13 gluten-free flours to replace wheat flour!

Gluten-free flours to replace wheat flour that you may not know about, as they  are great allies for those who want to replace white and wheat flour , as it can benefit the health of the body in general. Most people today use white flour and all-purpose flour , neither of which is good for health.

Also, most white and wheat  flours are bleached, contain gluten (which many people are allergic to) and are difficult to digest plus there are a number of side effects from using white and wheat flour .

The good news? There are all-natural and tasty gluten-free flours that have been used for thousands of years that can replace white or wheat flour . These include coconut flour, sprouted flour, oatmeal, rice flour and much more each with unique benefits and nutritional value that will be discussed in detail below.

Gluten-free flours to replace wheat flour:

1. Coconut flour:

Coconut flour is a great option for gluten-free flours. The nutrient in coconut flour is rich in fiber and healthy fats, so whether you want to go on a low carb diet, try a vegetarian or Paleo diet, or hope to lose weight quickly, one of the best things you can do is start using coconut. coconut flour .

The health benefits of  gluten-free flours are excellent. For example, coconut flour’s high levels of healthy saturated fats are used by the body easily for energy and help support a healthy metabolism and more. Coconut flour also helps in creating a healthy blood sugar level as it carries a low glycemic load and does not raise blood sugar levels. In fact, studies show that consuming products containing coconut flour can decrease the glycemic impact of foods and support stable blood sugar levels.

Coconut flour also helps with healthy digestion, is high in nutrient density, and can help with heart health as well. Studies show that coconut flour has the ability to lower “bad” levels of LDL cholesterol and serum triglycerides in people who have increased cholesterol levels . Coconut flour has this positive effect due to its high supply of soluble and insoluble dietary fiber, as well as its healthy MUFA fat content.

Just as we know that coconut oil has huge benefits, coconut flour is another great alternative that you can use in baking. Some of my favorite coconut flour recipes include coconut flour cookies .

2. Sprouted corn flour:

Now, let’s talk a little about sprouted cornmeal . This is one of the  gluten free and sprouted flours. If you want to make homemade cornbread, this is the flour to use. Sprouting is when you take a grain and soak it between 12 and 48 hours. This kills the phytic acid in the flour. Phytic acid is what binds to minerals. If you buy whole grain bread today, you’ll notice that the package says it “contains riboflavin,” which is vitamin B2 , and it contains a few other vitamins. The truth is that when you consume this, you will not be absorbing these vitamins because they are bound to phytic acid. Imagine you have all these vitamins and minerals, only they’re stuck.

You can consume this seemingly healthy concoction, but it only passes through you. However, when you sprout a grain, the process kills this phytic acid. Now, all the minerals and vitamins are free for you to absorb and digest. This is why Ezekiel’s bread and other sprouted grain breads are better than regular breads.

In case that isn’t reason enough to consider sprouted bread, know that wheat also gives you a belly because it is very difficult to digest and can cause leaky gut symptoms and other inflammatory issues in your body.

When purchasing sprouted maize flour , it is vital to purchase non-GMO maize flour . The biggest downside to traditional cornmeal is that it is often made from GMO corn, which is associated with a variety of health issues. However, the organic nutrients in corn is a worthy addition to a gluten-free diet in moderation, of course.

3. Oat flour:

Oat flour is also one of the great gluten-free flour options . Many people ask themselves, “Is oatmeal gluten-free?” If you buy natural oatmeal , it can definitely be gluten-free. This flour is even better than regular oat flour in terms of digestibility – the nutrients, including all the vitamins and minerals, found in oatmeal are easier to digest in gluten-free oat flour. Oatmeal also helps in lowering cholesterol , providing fiber to keep you satiated, boosting immunity, and much more .

4. Rice flour:

The next flour here is brown rice flour , another gluten-free flour . Rice flour, as we know, tends to be non-allergenic for many people, and most people digest it well. Although I like sprouted flours better, brown rice flour is also good.

And if you loathe the possibility of giving up pasta, brown rice pasta probably represents the best pasta simulation. If possible, brown rice should be chosen over white rice, because, according to the healthiest foods in the world:

Thorough grinding and polishing that converts brown rice to white rice destroys 67% of vitamin B3, 80% of vitamin B1, 90% of vitamin B6, half of manganese, half of phosphorus, 60% of iron and all dietary fiber and essential fatty acids.

5. Almond flour:

Almonds are part of this list of gluten-free flours because they are nutritious, as they are packed with L-arginine, magnesium , copper, manganese, calcium and potassium. Published studies show that almonds have a “bad” LDL cholesterol -lowering effect , especially in individuals with high cholesterol and diabetes. Almonds are also fiber-rich foods and contain certain types of healthy fats.

They are also good for roasts. Almond flour is great for making cookies, cakes and other baked goods. It is also useful in different meals or even coating for chicken.

6. Tapioca flour:

Tapioca is one of the purest gluten-free flours. Tapioca is commonly used as a thickening agent in recipes. While it doesn’t offer many nutrients outside of carbs/starch, tapioca is a low-calorie, sugar-free option. In a quarter cup of tapioca flour, there are 100 calories, 26 grams of carbs, and almost no sugar, fat, or protein.

While tapioca flour is a great thickening agent, when compared to cassava flour, cassava flour may be a better option for some. Tapioca and manioc flour originate from the manioc root . Tapioca, however, only comes from the starch in the root and is blanched. Cassava contains more vitamin C and is less processed.

7. Chickpea flour:

Chickpea flour also known as gram flour, chickpea flour or traditionally besan provides a number of health benefits. As a member of the legume family, chickpeas provide high levels of fiber to aid digestion and promote weight loss. Chickpea flour also has an ideal ratio of magnesium and calcium, B vitamins, and potential benefits specifically for pregnant women as it contains high amounts of folate .

Folate plays a role in DNA replication, and according to one study, fortifying foods with folate lowered the risk of neural tube defects by 26%. One of the most popular ways to use chickpea flour is to make socca, which is similar to a healthy pancake or thin bread (but gluten free!). Traditionally, it is simply made with chickpea flour , olive oil and spices.

8. Sorghum flour:

Sorghum flour is one of the gluten-free flour options . As a heavy flour, sorghum flour works best in recipes that require a small amount of flour or when used in combination with other lighter, gluten-free flours.

So why use sorghum flour? This flour provides high amounts of fiber and antioxidants. Sorghum also helps balance blood sugar and fights inflammation and disease. If you’re looking to lose weight, sorghum contains tannins that are thought to help fight obesity.

9. Cassava flour:

Cassava flour is made by grating and drying cassava root (also known as “yuca”). A cup of raw cassava provides 71% of your daily value of vitamin C , which promotes healthy skin, fights free radical damage, and improves the health of your gums and teeth.

While cassava flour provides few other nutrients, it allows you to enjoy baked goods that are low in calories, fat and sugar all at a low cost.

10. Amaranth flour:

Amaranth is a highly versatile plant. Amaranth can be consumed as a leaf, cereal or grain flour. Amaranth flour has a nutty flavor that tends to pick up flavors from other ingredients. Amaranth has several benefits.

These  gluten-free flours help fight diabetes, support bone health and provide the body with the protein it needs. A cup of cooked amaranth grain has nine grams of protein, 160 milligrams of magnesium (40 percent DV), and manganese, phosphorus, and iron. Like chickpea flour, amaranth flour also contains a high level of folate , which makes it beneficial for pregnant women.

11. Buckwheat flour:

Don’t let the name fool you. Buckwheat  does not actually contain wheat  or gluten . Buckwheat is a seed that provides so many nutritional and antioxidant benefits that it is sometimes called a superfood.

This seed provides B vitamins and minerals like manganese, magnesium, zinc, iron and folate . Buckwheat  helps to lower cholesterol and blood pressure levels, fight disease and improve digestion, so it is one of the gluten -free flours to help with health.

12. Teff flour:

Teff, the world’s smallest grain, also offers a  gluten-free flour alternative to white and wheat flours . High in iron, phosphorus, B vitamins, calcium and other essential minerals, teff flour can help with circulation, improve PMS symptoms, boost the immune system, support cardiovascular and bone health, and more.

As with sorghum flour, it may be better to use teff flour in combination with other gluten-free flours because it alone can potentially make dry, coarse baked goods. Teff is often compared to millet, so substituting teff in a recipe that calls for millet can help avoid any big difference in the recipe.

13. Cricket flour:

Finally, we have cricket flour. Yes, you read that right. Cricket flour is a great choice for gluten-free flours because it is packed with protein. Cricket flour has three times the amount of protein as sirloin steak and twice the amount of protein as chicken.

Cricket flour also provides  vitamin B2  and B12, iron and  calcium . With all the beneficial nutrients, you might want to try cricket flour. Better yet, you don’t have to worry about a taste. Cricket flour has a very mild and even nut-like flavor.