Flour has a million uses, and even if you are not a baker, you have probably needed flour in your kitchen at least once. If you are gluten free, you may wonder what your options are. Lucky for you, there are tons of naturally gluten free flours out there; all with different properties, benefits, and uses. Here is a novice guide to 11 types of gluten free flour.
Of course you have the gluten free flour blends; the perfect ingredient for baking gluten free. But if you are curious about the flours that actually make up those blends, or other options in general, this article guide is for you.
I will be breaking down 11 common gluten free flours.
One of my favorite brands to buy flour from is Bob’s Red Mill, and many of the ones in this list are available from them! Browse them here https://www.bobsredmill.com/shop/flours-and-meals.html?gf=1
Brown Rice Flour
Brown rice flour is made by grinding down brown rice into a powder (with the bran and everything!).
You may see this one listed on the ingredients of many gluten free pastas.
It is commonly used for thickening soups, sauces, fillings, etc. While you can bake with this flour, it is not preferred to use it alone. It can lack the binding ability of a carefully made flour blend, which would have added starches and even other types of flours. Some also say the texture can be quite gritty and crumbly when used alone. It just will not absorb liquid well enough on its own.
This does not mean you cannot use it for baking, You may just want to pair it with gluten free all purpose flour, almond flour, or even a starch for best results. Research which combination depending on what you are making.
You may wonder why you should even bother with brown rice flour if you have to add things to it. Well, brown rice flour is high in fiber and contains various vitamins and minerals. This can add more nutrition to whatever you are making! Also, it is commonly said to have a “nutty” flavor which can be complimentary to your recipe depending on what you are making.
White Rice Flour
White rice flour is made the same way as brown rice, ground up into a powder. This rice though, is ground from rice that has had the germ and bran layers taken off. Thus, offering less fiber and fewer nutrients than brown rice flour.
Both flours are said to be well tolerated and digested. White rice flour will not have the nutty flavor of brown rice flour, which makes it taste more neutral. It can give baked goods airy textures without changing the flavor. This is another flour that could benefit from being paired with other flours, starches, or gums. . It is one of the most common ingredients in store bought gluten free all purpose flour blends after all.
Chickpea Flour
Chickpea flour is also known as gram flour. Chickpeas, also called garbanzo beans are legumes, making this a flour that is high in both protein and fiber. Using this type of flour can seriously step up the nutrition of whatever dish you are making. This flour is commonly used for thickening and binding. It is also used for baking, especially when combined with other gluten free flours for an ideal blend.
Almond Flour
Almond flour is simply… almonds.
Don’t confuse almond flour with almond meal. Almond flour is made when almonds have been boiled and the skins have been removed before grinding. Almond meal is made with the skins and all. The skin left on will result in a more gritty texture.
Almond flour is one of the most popular types of gluten free flour. It is a rich source of antioxidants as well as vitamin c and fiber. When baking with this flour, you may want to add binders. This can be as simple as adding an extra egg. If you want to take it a step further, you can add xanthan gum as a binder. Almond flour also tends to be oily, adding moisture to recipes. You do not want to make an almond flour batter too liquidy because it will not hold well if you do.
Oat Flour
If you are gluten free, you must make sure your oat flour is too. Oats tend to accumulate gluten during processing, so make sure your oat flour is made from oats particularly processed to avoid gluten contamination. It will say on the packaging if it is certified gluten free.
This is a decently nutritious flour with various vitamins and minerals as well as a good fiber content.
If you are baking it is best used in a batter that is not too liquidy because the chewiness it offers can become too gummy. If your batter is solid enough, oat flour is perfect to use alone; especially in a batter that has a decent amount of fat. While you can use this flour alone, it is also common to mix it with others for a perfect blend.
Coconut Flour
Coconut flour is made from dried and ground coconut. Therefore, the coconut taste will be slightly present in the dish you make with it. This makes coconut flour only suitable for certain recipes.
Many gluten free flours are starchy, making them more likely to bind with other ingredients well. Coconut, on the other hand, is purely the fruit. Thus, you have to treat this flour differently. You probably won’t want to use this flour as a 1:1 substitute for regular flour. Instead, use this in recipes that specifically call for coconut flour or mix it with another type.
However, you may want to use this flour for the taste or the nutrition. It has a good amount of fiber and protein, as well as certain vitamins and minerals.
Tapioca Flour (or starch)
Tapioca flour is made from the starch of the cassava root.
It is a good thickener for recipes, comparable to corn starch in this regard. When using it for thickening you can totally use it in place of flour or cornstarch in the same amount.
While you may not want to use this flour as a 1:1 substitute for regular flour in baking recipes , it is a great addition to recipes. In fact, this is usually a crucial ingredient in gluten free all purpose flour blends. It has great binding ability and gives recipes their chewyness. This is really good for gluten free baking, since both of those things can be lacking in gluten free baked goods. However, you only need a little to get this effect. That is why it is best to use this flour in combination with others.
Cassava Flour
Similar to tapioca flour, cassava flour is also made from the cassava root (obviously).
What Differentiates it from tapioca flour is the part of the root it is made from. Cassava flour uses the entire root.
This is another great thickener in sauces, soups, fillings, etc. For baking, it is common to mix this flour with almond flour or rice flour since it has binding properties. The starchiness of this flour makes for a perfect addition to gluten free flour blends.
Arrowroot Flour (or starch)
Arrowroot flour, extracted from the arrowroot plant, has a neutral taste and is another perfect thickener for sauces, fillings, soups, etc.
It is a great outer coating for fried foods to give them a nice crisp also.
For baking, it is a great addition to coconut flour and almond flour; just to name a few. It can help lighten up a dense batter.
Potato Starch
Potato starch is made from crushing potatoes and extracting the starch that is released.
This is another great thickening ingredient, similar to corn starch. For baking, it is lightweight and helps your batter rise, acting as an aid to your already included rising agent.
It also helps your batter bind together, and is said to blend well with rice flour or almond flour.
Sorghum Flour
Sorghum flour is made from ground sorghum, which is a grain. This mild and subtly sweet flour is most similar to oat flour and can be a good substitution. The lack of starch in this flour makes it a good one to pair with other flours and/or starches in your baking. It will not bind well on its own. If you do choose to use just sorghum in your baking recipe, make sure to add a binder like a starch or xanthan gum.
GF flour conclusion
Now, you have learned about many popular gluten free flours! The 11 you just read about should serve as a good basis for your gluten free flour knowledge. Feel free to further look into any flour you’d like to cook with. It takes time to learn how different flours do in different recipes!
more to read…
learn about gluten free menu options, and why they aren’t always safe… https://carolinasrecipes.com/gluten-free-menu-options-are-they-safe/
