5 Best Gluten-Free Flours!
Flours that are not just gluten-free but also prevent several diseases and support your well-being.
When you opt for the gluten-free diet, you break up with anything and everything that has gluten in it- Flour and grains like wheat, barley, rye, topping the chart. Also includes things derived from flours that contain gluten such as pasta, bread, pizza, cereals and baked goods.
I personally believe gluten is no good for anyone. One should try the gluten-free lifestyle at least once to mark the changes.
Most people fear the gluten-free lifestyle because they believe that adopting this lifestyle means bidding farewell to most of the things they love.
But that’s not how boring it really is!
There is first a change in your mindset followed by an outlook towards food. Do you know the best part? We have numerous alternatives to choose from! They are low-carb and gluten-free.
No matter what your lifestyle, you can have flours that are packed with nutrients and free from any chemicals that cause harm to your body.
These flours are not just gluten-free but also prevent several diseases and support your well being:
1. Coconut Flour:
Naturally gluten-free and rich in nutrients, coconut flour is a rich source of dietary fiber, iron, potassium and protein.
Not just flour, coconut has amazing uses in the nutrition world for its oil, milk, sugar, cream and water. Coconut is an excellent alternative to wheat because of its antibacterial and antifungal properties. Coconut flour is made from the grated meat of freshly picked coconuts. Once the oil is extracted from the coconut meat, fine powder is derived that looks exactly like flour. It is safe for consumption for everyone.
Benefits:
- Rich in Minerals
- Rich in Vitamins
- High in Amino acids
- High Fiber
- Rich source of protein
- Contains Healthy Fats
- Low in Carbs
- Low Glycemic Index
- Great for digestive health
- Aids in Metabolism
- Helps in regulating blood sugar levels
- Lowers Cholesterol
- Promotes Weight Loss
- Where can you get it?
You can get Organic Coconut Flour from- Talk Healthy To Me, Organikness, BakeryKart, Qtrove.com, Urban Platter, and Vitalife Health. Apart from these, you will also find coconut flour on Amazon and Flipkart.
What could be made from Coconut Flour?
You can make your own bread, chapatis, naans, cookies, pizza crusts, muffins, pancakes and other savory dishes too from coconut flour. You can use the flour in the coating process as well. Below are a few recipes to refer to:
- https://sugarfreelondoner.com/keto-coconut-flour-cookies/
- https://www.wholesomeyum.com/category/low-carb-coconut-flour-recipes/
- https://lowcarbyum.com/basic-coconut-flour-cookies/
- https://thesugarfreediva.com/keto-coconut-flour-bread/
- https://myheartbeets.com/coconut-flour-naan/
Where can you find Readymade Coconut Flour Treats?
We live in a busy world, baking a loaf of bread or making a cookie is not an easy task to do and time-consuming. We have made it easier for you to find some healthy coconut flour snacks to munch on!
- Talk Healthy To Me
- The Elementary Store
- Qtrove- Lo Foods
- Vitalife Health
2. Almond Flour:
Just like Coconut Flour, Almond flour has a low glycemic index, it is gluten-free and has several nutritional benefits. Almond flour is derived from ground almonds. The skin is removed & the oil gets extracted, excess water is eliminated and then it is ground into a fine powdery texture just like wheat flour. The texture of almond meal (with the skin) different from that of almond flour. This nut-based oil has a slightly sweet taste hence is an excellent flour for baking.
Why prefer almond flour?
- High in Vitamin E
- Rich source of fiber
- Low carb
- Low glycemic score
- Loaded with minerals
- Contains monounsaturated fats
- Good for brain health
- Helps in lowering bad cholesterol levels
- Heart-healthy
- Strengthen immune system
- Aids in Metabolism
- Promotes weight loss
DIY recipes with almond flour:
Sweet and savory, you can use almond flour to make your favorite dishes. It is a great replacement for wheat flour. Cooking or baking, the below recipes can be referred to while you are looking for some easy almond flour made food:
- https://www.indianveggiedelight.com/keto-dosa-recipe-almond-flour-keto-dosa/
- https://www.ketoforindia.com/keto-almond-roti-india/
- https://www.wholesomeyum.com/low-carb-keto-naan-bread-recipe/
- https://www.sweetashoney.co/keto-almond-flour-pizza-crust/
- https://www.ketoconnect.net/best-almond-flour-recipes/
3. Sunflower Seed Flour:
Not many people are aware of Sunflower seed flour. They are low carb and a great alternative to gluten. If you are allergic to nuts then almond flour or any nut-based flour is out of the question, enter: sunflower seeds flour.
It is a grain-free alternative to regular flour, healthy and budget-friendly. Raw seeds of sunflower are ground into a fine powder-like texture just like your regular flour.
Fun Fact: You can easily make your own nut-free, gluten-free, keto/paleo-friendly sunflower seed flour at home! Here is the recipe- https://alldayidreamaboutfood.com/how-to-make-your-own-sunflower-seed-flour/
Why consume sunflower seeds?
- High in Vitamin B & E
- Rich in Antioxidants
- High Protein
- Low carb
- Contains healthy fats
- Helps lower blood pressure
- Controls Cholesterol
- Reduces risk of inflammation
- Prevents type 2 diabetes
You can get hold of Sunflower seed flour from Amazon. As mentioned above, making Sunflower seed flour at home is an easy process and inexpensive. So, you could buy raw sunflower seeds and make your own flour.
You can make breadsticks, cookies, muffins, pizza crust, tortillas, flatbread, bread and crackers using this flour. Below are a few recipes to refer to:
- https://www.yummly.com/recipes/sunflower-seed-flour
- https://www.asaucykitchen.com/sunflower-seed-paleo-chocolate-chip-cookies/
- https://simplysohealthy.com/low-carb-nut-free-pizza-flatbread-crust/
4. Buckwheat Flour:
Firstly, Buckwheat is not related to wheat! It is a seed that is derived from the plant named ‘Fagopyrum esculentum’ found in Asia, North America and parts of Europe. Buckwheat is a superfood that is referred to as a pseudocereal. It is cultivated just like grains and is widely preferred because of the several health benefits it provides. Buckwheat Flour is a great gluten-free alternative to flour and has antioxidant properties!
Why choose Buckwheat?
- Protein-packed
- Rich source of Fiber
- Excellent source of Magnesium and Manganese
- Contains essential Amino acids
- Boosts heart health
- Helps in weight loss
- Improves digestion
- Stabilizes blood sugar levels
- Protects against cancer.
You can find organic buckwheat flour easily online these days.
Get it from Qtrove, Cora, Organikness and Wellversed. You’ll also find buckwheat flour pasta and noodles available on various online stores like Wildermart and The Gourmet Box.
Buckwheat flour can be used to make flatbreads, cookies, crackers, noodles, sponge cakes, and is an ideal alternative for flour in baking. Below are a few recipes to refer to:
- https://www.mycookingjourney.com/buckwheat-flour-flatbread-kuttu-paratha/
- https://moonandspoonandyum.com/buckwheat-flour-recipes/
- https://biancazapatka.com/en/buckwheat-chia-bread/
- https://www.thespruceeats.com/gluten-free-chocolate-chip-cookies-1451147
- https://www.forkandbeans.com/2015/03/12/buckwheat-noodles-gluten-free/
5. Oat Flour:
Oat Flour is another such flour that is gluten-free and is a rich source of dietary fiber. You can replace regular flour with oat flour. However, in the case of baking, oat flour needs to be combined with some other gluten-free flour for best results. Let’s take a look at the nutrients and other health benefits:
Nutrient content:
- High Fiber
- Rich source of calcium and iron
- Higher protein content
- Lower Carb content than Wheat flour
- Controls blood sugar levels
- Lowers Bad Cholesterol levels
- Aids in weight loss
- Improves digestion
- Increased levels of energy
Apart from baking, oat flour is an excellent binding agent. It can also be used for coating purposes. Cookies, flatbreads, pancakes, rotis, pizza dough, waffles and muffins, you can literally create your favorite food out of oat flour! Below are a few recipes to refer to:
- https://www.acouplecooks.com/oat-flour-recipes/
- https://www.ambitiouskitchen.com/oat-flour-recipes/
- https://www.onegreenplanet.org/vegan-recipe/savory-oatmeal-pancakes-with-coconut-peanut-chutney/
- https://www.allrecipes.com/recipes/17612/ingredients/flours/oat-flour/
Note: Don’t forget to replace sugar with stevia or other healthy sweeteners.
Refined oil needs to be completely eliminated. Add healthy oils like organic ghee, butter or coconut oil.
The gluten-free lifestyle isn’t as hard as is perceived.
Knowing your substitutes is key if you want to live a healthy lifestyle.
