Gluten Free Substitutions for Cooking

If you just started a gluten free diet for any reason, then you may be getting some confusing answers as to what qualifies as gluten free. The term gluten just kind of came out of nowhere and all of a sudden a large number of people are telling you to avoid it when you are not even totally sure what it is or why. So, if you are a little confused about what gluten actually is and how (or why), you can avoid it in your diet, keep reading to learn about why we avoid gluten and what the best substitutes are for cooking.

What Is Gluten?

This is the most basic piece to understand for substituting gluten in your recipes. It also seems to be the most confusing part of the entire gluten free movement. Gluten is not equivalent to any ingredient itself–instead, gluten is a protein that is found in some ingredients that we use quite often. Specifically, gluten is found in the following grains: wheat, rye, and barley. The gluten protein is responsible for the overall texture of doughs that are made with these grains. It traps gasses in the dough during baking and helps make the dough rise as well as maintaining the structure of the dough. If you have ever stretched out dough, you are able to do that because of the gluten in the flour that you have used, although it is important to remember that the gluten is simply a part of the wheat, and not the wheat itself. This helps make substitutions more common, as you can still use other types of flour that do not contain wheat. 

Where Is Gluten Found?

The number one place you find gluten is in wheat flour. Wheat flour is one of the most common ingredients in many of our favorite treats–bread, pastries, cake, pizza, pasta, etc. You may find rye and barley in beers or other alcoholic drinks as well, so those are definitely things to take a deeper look at.

Why Avoid Gluten?

This is a great question and one that is very important to your substitution process. There are actually quite a few reasons that people avoid gluten, ranging in extremity. The most severe reason to avoid gluten is due to something called celiac disease, which is an autoimmune disease that causes intestinal damage when you consume gluten. This is the most extreme form of gluten intolerance, but there are likely as many or more people with a more general gluten intolerance as well, who benefit from avoiding gluten in their diets. This is typically known as Non-Celiac Gluten Sensitivity and covers a whole group of people who have responded positively to decreasing the amount of gluten they consume. Some doctors have claimed that all humans could benefit from removing gluten from their diets, and many consumers have taken this to heart for various reasons other than a diagnosed sensitivity.

Many foods with gluten are high in carbs (think cake, bread, or pastries), so if you are on a low-carb diet, then you likely will be avoiding gluten by association. Some people are allergic to wheat as well and can have severe reactions upon consuming anything with wheat in it. While this is not exactly the same as a gluten free diet, it will have some similarities, as wheat is the number one source of gluten in our diets. Whatever your reasoning for avoiding gluten, pay attention to exactly how strict you want to be. If you have celiac disease or a wheat allergy, for instance, you may want to be more careful than if you are simply avoiding carbs to lose weight.

Cooking Substitutions

If you are trying to be 100% gluten free, then you will want to make sure you check all of your labels for gluten free confirmation. The government standard is 20 parts per million or fewer in order to be considered truly gluten free. At Bob’s Red Mill, we have a separate facility where we make a variety of gluten free baking products and a lab in which we test all of them to ensure their gluten free status, so check out our gluten free section to find your favorites.

Gluten Free Flours

As the number one gluten product is flour, many new flours have been developed to accommodate the needs of a growing gluten free population. We love baking with alternative flours, as they all have unique qualities and flavors. The most popular of these is our Gluten Free Flour blend, which is a combination of many different ingredients, ground into flour. If you prefer one-ingredient flour, then you can try almond flour, coconut flour, tapioca flour, or even rice flour, just to name a few. Rice flour is the most popular for making noodles, whereas almond flour is popular for general needs, especially things like cookies and cakes where the almond flavor can be an added bonus! It is important to follow gluten free recipes designed for these flours, as they are not created equal and will perform differently. Some people even use gluten free flours or even cornmeal in their baked goods. Many cannot be used as a 1-to-1 substitute for wheat flour and need to be combined with other flours and starches to create a comparable substitute.

Noodles

Pasta is another area where gluten is extremely common–because, duh, pasta noodles are typically made with wheat flour. There are a growing number of pre-made gluten free noodles, with noodles made from chickpeas, rice flour, quinoa, or other grains, but you may not have considered other types of noodles! Thai dishes often incorporate rice noodles, which are made out of rice flour and do not contain any wheat. It’s always a good idea to check first, though, as wheat can be just about anywhere these days. You can also make your own noodles out of a few different vegetables, the most popular being zucchini (zoodles, anyone?) or scoop noodles out of the magical spaghetti squash after baking it for an hour or so. Your local health food store may have some options already pre-made that you can get if you are in the mood for pasta, ramen, or any other noodle dish!

Crust or Dough

Perhaps the toughest part about any new diet is avoiding pizza (because let’s face it–pizza is probably not on your diet), but if you are going gluten free, then you are in luck! Pizza’s only gluten (typically) is found in its crust, so if you can find a gluten free crust substitute (such as this one) then you are ready to chow down. The best part is that a lot of these options actually make pizza healthier, so you can feel less guilty when you eat it! Some people like to make pizza in zucchini boats, for a yummy crunch. You can also find a dough that is gluten free at many health food stores or make your own using our gluten free flour substitutes. However, a popular alternative is to make a crust out of cauliflower, which is equal parts delicious and nutritious. Then, pile your pizza high with your normal toppings, and you will barely notice a difference!

Wrap It Up!

Wraps are one of our favorite lunchtime options because you get all the flavors of the fillings without losing everything out of the sides like you do in some sandwiches (okay, maybe we are just messy eaters). If you are new to the gluten free lifestyle, then you can explore a few different options for wraps. Of course, there are gluten free wraps out there, but a common favorite is simply a lettuce wrap. These have the bonus of being extra healthy for you, and you can use a lettuce wrap as a replacement for a hamburger bun, sandwich bread, tortilla, or even a pita. Our favorites are Bibb lettuce and collard greens, as they are crunchy and typically stay in large enough pieces for the least messy results. You can also replace a flour tortilla with a gluten free corn tortilla for the easiest gluten free switch out there if you love your enchiladas, tacos, or quesadillas!

Rice and Other Grains

Rice and other grains like quinoa are great substitutes for foods like bread or noodles. Any time that you are craving some grains, we highly recommend serving up a risotto instead of pasta or enjoying a rice cake instead of a cracker. If you throw in some quinoa in almost any dish, it will leave you feeling more full and satisfied than without, just like noodles and bread typically do.

If you are just starting out on the journey into gluten free eating for any reason, whether due to an intolerance or just a personal choice, then you are definitely in for a slight adjustment. Wheat products make up a surprising amount of our daily diets and have the tendency to be associated with comfort foods and that hearty, filling sensation that we love. With the right substitutes, however, you can still enjoy all of your favorite foods without worrying about any of that pesky abdominal discomfort!