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
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.
#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
Let's Do Organic Green Banana Flour, 14 Ounce (BWA25059)
  • 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.
#7 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 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 and cookies less calorie dense, and makes bread gluten– and guilt-free. Simply substitute one cup of wheat flour or 1 cup of all-purpose flour for ¼ cup of Coconut Flour + 1 egg or egg substitute.
  • 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 pure coconut flour is 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 guarantee. If you’re not completely satisfied, we’ll refund your money, no questions asked.
Sale#8 Real Supplements Rated Best in 2020
Alternative Baker: Reinventing Dessert with Gluten-Free Grains and Flours
  • Page Street Publishing
  • Taylor-Tobin, Alanna (Author)
  • English (Publication Language)
  • 272 Pages - 09/13/2016 (Publication Date) - Page Street Publishing (Publisher)
#9 Real Supplements Rated Best in 2020
King Arthur Flour, Measure for Measure Flour, Certified Gluten-Free, Non-GMO Project Verified, Certified Kosher, 3 Pounds (Packaging May Vary)
  • King Arthur Measure for Measure Flour is gluten-free but also 1:1 substitute for wheat flour; an essential gluten-free pantry staple for bakers
  • This gluten-free flour is fortified with iron, calcium and Vitamin B and comes in a re-sealable bag
  • King Arthur Measure for Measure Flour is Non-GMO Project Verified; Certified Gluten-Free by The GFCO, a program of the Gluten Intolerance Group (GIG); Certified Kosher and Non-Dairy
  • King Arthur Baking Company is a 100% Employee-Owned Company and a founding B Corporation
  • We're now King Arthur Baking Company. Our name and logo reflect who we've always been and always will be: bakers who are committed to spreading the simple joy of baking
#10 Real Supplements Rated Best in 2020
Kapok Naturals Quinoa Flour Organic - 12oz Peruvian Non-Gmo Quinoa Flour Gluten Free - Great for Unique Quinoa Flour Recipes, Low Glycemic Diet and Alternative Flour Baking
  • ✔️QUINOA, THE COMPLETE SUPERFOOD – Quinoa is regarded as one of the most complete foods. It’s nutrient dense and contains plenty of vitamins, minerals and plant-based protein. Quinoa is a low glycemic complex carbohydrate and is naturally gluten-free grain-like crop. Kapok’s Organic Quinoa Flour is natural, organic, guilt free and vegan gluten free cereal or healthy snack option.
  • ✔️LOW GLYCEMIC FLOUR – Kapok's Organic Quinoa Flour contains all 8 essential amino acids, it's a complete protein, a high source of fiber, minerals and vitamins. This low glycemic flour is often used in low glycemic diets and for low glycemic recipes. This healthy vegan flour can provide a plant-based source of protein similar to a quinoa protein powder.
  • ✔️GLUTEN FREE ALTERNATIVE TO ALL PURPOSE FLOUR – Use quinoa flour in your recipes as an alternative to all-purpose flour. It is a healthy and more nutrient dense option with a delicious taste. At only 120 calories per 1/3 cup, it can play a key role weight management strategies.
  • ✔️HIGHEST QUALTIY MANUFACTURING – Kapok Naturals is an ISO 9001, USDA Organic & GMP Certified organization with a commitment to quality. Our Organic Quinoa Flour is gluten free, allergen friendly and do not contains soy, lactose, eggs, wheat, artificial colors, preservatives, corn, added sugars or animals products.
  • ✔️100% RISK FREE – MONEY BACK GUARENTEE! – If you are not 100% satisfied with your purchase we will provide you with a full refund within 60 days, no questions asked.
#11 Real Supplements Rated Best in 2020
HerbaZest Red Quinoa Flour Organic - Delicious Quinoa Variety - Baking Flour Alternative - Vegan, Gluten Free & USDA Certified - 16oz (454g) – Perfect for Baked & Non-Baked Goods, Smoothies and Savory Dishes
17 Reviews
HerbaZest Red Quinoa Flour Organic - Delicious Quinoa Variety - Baking Flour Alternative - Vegan, Gluten Free & USDA Certified - 16oz (454g) – Perfect for Baked & Non-Baked Goods, Smoothies and Savory Dishes
  • NEW LAUNCH PROMOTION: For a limited time, we are offering a 15% off coupon. Take advantage of this opportunity today!
  • NUTRIENT-RICH AND TASTY RED QUINOA: While being a complete protein necessary for muscle formation and a nutritious substitute for wheat flour, this red quinoa’s flavor is rich with mildly sweet undertones.
  • 1 LB (16oz/454g) of PREMIUM Red Quinoa Flour: Vegan, USDA Certified Organic, Gluten-Free & Non-GMO.
  • GROWN IN ITS PLACE OF ORIGIN, the Peruvian Andes, and sourced directly from farmers.
  • VERSATILE & EASY TO USE: It’s a great nutritional addition to baked & non-baked goods, smoothies & juices, yogurt & cereal, savory dishes and more!
Sale#12 Real Supplements Rated Best in 2020
Nature's Eats Blanched Almond Flour, 32 Ounce
  • Super fine
  • Gluten Free
  • Star-k Kosher
  • 100% Natural
#13 Real Supplements Rated Best in 2020
BakeGood Coconut Flour Blend, 2lb, 1-to-1 Replacement for All Purpose Flour, Gluten Free, Non-GMO, Kosher
  • 2lb bag of BakeGood Coconut Flour Blend
  • Real, quality ingredients. Contains coconut flour, brown rice flour, and white rice flour.
  • Simple cup-for-cup replacement of all-purpose flour. Substitute for flour in any recipe. No other changes needed.
  • Non-GMO and gluten-free.
  • Made by bakers for bakers to ensure the quality texture and taste you require.
#14 Real Supplements Rated Best in 2020
Iya Foods Premium Cassava Flour 5 lbs. bags, Plant-Based, Grain-Free, Certified Gluten-Free, Kosher Certified, Non-GMO Verified, Allergen-Free, Paleo. Made From 100% Cassava Yuca Root
  • Made with 100% Premium Cassava (Yuca) Root - Our cassava flour is made from one ingredient only i.e. organically grown cassava root from same day harvests sourced direct from farmers in a state-of-the-art fully automated, 100% cassava dedicated, SQF certified facility
  • Authentic & Wholesome – This is authentic cassava flour. It has a creamy white color, and you get the natural aroma of real cassava because we do not bleach, ferment, or add anything artificial ever.
  • For Healthy Eating – Our cassava flour contains all the natural goodness and nutrients of cassava root. It is a great source of energy, vitamins & minerals. Allergen free and batch tested for purity.
  • Great in any Recipe - Swaps 1: 1 or less. Will not crumble or fall apart. Great alternative to wheat flour. Can adapt to any recipe, get a fluffy or thick result for pancakes or bakes. Great for cooking & baking.
  • Satisfaction Guarantee – We have an average 95% satisfaction rate, but we want all our customers to be happy. While food is not returnable, please contact us if you are unhappy and we will issue a full refund.
#15 Real Supplements Rated Best in 2020
Anthony's Organic Chickpea Flour, Garbanzo Bean Flour, 2 lb, Gluten Free, Non GMO
  • USDA Organic Chickpea Flour
  • Batch Tested and Verified Gluten Free
  • Also known as Garbanzo Bean or Besan Flour
  • Naturally dense flour with good binding tendencies
  • Great Gluten-Free alternative for baking, thickening sauces, soups and gravies!
#16 Real Supplements Rated Best in 2020
Anthony's Cassava Flour, 2lbs, Batch Tested Gluten Free, Non GMO, Vegan
  • Premium Cassava Flour
  • Batch Tested and Verified Gluten Free
  • Perfect for Gluten-Free, Non-GMO Baking and Cooking
  • Plant Based Gluten Free Flour Alternative
  • Great for plant based, gluten free, paleo, and vegan recipes!
#17 Real Supplements Rated Best in 2020
Organic Mesquite Powder (Flour) - 1 lb - Healthy Flour Alternative For Baking, Smoothies, & Recipes - All Natural Source Of Fiber & Minerals - Raw, Non GMO, Gluten Free, Vegan, & Kosher
  • MILD SWEET & NUTTY FLAVOR - Our mesquite powder (flour) is finely ground and blends well with recipes. It has a mild, sweet, nutty, molasses-like flavor with a touch of caramel and a hint of chocolate. If you like carob, you should try mesquite!
  • ORGANIC, RAW, 100% PURE, & NON GMO - Our mesquite flour is 100% natural and minimally processed. We don't add anything else to it so you can feel good about no artificial additives.
  • ALL NATURAL FIBER & MINERALS - Mesquite is a natural source of dietary fiber, calcium, magnesium, potassium, iron, zinc and the amino acid lysine.
  • HEALTHY FLOUR ALTERNATIVE - Looking to swap out plaid old flour for something with more nutrition? Look no further than mesquite flour. It tastes great and is better for you than ordinary all purpose flour.
  • HIGHEST QUALITY AVAILABLE - To produce this healthy whole food powder, ripe Mesquite pods are hand-picked, rinsed thoroughly, and naturally shade-dried.
Sale#18 Real Supplements Rated Best in 2020
Nutiva Organic Unrefined Gluten-Free Coconut Flour, 1 Pound | USDA Organic & Non-GMO | Vegan & Gluten-Free | High-Fiber and Non-Grain Flour Alternative for Cooking & Baking
  • RAW ORGANIC COCONUT FLOUR: USDA Certified Organic, non-GMO, unrefined coconut flour is a perfect substitute for traditional wheat or grain flours
  • ORGANICALLY GROWN & NATURALLY MILLEDO: 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 & LOWER GLYCEMIC INDEX: Has a lower glycemic index than other traditionally grown and milled wheat flour and does not contain gluten
  • PREMIUM DIET COMPATIBILITY: Excellent ingredient for baking and a nutritious option for vegetarian, vegan, whole food, paleo-friendly, ketogenic, and gluten-free diets
  • COMMITMENT TO QUALITY: Nutiva stringently adheres to USDA guidelines and partners with certified organic farmers to source the world’s finest non-GMO, sustainably grown, responsibly harvested, and naturally processed Southeast Asian coconuts that is good for you and for the planet

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

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