For those who have celiac disease or a gluten intolerance, finding substitutes for gluten-free flour can be a challenge. Gluten-free flour is often made with rice flour, which can make baked goods dense and heavy. However, there are many alternative flours that can be used as a substitute for gluten-free flour to make lighter and tastier baked goods. In this article, we’ll explore the 7 best substitutes for gluten-free flour, including their nutritional benefits, cooking tips, and how they compare to gluten-free flour.
What is Gluten-free Flour?
The phrase “gluten free flour” refers to flours that are produced using ingredients that do not include gluten. These days, you can get a wide variety of gluten-free flours in grocery stores, as well as “all purpose” gluten-free flour mixes meant to be a one-to-one substitute for wheat flour. Gluten is a protein present in wheat, rye, barley, and triticale that helps produce a pliable dough when combined with water or other liquid.
Since gluten-free flours by themselves lack this pliability and often provide a considerably denser result, mixtures of other grains are utilized to generate gluten-free flours with a more adaptable consistency that will function well in the same applications as wheat flour.
Best Gluten-free Flour Substitutes
1. Almond Flour
Almond flour is made from ground almonds and is a popular alternative to gluten-free flour. It is high in healthy fats, protein, and fiber, making it a nutritious option for those following a gluten-free diet. When used in baking, almond flour adds a nutty flavor and a moist texture to cakes, cookies, and breads. It is also a great option for those following a low-carb diet, as it has a low glycemic index.
When cooking with almond flour, it’s important to remember that it is more dense than other flours and can cause baked goods to sink if not properly balanced. A good rule of thumb is to mix almond flour with other flours, such as coconut flour, to lighten the texture. It is also recommended to add an extra egg or two to baked goods made with almond flour to help them rise.
Compared to gluten-free flour, almond flour is a healthier option and produces baked goods with a lighter and moister texture. However, it can be more expensive and may not be suitable for those with nut allergies.
2. Coconut Flour
Coconut flour is made from ground coconut and is a great substitute for gluten-free flour. It is high in fiber and low in carbohydrates, making it a great option for those following a low-carb or gluten-free diet. When used in baking, coconut flour produces a light and fluffy texture and adds a subtle coconut flavor to baked goods.
Cooking with coconut flour can be a bit tricky as it is very absorbent and can cause baked goods to be dry if not properly balanced. It is recommended to use less coconut flour than other flours and to add extra liquids, such as coconut milk or almond milk, to help keep the baked goods moist. It is also important to note that coconut flour does not contain gluten, so it may not hold together as well as other flours.
Compared to gluten-free flour, coconut flour is a healthier option and produces baked goods with a lighter texture. However, it can be more expensive and may not be suitable for those with coconut allergies.
3. Buckwheat Flour
Buckwheat flour is made from ground buckwheat and is a great substitute for gluten-free flour. It is high in protein and fiber and has a low glycemic index, making it a nutritious option for those following a gluten-free diet. When used in baking, buckwheat flour adds a nutty flavor and a slightly dense texture to baked goods.
When cooking with buckwheat flour, it is important to remember that it does not contain gluten and may not hold together as well as other flours. It is recommended to mix buckwheat flour with other flours, such as almond flour, to help the baked goods hold together.
Compared to gluten-free flour, buckwheat flour is a healthier option and adds a nutty flavor to baked goods. However, it may not be suitable for those with nut allergies and can be more expensive than other flours.
4. Rice Flour
Rice flour is made from ground rice and is a common ingredient in gluten-free flour blends. It is a good substitute for gluten-free flour as it is light and produces baked goods with a tender texture. Rice flour is also low in fat and high in carbohydrates, making it a good option for those who are gluten intolerant but not necessarily following a low-carb diet.
When cooking with rice flour, it is important to remember that it can become gummy if not properly balanced. It is recommended to mix rice flour with other flours, such as almond flour or coconut flour, to lighten the texture. Rice flour also has a neutral flavor, making it a good option for baked goods that need to maintain a mild taste.
Compared to gluten-free flour, rice flour is a good option for those who are looking for a lighter texture in their baked goods. However, it may not hold together as well as other flours and can be more expensive than other options.
5. Chickpea Flour
Chickpea flour is made from ground chickpeas and is a good substitute for gluten-free flour. It is high in protein and fiber and has a low glycemic index, making it a nutritious option for those following a gluten-free diet. When used in baking, chickpea flour adds a nutty flavor and a slightly dense texture to baked goods.
When cooking with chickpea flour, it is important to remember that it does not contain gluten and may not hold together as well as other flours. It is recommended to mix chickpea flour with other flours, such as almond flour or coconut flour, to help the baked goods hold together.
Compared to gluten-free flour, chickpea flour is a healthier option and adds a nutty flavor to baked goods. However, it may not be suitable for those with nut allergies and can be more expensive than other flours.
6. Corn Flour
Corn flour is made from ground corn and is a good substitute for gluten-free flour. It is high in carbohydrates and has a neutral flavor, making it a good option for those who are gluten intolerant but not necessarily following a low-carb diet. When used in baking, corn flour adds a tender texture to baked goods.
When cooking with corn flour, it is important to remember that it does not contain gluten and may not hold together as well as other flours. It is recommended to mix corn flour with other flours, such as rice flour or coconut flour, to help the baked goods hold together.
Compared to gluten-free flour, corn flour is a good option for those who are looking for a mild flavor in their baked goods. However, it may not hold together as well as other flours and can be more expensive than other options.
7. Sorghum Flour
Sorghum flour is made from ground sorghum and is a good substitute for gluten-free flour. It is high in carbohydrates and has a neutral flavor, making it a good option for those who are gluten intolerant but not necessarily following a low-carb diet. When used in baking, sorghum flour adds a tender texture to baked goods.
When cooking with sorghum flour, it is important to remember that it does not contain gluten and may not hold together as well as other flours. It is recommended to mix sorghum flour with other flours, such as almond flour or coconut flour, to help the baked goods hold together.
Compared to gluten-free flour, sorghum flour is a good option for those who are looking for a mild flavor in their baked goods. However, it may not hold together as well as other flours and can be more expensive than other options.
Conclusion
In conclusion, the 7 best substitutes for gluten-free flour include almond flour, coconut flour, oat flour, chickpea flour, rice flour, potato starch, and tapioca starch. Each of these flours has its own unique properties and can be used to achieve different results in baking. Almond flour and coconut flour are great options for those who are following a low-carb or paleo diet.
Oat flour is a good option for those who are looking for a gluten-free flour that is easy to find and affordable. Chickpea flour is a great option for those who are looking for a high-protein, gluten-free flour. Rice flour is a good option for those who are looking for a mild flavor and a tender texture in their baked goods. Potato starch and tapioca starch are good options for those who are looking for a gluten-free flour that has a neutral flavor and adds a tender texture to baked goods.
When it comes to finding the best substitute for gluten-free flour, it is important to consider the recipe, personal preferences, and dietary restrictions. Experimenting with different flours and combinations of flours is the best way to find the right substitute for personal use. It is also important to keep in mind that some flours may require different ratios in a recipe, and some recipes may not work well with certain flours.
For those who are new to baking with gluten-free flour, it is recommended to start with a recipe that is specifically designed for the chosen flour, and to make any necessary adjustments as needed. As with any type of baking, patience and practice are key to achieving the best results.
Each of the 7 substitutes listed in this article has its own unique properties and can be used to achieve different results in baking. It is encouraged to experiment with different flours and find the best substitute for personal use. Whether you are following a gluten-free diet for medical reasons, personal preference, or dietary restrictions, there are plenty of options to choose from and delicious baked goods to be made.