care not to hurt your fingers.
- Preheat the oven to 50 ° C or 120 ° F.
- Put the chopped yucca on a tea towel or cloth to squeeze out and remove excess liquid.
- Chop the chopped yuca by hand or with the help of a paddle and spread it evenly on a baking sheet on a long board.
- Place the tray in the oven to extract any remaining moisture and complete drying. Stay there for an hour.
- Remove from the oven and allow to cool slightly to room temperature.
- Mix the chopped cassava in a mixer on high speed for two minutes to obtain a finer flour.
- Use a strainer to filter the flour, oxygenate it, and refine it.
- Seal the package and store in a cool place until use.Principio del formulario
Insect meal
Lastly, we have powdered insect flour, which is usually made from. Yes, you are right. Flour made by drying or baking is a good choice for gluten-free flour because it is rich in protein. The protein content of this flour is three times greater than that of sirloin and the protein content is twice that of chicken. Insect meal also provides vitamins B2 and B12, iron and calcium
Don’t worry about the bug smell, because it doesn’t. The flavor of this flour is very mild, even similar to that of walnuts.
Chestnut flour a good gluten-free option
This flour is rich in fiber and minerals, and it also gives the recipe an earthy flavor, which is why many bakers use it especially for bread, rolls and even pasta. It is recommended to use it in a proportion of 20% the flour mixture. The earthy flavor will be affected. The formula is overwhelming, even annoying.
The nature of chestnut flour
Vitamins, minerals, fiber… Chestnut flour is sometimes classified as a «super food». It is a perfect substitute for wheat derivatives, which is why more and more people should or like to avoid gluten as this nutritional product.
It can be used as a calcium supply to strengthen bones and smile, and has a high level of energy, added to its low glycemic index, which makes it a loyal ally for those facing hard work or weight loss diets.
The glycemic index of food determines how quickly the body absorbs all the energy supply. The chestnut flour is very low and will produce a pleasant sensation of fullness and at the same time it will favor hours of activity.
Vitamin E can be found in chestnut powder (B1, B2, B3, B6 and B9). This means that consuming this product will bring vitality and health to your skin, and you hardly have to be aware of it. For centuries, the chestnut has been the basis for obtaining cereals, and in El Bierzo no cereals were grown due to the geographical characteristics of the cereals. As you can see, in addition to being great people, we are a sea of health!
Basically this product is a positive element in your diet. This has been the case since its origins: in the small forest, the Bierzo chestnut tree becomes a twisted and powerful trunk. The chestnut flour on the table is the result of the process of obtaining the best soil. You should take a look at it in person or in person, and little by little you will get to know the most beautiful place in Bierzo, you will not miss it.
Nutritional value of chestnut flour
It may surprise you to know this, but for many nutritionists, chestnuts are closer to grains than nuts. Therefore, it can replace wheat well. As we have already told you, chestnut flour does not contain gluten. This ingredient is found in some grains, and for some grains it is highly indigestible… and for people with celiac disease, it should be avoided.
Changing our eating habits seems to be the development of the entire cultural process. In this change, special foods such as chestnut powder will be assumed. The funny thing is that in areas like El Bierzo chestnuts have many roots, almost modern, before they came from the United States.
✔ From some seeds we can also obtain Celia yeast flour, which can be used in gluten-free bakery products, and which also contains many nutrients.
Linseed meal
It provides a large amount of fiber and fatty acids such as omega 3. Since flaxseed meal is mainly fiber, it should not be used in large quantities, it is recommended to add 2 to 3 tablespoons in the baking recipe. Flaxseed meal with hot water can be used as an egg substitute in vegetarian recipes. Flaxseed has a slight laxative effect, but some people can be very sensitive to this effect, so it is recommended to add a small amount and check the tolerance to the seed.
Chia seed powder
Chia seeds come from the Salvia hispánica plant. Due to their rich nutrition, they are currently considered a superfood. Also, chia seeds do not have a main flavor and are therefore very versatile. Unlike flax seeds, you don’t need to grind them to get their benefits. Chia seeds can be added to various recipes, but as small as a spoon, you can sprinkle them on cookies or bread for garnish, or make them crunchy. If a tablespoon of diced fish is allowed to dip in 3 tablespoons of warm water, the gel can be used to replace eggs in vegan baking recipes.
✔ Root or tuber flours have excellent elasticity
Potato flour or potato starch
It is a flour made from dehydrated potatoes and rich in fiber. Due to its consistency, this flour gives the dough elasticity and can be used in place of xanthan gum or guar gum. It is recommended to add 2 to 4 tablespoons in the preparation process to eliminate or reduce the chewing gum ingredients in the recipe. Using too much potato starch can also produce a very rubbery product. You can use the whole ½ cup to ¾ cup flour mixture, and it should be mixed well
Tapioca flour
They are flours with a sweet taste and pleasant taste, which can also increase the browning capacity of the preparation. They are good options for making muffins and breads. For the sweet potato flour, it also has a soft orange color and can also be used for preparation. It is recommended to mix it in about 25% for sweet recipes.
