Gluten-Free Substitutions for Wheat Flour

What is Gluten?

Gluten is a particular type of protein that is in flour made from grains like wheat, rye, barley, and triticale. You can describe it as a type of glue which gives shape to the flour when it is mixed with liquid to form the dough. It exhibits the property of elasticity which holds the dough together and lends the chewy texture to it.

Why Go Gluten-Free?

Apart from helping the dough to hold its shape, Gluten does not nutritionally contribute to the body in any way. However, for people suffering from certain conditions, it triggers adverse reactions. Especially people suffering from the autoimmune disease known as Celiac are highly susceptible to damage caused by Gluten sensitivity. In patients who have Celiac disease, the presence of even the tiniest amounts of it in the body triggers an attack on the body’s immune system and the small intestine. Such repeated attacks interfere with the small intestine’s capacity to absorb nutrients such as calcium and iron. This lack of nutrients may lead to acute nutritional deficiencies leading to ailments such as osteoporosis, infertility, anemia, and iron deficiency.

Some people also suffer from the condition of Gluten sensitivity. It is not a condition as severe as the Celiac disease. It is necessarily the lack of ability to process and metabolize Gluten. If people with the sensitivity ingest Gluten-containing foods, it mostly leads to short-term problems such as indigestion.

There are no medicines or treatments available to remedy Gluten sensitivity or Celiac disease. So, the only option left for people suffering from either of the two is to ditch it and go on a Gluten-free diet altogether. Gluten constitutes a significant chunk of diets all around the world. From the loaves of bread, pizzas, pasta, cereals, and bakery products, it is in almost all types of foods that we consume.

Top 6 Gluten-Free Substitutions for Wheat Flour

Finding a Gluten-free substitute for wheat flour is not as easy and straightforward as it may seem. Only because not many flours can duplicate all the properties, characteristics, textures, and tastes of white or wheat flour, which make them extensive in our diet. However, there are some Gluten-free flours available in the market which replicates particular textures and nutrient compositions of the wheat flour. When picking a Gluten-free flour, everything depends on what you are cooking or baking with the flour. Given below is a list of the most popular Gluten-free flours and their uses that you may consume and add in your diet.

1. Almond Flour

The nutty, chewy texture of almond meal and the fine consistency of almond flour make them great substitutes for Gluten-based flours like wheat flour. Most cooks use the replacement ratio of 1:1 (1 cup of almond flour replacements 1 cup of wheat flour). They use this to make pizza crusts, bread, pies, muffins, and other baked foods. Many people often make use of Almond flour as a low-carb breading. You can add Parmesan cheese and spices to give your fish, chicken or vegetables a nice crunchy crust.

2. Arrowroot Flour

Arrowroot flour is Gluten-free and grain-free flour made from the starchy components of the tropical plant Maranta Arundinacea. Owing to its versatility, Arrowroot Flour can work as a substitute for Gluten-containing flours in a variety of ways. It can act as a thickener in soups, or combine it with other Gluten-free flours such as Almond Flour and Tapioca in desserts and bread recipes. When used on its own, it lends a crispy and crunchy texture to the recipes. In addition to being Gluten-free, Arrowroot Flour is also rich in Vitamin B, Potassium, and Iron providing additional health benefits.

3. Coconut Flour

Coconut flour is made from the meaty part of the dried coconut and is a favorite Gluten-free substitute for wheat flour and white flour in baking. Light in texture, it is perfect for bread and desserts. However, a thing to keep in mind while cooking with coconut flour is it can absorb a lot more water than regular flour. So, you might have to adjust the recipe accordingly when using coconut flour. Another plus point of using coconut flour is that it is full of healthy saturated fats and fibers, which make it highly nutritious and healthy.

4. Oat Flour

Prepared by grinding whole-grain oats, oat flour imparts more flavors to the recipes than regular flour. It has a crumblier and a chewier texture than white flour or wheat flour and hence is one of the tastiest Gluten-free options in flours. Oat flour is also immensely healthy as it consists of the soluble fiber, which helps in lowering the bad cholesterol. Plus, it also contains high amounts of antioxidants, B Vitamins, Phosphorous, Magnesium, and Proteins. Beta-Glucans, a word of caution while baking with oat flour – it is likely to make the baked product moister, so adjust quantities of water in your recipe accordingly.

5. Brown Rice Flour

Grinding brown rice produces a whole-grain flour that is still Gluten-free. It is multipurpose Gluten-free flour suitable for both for sweet as well as savory cooking. It has a distinct nutty flavor which goes very well in roux, sauces and breaded foods. Brown rice is also great in the preparation of items that pair well with fish and chicken such as noodles. When baking with brown rice flour, bakers often combine it with other Gluten-free flours for making cookies, cakes, and bread.

6. Corn Flour

Corn flour is standard as a Gluten-free thickening agent in soups and stocks. It is mostly prepared by finely grinding cornmeal and can be used as a substitute for white flour and wheat flour in Tortillas and bread. It can also be used in combination with other Gluten-free flours to prepare Pizza Crusts. Corn Flour provides a wide range of health benefits since it is a well-known source of carotenoids zeaxanthin and lutein which act as antioxidants.

Is Going Gluten-Free for Me?

It’s a family of proteins in grains like rye, spelt, wheat, and barley. It is generally safe for everyone except those who have celiac disease. Despite that, some experts believe that it is harmful to most people. Now, the decision of consuming it entirely lies on you. Remember, a Gluten-free label does not mean that the food will be nutritious every time.