So Many Gluten-Free Flours: Be Well’s Top Picks

Buckwheat Flour

By Be Well Health Coach Katrine van Wyk

When going gluten free it is only normal to miss some of your favorite baked treats. Whether it’s cupcakes or pizza, there are gluten free flour alternatives out there that make it possible to bake your own healthy treats.

Here are our favorite, protein rich, nutrient-dense and gluten free flours.

Buckwheat Flour

Despite it’s name, buckwheat is not related to wheat at all but is actually a relative of rhubarb! Who knew? It’s high in protein, calcium and fiber and has an earthy and slightly bitter flavor. Buckwheat also stabilizes blood sugar and may offer cardiovascular benefits too. It’s a grain commonly used in Russia for blinis (small pancakes) and Japan for soba noodles. Buckwheat flour is perfect for pancakes and the texture and taste is similar to whole-wheat flour, minus the gluten off course.

Almond Flour

Almond flour or almond meal (with skin on) is just ground up almonds. When baking with it, it adds a slight sweetness and mild, nutty flavor. It works great in crackers, macaroons and makes nice and moist muffins. It’s also delicious as a “breading” for fish and chicken. Remember to store your almond flour in the fridge.

Coconut Flour

This flour is made of finely ground and dried coconut meat so you get all the nutritious benefits from coconut – such as fiber, protein and healthy fat.

For baking remember that this is a dense flour with a bit of coconut taste, so it’s best for dessert baking, such as cookies and cupcakes, as well as waffles and pancakes.

Here’s a delicious recipe for Blueberry Muffins using coconut flour from Elana’s Pantry. (We recommend using honey instead of agave nectar.)

Millet Flour

Millet is a truly ancient grain, in fact it’s believed to be the first domestic cereal grain. Millet contains minerals and antioxidants and is actually an alkaline grain (most grains are acidic.) The flour works well in any type of baking combined with a few other gluten-free flours.

Teff Flour

Have you ever eaten Ethiopian food? Well, then you’ve probably also had teff, the flour used to make their traditional bread, injera. Teff is a whole grain with high protein, calcium and iron content.  Teff has a mild, nutty flavor and the flour works great in baked goods like cookies, replacing wheat or other gluten containing flours one to one. Bonus points – traditional injera is fermented, which makes it a little sour tasting and easier to digest.

Now, get baking!  Visit our Pinterest page for some fun, gluten free ideas.

Let us know what you end up trying and if you have any suggestions to add to our list.

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  • NK

    I feel it should be noted that coconut flour has a strong laxative effect. Those with sensitive stomachs might proceed with caution

  • Anonymous

    This is a great article, but I’ve read some not great stuff about almond flour: http://empoweredsustenance.com/avoid-almond-flour/