Alternative Flour

With so many choices out there, baking can be simple, healthy and delicious with these alternative flours.  Choose anywhere from chickpeas to garbanzo to coconut there are many different tastes and textures to choose from. Go Gluten-Free like a pro without sacrificing taste.

Best Alternative Flours

Sale#1 Real Supplements Rated Best in 2020
Blue Diamond Almond Flour, Gluten Free, Blanched, Finely Sifted 3 Pound bag
  • Gluten free
  • Great in recipes and baking
  • Supports keto and paleo lifestyles
  • Finely sifted and made with high quality blanched almonds
  • Contains 1 3 pounds bag of blue diamond almond flour
#2 Real Supplements Rated Best in 2020
Anthony's Organic Tiger Nut Flour, 1 lb, Gluten Free, Non GMO, Paleo Friendly
  • USDA Certified Organic, Product of Spain
  • Batch Tested and Verified Gluten Free
  • Great for substituting traditional flour to make cookies, cakes, crusts and more!
  • Ideal for Paleo and Keto diets
  • Great Flour Alternative!
#3 Real Supplements Rated Best in 2020
Jans Organic Coconut Flour 1.1lb | Gluten-Free | Certified Organic | Keto, Paleo, & Vegan Friendly (1 Pack)
  • 100% ORGANIC COCONUT FLOUR - Our coconut flour is milled from the freshest and finest organic coconuts. It is unbleached and unrefined, adding a natural taste to any recipe.
  • GLUTEN FREE - Our coconut flour is guaranteed to be gluten-free, making it a great alternative to grain flour
  • IDEAL FLOUR SUBSTITUTE - Our coconut flour is naturally high in fiber and high in protein, while being low in carbohydrates and fats, making it the perfect alternative for those looking to stay healthy.
  • KETO, PALEO, & VEGAN FRIENDLY - Due to the nature of coconut flour's low sugar content, it is perfect for a ketogenic diet. Additionally, made from only fresh coconuts, coconut flour is 100% paleo and vegan friendly.
  • USE IN ANY RECIPE - Coconut flour can substitute any grain flour on a 1:4 ratio and can also be used as flour in baking, as a source of fiber in smoothies or shakes, or be used as a thickening agent for gravies, soups, or a roux.
#4 Real Supplements Rated Best in 2020
Healthworks Coconut Flour Unrefined Raw Organic (64 Ounces / 4 Pounds) | Certified Organic | Keto, Vegan & Non- GMO | Protein Based Whole Foods | Pancakes, Waffles, Bread & Other Baked Goods
  • PREMIUM RAW, ORGANIC COCONUT FLOUR: Healthworks Unrefined Raw Organic Coconut Flour is Certified Organic. Our Coconut Flour is a soft flour that comes directly from the meat of pure organic coconut! With a subtle coconut flavor, making it great for either savory or sweet recipes. All natural, grain-free, paleo, keto, non-GMO and low-carb.
  • HEALTHY ALTERNATIVE: A perfect substitute for recipes that call for wheat or grain flours. Healthworks Coconut Flour is great source for fiber, protein and low in carbohydrate, healthy fats found in other coconut products like coconut water and coconut sugar.
  • MANY WONDERFUL AND DELICIOUS USES: Perfect for either savory or sweet recipes. Try with pancake, breads, cookies, muffins, cakes, waffles, and protein bars and many more. It's a great healthy choice for anyone's diet! Raw, Juicing, Vegan, Paleo, Keto, Clean Eating, Wellness, Active, Biohacking, Life Hacking, Yoga, Spiritual, Blending, Non-GMO, Plant Based.
  • NATURAL ORIGIN: Our organic coconut flour is naturally dried and finely ground, hand selected from small sustainable farmers to provide a truly exquisite flour, make it a great plant-based alternative to conventional wheat flour.
  • OUR MONEY-BACK GUARANTEE: 100% Money-Back Satisfaction Guarantee, No Questions Asked! We will offer a 30-day money back guarantee on any product you have purchased from HEALTHWORKS directly.
#5 Real Supplements Rated Best in 2020
Otto's Naturals Cassava Flour (2 Lb. Bag) Grain-Free, Gluten-Free Baking Flour - Made From 100 % Yuca Root - Certified Paleo & Non-GMO Verified All-Purpose Wheat Flour Substitute
  • MADE WITH 100% YUCA: Otto's Naturals Cassava Flour is a single-ingredient, plant-based baking flour made from Cassava, also known as Yuca. It's grain-free, gluten-free, nut-free and perfect for paleo or vegan lifestyles, but has the taste and texture of wheat flour. With Otto's, you can make any recipe allergen-free and bake with peace of mind!
  • FREE OF TOP 8 ALLERGENS: Because Otto's Naturals is made from Cassava, it's naturally free of the most common allergens: grain, gluten, dairy, eggs, soy and tree nuts. Further, Otto's doesn't share equipment with these common allergens, so we can promise you and your family that we are guaranteed free of the top 8 allergens. We're also Gluten-Free Certified by the Gluten Intolerance Group.
  • FROM CASSAVA TO FLOUR: Cassava has been a staple food around the world for centuries. What sets us apart from tapioca is the way we dry and grind this sustainable root vegetable using the whole root, not just the extracted starch. The result is a light, single-ingredient flour that's grain-free, gluten-free & nut-free.
  • 1:1 WHEAT FLOUR SUBSTITUTE: Re-create delicious, grain-free versions of all your favorite family recipes with our non-GMO, certified paleo cassava flour. It's mild flavor and light texture make it an easy 1:1 substitute by weight for all-purpose wheat flour.
  • THE OTTO'S WAY: Otto’s Naturals was founded on the love of trying new foods, exploring unique ingredients, and the need for delicious alternatives to traditional foods while still maintaining a gluten and grain-free lifestyle.
#6 Real Supplements Rated Best in 2020
Anthony's Brown Rice Flour, 5 lb, Batch Tested and Verified Gluten Free, Product of USA
  • Product of USA
  • Brown Rice Flour
  • Stone Ground from California medium grain rice
  • Batch Tested and Verified Gluten-Free
  • Comes in a 5lb Resealable Bag
#7 Real Supplements Rated Best in 2020
Green Pea Flour (14oz) - Grain Free, Gluten Free & Starch Free Flour Alternative – High Protein - Contains Essential Minerals, Fiber - Resealable Packaging - Vegan Flour
  • HEALTHIER ALTERNATIVE: Pereg’s natural food green pea flour is rich in fiber, proteins, anti-oxidant & minerals. It digests easily and enhances energy, immune system, muscle build-up and recovery.
  • MAKE SOULFUL RECIPES: There is a list full of recipes you can make with green pea flour such as green pea pudding, pancakes, smoothies, and also baked goods. It is very easy to prepare and is simply versatile as it can be used in sweet or savory dishes.
  • NATURALLY PREPARED WITH NATURAL INGREDIENTS: Our green pea flour is made of 100% pure green peas that are grown without any preservatives. It is Non-GMO, certified kosher, all natural, vegan friendly, vegetarian friendly, gluten free, BPA free and cholesterol-free.
  • RESEALABLE PACKING: Pereg Natural's green pea vegan flour comes with packaging that allows you to reseal or reclose the package after use. This offers great convenience as it prevents spillage and maintains product freshness.
  • PREMIUM QUALITY YOU CAN TRUST: Pereg Natural’s products are of the highest quality and freshness to ensure a great culinary experience. All our products are all-natural and contain no MSG, artificial food coloring, flavors, additives, fillers or preservatives.
#8 Real Supplements Rated Best in 2020
Organic Coconut Flour (4 LBS) - Perfect for Gluten Free Baking, Paleo & Vegan Certified, Unbleached & Unrefined Baking Flour Substitute, 1.81 kg
  • FRESH & DELICIOUS ORGANIC COCONUT FLOUR – Gently milled from some of the world’s freshest, milky-white organic coconuts, our fine and silky coconut flour is the perfect flour substitute for white flour. Unbleached and unrefined, it adds exotic taste, texture, and flair to your favorite baked goods and recipes.
  • AMAZING FOR GLUTEN FREE PANCAKES, BREAD, COOKIES & MORE – As a health-conscious alternative to regular flour with just a hint of coconut flavor, organic coconut flour is a delicate and versatile nut flour for gluten-free baking. It makes pancakes fluffier, cookies lighter and less calorie dense, and makes bread gluten– and guilt-free. Simply substitute one cup of wheat flour with a heaping ¼ cup of coconut flour for delicious results.
  • THE PERFECT FLOUR SUBSTITUTE FOR HEALTH & WELLNESS LIFESTYLES - Naturally high in fiber, and low in both sodium and fat, coconut flour is the ideal flour substitute for anyone who enjoys eating clean. Coconut flower is gluten free, so you can cook, bake, and eat guilt-free! It’s a popular choice for coconut flour tortillas, coconut flour chips, and coconut flour bread.
  • CERTIFIED VEGAN & PALEO PLANT-BASED FLOUR – Known as harina de coco, our gluten-free coconut flour is certified vegan and paleo, making it a super-useful baking and cooking ingredient for a variety of different eating habits and dietary lifestyles. Use it as a base for gluten-free pancakes, gluten-free cookies, gluten-free bread, and more!
  • QUALITY & SATISFACTION MONEY-BACK GUARANTEE – Harvested from fresh, non-GMO coconuts organically grown and harvested on the sun-soaked fields of the Philippines, our coconut flour pure, finely sifted, and of the highest quality. We’re so confident you’ll enjoy the taste, quality, and flavor that we offer a 90-day money back
#10 Real Supplements Rated Best in 2020
Think Eat Live SunFlour, Sunflower Seed Flour (12 oz.) | Low Carb, Grain Free, Nut Free, Allergen Free, Keto, Paleo, Vegan & Diabetic Friendly Flour with Natural Plant Protein
  • Made from cold milled sunflower seeds, Sunflour is a highly versatile all purpose flour that is high protein, low carb, gluten free, grain free, nut free, keto, paleo and vegan. Diabetic friendly and low glycemic.
  • With Sunflour, you can turn your favorite grain and gluten free snacks, baked goods, breads or meals into a nutrition powerhouse. Substitute over 1/2 the flour in traditional gluten free and grain free mix to improve the taste and texture and meet daily protein and fiber needs
  • Macronutrient and micronutrient rich! A serving is packed with 9g protein for muscle development, metabolism and energy, 4g fiber for digestion and sustained fullness, and 13 vitamins and minerals to support immunity, heart health and longevity. Good source of vitamin E and iron.
  • Low carb Sunflour has 66% fewer carbs than traditional gluten free flours and has more protein than any nuts, grains or other seeds. Going Keto, Paleo or Vegan? Replace almond, chickpea, garbanzo bean or coconut flour with sunflour for better taste, texture and nutrition.
  • Sunflour is a whole, natural sunflower seed flour. Common allergen free. No gluten, wheat, nuts, peanuts, dairy, soy, corn, or GMO. Made in the USA.
#11 Real Supplements Rated Best in 2020
Gluten-Free Flavor Flours: A New Way to Bake with Non-Wheat Flours, Including Rice, Nut, Coconut, Teff, Buckwheat, and Sorghum Flours
  • ARTISAN
  • Medrich, Alice (Author)
  • English (Publication Language)
  • 368 Pages - 10/03/2017 (Publication Date) - Artisan (Publisher)
#12 Real Supplements Rated Best in 2020
Anthony's Brown Teff Flour, 5 lb, Batch Tested Gluten Free
  • Batch Tested and Verified Gluten Free
  • No Preservatives or Artificial Ingredients, just pure teff!
  • High in Fiber & Protein, with Low Moisture Content
  • Made from 100% all-natural, whole grain brown teff
  • Great for plant based, gluten free, and vegan recipes!
#13 Real Supplements Rated Best in 2020
Nature's Eats Blanched Almond Flour, 32 Ounce
  • Super fine
  • Gluten Free
  • Star-k Kosher
  • 100% Natural
#14 Real Supplements Rated Best in 2020
Let's Do Organic Green Banana Flour, 14 Ounce
  • ORGANIC BANANA FLOUR: Organic Green Banana Flour will impart smooth texture and subtle, delicious flavor to cakes, pastries and more. It's a great & digestive-friendly substitute for wheat flour!
  • VERSATILE STARCH: Stir it into a favorite gravy or sauce to thicken & enhance nutritional profiles, or add it to your shakes and smoothies for added iron, potassium and beneficial resistant starch.
  • SUSTAINABLY FARMED: We support organic & sustainable farming that avoids GMOs & pesticides. We're proud participants in the Non-GMO Project & want our consumers to know where their food comes from.
  • SUPPORT FOR SPECIAL DIETS: Our vegetarian products are ethically sourced & suitable for many special diets including vegan, gluten free, paleo, keto, kosher, organic & low sodium.
  • OUR COMMITMENT TO HEALTHY OPTIONS: Our company was born out of a commitment to create delicious & healthy vegetarian foods with convenient preparation for those with busy, health-aware lifestyles.
#15 Real Supplements Rated Best in 2020
Terrasoul Superfoods Organic Coconut Flour, 4 Lbs - Gluten-Free | Unrefined | Fine Texture | Premium Quality
  • Terrasoul Superfoods Organic Coconut Flour, 4 Pounds (2 - Convenient Resealable 2 Lb Packages)
  • 100% Certified Organic, Non-GMO Verified, Gluten-Free, Vegan
  • Our coconut flour is grain-free, gluten-free, kosher, Paleolithic, low-carb, raw food.
  • Terrasoul Superfoods sources the freshest and highest quality superfoods from all over the planet. Our mission is to make these amazing, healthy foods available to you at the lowest prices possible while paying our growers and employees fair wages.
  • 100% Money-Back Satisfaction Guarantee - We stand behind our products and offer a 30-day money back guarantee, backed by an outstanding customer service team.
Sale#16 Real Supplements Rated Best in 2020
Bob's Red Mill Organic Coconut Flour, Resealable Stand up Bag, 16 Ounce (Pack of 4)
  • Case of Four, 16 oz. bags (4 lbs. total)
  • USDA Certified Organic; Gluten Free; Vegan; Vegetarian; Paleo Friendly; High in Fiber; Kosher Pareve
  • Grain-free flour; Paleo-friendly
  • Excellent source of dietary fiber; good source of iron
  • Unsulphured; unsweetened; single-ingredient
#17 Real Supplements Rated Best in 2020
Terrasoul Superfoods Organic Cassava Flour, 2 Lbs - Tested Gluten-Free | Smooth Texture | Wheat Flour Substitute
  • Terrasoul Superfoods Organic Cassava Flour (Gluten-Free), 2 lbs
  • USDA Certified Organic, Non-GMO Verified, Kosher, Gluten-Free Tested and Vegan
  • Cassava Flour makes a perfect gluten-free, grain-free flour with it's extra-fine texture and wheat flour consistency
  • Terrasoul Superfoods sources the freshest and highest quality superfoods from all over the planet. Our mission is to make these amazing, healthy foods available to you at the lowest prices possible while paying our growers and employees fair wages.
  • 100% Money-Back Satisfaction Guarantee - We stand behind our products and offer a 30-day money back guarantee, backed by an outstanding customer service team.
#18 Real Supplements Rated Best in 2020
Nutiva Organic Coconut Flour - 1 lb
  • ORGANICALLY GROWN and NATURALLY MILLED: Nutiva starts with organically grown, responsibly harvested, non-GMO coconut flesh, naturally dried and finely ground to yield a mildly sweet, richly textured flour without the use of dangerous and harmful chemicals.
  • GLUTEN FREE AND LOWER GLYCEMIC INDEX: Nutiva Organic, non-GMO, Unrefined, Granulated Coconut Flour has a lower glycemic index than other traditionally grown and milled wheat flour and does not contain gluten.
  • EASY SUBSTITUTE AND PREMIUM DIET COMPATIBILITY: Nutiva Organic Coconut Flour is an excellent ingredient for baking and a nutritious option for vegetarian, vegan, whole food, paleo, ketogenic, and gluten-free diets.
#19 Real Supplements Rated Best in 2020
BetterBody Foods Organic Coconut Flour 2.25 Pound Jar, Naturally Gluten-Free White Flour Alternative with a Slight Coconut Taste and Aroma, 23% Dietary Fiber per Serving
  • A BETTER CHOICE: Gluten-free and lightly textured, BetterBody Foods Organic Coconut Flour makes for a delicious alternative to standard grain-based flours. With 23% dietary fiber per serving, coconut flour is a great choice for low carb & paleo diets.
  • GO NUTS FOR COCONUT: Our Organic Coconut Flour is made from ground coconut, so it retains some beneficial coconut oil and doesn't promote digestive distress like white flour can. With a slight coconut flavor, it brightens any recipe with tropical flavor.
  • RETAKE YOUR BAKING: With a light coconut aroma and flavor, BetterBody Foods Organic Coconut Flour is ideal for baking moist and delicious muffins, quick breads and brownies. Try substituting it for 20%-100% of wheat flour in your favorite baking recipes.
  • HEALTHY + TASTY, SITTING IN A TREE: BetterBody Foods is committed to certified natural and organic foods made with natural ingredients you can pronounce. Gluten-free, dairy-free, soy-free, but not taste-free, because even healthy people have taste buds.
  • EDUCATE YOUR TASTEBUDS: BetterBody Foods products combine healthy ingredients with delicious flavor. Compare to products from Optimum Nutrition, BSN, Burt's Bees, Orgain, Vega, MuscleTech, Isopure, Muscle Milk, Six Star, Quest Protein, or Body Fortress.
#20 Real Supplements Rated Best in 2020
Bob's Red Mill Organic Coconut Flour, 1 lb
  • Coconut flour is an ideal choice for sweet or savory recipes and is a wonderful coating for chicken, fish or other proteins.
  • It blends well with nut flours to create superior gluten Free baked goods.
  • Ue to its high dietary fiber content, recipes featuring Coconut flour often call for extra eggs.
  • This flour is a good source of medium-chain triglycerides and Laurie Acid, “healthy” fats found in other coconut products like coconut milk and Coconut oil.

Benefits of Going Gluten-Free Alternative Flour

5 Healthy Flour Substitutes You Need To Know About

If you regularly surf Instagram and Pinterest for recipe ideas, you’ve probably seen more mentions of “alternative” flours lately. Almond, coconut, and quinoa are just a few of the flours health food fans have been substituting in for plain old white flour, and the results look delicious.
Nutrition experts are all about it. “It’s a great idea to switch up your flours to help ensure a rotation of various nutrients,” Beth Warren, R.D.N., founder of Beth Warren Nutrition and author of Living a Real Life With Real Food, tells SELF. “Refined flour provides no nutritional benefits.”
Jessica Cording, a New York-based R.D., agrees, telling that alternative flours are a great way to get more nutrients into your diet. Not only that, they’re ideal for people with certain food allergies and intolerances. While many of these alternative flours rose to popularity because they’re gluten-free, they have plenty of other benefits as well.

Here are the most popular alternative flours, plus why they’re worth looking into:

13 Great Gluten-Free Flours
1. Coconut Flour
Coconut flour is a great replacement to white and wheat flour. Coconut flour nutrition is high in fiber and healthy fats, so if you’re looking to go on a lower-carb diet, want to try a Paleo or vegan diet or hope to lose weight fast, one of the best things you can do is start using coconut flour.

The health benefits are superb. For instance, 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. (1) Coconut flour also assists in creating a healthy blood sugar level, since it carries a low glycemic load and doesn’t spike blood sugar levels. In fact, studies published in the British Journal of Nutrition show that consuming products that contain coconut flour can help lower the overall glycemic impact of the food and support stable blood sugar levels. (2)

Coconut flour also helps with healthy digestion, has a high nutrient density and can aid in heart health, too. Studies show that coconut flour has the ability to help lower “bad” LDL cholesterol levels and serum triglycerides in people who have raised cholesterol levels. (3) Coconut flour has this positive effect because of its high supply of both soluble and insoluble dietary fiber plus its healthy MUFA fat content. (4)

Just like we know coconut oil has tremendous benefits, coconut flour is another great alternative you can use in baking. Some of my favorite coconut flour recipes include coconut flour cookies like my Mounds Cookies Recipe and coconut flour cakes like my Coconut Chia Protein Pancakes Recipe. I even made coconut flour waffles the other day.

2. Sprouted Corn Flour
Now, let’s talk a little bit about sprouted corn flour. This is a gluten-free, sprouted, yellow-corn flour. If you want to make homemade cornbread, this is the flour to use.

Sprouting is when you take a grain and soak it anywhere between 12 to 48 hours. That kills off the phytic acid in the flour. Phytic acid is what binds to minerals. If you buy whole-wheat bread today, you’ll notice that the package says, “contains riboflavin,” which is vitamin B2, and contains a few other vitamins. (5) The truth is that when you consume this, you’re not absorbing those vitamins because they’re bound to phytic acid. Imagine you have all these vitamins and minerals that are all stuck together. You may consume this seemingly healthful mixture, but it just passes right through you.

However, when you sprout a grain, the process kills off that phytic acid. Now, all the minerals and vitamins are free so you can absorb and digest them. That’s why Ezekiel bread and other sprouted grain breads are better than regular breads.

If that’s not enough of a reason to consider sprouted bread, please know that wheat also gives you a belly because it’s really hard to digest and can cause leaky gut symptoms and other inflammatory issues in your body.

When purchasing sprouted corn flour, it is vital to buy non-GMO verified corn flour, like my favorite variety sold by Sprouted Flour Co. The largest downside of traditional corn flour is that it’s often made from GMO corn, which is associated with a variety of health issues. However, organic corn nutrition is a worthy addition to a gluten-free diet — in moderation, of course.

3. Oat Flour
Next is gluten-free, sprouted oat flour. Many people wonder, “Are oats gluten-free?” If you purchase natural oats, they can definitely be gluten-free. The other night, I actually made homemade chocolate chip raisin oatmeal cookies with oat flour and absolutely loved them. This flour is even better than regular oats in terms of digestibility — the nutrients, including all the vitamins and minerals, you find in oats are easier to digest in gluten-free oat flour. Oats also help lower cholesterol, provide fiber to keep you feeling full, increase immunity and more. (6, 7, 8)

4. Rice Flour
The next flour here is brown rice flour, another gluten-free flour. Rice flour, we know, tends to be non-allergenic for a lot of people, and most people digest it well. Even though I do like the sprouted flours more, brown rice flour is fine as well. And if you’re loathe to give up pasta, brown rice pasta probably represents the best simulation of pasta.

If possible, brown rice should always be chosen over white rice because, according to The World’s Healthiest Foods: (9)

“The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.”

5. Almond Flour

Nutritious almonds are packed with L-arginine, magnesium, copper, manganese, calcium and potassium. Studies published in Nutrition Reviews show almonds have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes. (10)

Almonds are also a high-fiber food and contain certain types of healthy fats. They’re also good for baking. Almond flour is great for making cookies, cakes and other baked goods. It’s also useful in different meals or even coating for things like chicken tenders.

6. Tapioca Flour
Tapioca is one of the purest forms of starch there is. Tapioca is typically used as a thickening agent in recipes. Although it doesn’t offer many nutrients outside of carbohydrates/starch, tapioca is a low-calorie, sugar-free option. In a quarter cup of tapioca flour there is 100 calories, 26 grams carbohydrates and almost no sugar, fat or protein. (11)

While tapioca flour is a great thickening agent, when compared to cassava flour (see #10 below), cassava flour may be a better option for some. Tapioca and cassava flour both originate from the cassava root. Tapioca, however, only comes from the starch of the root and is then bleached. Cassava contains more vitamin C and is less processed overall.

The Best Gluten-Free Flours – Dr. Axe
7. Chickpea Flour
Chickpea flour — also known as gram flour, garbanzo bean flour or traditionally besan — provides a number of health benefits. As a member of the legume family, chickpeas provide high levels of fiber to help with digestion and promote weight loss.

Chickpea flour also has what is thought to be an ideal ratio of magnesium and calcium, energizing B vitamins and potential benefits specifically for pregnant women as it contains large amounts of folate. Folate plays a role in DNA replication and, according to a study in The Journal of Epidemiology, fortification of foods with folate has decreased the risk for neural tube defects by 26 percent. (12)

One of the most popular ways to use chickpea flour is to make socca, which is similar to a hearty pancake or thin bread (but gluten-free!). Traditionally, it’s simply made with chickpea flour, olive oil and spices.

8. Sorghum Flour
Next, we have sorghum flour. 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 at all? This flour provides high quantities of fiber and antioxidants. Sorghum also helps balance blood sugar and fight inflammation and diseases. If you are looking to lose weight, sorghum contains tannins that are thought to help fight obesity. (13)

9. Cassava Flour
Cassava flour is made by grating and drying cassava root (also known as “yuca”). One cup of raw cassava provides 71 percent of your daily value of vitamin C, which promotes healthy skin, fights free radical damage and improves the health of gums and teeth. (14) Although cassava flour provides little other nutrients, it allows you to enjoy baked goods 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 grain or grain flour. Amaranth flour has a nutty, earthy flavor that tends to take on the flavors of other ingredients.

Amaranth has a number of benefits. It helps fight diabetes, supports bone health and provides the body with necessary protein. (15, 16) One cup of cooked amaranth grain has nine grams of protein, 160 milligrams of magnesium (40 percent DV) and manganese, phosphorus and iron. (17) Like chickpea flour, amaranth flour also contains high level of folate that makes it beneficial to pregnant women.

11. Buckwheat Flour
Don’t let the name fool you. Buckwheat actually contains no 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 the body with B vitamins and minerals such as manganese, magnesium, zinc, iron and folate. Buckwheat helps lower cholesterol and blood pressure levels, fight diseases and improve digestion. (18, 19, 20, 21)

12. Teff Flour
Teff, the world’s smallest grain, also provides a gluten-free flour alternative to white and wheat flours. High in iron, phosphorus, B vitamins, calcium and other essential minerals, teff flour may aid circulation, improve PMS symptoms, boost the immune system, support cardiovascular and bone health and more. (22)

Like with sorghum flour, it might be best to use teff flour in combination with other gluten-free flours because alone it can potentially make baked goods dry and coarse.

Teff is often compared to millet, so substituting teff in a recipe that calls for millet may help prevent any major difference in the recipe.

13. Cricket Flour
Lastly, we have cricket flour. Yes, you read that right. Cricket flour, made by drying or roasting crickets, makes a great gluten-free flour option because it’s packed with protein. Clicket flour has three times the amount of protein as a sirloin steak and two times the amount of protein as chicken. (23) Cricket flour also provides vitamin B2 and B12, iron and calcium.

With all of the beneficial nutrients, you may want to give cricket flour a try. Even better, you don’t have to worry about a “buggy” taste. Cricket flour actually tastes very mild and even nut-like.

Basic Gluten-Free Flour
You can also just buy general gluten-free flours. Some all-purpose gluten-free flours use garbanzo bean flour, also known as chickpea flour, along with sorghum flour and potato starch. Others use rice flours in place of chickpea flour.

General gluten-free flours actually have a great texture and work as an all-purpose baking flour. Typically, one cup of white flour or one cup of wheat flour is equivalent to one cup of most all-purpose gluten-free flours. You can find these in almost any local grocery store.

Although these flours are incredibly convenient, they generally do not offer as many health benefits as the other gluten-free flour options I presented in the section above. One reason for this is that some of the flours are created with rice flours.

As I have talked about before, white rice is a refined and processed carb. Refined carbohydrates have been stripped of their nutrients and enter the bloodstream like sugar. This prompts the release of insulin, which then converts sugar into stored fat rather than energy, causing the brain and body to miss out on fuel. Rice has also been linked to a number of health problems and may also be a source of arsenic poisoning.

Another reason that general gluten-free flour isn’t the best flour option is because it contains potato starch. While potatoes do contain minerals and nutrients that make them beneficial, they are also a nightshade vegetable.

It’s important to note that nightshade vegetables are healthy for most, but for some they can act similar to wheat or dairy and cause immune reactions. Alkaloids such as solanine, tomatine, capsaicin and nicotine contribute to this.

When trying to avoid the negative effects of gluten, you wouldn’t want to experience these same symptoms from nightshade vegetables. With this type of gluten-free flour, make sure to start by consuming small amounts and evaluate how you feel afterward.

I think you’re going to see that going gluten-free is actually easier than you think. Plus, you’re going to reap major health benefits from doing it, so try these gluten-free flours to start. There are plenty of gluten-free recipes on my website, like my Gluten-Free Pumpkin Bread or Gluten-Free Blueberry Muffins to get you going.

From a health perspective, Warren says alternative flours should be used over white flour as much as possible.
However, she notes, white flour tends to provide the best consistency when you’re baking because of its gluten content and lower density. If you want a consistency similar to white flour but don’t want to actually use it, Warren recommends opting for whole spelt flour, which isn’t gluten-free but will give your goods a nice, fluffy texture.
For recipes you only make once in a while, like Christmas cookies, Cording says it’s perfectly fine to stick with white flour. “Trying to make too many swaps into something you eat once a year can take away from the experience,” she says. But if you bake often and want to get more nutritional bang for your buck, these flours are worth looking into.

Different Alternative Flours:

  • Garbanzo (chickpea)
  • Oats
  • Beans
  • Amaranth, Buckwheat, Quinoa, Teff Flour
  • Nut Flour- Almond, Pumpkin, Coconut
  • Spelt Flour
  • Sprouted Flour
  • Rice Flour
  • Tapioca and Cassava (yuca)
  • Sorghum
  • Cricket

Real Supplements gives you the best Alternative Flour on the market today. Our top-rated lists are fresh and current so you get the best options.

Real Supps Team

We needed to put together a site we could send our friends and clients to with confidence they were getting the most updated information.  We hope this site is used as a reference that will make your purchase easier and with as much knowledge as we can share.

With over 30 years experience in the health and fitness industry, we are a team of fitness bloggers and entrepreneurs, certified personal trainers and nutritionists contributing to bringing the most up-to-date content.  We send our friends and clients here for reference to new supplements and hope it serves as a reference site for you as well.

Amazon Best Rated Products - Last Updated on 2020-09-19.

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