The Top 7 Gluten Free Flours for Healthier Baking

Flour is made by grinding grains and is used to make several foods, such as bread, pasta, cakes, pancakes, cookies, biscuits, crackers, noodles, and desserts. Some flours, e.g., corn flour, are used as thickeners in soups and sauces. Wheat flour is the most common type, and various forms of wheat flour used in baking are all-purpose flour, whole wheat flour, pastry flour, bread flour, self-rising flour, cake flour and semolina flour.

Wheat flour has 10-12% gluten, a mixture of proteins, mainly gliadin and glutenin, that forms a sticky network when mixed with water and gives the necessary elasticity to the dough during rising. 

Why does gluten-free flour matter? 

Besides influencing the structure and texture of baked foods, gluten improves the nutritional value and palatability of the food. However, there are some reasons to avoid gluten. These are; 

Gluten allergy: Some people are allergic to gluten and develop conditions like autoimmune diseases, coeliac disease, wheat intolerance, and gluten allergy. According to Coeliac UK, about 1% of people in the UK have coeliac disease, although only 36% of these are ever diagnosed. 

Presumed health benefits: Some people prefer gluten-free diets for personal reasons and presumed health benefits, although it is a topic of ongoing debate. 

Intention to reduce caloric intake: Most gluten-containing foods prepared using an all-purpose floor are highly processed and rich in calories. The elimination of gluten from the diet is a sign of health consciousness. 

However, gluten gives elasticity to the floors required during the rise in the baking process, and the choice of gluten-free flour must be evaluated in terms of nutrient profile, taste, and recipe composition.

Food Intolerance Test by Welzo is a comprehensive test kit that detects over 975 potential food allergens. Visit the page for more information and order the test kit. 

Top 7 Gluten-Free Flours

For individuals opting out of gluten due to one reason or the other, a plethora of gluten-free flour is available. Here, we offer a concise overview of the seven most common and readily available gluten-free floors. Let’s delve into the details.

Sorghum flour 

Sorghum flour is made by grinding the whole grains of the sorghum plant. The sorghum plant is native to Africa and has been grown worldwide for thousands of years. According to Statista, it is the world's fifth most important cereal crop, with over 60.1 million tons of annual production in 2023/24/

It is naturally gluten-free. The sorghum flour has a sweet, mild flavour, light texture, and colour. It is primarily used in recipes that need a small amount of flour and is mixed with other gluten-free flour for a better rise. Its high protein and fibre content slows down sugar absorption. It is rich in antioxidants and iron that help fight against infections. The processing often contaminates the flour, which must be purchased from authentic sources and facilities that don't process gluten. 

Almond flour

Almond is an expensive grain that yields gluten-free flour. The blanched (skin-removed) almonds are ground to make flour. One cup of almond flour is obtained by grinding almost 100 medium-sized almonds. It has a nutty flavour and is used in baked goods as a grain-free substitute for breadcrumbs. The commonly used substitution ratio with regular wheat flour is 1:1, and it is advised to add an extra egg when using this flour. 

Due to its thicker consistency, the final product is denser. Almond flour is extremely rich in monounsaturated fats, minerals, e.g., calcium, magnesium, potassium, iron and manganese and antioxidants like vitamin E. Being high in fats, it has 207 more calories per cup than regular all-purpose wheat flour (571 vs 364). To ensure purity, it is necessary to read the packaging information and purchase it from facilities where gluten is not processed. 

Teff flour

Teff is the smallest known grain, and its grain is just 1% of the size of a medium wheat kernel. It is available in various colours ranging from red to dark brown. The choice depends upon the desired taste, as light colours give a milder flavour, and denser colours give a thicker and earthy flavour. It is substituted with all-purpose wheat flour at 1:4 to 1:2 (25% to 50%) and is used to make recipes like pancakes, snacks, breads and cereals.

Teff flour has additional benefits for a weight loss aspirant. It is rich in protein, creating a feeling of fullness and reducing food cravings. Its lack of sugars and high fibre content helps manage appetite and blood sugar levels, thus facilitating the weight loss journey. As an additional bonus, it has the highest calcium content among all grains, making it a healthy choice for bone health. To be more sure, purchasing it from gluten-free facilities and reading the certification label is necessary. 

Brown rice flour

Brown rice flour is made by grinding brown rice and is considered a whole-grain flour with endosperm, bran and germ. Its nutty flavour makes it an excellent choice for preparing breaded foods like fried fish and chicken, thickening the sauces, and making a roux. It is used to make noodles and is combined with different gluten-free flour to make cakes, cookies and bread. 

It is high in fibre and protein, making it an excellent choice for managing body weight and blood glucose levels. The other nutrients are minerals like iron, manganese mag, magnesium, B vitamins and lignin. Lignin is a complex structural polymer, and research supports its ability to reduce the risk of heart diseases by lowering bad cholesterol (LDL) and total plasma cholesterol. Choosing it from the facilities that don't process gluten is essential.

Oat flour

Oat flour is made by grinding whole-grain oats. It imparts a better flavour and a crumbled and chewer texture to the baked products. Using oat flour for baking makes the final product somewhat more moist, and its lack of gluten means the composition and recipe need to be adjusted to achieve a fluffy and light-textured final product. Oat flour contains beta-glucan, a soluble fibre with numerous health benefits. 

It reduces bad cholesterol and blood sugar levels and improves insulin sensitivity. It contains antioxidant compounds such as avenanthramides, B vitamins, minerals like phosphorus, manganese, and proteins. It has a reasonably high protein and calcium content. Depending upon the nature of processing and the growing conditions, the oat flour is prone to contamination, and choosing a certified gluten-free product is essential. 

Coconut flour

Coconut flour is prepared from dried coconut meat, the white and fleshy inside of the coconut with a sweet taste. It has a coconut flavour and a lighter texture than regular flour. It is an excellent choice for making desserts and baking bread. It absorbs much more water than almond and regular wheat flour, and the recipe must be adjusted accordingly. 

It has lauric acid, a saturated fatty acid and a medium-chain triglyceride that lowers bad cholesterol (LDL) levels and provides energy to the body. The high fibre content of this flour helps regulate the blood glucose levels and prevent the glucose spike. It has very high iron and protein content among the grain family. Coconut flour is a suitable alternative for people allergic to gluten and nuts. Because of a contamination risk, purchasing them from certified, trusted sources is essential.

Corn flour

Corn is the most widely produced cereal crop worldwide, with 1235.73 million tons of total production according to Statista in 2023-24. Corn flour is made by grinding the fried corn and is a refined version of cornmeal. It is produced by grinding the whole kernel, including the germ, endosperm and bran. It is commonly used to thicken liquid foods, e.g., sauces, baked breads, and tortillas. It is available in two forms, yellow and white, and is used to make pizza crust by combining it with other gluten-free doughs. 

It is a good source of carotenoids, zeaxanthin and lutein, the antioxidants that protect the eyes and reduce the risk of eye diseases, e.g., cataracts and age-related macular disease. The other valuable ingredients are antioxidant minerals like selenium, other minerals like magnesium and manganese, and vitamins like thiamine and vitamin B6. Cross-contamination is an important issue which is more common in corn flour-based processed foods.

Frequently Asked Questions 

What are the healthiest flours to bake with? 

The top healthiest flours for baking with the best nutrient profile are sorghum flour, almond flour, teff flour, brown rice flour, oat flour, coconut flour and corn flour. These flours have zero gluten content and are the healthiest choices for people with gluten intolerance, wheat allergy and coeliac disease.

Which is the best gluten-free flour in the UK? 

The UK's most commonly used and healthiest gluten-free, gluten-free flours are sorghum flour, almond flour, teff flour, brown rice flour, oat flour, coconut flour and corn flour. 

What is the secret of successful baking while using gluten-free flour? 

Gluten-free flours have low elasticity and develop fine stretches. They absorb more water than the all-purpose flour and develop denser doughs and batters if enough water is unavailable. Thus, a gluten-free recipe needs more water to produce a less firm texture. They also need more leavening, e.g., baking powder, to make a lighter texture and add volume.

Are gluten-free baking products healthier to eat? 

The common conception is that gluten-free diets are more nutritious and contain more vitamins and minerals. Reality is the topic of debate, and the truth is often the opposite. The gluten-free diets contain lesser amounts of iron, folic acid, and other nutrients than the all-purpose or whole wheat flour. It is nevertheless a healthy choice for people with gluten sensitivity and coeliac disease.

How to thicken the gluten-free dough? 

Cornstarch and cornflour are good options to thicken the gluten-free dough. Cornflour is an excellent thickening agent for all sorts of baking products. 

How do you make the gluten-free dough rise? 

A springy and thick ingredient is added to make a gluten-free flour rise. Various combinations of fibre, starch, and xanthan gum are good choices.

Bottom line 

Various gluten-free alternatives are available to regular gluten-containing wheat flour for people with gluten sensitivity and celiac disease. These include sorghum flour, almond flour, teff flour, brown rice flour, oat flour, coconut flour and corn flour. Besides lacking gluten, the floors described in the article are rich in other nutrients and are healthy choices for regular use.

The gluten provides the necessary elasticity to the dough while it rises, and choosing a gluten-free flour demands adjustments in the recipe.

Before choosing a gluten-free flour, the Coeliac Disease Test by Welzo is a worthy option. It detects gluten intolerance and provides results within two days. Visit the page to order the test kit. To learn more about “Who Should Use a Gluten Intolerance Test?” visit the Welzo information page.