FROM DR MARCOLA
STORY AT-A-GLANCE
If you have celiac disease, a gluten intolerance or have chosen to go
gluten-free for other reasons, you will need to identify healthy
alternative (non-wheat) flours. Avoid corn flour and soy flour, as
they are often produced from genetically engineered crops.
The eight alternative flours I recommend are: almond, amaranth,
arrowroot, coconut, hemp, millet, sorghum and tapioca; you may also
enjoy healthy "flours" produced from riced cauliflower and ground
macadamia nuts.
While 12 of the alternative flours are thought to be good for you
based on the nutrients they contain, I discourage their use due to the
presence of lectins, sugar-binding plant proteins that attach to your
cell membranes, promoting weight gain and ill health. Some of the
alternative flours you should avoid due to their lectin content are
barley, buckwheat, chia, chickpea, lupin, oat, potato, quinoa, rice,
rye, spelt and teff.
If you are still baking primarily with whole wheat flour because you
believe it is better for your health, you may not be aware of the many
alternative flours that exist. While some are worth checking out,
there are others that are best avoided altogether, such as corn flour
and soy flour, which did not make the list as they are often produced
from genetically engineered crops.
Many of the 20 alternative flours highlighted below are
gluten-free. If you have celiac disease, a gluten intolerance or have
chosen to go gluten-free for other reasons, you are very likely
familiar with some of them. Gluten, by the way, is a protein made of
glutenin and gliadin molecules that forms an elastic bond in the
presence of water, thereby holding bread and cakes together and giving
them a spongier texture.
Gluten is a concern because it interferes with your body's ability to
break down and absorb nutrients from food. Gluten contributes to the
formation of a glue-like, constipating lump in your gut that can
interfere with proper digestion.
Undigested gluten prompts your immune system to attack your villi, the
fingerlike projections lining your small intestine, resulting in side
effects such as abdominal pain, diarrhea, constipation or
nausea. Gluten consumption can also predispose you to increased
inflammation, nutrient malabsorption and deficiencies and other health
problems.
Six Healthy Alternative Flours
The six flours shown directly below are, in my opinion, the healthiest
of the 20 alternative flours addressed in this article. They are low
in lectins and lower in the omega-6 fat linoleic acid (LA). Rice and
coconut flour are two of the lowest in LA.
Each is gluten- and wheat-free. Two of my personal favorites are
almond and coconut flour. Again, you will need to experiment a bit to
figure out which types of flours work best with your recipes. When in
doubt, start with smaller amounts of each type of flour and adjust
from there.
Amaranth - Amaranth flour is a gluten-free, wheat-free flour
produced by grinding the seeds of the amaranth plant into a fine
powder. Not only does amaranth flour contain all nine essential amino
acids, but it is also a good source of calcium, iron, magnesium and
phosphorus. While technically not a grain, amaranth flour is
grain-like and is described as having an earthy, nutty taste.
Because it is a dense flour, you will achieve better results when
blending amaranth with other flours. Start with 25% amaranth and
adjust from there. It does best in pancakes and quick breads and can
also be used to thicken roux, soups, stews and white sauces.
Arrowroot - Derived from the root of the plant of the same name,
arrowroot flour (also known as arrowroot starch) is a tasteless,
odorless powder useful as a thickening agent. It is far superior to
cornstarch, which is often genetically engineered. It also can be used
as a breading for fish and meats or blended with other
gluten-free/wheat-free flours to make baked goods.
Arrowroot contains a good amount of B vitamins, iron and potassium,
but no protein, which gives it superior thickening power. As such, it
is often used in confections because it creates a perfectly clear gel
that can stand up to acidic ingredients and freezing. Accordingly, it
is often used to thicken fruit gels and fruit sauces, including
cranberry sauce and sweet and sour sauce.
Coconut - Coconut flour consists of the dried meat of fresh
coconuts after they've been pressed to make coconut milk and most of
the oil has been extracted. When used as a replacement for
conventional flour, it adds a mild coconut flavor while imparting a
rich texture and natural sweetness.
Coconut flour is nutritious, in part, because it boasts the highest
percentage (48%) of dietary fiber of any flour. It's also a good
source of protein, while being very low in carbohydrates. And, it's
naturally gluten- and wheat-free.
You can turn standard baked goods into delicious gluten-free, low-carb
paleo treats by replacing the wheat flour with coconut flour and
adding eggs. On average, add one egg for every ounce of coconut flour
used - this will help the ingredients hold together when baked. Also,
because it is very dense, you will need to slightly increase the
liquids in recipes involving coconut flour.
As a general rule of thumb, you can replace one-fifth of the flour in
a recipe with coconut flour without compromising the taste or texture
of the finished product. For a delicious breakfast treat, check out my
recipe for coconut flour almond meal pancakes.
Hemp - Hemp flour (also known as hemp powder) is produced by milling
and sifting hemp seeds after they are crushed to extract the oil. Hemp
flour is gluten- and wheat-free and adds a mild, nutty flavor to baked
goods. It is about 33% protein, making it a great source of amino
acids. It is high in fiber, iron, magnesium and zinc.
This dense flour does best when combined with other alternative flours
for baking. Limiting hemp powder to 25% of your flour blend will
ensure a lighter texture, especially when baking bread. Due to its
oily nature, hemp powder will go rancid unless it is refrigerated.
Millet - Millet is an ancient, drought-resistant grain - part of
the grass family - grown widely in China, India and countries
surrounding the Sahara Desert in western Africa. It has a protein
structure similar to wheat, but is gluten- and wheat-free. It boasts a
sweet, buttery, cornmeal-like flavor.
Millet is a good source of B vitamins and offers a decent amount of
copper, manganese, magnesium, potassium and zinc. That said, millet
also contains goitrogens, dietary substances known to impair your
thyroid and iodine metabolism. In countries in which millet is
consumed as a staple, the development of goiter is common.11,12 As
such, you'll want to moderate your intake.
Sorghum - Sorghum flour, which is both gluten- and wheat-free, is
ground from the grain of the same name. It is an important dietary
staple for some 9 million people worldwide, and is used often in
Africa and India to make porridge and flat, unleavened breads. The
Ethiopian flatbread called injera and a particular type of Indian roti
are both made with sorghum.
Sorghum flour is a good source of antioxidants, B vitamins, fiber,
iron phosphorus and protein. It has a mild, slightly sweet taste,
which makes it a good addition to flour blends. It does not work well
in cup-for-cup substitutions with regular flour. Two additional
"flours" I want to bring to your attention are those derived from
cauliflower and macadamia nuts. To me, "cauli-flour" is simply riced
cauliflower that can be spiced up to make a tasty flatbread or pizza
crust. You can rice cauliflower by placing pieces of raw, washed
cauliflower in your food processor and blending it until it is reduced
to tiny, rice-sized pieces.
If you like cauliflower, check out these delicious recipes for
nutritious golden cauliflower flatbread and cauliflower pizza
crust. By using cauliflower instead of grain flours in these recipes,
you replace starchy carbohydrates with whole-food nutrition and cut
calories, while satisfying your craving for bread.
Similar to almond flour, macadamia flour is produced by using your
food processor to transform whole, raw macadamia nuts into a fine
powder. Macadamia flour has a sweet, nutty taste and is a healthy
gluten-free, low-carb option. Macadamia flour is lower in both carbs
and protein than almond flour. For a new taste twist, you can
substitute macadamia flour into recipes calling for almond flour,
including the coconut-almond pancake recipe mentioned above.
12 Flours to Avoid if You Want to Minimize Harmful Lectins
The 12 flours highlighted below are often touted as healthy
alternatives to wheat, especially when it comes to gluten-free diets,
whether it be celiac disease or simply a matter of personal
preference. While some of these alternative flours are considered
nutritious solely based on the amount of fiber, protein, vitamins and
minerals they contain, their health benefits may be overshadowed by
the presence of harmful plant lectins.
Lectins are sugar-binding plant proteins that attach to your cell
membranes and can be a hidden source of weight gain and ill health,
even if you eat an otherwise healthy diet. Many lectins are
proinflammatory, immunotoxic, neurotoxic and cytotoxic.
Certain lectins may also increase blood viscosity, interfere with gene
expression and disrupt endocrine function. Because the following
flours are high in lectins, I recommend you use them sparingly or
avoid them entirely, especially if you have an autoimmune disease.
Barley - Barley flour is made from milled whole grain barley that's
had its outer husk removed. This wheat-free flour contains some gluten
and has a slightly sweet, nutty flavor. Barley flour is rich in
fiber. Similar to oat flour (discussed later), it contains high
amounts of soluble fiber composed of indigestible sugars called
beta-glucans, which have been shown to lower your blood pressure.
For best results, use barley flour in a blend with other flours, and
limit it to about 25% of the overall mix. It can also be used to
thicken or flavor soups or stews.
Buckwheat - Despite its name, buckwheat (also known as kasha when
its toasted) flour is not a form of wheat, but actually a relative of
rhubarb. Because it is ground from seeds, buckwheat flour is both
gluten- and grain-free. Due to its strong nutty taste, which can be
overpowering and somewhat bitter, buckwheat flour should not stand
alone in a recipe.
Buckwheat, which is a good source of calcium, fiber and protein, is a
very fine flour and can be used as a substitute for cornstarch in
gluten-free bread recipes. Buckwheat is a low-glycemic carbohydrate
offering better satiety than wheat bread, so you'll feel fuller
longer. You can replace regular flour with buckwheat flour
cup-for-cup. It is said to make excellent waffles and pancakes,
including Russian blinis, as well as French buckwheat crepes.
Chia - Chia flour is produced from ground chia seeds and is
touted as a superfood because it is a source of concentrated energy
and nutrition. Chia flour boasts a high calcium, fiber, omega-3 and
protein content. When baking with chia flour, you will need to
increase the amount if liquids and cooking time to achieve the best
results. Chia flour is gluten- and wheat-free.
Chickpea - Also known as garbanzo beanflour, chickpea flour
possesses a distinctive, slightly nutty taste that does not do well on
its own. When substituting it for conventional flours, use very small
amounts in combination with other gluten- and wheat-free flours,
otherwise its distinctive taste may dominate. Chickpea flour is high
in fiber, folate, manganese and protein.
Lupin - Lupin flour is derived from the "sweet lupin" legume that
is in the same family as peanuts and soybeans. As such, th is gluten-
and wheat-free flour is high in fiber and protein and low in fat. The
major caution about lupin flour is the possibility it may be
life-threatening if you have a peanut or soybean allergy. Similar to
other gluten-free grains, lupin does best when included in a flour
blend.
Oat - Oat flour is made from ground oats, which can be concerning
if you have celiac disease since oats are often contaminated with
wheat. Even if you avoid wheat, you still need to contend with avenin,
a protein in oats that is similar to gluten and therefore can have
negative effects on celiac sufferers.
Oat flour is often thought to be a healthy choice because it contains
high amounts of soluble fiber comprised of indigestible sugars called
beta-glucans, shown to lower your blood pressure. Oat flour is well
suited for baking, but absorbs liquids, so plan to increase liquid
ingredients when using it. Oat flour goes rancid quickly, so store it
in your refrigerator or freezer, or make small batches using a food
processor.
Potato - Potato flour and potato starch, both of which are gluten-
and wheat-free, are often confused. Potato flour possesses a very
strong potato flavor, as well as the heaviness of potato. For these
reasons, a little goes a long way in a recipe. It also has a short
shelf life, so buy it only when you plan to use it.
Potato starch, on the other hand, has a light potato flavor and a
consistency similar to cornstarch or tapioca. It has a longer shelf
life, is a good thickener and has a taste virtually undetectable in
recipes. If you are a diabetic or prediabetic, potato starch is one of
the digestive-resistant starches recommended for diabetics. Both the
flour and the starch cannot stand alone in recipes, and will do better
when blended with other gluten-free flours.
Quinoa - Quinoa flour is produced from milled quinoa seeds. This
ancient grain with a nutty flavor is both gluten- and wheat-free. It
is recognized for its high amounts of lysine and isoleucine that
enable it to be a complete protein source. It is one of the few plant
foods containing all nine essential amino acids.
As a whole grain or flour, quinoa is particularly rich in two
flavonoids, kaempferol and quercetin, which have antioxidant
properties. Quinoa flour tends to dry out baked goods when used in
large amounts. For that reason, it is best to use only small amounts
of this flour in sweets such as muffins and quick breads.
Rice - Both brown and white rice flour are gluten- and
wheat-free. Brown rice flour is the heavier, grainer of the two. While
it has a higher nutritional content than its white cousin, brown rice
flour can be a bit grainy and heavy in some recipes. Similar to potato
and tapioca, brown rice flour is one of the digestive-resistant
starches recommended if you are a diabetic or prediabetic.
Brown rice flour has a slightly nutty flavor, whereas white rich flour
is quite bland. Given that white rice flour is milled from polished
white rice, it has very little nutritional value. Its strength is in
the light texture it imparts, making it ideal in recipes such as
dumplings and pizza crust.
Keep in mind that rice contains chitin-binding lectins, which are
similar to wheat lectin. Because chitins are long polymers of
n-acetyl-glucosamine, the primary binding target of wheat lectin,
wheat lectin and chitin-binding lectin are functionally
identical. Given this reality, in my opinion, a grain-free diet often
yields far superior health benefits as compared to a diet focused
solely on eliminating wheat- and gluten-containing grains.
Rye - Rye flour is a dark flour that possesses a distinctive
flavor. It is wheat-free and has a low gluten content. Breads made
with rye flour tend to be denser than those made with wheat. When
milled, rye flour retains the germ, endosperm and bran, making it more
nutritious than refined wheat flour. Rye flour is a good source of B
vitamins, iron, magnesium, phosphorus and zinc, as well as fiber and
protein.
When used in baking, rye flour, due to its lower gluten content than
wheat flour, is less elastic and therefore produces bread that is less
airy. Rye dough also contains more free sugars than wheat, so it
ferments faster.32
Spelt - Spelt flour results from the milling of an ancient grain of
the same name. Spelt flour contains a low amount of gluten, but is not
entirely gluten-free. It is a good source of B vitamins, manganese,
magnesium, phosphorus and zinc, and rich in fiber and protein. Spelt
tends to absorb more moisture than wheat flour, so you will want to
reduce liquids by 25% when substituting it.
When using spelt flour to make bread, take care to knead it lightly
otherwise it will become dense. Spelt flour produces a bread similar
in color to light rye, with a slightly sweet and nutty flavor. Some
varieties of crackers and pretzels are made with spelt flour.
Teff - Teff flour is made from milled teff, a tiny cereal grain
originating from northern Africa. Teff flour is a primary ingredient
in the spongy, slightly-sour flatbread called injera that is eaten
daily in countries such as Eritrea and Ethiopia.
It is both gluten- and wheat-free, with a mild, nutty flavor. Teff is
an excellent source of amino acids, and is high in calcium, iron and
protein. Much of its fiber is a type known as resistant starch, which
has been linked to health benefits such as improved blood sugar and
weight management.
Final Thoughts About Alternative Flours
Using alternative flours will require patience and can be quite a
challenge. If you are living a gluten-free lifestyle - either due to
celiac disease, a gluten or wheat intolerance or simply as a matter of
personal preference - you will need to do some experimenting to
achieve your desired outcomes. The struggles and rewards of
gluten-free baking come in blending several flours, adding eggs and
adjusting liquids.
The biggest adjustment, however, will be in your expectations for the
finished product. No matter how many techniques and tricks you use, it
is virtually impossible to replicate the elasticity of gluten in most
baked goods, particularly in yeast breads. In time, however, you'll
acquire a taste for denser, flatter treats made with one or more of
the healthy alternative flours.
As you make a conscious choice to eat less wheat-containing foods, or
perhaps to avoid wheat altogether, mainly because it is an
inflammatory food, you'll be happier and healthier. I would say the
same for the alternative flours containing lectins - it's better to
avoid them or moderate your use.
Mike Arnoldi
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