Gluten-free flour is flour that does not contain gluten, a protein found in grains like wheat, barley, and rye.

In baking, gluten acts as a binder that helps foods hold their shape, adds elasticity, and helps dough rise.

Imagine a baguette, with an oven-crisp crust on the outside and a chewy, craggy middle.

Gluten traps gas bubbles during fermentation, which gives that baguette its unique texture. Without gluten, bakers often rely on a blend of different gluten-free flours to achieve the same results.

Do you need gluten-free flour in your diet? It depends.

“Unless you have celiac disease or a true gluten sensitivity, there may not be benefit in eliminating it,” says Frances Arnold, R.D., owner of Namaste Nutritionist.

Keep reading for all the need-to-know details about gluten-free flours.

1. Rice flour

One of the most common gluten-free flour substitutes, brown rice or white rice flour is gluten-free naturally.

This delicate, neutral-tasting flour is ideal for baking, in pancakes, and as a coating for chicken or fish.

Combine rice flour with one of the higher-protein flours listed here to add structure.

2. Bean flour

Dense, sturdy, and filled with fiber, bean flours are common in gluten-free pastas. Use chickpea flour in baked goods like gluten-free pumpkin spice donuts, tortillas, or pizza.

Black beans pair surprisingly well with chocolate and the bitter notes of coffee.

3. Lentil flour

Milled from sprouted or unsprouted red, yellow, green, or brown lentils, this gluten-free flour imparts a mild, nutty flavor.

It’s also an excellent source of protein (26 grams per 100-gram serving) and iron (6 mg), as well as a good source of potassium, with 686 milligrams of that essential mineral.

When baked, it can add a pleasant crispy-crackle ideal for gluten-free crackers.

4. Pea flours

Green pea flour and pea flour are high in protein and similar to bean flour in how they perform and taste.

The protein content adds structure, but using too much could give your masterpiece a green hue — good for Frankenstein or shamrock cookies but not so much everyday breads and cookies.

5. Corn flour and starch

Corn is fantastic in tortillas, cornbread, pizza crusts, corn muffins, and Johnny cakes.

You can also use cornstarch as a thickener in gravy, soup, or stir-fry sauces in place of flour. Opt for fine cornmeal for baking, and save the coarser grits and polenta for a gluten-free side dish.

6. Millet and quinoa flours

These powerhouses add structure, so you might be able to skip other binding ingredients.

Millet has a more neutral flavor than quinoa, which can taste a little bitter to some palates. The solution? Toast the quinoa before you grind it, suggests Alyssa Rimmer, a food blogger at Simply Quinoa.

7. Oat flour

Oats and oat flour make the iconic cookie with raisins and a kiss of cinnamon, and it’s easy to grind your own at home.

You simply grind oats into a powder in a blender or food processor. Oat flour is fluffy, so mix it with some of the heavier flours for a more balanced texture.

Note when buying oat flour: While oats are naturally gluten-free, they are often exposed to gluten-containing grains during processing.

Look for certified gluten-free oats if that’s a concern.

8. Teff flour

A staple in Ethiopian diets, teff is a grain that’s an excellent source of protein (13 grams per 10-gram serving!), fiber (8 grams), and calcium (180 milligrams).

It adds a nutty note to cookies, biscotti, cakes, quick breads, and injera, an Ethiopian spongy fermented flatbread.

9. Nut flours

Coconut and almond flours are the most popular flours in this category, and they’re keto-friendly.

You can use 100% nut flours when baking, but the higher fat and protein content can yield dense results. Blend small amounts nut flours with other flours.

Almond flour is one of the ingredients in our favorite gluten-free banana bread.

10. Sorghum flour

Similar to wheat, this flour is dense in protein and comes in red and white varieties. Use in pancakes, breads, muffins, cookies, or spice cake.

11. Cassava flour

All the rage in paleo products, cassava flour is gluten-, grain-, and nut-free and made from the cassava root.

It’s a higher-carb flour, so it wouldn’t be ideal for keto recipes. Combine with almond flour to make killer grain-free tortillas.

12. Potato flour and starch

Potato flour is a fine powder made from dehydrated potatoes that can replace gums in gluten-free baking.

Don’t overdo it though — add 2–4 tablespoons per recipe to avoid gumminess. Potato starch can be used as a 1:1 substitution for cornstarch.

13. Seed flours

Flaxseed, chia seed, and hemp seed make nutrient-dense flour and thickener options.

Chia bloats when suspended in liquid, which is why it makes a great gum-free binder.

Hemp contains all essential amino acids, but keep in mind that the flour can be gritty.

Gluten-Free Baking Tips

Gluten-free baking requires more precision than baking with wheat flour. Gluten-free flours and mixes often contain a combo of different types.

Higher-protein ones add structure but can yield a dense product. Beans, starches, and oats contribute different tastes and textures.

Nut flours are higher in protein and fat, so they burn more easily. When using them, reduce the temperature by 25–50 degrees Fahrenheit.

Arnold also recommends covering with aluminum foil until the final 10 minutes to avoid over-browning.

Gluten-free flours may also require the use of a binding agent — the most common being xanthan gum.

To avoid gums, substitute psyllium husk, ground flax, or chia.

These tips can also help:

• Measure gluten-free flour carefully. Many types of gluten-free flour can get dense. Try a food scale for more precision.
• Mix your dough and batters thoroughly and let them rest. After mixing, cover the bowl with a clean towel and let it rest for 30 minutes to thicken.
• Rely on suggested bake or cook time vs. the toothpick method. Let baked goods rest before slicing to give the starches time to set and firm.

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A huge number of Americans – up to 30% – believe they should be eating less gluten, a protein found in some grains such as wheat, barley and rye. But is this fear of gluten legitimate and is there evidence to support this belief? Or is it just another misplaced fad, similar to the fear of fat that swept through America in the 80’s and 90’s?

Celiac disease, an allergy to gluten, is a very real thing, and affects less than 1% of the US population. Gluten sensitivity, on the other hand, has not been proven by any studies. Some scientists do believe that about 6% of the US population could have some degree of gluten sensitivity. Some of that 6% may be pre-celiac and others may be allergic to wheat (which is different from being allergic or sensitive to gluten).

While there is a large interest in this topic and further research is currently underway to try and understand what linkages exist between certain symptoms and gluten, what the current science says is this: there may be a tiny number of people who are likely sensitive to gluten. This number is much smaller than what many people have been led to believe. Professor and scientist Peter Gibson carried out a study in 2011 that gave some credit to the belief in gluten sensitivity. However, in 2013 he revisited the same topic to take a closer look at whether it was really true and discredited his own initial study. The study parameters were as follows:

• Subjects were given every single meal for the duration of the study.
• Any other potential causes of symptoms were removed from the diet (lactose from milk, etc)
• Gibson collected nine days worth of urine and fecal matter for analysis purposes.

The results were astounding.  They concluded that gluten couldn’t have caused any of the negative symptoms the subjects were suffering from; in essence, it was all in their minds.

Gluten is a perfectly healthy and nutritious component of many grains and there is nothing wrong with eating it for the vast majority of people.  Some people who cut out gluten containing foods and claim to feel better may actually have sensitivities to other compounds or wheat. Other studies have shown that this is due to a placebo like effect (such as the study mentioned above). Or, it could be that eating fewer processed foods (i.e. many grain products) is what is actually making them feel better – not the gluten itself but the reduction of simple carbs in general. It is much more likely to be one of the alternative explanations than gluten. But don’t ask the food companies – they are on track to make 16 billion USD in profit from gluten free products in 2016. Yes folks, it is in their interest to keep you scared of gluten.

That is the simple and naked truth.

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