No matter what event you are cooking for, keeping some gluten free products on hand is always a good idea. While gluten isn't bad for you, it can cause some pretty uncomfortable digestive issues for those who are sensitive to it. So, whether you have celiac disease or are cooking for someone who does, knowing which gluten free flours to bake with is bound to come in handy.
If you've tried cooking a gluten free treat before, only for it to turn out a crumbly mess, we have some good news for you. As the gluten free diet has grown in popularity, the recipe list has also increased. And, over the years, these recipes have been tweaked to ensure they taste as great as their gluten-filled counterparts. Ready to get baking? Review this article comparing the best gluten free flour options and their uses before choosing a recipe to create.
What Is Gluten Free?
If you've read this far and are still confused about the benefits of a gluten free diet, let us clarify some of the confusion. People who follow a gluten free diet may begin it for several reasons. Celiac disease is one of the most common reasons individuals choose to avoid gluten. An autoimmune condition, individuals with celiac disease cannot consume gluten because it triggers an immune response that ultimately damages the linings of their GI tracts. This damage causes inflammation in the small intestine and makes it hard for the body to absorb nutrients in food
Another reason people may follow a gluten free diet is to reduce the symptoms of gluten sensitivity. Though gluten sensitivity is not an autoimmune disease, it is responsible for a fair share of digestive issues. Like lactose intolerance (the inability to process or metabolize lactose), individuals with gluten sensitivity have trouble metabolizing gluten. As the body tries hard to process gluten with little success, it causes gastrointestinal distress resulting in gas, bloating, diarrhea and constipation.
Lastly, many choose to enjoy gluten free goods when they're following a low-carb diet. Because many high-carb foods contain wheat, they're not eaten as often on a gluten free diet, and many gluten free goods are also low in carbohydrates. No matter the reasoning for choosing to follow a gluten free diet, it's essential to enjoy foods made with healthy, wholesome ingredients instead of processed ones.
What Does a Gluten Free Diet Entail?
What foods contain gluten? Knowing what foods contain gluten will make it easier to follow a gluten free diet and choose a flour suitable for your recipes. When it comes to gluten-containing ingredients, there's one ingredient that stands out above the rest—grains. Grains are where you'll find most of the gluten in the foods that you eat. Gluten, a protein found in wheat, helps grains like rye, barley and wheat maintain their shape and hold recipes together. Here's a complete list of the most popular grains that contain wheat—all of which you'll want to avoid when following a gluten free diet.
- Wheat
- Barley
- Rye
- Triticale
- Spelt
- Kamut
- Farro
Most other foods that contain gluten are those that are made with the grains listed above. Many kinds of cereal, bread, crackers, pasta, wraps and even condiments may contain gluten, and it's important to review the ingredients list before purchasing and consuming.
What Is a Gluten Free Flour?
Since most flours are grain-based, you may be wondering how flour can be gluten free at all. Fortunately, there are many grains that do not contain gluten, and many other gluten free flours are nut or seed-based. Using these types of flour can help you create gluten free goods that are delicious and satisfying.
The Best Gluten Free Flours
Discovering gluten flour is just the beginning. Now it's time to discover all of the many things you can create with this glutenfree ingredient. Though there are several gluten free flour substitutes on shelves, not all flours or flour blend options serve the same purpose. Continue reading as we walk you through the best gluten free flour for baking and how to use each.
Almond Flour
Used to make everything from cookies to crackers, almond flour is included on our list of the best gluten free flour for bread or cooking. Aside from its delicious, slightly nutty flavor, almond flour is naturally gluten free and a powerhouse of nutrients. Plus, it packs more protein than regular flour. In addition to being tasty, almond flour is also simple to use.
Ideal for individuals looking for a gluten free, paleo, or keto option, almond flour is low in carbs and free of all grains. That being said, when cooking for individuals with celiac disease or gluten allergy, you'll want to make sure that the almond flour you use is made in a gluten free facility. Though almond flour is naturally gluten free, there's a high chance of contamination when made in a factory that processes grains.
Eager to begin baking with almond flour? When used to replace wheat flour, almond flour is commonly combined with another flour or a binding agent like xanthan gum. This helps the ingredients bind to one another to create delicious gluten free foods. Though getting the correct ratios might seem a bit tricky at first, many gluten free recipes that you'll find are created with almond flour in mind. This means that you can spend less time searching for ingredient swaps and more time baking a delicious almond flour-based dish.
Now, if you're new to baking with almond flour and want to start with something simple, these Gluten Free Almond Flour Cookies are the perfect option. Nothing says dessert quite like a cookie does, and because this recipe uses an almond flour base, you can enjoy them grain free. Light, crisp and subtly sweet, these cookies are perfect for pairing with coffee and tea. With hints of brown sugar and cinnamon, everyone who tries this light dessert is sure to love it.
Cassava Flour
Growing in popularity alongside almond flour is cassava flour. A gluten free flour made from the same starchy root vegetable as the tapioca flour, cassava flour is quickly taking over many supermarkets' health food sections. Cassava flour is the gluten free flour that most resembles wheat in texture. And, because the starch allows it to bind efficiently to other ingredients, it's one gluten free flour where added binding agents aren't generally needed.
In fact, when substituting cassava flour for wheat flour, not much of the recipe will need to be changed. The main difference between these two flours is the amount of water they absorb. Cassava flour's density means that it drinks up a lot more water than wheat. Because of this, instead of substituting it at a 1:1 ratio, we recommend replacing each cup of all-purpose flour with ⅔ cup cassava. Then after you've combined it with the other ingredients, you can add more as needed.
Another thing that sets cassava flour apart from other gluten free flours is that it is not nut-based. Though nut-based flours taste great, they may cause problems when baking for someone with a tree nut allergy.
Curious as to how you can bake cassava flour into your morning routine? These Cassava Waffles and Pancakes are sure to do the trick. Quick and easy to make, they taste just like the breakfast you grew up loving—only now it's easy to avoid the grains.
While almond flour and cassava flour are the two most widely loved gluten free flours, they're not the only ones out there. Gluten Free Oat Flour, Hazelnut Flour and Teff Flour can all be used to create tasty gluten free dishes. Or, if you're searching for an easy 1:1 swap, consider purchasing a pre-made gluten free flour blend like our Gluten Free 1-to-1 Baking Flour or Gluten Free All Purpose Baking Flour. No matter what, one thing is for sure—there are many options to choose from. From the Bob's Red Mill family to yours, happy baking!
Do you have a preferred baking flour that you love using? Other options for gluten free substitutes you can consider are buckwheat flour, sorghum flour, brown rice flour, oat flour, amaranth flour, coconut flour and so many more. We'd love to hear about the flours you use to create your favorite gluten free treats. Share your favorite gluten free recipes with us in the comments below!
