9 Healthy Gluten-Free Flours

Grains

Brown Rice Four

    Adds fiber and nutrition
    Assists in weight loss, helps reduce cholesterol and balances energy
    Add somewhat dry gritty crumbly texture
    Low cost       (Read Brown Rice vs White: Benefits and Cautions)

White Rice Flour

    Use  for shortbread and pastries
    Add lightness and texture
    Add somewhat dry gritty crumbly texture
    Works best when combined with high protein flours to balance texture and build structure

Caution: Use only small amounts as it has less nutrition than brown and tends to be starchy.

Rolled Oats

    High in fiber, protein and nutrition
    Add taste, texture and structure
    Contains lignans which protect against heart disease and cancer.
    Read many more benefits: 10 Benefits of Oatmeal

Caution: Often contaminated with wheat so must buy special gluten-free oats and flour


Nuts (for grain free baking)

These two have become favourites in my baking for grain-free recipes.

Blanched Almond Flour/Meal

    Adds a sweet, nutty flavour
    Adds protein, fiber, vitamin E and healthy fat
    Adds structure and texture

Caution: It is high in fat and can go rancid easily so keep refrigerated or freeze if not using within a few months.

Coconut Flour

    Low-carb, high-fiber flour
    Subtle, sweet fragrance
    Well tolerated by those with allergies

Caution: It is a very dense flour to use 100% without eggs or flax meal.

Beans and Legumes

Chick Pea Flour

    Adds moisture, good texture, high protein and high nutrition.
    Is creamy coloured with a slightly sweet bean taste

Caution:  Never use more than 30% of mixture due to bitter aftertaste.

Seeds

Golden Flax Meal

    High in fiber and omega-3 fatty acids
    Mixture of flaxseed meal and warm water is used as an egg replacer in vegan and egg-free baking
    Healthy substitute for xanthan gum or guar gum

Caution: They can cause a flecked appearance and too much can have a laxative effect, so introduce slowly.

Tubers and Roots

Potato Flour

    High in fibre and protein
    Fine creamy white-yellow powder
    Made from dehydrated whole potatoes
    Healthy substitute for xanthan gum or guar gum

Cautions: Don’t confuse with potato starch. Use much less.

Arrowroot Flour

    Well tolerated by food-allergic people, even those with multiple allergies
    High nutritional properties enhance baking performance
    Chewy texture and increased browning capabilities
    A healthy starch- read my article  Arrowroot Flour for Healthy Gluten Free Baking

Caution: It is sometimes suggested to use 40 – 50%, but that is way too much. More than 25% can  produce gummy texture.