• Vlada Dapkos

Gluten free substitutes for regular flour (wheat & rye) Part 1

Updated: Mar 18, 2019

Back in 2017, when I'd done some major changes in my lifestyle and eating habits, this was the information I'd kill for because at that time my knowledge was very low and I was just learning the differences between various ingredients. and learning the ingredients and nutrition aspects is the key element to a healthier eating and lifestyle. So here you go - everything briefed in below, all for free. :)

I use regular flour (wheat flour, rye flour) very rarely due to the high gluten quantities in it. Surely it tastes good and it is very simple to bake with it, however high amount of simple carbohydrates and gluten are the factors that influence my decision to use them as little as possible. Instead I have/use/prefer:

1. Buckwheat flour. Incredibly nutritious, has a specific bitter taste to it, however once you've nailed how to mix it with other ingredients, you won't feel the bitterness any longer. Nutrition values in buckwheat flour is as follows:

Fat: 3 g

Carbohydrates: 65 g

Sugar: 1,5 g

It contains a lot of Phosphorus, Magnesium, Zinc, iron, Vitamin B6, selenium and other crucial vitamins and minerals. It is my number 1 choice and option in both baking and cooking.

2. Oats. You make your own flour out of it in 2 min - I use my coffee grinder for that. Oats is much more nutritious than wheat flour and is a well known and very popular complex carbohydrate. I use a lot of oat flour, and it does not have any specific taste, however if you are going to use regular (not gluten free) oats, they still contain gluten. So it is completely up to you. The mixture that I love using is buckwheat and oat flour together (ratio 1:1 or 2:1) since oats then hide that a bit bitter taste of buckwheat. Oats nutrition is as follows:

Fat: 7 g

Carbohydrates: 60 g

Sugar: 1,2

It contains Thiamin, Phosphorus, Magnesium, Iron, Zinc and other necessary stuff for our bodies.

3. Coconut flour: another favorite. It is a bit tricky to work with it since it gives a somewhat different texture to a dough. Though it tastes awesome and has this sweet and a bit fatty flavor to it. It also has a lot less carbohydrates if compared to buckwheat and/or oats. However it is high in sugar - well, you know, nature has it's own ways to compensate the disbalances and proportions. Coconut flour is gluten free.

Coconut flour nutrition as follows:

Fat: 10 g

Carbohydrates: 17 g

Sugar: 15g

It contains Iron, protein and fiber and is recommended in diabetic conditions. Coconut flour is usually compared to almond flour which I am going to review now:

4. Almond flour - first off, I never buy it (it's a bit expensive) but rather make my own (again, with my poor coffee grinder - yes, I had broken one due to very high usage, haha:). Almond flour is perfect in combination with other flour (for example, buckwheat or coconut) and gives a somewhat nutty taste to a dough. I use it probably in 75% of my healthy bakeing stuff, not as the main ingredient but as a secondary ingredient, for both texture, oiliness and taste. it is VERY high in fats.

Almond flour nutrition is as follows:

Fats: 54 g (only 4 g out of this are saturated fat which is reaaally good!)

Carbohydrates: only 10 g however the nature has already compensated it via the fats part. Oh well. You can have it all, after all. Just kidding. Ok, moving on:)

Sugar: 7 g

High in protein, iron, fiber, Calcium Iron, Magnesium.

I am going to review other options in my next post.

Do hope this is useful.


The Ingenious Blogger

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