Top 10 Healthy Gluten Free Flour Alternatives
Being gluten free can be a challenge. So can cooking or baking for gluten free friends. But not to fear, Farm to Fit accommodates gluten allergies, and we care. We've included below our Top 10 gluten free flour alternatives, along with their nutrient profile to give a sense of the healthiness quotient of each. Here they are:
1. Almond Flour
Almond flour is a great source of protein and fiber, that's why it's especially popular in paleo diet recipes. It also packs magnesium, calcium, potassium, and manganese into its servings.
2. Amaranth Flour
Amaranth flour is high in protein and fiber as well. It also is loaded with magnesium, manganese, phosphorus, selenium, and iron. Finally, amaranth flour provides about twice as much calcium per serving as milk.
3. Brown Rice Flour
Brown rice flour is high in fiber and in Vitamin B6, known for its role in creating red blood cells. Overall, it's important to note that brown rice flour has all the same nutrients as brown rice, making it an excellent source of, among other minerals, manganese, which is vital in the body for bone development, wound healing, and other functions.
4. Oat Flour
Very high in dietary fiber, oat flour is also a great source of protein, B vitamins, phosphorus, and magnesium. It is also a rich source of antioxidants. Those looking out to be diabetes friendly should consider oat flour, as the fiber and nutrients in it help lower LDL cholesterol levels and stabilize blood sugar.
5. Buckwheat Flour
Buckwheat flour is a great source of fiber and antioxidants. It is also high in iron, magnesium, manganese, and zinc, which supports the immune system.
6. Coconut Flour
Another flour commonly used in paleo diet recipes, coconut flour is also frequently used in keto recipes. It is high in both fiber and protein, as well as healthy fats. At the same time, coconut flour is very low in carbs. It is often recommended for diabetic individuals as well, because it has a lower glycemic index than white flour.
7. Millet Flour
Millet flour is an environmentally-friendly grain because it can be grown with very little water. It is also an excellent source of iron and B vitamins, which give energy. It is high in magnesium and other minerals including manganese, phosphorus, copper, zinc, and potassium. Finally, millet flour is also rich in antioxidants.
8. Cassava Flour
Made from the same root as tapioca flour, cassava flour is a low-calorie option that is rich in vitamin C, manganese, potassium, folate, and magnesium which, among other things, is helpful in regulating blood sugar levels.
9. Chickpea Flour
Chickpea flour, made from ground dried chickpeas, is a great source of both protein and fiber, while also being rich in several other nutrients. It is high in the vitamin folate, which is especially important for preventing spinal cord defects during pregnancy.
10. Sorghum Flour
Made from an ancient cereal grain, sorghum flour is a great source of protein and fiber, as well as antioxidants. It is also full of iron, vitamin B6, phosphorus, magnesium, and manganese.