Gluten-free flours and their uses

Those who opt for a gluten-free diet find that it requires some adjustment. While most dishes are easily converted, the use of gluten-free flours still requires some adaptation.

While gluten-containing flours are easy to work with thanks to their elasticity, this is not the case for gluten-free alternatives. So it's time to discover gluten-free flours and their uses.

The different gluten-free flours

Rice flour

The rice flour is the most widely used gluten-free flour. Its variants include brown rice flour, white rice flour and glutinous rice flour.

Rice flour brown rice is more nutritious than other versions. Rich in fiber, this flour is the result of grinding whole grains of rice. Its texture is rather dry and grainy, which is why it is mixed with other gluten-free flours.

A refined version of brown rice white rice flour is slightly silkier. This flour is often used as a base for gluten-free flour mixes, although it can be used on its own in certain recipes.  

Sticky rice flour is made from sushi rice. Rich in carbohydrates and starch, this flour is used as a thickening or binding agent in gluten-free recipes.

Corn flour

Obtained from the dry grinding of whole corn kernels, this golden-yellow flour is the finely ground form of cornmeal. It is used in the preparation of Mexico's famous tortillas. Its fineness makes it a pleasant flour to work with in pastry-making. Be careful, however, not to confuse it with cornstarch. This fine white powder comes from corn starch. Not very nutritious cornstarch is mainly used to thicken sauces or to lighten gluten-free flour mixes.

Quinoa flour

Milled from the whole seed of the quinoa plant, this flour offers an interesting nutritional profile. Richer in protein than the majority of gluten-free options, the quinoa flour is also low in carbohydrates. It's also a good source of calcium, iron and manganese, as well as being high in polyunsaturated fatty acids and fiber. Although quinoa's outer husk contains saponin (a bitter compound found in the seed's shell), modern flour processing removes it, improving digestion and nutrient absorption. The quinoa flour can be used on its own, or added to other flours to create an all-purpose gluten-free flour blend.

Buckwheat flour

When buckwheat seeds are ground and hulled, the result is a gray flour with black pimples. With its subtle hazelnut fragrance and slightly earthy taste, buckwheat flour is an ideal choice for a wide range of uses. buckwheat flour is rich in fiber, protein and antioxidants. Creamy and nourishing, it's perfect for Breton galettes. For other dishes, cut it by adding a gluten-free flour base, such as rice and/or corn flour.

Millet flour

Highly digestible, this flour is made from millet, a cereal widely used on the African continent. Its mild flavor and smooth texture make it an excellent staple flour. Many gluten-free breads and pastry mixes are made with millet flour. millet flour. Millet is one of the few grains considered hypotoxic. Consequently, its flour does not have an acidifying or allergenic effect on the body.

Chickpea flour

The result of pulverizing dried chickpeas, the chickpea flour is the queen of legume flours. Also known as garbanzo flour and/or besan flour, the chickpea flour is naturally richer in vegetable protein, fiber and calcium than most gluten-free flours. It is a staple flour in many cuisines around the world, notably in India and the Mediterranean. Many gluten-free flour blends add it for its nutrient density and all-purpose taste.

Sorghum flour

Sorghum is a small, round grain similar to millet. Its flour is rich in protein, fiber and starch. As sorghum starch breaks down slowly during digestion, its consumption is beneficial for people with hypoglycemia or diabetes. Rich in B vitamins and iron, the sorghum flour is used to replace wheat flour. With its smooth, silky texture sorghum flour is used in bakery products and can sometimes be used as a substitute for all-purpose flour.

Almond flour

Resulting from the pulverization of almonds, this flour has seen a significant rise in popularity since the craze for ketogenic and paleo diets. Highly nutritious, almond flour is low in carbohydrates, rich in protein and healthy fats. Soft and tasty almond flour is used in recipes for cakes, breads and traditional French macaroons. To use it in pastry-making, however, you need a recipe adapted to this flour.

Coconut flour

Coconut flour is the result of pulverizing the flesh of the coconut. coconut flour is grain-free, making it an excellent choice for followers of the paleo and ketogenic diets. Low in carbohydrates and rich in healthy fats coconut flour has the subtle flavour and aroma of coconut. Very rich in fiber, this flour is dense and absorbs a lot of liquid. For this reason, it should be used in adapted recipes requiring large quantities of eggs. 

Gluten-free flour blends

As there is a wide range of gluten-free flours, all with different tastes and textures, most gluten-free recipes call for a mix of all-purpose flours. By mixing different gluten-free flours with a starch, the result becomes similar to that of wheat flour, giving the cooked dish a soft texture and subtle taste.

Gluten-free flour mixes can be homemade by mixing two parts gluten-free flour with one part starch. You can also buy pre-prepared mixes, which limit manipulation and trial-and-error.

Store directly online and try our most popular gluten-free flours:

Bob's Red Mill - all-purpose gluten-free flour

Boulangerie Maison Cannelle - all-purpose gluten-free flour

Cuisine l'Angélique - the wonderful gluten-free all-purpose flour

Good health!

About the author

Naturopaths of La Boite à Grains

Team of licensed and certified naturopaths (ND) in Gatineau, Outaouais.

Original article written by Véronique Cousineau, Naturopath