• Join our community!

    Do you have questions about celiac disease or the gluten-free diet?

  • Ads by Google:
     




    Get email alerts Subscribe to Celiac.com's FREE weekly eNewsletter

    Ads by Google:



       Get email alertsSubscribe to Celiac.com's FREE weekly eNewsletter

  • Announcements

    • admin

      Frequently Asked Questions About Celiac Disease   09/30/2015

      This Celiac.com FAQ on celiac disease will guide you to all of the basic information you will need to know about the disease, its diagnosis, testing methods, a gluten-free diet, etc.   Subscribe to Celiac.com's FREE weekly eNewsletter   What are the major symptoms of celiac disease? Celiac Disease Symptoms What testing is available for celiac disease?  Celiac Disease Screening Interpretation of Celiac Disease Blood Test Results Can I be tested even though I am eating gluten free? How long must gluten be taken for the serological tests to be meaningful? The Gluten-Free Diet 101 - A Beginner's Guide to Going Gluten-Free Is celiac inherited? Should my children be tested? Ten Facts About Celiac Disease Genetic Testing Is there a link between celiac and other autoimmune diseases? Celiac Disease Research: Associated Diseases and Disorders Is there a list of gluten foods to avoid? Unsafe Gluten-Free Food List (Unsafe Ingredients) Is there a list of gluten free foods? Safe Gluten-Free Food List (Safe Ingredients) Gluten-Free Alcoholic Beverages Distilled Spirits (Grain Alcohols) and Vinegar: Are they Gluten-Free? Where does gluten hide? Additional Things to Beware of to Maintain a 100% Gluten-Free Diet What if my doctor won't listen to me? An Open Letter to Skeptical Health Care Practitioners Gluten-Free recipes: Gluten-Free Recipes
0
Seeking2012

What Is The Best-Tasting Alternative To Wheat Flour?

Rate this topic

Recommended Posts

I'm wondering what the most delicious flour alternative is to wheat flour. I've heard of almond flour and coconut flour. Are there others? Which one tastes the best? Which one is the lowest in carbs and sugars?

Thanks :)

Share this post


Link to post
Share on other sites
Ads by Google:
Ads by Google:


If you want it to be tasty, the best thing to do is to figure out which ones you like, then make a mixture or blend. In general, it takes a minimum of three gluten free flours, mixed, to get something that tastes okay and performs sort of like a regular flour, as the better tasting ones tend to be higher protein but low starch, and the starchier ones are more bland, and the lowest carb ones, such as almond or coconut, require a great deal of other stuff added to them, such as eggs, yogurt, etc, to get them to stick together.

Coconut flour is weird. It does not behave as the other grain and seed flours do, as it soaks up a tremendous amount of water or other liquids, then it takes a long time to bake, if you use very much of it in a recipe. It is best used as just a little bit in a mixture, or in a special coconut flour recipe. It may start out as low carb, but by the time you add the 6 eggs or whatnot to it, it is still high calorie. The best use I have found for it is in special applications, like, if I wanted to make a sugarless cinnamon bun filling, I would use coconut flour, stevia, butter, and cinnamon and a little bit of water.

Almond flours or meals are very tasty and can be used to make small skillet breads, (like a cornbread) almond pancakes, etc, but again, the recipes will mostly require egg or egg substitute, and it can be sort of dense. If you like dense and hearty, though, this is good stuff, high protein and low carb, won't spike your blood sugar. Almonds can be ground easily in a blender in small batches, as this flour has to be refrigerated and can go rancid if kept out in warm temperatures. Some blogs have a lot of almond flour recipes, but the one I tried it turns out that the recipe only works with that particular finely ground, bleached almond flour that she is selling, wish I had been warned. :rolleyes:

Sorghum flour is good, especially in a mixture of other gluten free flours. I like to do a combination of amaranth and sorghum, with perhaps another 1/3 of some other starchier flour, such as tapioca or brown rice, as an "all purpose" type of flour. I haven't been able to easily find sorghum that is not cc'd with oat in the stores here, so I have been using buckwheat that I grind myself, instead, so it is a buckwheat/amaranth mixture, to which I can add other flours. Some people use millet flour in these mixtures, it tastes good, but I found out that millet doesn't agree with me much, so I had to stop it. Amaranth is rather strong, but, it behaves well in a mixture (naturally gummier instead of crumbly) and it is higher protein, and it seems to retard mold in anything I've used it in, so you can store the baked item in the refrigerator. A bit of quinoa flour or teff can also be added to mixtures. Some people don't like quinoa, so test it out in a pancake or bun in a cup recipe first, so you don't ruin a large batch of baking. Ditto with the bean flours, which are high protein, but some people really do not like bean flours. Fresh garbanzo bean flour in a mixture is okay for some and not for others. Old garbanzo bean flours go rancid. Drained, rinsed, mashed canned beans can be used instead in some recipes, such as black bean brownies. This is a crossover recipe that normal people use.

The standard baking mixture is about 1/3 each of rice flour, cornstarch, and tapioca, with some sort of gum or gel added, to make a "white" type of flour for dessert baking, such as for cakes or pie crusts. I think that this is really helped by adding a bit of a mixture of the heartier flours I mentioned above, almost any of them adds flavor.

If you can tolerate tapioca and dairy, the Chebe mixes, which are just mainly tapioca that you add oil, cheese and egg to, are very simple to work with, and the additions add flavor. I "augment" the Chebe mixes with adding some higher protein flours and a bit more of the oil and egg, or oil and yogurt, and some salt, (example, adding a few tablespoons of buckwheat - almond- amaranth mixture to it) and this gives it a nice hearty taste with the grated cheese.

  • Upvote 1

Share this post


Link to post
Share on other sites

I bake with a lot of almond flour. I haven't had much trouble using whatever variety I've bought, but I buy a 25lb box at a time, and definitely don't want to take the time to grind my own. (I make huge batches of muffins and freeze them all at once - like 15 cups worth of almond flour in one go.) I think it's what I use most often, partially because of its low carb count.

But there isn't one flour you can replace wheat flour with. Mixes are important, and really, you have to experiment to find out what mixes you prefer.

If you can tolerate oat flour, it is a very useful replacement as well.

Share this post


Link to post
Share on other sites

There are currently 21 flours in my freezer. I checked. It's true - you cannot simply replace wheat flour with just one other - blends work very well. Tricky thing is, each flour or starch has different properties; for example, one for browning, one for rising, one for strength, one for flavour...and so on. In fact, I have a superb bread recipe that calls for 9 flours and starches.

It really depends on what you are using it for. Is it baking? Cooking? Making a roux? A batter? Crepes?

Share this post


Link to post
Share on other sites

Takala gave a great response.

Most of the flours I use are more about texture than taste, but sorghum is one that I use a lot to give a really nice flavor to baked goods of all kinds. Of course it is blended with some of the other flours (white rice, brown rice, tapioca, potato starch, etc. depending on what I'm making).

Share this post


Link to post
Share on other sites
Ads by Google:


Hmmmm. I didn't know about the mixing of flours bit. I'll need to do some more reading about that!

Share this post


Link to post
Share on other sites

Hmmmm. I didn't know about the mixing of flours bit. I'll need to do some more reading about that!

All my baking blends contain at least 3 flours. One bread recipe I make uses 9 kinds! That is unusual, though. Each flour offers something different: you need different ones for browning, rising, lightness, strength, elasticity, loose or tight crumb, flavour and so on. It is actually quite interesting. For example, pizza and bread flours contain more protein (i.e. soy, quinoa, garfava) for strength and structure than flours for cakes, cookies, etc. (almond, coconut, brown rice...).

Share this post


Link to post
Share on other sites

I agree that blends are needed for glutenfree cooking. The only simple thing I do to replace wheat flour is to use potato starch to replace wheat flour when making gravy from the drippings of chicken or turkey.

I like sorghum flour added to my blend for making bread because to me it makes it taste better and gives it a better texture.

But I learned that from experimentation. My first mistake in glutenfree baking was to use a blend which contained garbanzo bean flour. Not only did it taste awful to me but it upset my stomach and I threw the rest of what I had made away. Next I tried using a different blend when making a banana bread and it came out with the texture of a sponge. I could not tolerate eating it and threw that away also.

And so you will most likely have to experiment in order to get what has a good taste and texture to your liking.

I have quite a few glutenfree cooking books and the best by far for discussing flours and their properties and giving you different blends is Gluten-Free Makeovers by Beth Hillson. It gives you a variety of different blends for things, has a lot of recipes, some pictures in the middle section, and in the back of the book are substitutions for certain dietary restrictions.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

0

  • Forum Statistics

    • Total Topics
      108,916
    • Total Posts
      943,495
  • Member Statistics

    • Total Members
      67,100
    • Most Online
      3,093

    Newest Member
    Deena
    Joined
  • Popular Now

  • Topics

  • Posts

    • So my tTG-IgA result came back negative. Doc did not do the total IgA so I could be in the 2% false negative. However my ferritin continues to fall (at 25 now so getting borderline to need another iron infusion, 6 months ago it was 50) and reflux was keeping me up at night so after the blood test I went on a gluten free and low FODMAP diet. 6 days later my reflux is gone! I had no idea it could work that quickly. I still feel like there is a lump in my esophagus and have a bit of difficulty swallowing (think I still have irritation in that area) but no more acid and regurgitation! Also have not had a single episode of gas or urgency or days with 8 BMs.  It has only been 6 days so maybe I am just having a good spell but am going to continue gluten free and low FODMAP for a month and then see if there are any FODMAP foods I can eat (but not gluten unless my doc decides I should have a biopsy) (I miss pears and apples). I guess the real test is to see if my ferritin levels start to go up-testing again in 6 months. The diet is very restrictive but worth it if it gets rid of the reflux and other symptoms. BTW post-menopausal (and before that I had an IUD for 10 years TMI) so no periods to blame for chronic microcytic/hypochromic anemia. Doc says "that's normal for you, you just don't absorb iron very well".
    • Did you know that there are so many issues and questions surrounding celiac disease that even doctors who specialize in it find that the scientific data changes every six months, and this includes research data, new diagnostic and testing recommendations, and its connections to other diseases and conditions. In fact, many of us who think we have "arrived" and know it all might actually need a refresher course on the disease. View the full article
    • Apologies for my over-reaction.  As the shampoo exposure was only for a couple week or so, I doubt any lab tests would have indicated exposure. Unfortunately, since I didn't have the antibodies, I can only rely on my symptoms to tell me if I've been exposed. I'm fortunate enough that eliminating gluten (and dairy) from my diet completely fixed my problems. I have had no lingering systems, and now that I have been gluten free for a while, when I do get gluten I have a very clear reaction (and a distinct reaction to dairy) that follows a fairly predictable timeline. This has accidentally been tested a couple of times. For example, early on before I was better at reading labels I grabbed some cookies at the grocery store that I thought were gluten free (the company produces both a normal and gluten-free version, and this was before I learned to avoid shared facilities). I had grabbed the wrong bag but I didn't figure it out until about a week of feeling crappy had passed and I went searching for a culprit. Things like this have happened a couple of times, where I accidentally did a blinded experiment on myself. The symptoms are consistent, and resolve once I remove the offending item. So when I recognized my symptoms as the result of gluten, I went looking for a culprit and I found the shampoo and conditioner. I removed them and then I got better.  My problems are largely systemic. I wouldn't be surprised if I don't actually have celiac but some other immune mediated reaction that hasn't been defined, but calling it celiac is the best way to get people to take my needs seriously (which I'm sure you understand). Unfortunately, my problems don't seem to fit into any particular diagnostic bucket, so I've learned not to rely on the official medical terms and just go with what works. I'm lucky to have had doctors who think the same way, else they might have told me that I didn't need to go gluten free once I failed to show clear-cut celiac. Maybe I'm pre-celiac, maybe it's the much maligned NCGS, or it's all related to leaky gut (I am eagerly awaiting the FDA approval of larazotide so that I can get a doctor to give me some, I think it might do me a lot of good). All I know is that when I went gluten and dairy free it literally changed my life.  In general it seems that gluten exposure causes a generalized inflammatory response. I get some inflammation in my gut that manifests as reflux, acid indigestion (what I call "fake hunger"), and a little bit of urgency and unpredictability with regards to bathroom needs, but if that were the only problem, I think I could live with it. I also get headaches, brain fog, my depression/anxiety gets triggered to a scary degree, arthritis, muscle aches, and then, the clincher, muscles spasms in my upper back and neck that have been known to lay me out for a couple of days while I wait for the muscle relaxants to help me heal. The muscle spasms, arthritis and brain fog are the most recognizable and are usually what cue me in that I got glutened, especially the spasms.  Again, sorry for being oversensitive. I should have known better, since this is such a supportive community.  
    • I appreciate your point. However, constancy of my celiac symptoms indicates that I have had the disease for at least three years - while I have never experienced any food allergies in that time. Although I will keep an eye on any emerging allergies, I believe my current fatigue is due to nutritional deficiency, because the only exogenous change in my life style has been the transition to gluten free diet.   Yes, I certainly need to keep a food diary. Thanks again for the advice.
    • In many cases no.....I consume heavy magnesium foods like pumpkin seeds, cocoa nibs etc....and still need 2-3x the dose of magnesium recommendations. Going on more of what poster boy said. You dose magnesium to tolerance with citrate like Natural Vitality Calm you start off small partial doses and slow ramp up....it can hit you hard causing gas and D if you go to quick into it. You dose citrate to tolerance meaning you slowly up your dose til you get loose stools...then back down a bit. You should have vivid dreams with a good dosing....also if it becomes to harsh or you can not handle citrate there is Doctors Best Glycinate...it does not have the gut effects at all...but the dreams and how much it makes you relax is more more felt.   ...with this disease you can have a food intolerance or allergy crop up out of the blue....like no where. You have a autoimmune disease....celiac it effects your immune system and can make it really wonky. Like it seems to always be on guard like a sleep deprived sentry on stim packs...jumps at everything and shoots it. If you get sick, eat something odd or harsh you system might red flag it as a issue for awhile and go bonkers....keep a food diary and try a food rotation in the mean time...OH as a example to this, I was fine with chia seeds last week...I got a cold over the weekend....same bag, same brand same way....withing 30mins I now puke if I eat them...new intolerance.....I also am finding jalapenos/paprika making it sleepy tired....so I am removing them both for a few months from my diet and changing to other sources for fats/fiber and vitamin A/C til I get over that issue.....these things just happen. https://www.mindbodygreen.com/articles/are-food-sensitivities-for-life
  • Upcoming Events