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Yes, pure, 100% ground almond flour is gluten-free. Almond flour, sometimes called almond meal, is made from finely-ground almonds (with or without their skins), which are naturally gluten-free.
Jan 11, 2021 · If you’ve gone gluten-free and all-purpose flour is out, almond flour is exactly what you need. If you're new to baking with almond flour, read on for more details on how to put it to use, a breakdown of different varieties, storage tips, and my go-to almond flour cake recipe.
Jul 17, 2023 · Since almonds naturally contain no gluten, almond flour is an appropriate option for gluten-free diets. Key Point: Almond flour contains no gluten and it is therefore suitable for people with celiac disease.
Apr 22, 2024 · Almond flour is such a versatile ingredient and a popular choice in gluten-free baking. However it can be confusing as there are different types and these variations are not labelled the same universally.
- Overview
- 1. Almond Flour
- 2. Buckwheat Flour
- 3. Sorghum Flour
- 4. Amaranth Flour
- 5. Teff Flour
- 6. Arrowroot Flour
- 7. Brown Rice Flour
- 8. Oat Flour
- 9. Corn Flour
Regular flour is made from wheat. Fortunately, there are a variety of gluten-free flours on the market, each with a different taste, texture, and nutrient composition.
Flour is a common ingredient in many foods, including bread, common desserts, and noodles. It’s also often used as a thickener in sauces and soups.
Most products are made from white or wheat flour. While unproblematic for many, people with celiac disease, non-celiac gluten sensitivity, or those avoiding gluten for other reasons should not consume these two types of flour.
Here are the 14 best gluten-free flours.
Almond flour is one of the most common grain- and gluten-free flours. It’s made from ground, blanched almonds, which means the skin has been removed.
One cup of almond flour contains about 90 almonds and has a nutty flavor. It’s commonly used in baked goods and can be a grain-free alternative to breadcrumbs.
It can typically be substituted in a 1:1 ratio in place of regular or wheat flour. If you are baking with this type of flour, use one extra egg. Note that the batter will be thicker and your end product denser.
Almond flour contains many minerals, including iron, magnesium, calcium, potassium, copper and manganese. It’s also a good source of vitamin E and monounsaturated fat.
However, its fat content increases its calorie count to 640 per cup, which is 200 calories more than wheat flour (1, 2, 3).
While almonds and all nuts are naturally gluten-free, it’s still important to read the package to confirm the flour was not made in a facility where gluten is processed.
Buckwheat may contain the word “wheat,” but it is not a wheat grain and is gluten-free. It belongs to the family of pseudocereals, a group of grains that are eaten like cereals but don’t belong to the grass family.
Buckwheat flour provides a rich, earthy flavor and is good for baking quick and yeast breads.
Due to its lack of gluten, it tends to be crumbly in nature. To make a quality product, it can be combined with other gluten-free flours like brown rice flour.
It contains a variety of B-vitamins and is rich in the minerals iron, folate, magnesium, zinc, manganese and fiber. Buckwheat flour is also high in antioxidants, specifically the polyphenol rutin, which has anti-inflammatory properties (4, 5, 6, 7).
Buckwheat can be cross-contaminated with gluten-containing foods during processing, transportation or when used as a rotational crop with wheat. Be sure to look for certified gluten-free on the label to be safe.
Summary
Sorghum flour is made from an ancient cereal grain that has been grown for more than 5,000 years. The grain is naturally gluten-free and considered the fifth most important cereal grain in the world (8).
It has a light color and texture, as well as a mild, sweet flavor. Considered a heavy or dense flour, it’s often mixed with other gluten-free flours or used in recipes requiring small amounts of flour.
The sorghum grain is high in fiber and protein, which can help slow sugar absorption. It also contains an abundance of the mineral iron, as well as antioxidants that help you fight inflammation (9, 10, 11).
Sorghum flour may be contaminated with gluten during processing. Look for the certified gluten-free label.
Summary
Research suggests that sorghum flour contains nutrients that may help reduce inflammation and balance blood sugar levels.
Like buckwheat, amaranth is considered a pseudocereal. It’s a group of more than 60 grains that were once considered a staple food in the Inca, Maya and Aztec civilizations.
Amaranth has an earthy, nutty flavor and tends to take on the flavor of other ingredients. It can replace 25% of wheat flour but should be combined with other flours when baking. The best use of this type of flour is for making tortillas, pie crusts and bread.
It’s rich in fiber, protein and the micronutrients manganese, magnesium, phosphorus, iron and selenium. These nutrients aid brain function, bone health and DNA synthesis (12, 13, 14, 15).
If you have a gluten intolerance, make sure to read labels. Amaranth processed in the same facilities as wheat may contain traces of gluten.
Summary
Amaranth flour is rich in nutrients that play a role in brain health, bone health and DNA synthesis.
Teff is the world’s smallest grain and is 1/100 the size of a kernel of wheat.
It comes in a variety of colors, ranging from white to red to dark brown. Light colors have a mild flavor, while darker shades are more earthy in taste.
Teff flour has traditionally been used to make injera, a fermented, sourdough-like Ethiopian bread. It’s now also used for other foods like pancakes, cereals, breads and snacks. It can be substituted for 25–50% of wheat or all-purpose flour.
Teff flour is high in protein, which promotes a feeling of fullness and can help reduce cravings (16, 17).
Its high fiber content can help manage blood sugar, decrease appetite and aid weight loss (18, 19).
What’s more, it contains more calcium than any other grain and is the only ancient grain containing vitamin C (20, 21).
Arrowroot flour is a less common gluten- and grain-free powder. It’s made from a starchy substance extracted from a tropical plant known as Maranta arundinacea.
It’s a versatile flour and can be used as a thickener or mixed with almond, coconut or tapioca flours for bread and dessert recipes. If you want a crispy, crunchy product, use it on its own.
This flour is rich in potassium, B-vitamins and iron. Studies have shown it may stimulate immune cells and boost immune function (22, 23).
Summary
Brown rice flour is made from ground brown rice. It’s considered a whole-grain flour and contains the bran, germ and endosperm.
It has a nutty flavor and can be used to make a roux, thicken sauces or prepare breaded foods, such as fish and chicken. Brown rice flour is often used to make noodles and can be combined with other gluten-free flours for bread, cookie and cake recipes.
This flour is high in protein and fiber, both of which can help lower blood sugar levels and reduce body weight (24, 25, 26, 27).
It’s also rich in iron, B vitamins, magnesium and manganese, as well as plant compounds called lignans. Research suggests that lignans help protect against heart disease (28, 29, 30).
To avoid contamination with gluten, look for brown rice flours that were not produced in a facility that also processes wheat.
Summary
Oat flour is made by grinding whole-grain oats. It gives baked goods more flavor than all-purpose flour and results in a chewier, crumblier texture.
Baking with oat flour will likely make your end product more moist. Due to its lack of gluten, some ingredients will need to be adjusted to create light and fluffy baked goods.
Oats contain a type of soluble fiber called beta-glucan, which has numerous health benefits. This fiber can help lower “bad” LDL cholesterol, as well as blood sugar and insulin levels (31, 32, 33).
They’re also rich in other nutrients like protein, magnesium, phosphorus, B-vitamins and the antioxidant group avenanthramides (34, 35, 36, 37).
Oats and oat flour are often subject to contamination, depending on how they were grown and where they were processed. If you cannot eat gluten, be sure to look for products that have been certified gluten-free.
Summary
Corn flour is a very finely ground version of cornmeal. Cornmeal is made from the whole kernel, including the bran, germ and endosperm.
It’s commonly used as a thickener for liquids and can be used to make tortillas and breads.
Corn flour comes in white and yellow varieties and can be combined with other gluten-free flours to make pizza crust.
It’s high in fiber and a good source of the carotenoids lutein and zeaxanthin. These two plant compounds act as antioxidants and can benefit eye health by decreasing age-related macular degeneration and reducing the risk of cataracts (38, 39, 40).
It’s also high in vitamin B6, thiamine, manganese, magnesium and the antioxidant selenium (41).
Corn is from a different branch of the grass family than gluten-rich wheat, barley and rye. Cross-contamination is typically more likely in processed foods made with corn flour. Even cornbread can contain regular flour.
Jul 14, 2023 · The best choice between almond flour and gluten-free flour ultimately depends on your individual needs and preferences. If you’re on a gluten-free diet: Both almond flour and gluten-free flour are suitable options. If you prefer a nutrient-rich option: Almond flour is a better choice due to its higher nutritional value.
Apr 25, 2017 · Almond flour is naturally gluten-free, making it a great alternative to wheat flour for those who have celiac disease or a wheat intolerance. Almond Flour May Help Lower LDL Cholesterol and...
We deliver our hand-made gluten free cakes all across the UK with next day delivery. We have over 8 flavours to choose from including Chocolate and Victoria Sponge Cake.
