Alternative Flour

With so many choices out there, baking can be simple, healthy and delicious with these alternative flours.  Choose anywhere from chickpeas to garbanzo to coconut there are many different tastes and textures to choose from. Go Gluten-Free like a pro without sacrificing taste.

Best Alternative Flours

Sale#1 Real Supplements Rated Best in 2020
Livekuna Premium Organic Quinoa Flour - 100% Natural Non-GMO Quinoa Flour, Rich In Protein & Fiber - Gluten-Free All-Purpose Wheat Flour Alternative For Baking, Cooking, Keto & Paleo Diets, 32 oz
188 Reviews
Livekuna Premium Organic Quinoa Flour - 100% Natural Non-GMO Quinoa Flour, Rich In Protein & Fiber - Gluten-Free All-Purpose Wheat Flour Alternative For Baking, Cooking, Keto & Paleo Diets, 32 oz
  • GLUTEN FREE ALTERNATIVE FLOUR: You do not need to sacrifice flavor and texture to eat healthily. LiveKuna Quinoa Flour is the perfect substitute for wheat flour. Great for your digestion!
  • GREAT SOURCE OF MICRONUTRIENTS: Our Quinoa Flour contains fiber and protein. This flour is organic, gluten-free, non-GMO and Kosher so you can easily replace wheat flours while accommodating dietary needs!
  • VERSATILE WHEAT FLOUR SUBSTITUTE: LiveKuna quinoa flour is grinded from organic white quinoa directly from our fields in Ecuador. It can be used for beverages, baked goods, and dressings. Give a superfood boost to all kinds of recipes!
  • FLAVORFUL NATURAL RESISTANT STARCH: LiveKuna Organic Quinoa Flour is a good alternative to wheat-flour for people with celiac disease.
  • LIVEKUNA - PREMIUM QUALITY YOU CAN TRUST: Kuna means ‘to give’ in Quechua, an indigenous Andes language. True to our name, we at LiveKuna have made it our mission to provide you and your loved ones with a variety of top-quality, healthy superfoods and snacks of the highest nutritional value.
#2 Real Supplements Rated Best in 2020
Carrington Farms – Organic Coconut Flour – High Fiber Flour – Light & Fluffy – Gluten-Free Standard Flour Alternative – 15 Ounce Bag
60 Reviews
Carrington Farms – Organic Coconut Flour – High Fiber Flour – Light & Fluffy – Gluten-Free Standard Flour Alternative – 15 Ounce Bag
  • Organic Coconut Flour - Carrington Farms Organic Coconut Flour is a tasty, gluten-free wheat flour alternative that’s packed with fiber, protein and nutrients, is low in sugar, and has a low glycemic index (only 2.4 grams net carbs per serving).
  • Naturally Delicious - Carrington Farms Coconut Flour is naturally dried and finely ground and has been hand selected from sustainable farmers to make a great gluten-free, 0 trans-fat alternative to traditional wheat flour.
  • Light & Fluffy - Coconut Flour will give your baked goods a light and fluffy boost! With just a slight coconut smell and taste, it doesn’t overpower other flavors. Mix into pancakes, muffins and pizza crust, or use as a coating for chicken or fish.
  • Non-GMO Project Verified – Carrington Farms 100% USDA Organic Coconut Flour contains no artificial ingredients, trans fat or sugar.
  • Give Back - Your purchase will help feed local families in need through our Carrington Cares program.
#3 Real Supplements Rated Best in 2020
Organic Coconut Flour (4 lbs) - Gluten Free Flour Substitute for Keto, Paleo and Vegan Baking, Low Fat and Fiber-Rich Coconut Baking Flour, Non-GMO, Unbleached and Unrefined, 1.81 kg
5,373 Reviews
Organic Coconut Flour (4 lbs) - Gluten Free Flour Substitute for Keto, Paleo and Vegan Baking, Low Fat and Fiber-Rich Coconut Baking Flour, Non-GMO, Unbleached and Unrefined, 1.81 kg
  • ✔️ Fresh & Flavorful Organic Flour – Gently milled from some of the world’s freshest organic coconuts, our coconut flour is the perfect flour substitute for white or grain flours. Unbleached and unrefined, it adds a mildly sweet, rich flavor to your favorite recipes and makes a great cake flour alternative.
  • ✔️ Perfect For Gluten Free and Keto Baking – A versatile grain-free keto flour you can add to sweet or savory recipes–from gluten free bread, keto bread, gluten free cookies and beyond. Substitute 1 cup of wheat flour or 1 cup of all-purpose flour for ¼ cup of Coconut Flour organic + 1 egg (or egg substitute).
  • ✔️ Low-Fat, Fiber-Rich Flour – A naturally rich source of fiber, this organic gluten free flour is also low in both sodium and fat. Whether you’re keto, paleo or somewhere in between, this delicate, silky nut flour is perfect for all your low keto snacks and keto desserts.
  • ✔️ Certified Vegan & Paleo Plant-Based Flour – This organic gluten free flour is certified vegan, keto and paleo, making it a super-useful baking and cooking ingredient for a variety of different eating habits and dietary lifestyles. Use it for all your coconut flour keto recipes.
  • ✔️ Certified USDA Organic and Premium Quality – Harvested from fresh, 100% organic coconuts grown and harvested on the sun-soaked fields of the Philippines, our coconut flour for baking is finely sifted, and of the highest quality. Plus, it’s Certified USDA Organic, Non-GMO Project Verified, and Kosher.
#4 Real Supplements Rated Best in 2020
Organic Coconut Flour for Baking & Cooking by Kate Naturals. Vegan, Gluten-Free, & Keto Flour High in Protein & Fiber. Wheat-Free Almond Flour & Arrowroot Flour Alternative. Resealable Bag. 12 oz.
39 Reviews
Organic Coconut Flour for Baking & Cooking by Kate Naturals. Vegan, Gluten-Free, & Keto Flour High in Protein & Fiber. Wheat-Free Almond Flour & Arrowroot Flour Alternative. Resealable Bag. 12 oz.
  • GET READY TO GO NUTS FOR COCONUTS: Sourced from naturally-grown coconut trees, our premium Organic Coconut Flour is produced through gathering the fresh white coconut meat from within each coconut & powdering it to perfection for a sweet & smooth flour.
  • FILLED WITH ESSENTIAL VITAMINS & MINERALS: On top of its delicious flavor & smooth texture, our premium Organic Coconut Flour is filled with essential vitamins & minerals, including high levels of filling fiber, body-boosting protein & supportive iron.
  • PERFECTLY PACKAGED: Our premium Organic Coconut Flour is carefully packaged and ready to enjoy in a convenient resealable container. Simply slip open the top of the container, scoop out the perfect amount & reseal to keep it at its freshest.
  • PLENTY OF BODY-BOOSTING MCTS: In addition to its high levels of fiber & protein, this delicious Organic Coconut Flour is also filled to the brim with MCTs, fatty acids that work in the body to keep you feeling full while also providing you energy support.
  • LOVE IT GUARANTEE: We understand that you have placed your trust in us to provide you with the best quality & most delicious organic coconut flour. Because of this, we offer a 100% guarantee of your enjoyment of this baking & cooking essential.
Sale#5 Real Supplements Rated Best in 2020
Coconut Flour By Unpretentious Baker, 1 Gallon, Vegan, Wheat Flour Alternative, Keto-Friendly
23 Reviews
Coconut Flour By Unpretentious Baker, 1 Gallon, Vegan, Wheat Flour Alternative, Keto-Friendly
  • Unpretentious Baker Coconut Flour in a resealable bucket
  • Wheat flour alternative
  • Vegan, Paleo & Keto-Friendly
  • Great for cookies, muffins & other baked goods
  • Packaged in the USA
#6 Real Supplements Rated Best in 2020
Cooking with Almond Flour: 20 High Protein Recipes (Wheat flour alternatives)
10 Reviews
Cooking with Almond Flour: 20 High Protein Recipes (Wheat flour alternatives)
  • van der Meer, Jeen (Author)
  • English (Publication Language)
  • 46 Pages - 09/05/2013 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)
#7 Real Supplements Rated Best in 2020
Pereg Buckwheat Flour (16 Oz) - Naturally Gluten Free, Wheat Flour Alternative - Perfect for Baking Cookies, Cakes - Non-GMO
  • NUTRITION PACKED: Buckwheat is high in fiber, protein, niacin, amino acids, potassium, phosphorus, iron and calcium and vitamin D. The protein in buckwheat is said to be one of the best sources of protein available from plants and it contains all of the essential amino acids.
  • GLUTEN-FREE ALTERNATIVE: For people looking for an alternative to wheat flour or rice, our buckwheat flour is the perfect choice. The texture and consistency is similar to that of wheat flour and the nutritional value is much higher. Don’t be confused by the name, buckwheat is not really a wheat grain and it does not contain gluten.
  • MULTI-PURPOSE FLOUR: Our buckwheat flour is a great alternative to refined flours and wheat flours. Make pancakes, cakes, galettes and much more. It brings a rich dark color and balanced flavor to your treats – amazing in cookies, also perfect for pancakes & crepes.
  • RESEALABLE PACKING: Pereg Natural's buckwheat flour comes in a zip-top packaging that allows you to reseal or reclose after use. This offers great convenience as it prevents spillage and maintains product freshness.
  • PEREG PROMISE: Pereg Natural Foods provides 100% pure, premium, all-natural spices, gluten-free grains and nutritious food the world has to offer. We handle everything from sourcing to production in-house ourselves, giving us total quality control and so we promise the best to our consumers.
#8 Real Supplements Rated Best in 2020
Jeb Foods Cassava Flour | Gluten Free Baking Flour Made With Hand-Peeled Cassava Root | Paleo Non-GMO Grain Free Kosher Flour Alternative | 4lb Bag
756 Reviews
Jeb Foods Cassava Flour | Gluten Free Baking Flour Made With Hand-Peeled Cassava Root | Paleo Non-GMO Grain Free Kosher Flour Alternative | 4lb Bag
  • ✅HIGH QUALITY WHEAT FLOUR ALTERNATIVE - We aim to change lives though great food. Made from yuca or manioc cultivated in the untouched, fertile soils of Nigeria, our cassava flour is a delicious affordable addition to any diet including AIP and Paleo.
  • ✅EAT FOR YOUR HEALTH - Nutrient-rich Cassava is high in fiber and resistance starch and lower in carbs than wheat flour. So you can stay full without energy spikes and may be able to help you manage food sensitivities and chronic health conditions.
  • ✅HAND PEELED AND PROCESSED — Not all cassava flours are equal. We carefully hand wash and peel our cassava to reduce naturally occurring cyanide, and flash dry it at its peak to avoid odor-causing fermentation before we grind it into a fine texture.
  • ✅ USE IN COUNTLESS RECIPES - Cassava flour replaces regular flour at a 1 to 1 ratio with little difference in taste or texture. Try it in your favorite baked goods such as tortillas, cookies, brownies, cakes, pizza crust and empanadas.
  • ✅EMPOWER WOMEN AND KIDS — Jeb Foods is a US-based woman and minority-owned company. 10% of our sales benefit the Jeb Foundation, the non-profit we founded to create jobs for women, educate and house special-needs orphans and feed children in Nigeria.
#9 Real Supplements Rated Best in 2020
Cooking With Buckwheat Flour: 20 High Fiber Recipes (Wheat flour alternatives)
20 Reviews
Cooking With Buckwheat Flour: 20 High Fiber Recipes (Wheat flour alternatives)
  • van der Meer, Jeen (Author)
  • English (Publication Language)
  • 46 Pages - 09/09/2013 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)
#10 Real Supplements Rated Best in 2020
Organic Green Banana Flour - Air Dried Unripe - Superfood Powder For Cooking Baking Recipes - Versatile Wheat Flour Alternative - Vegan, Non GMO, Gluten Free, Grain Free Kosher - 1 lb
11 Reviews
Organic Green Banana Flour - Air Dried Unripe - Superfood Powder For Cooking Baking Recipes - Versatile Wheat Flour Alternative - Vegan, Non GMO, Gluten Free, Grain Free Kosher - 1 lb
  • GREEN BANANA FLOUR - Organic, young, unripe bananas are picked, peeled, and air-dried to preserve the delicious nutrition that these bananas provide. This light banana powder is often used as a flour, providing a mild and earthy flavor, giving you virtually endless cooking and baking options, including wheat-free cookies, muffins, waffles, and more.
  • VERSATILE & NUTRITIOUS - High in fiber, loaded with resistant starch, vitamins and minerals, our unripe organic green banana powder will become a kitchen staple enjoyed in smoothies, yogurt, oatmeal, raw foods, superfoods, mixes, and kitchen creations.
  • GREAT FOR COOKING & BAKING RECIPES - Z Natural Foods green banana flour will impart smooth texture and subtle, delicious flavor to bread, cakes, muffins, pastries and more. It's a delicious alternative to grain and wheat flours.
  • ADD TO SMOOTHIES & OATMEAL - Add green banana powder to your shakes and smoothies for added fiber, iron, potassium and resistant starch. Unripe green bananas are especially useful because the banana’s sugar content hasn’t yet fully developed, providing a lightly sweet, mild taste that’s perfect for almost any recipe.
  • THICKEN GRAVY, SOUP & SAUCES - Stir it into a favorite gravy, soup, or sauce to thicken and enhance the nutritional benefits. As a source of resistant starch, green banana powder acts more like a healthy fiber than a carbohydrate which has many powerful gut health benefits but can also help you to feel full, longer.
#11 Real Supplements Rated Best in 2020
Think Eat Live SunFlour, Sunflower Seed Flour for Baking- Low Carb/3 Net Carbs, Gluten and Grain Free, Nut Free, Allergen Free- Keto, Paleo, Vegan & Diabetic Friendly with Natural Plant Protein (12oz)
686 Reviews
Think Eat Live SunFlour, Sunflower Seed Flour for Baking- Low Carb/3 Net Carbs, Gluten and Grain Free, Nut Free, Allergen Free- Keto, Paleo, Vegan & Diabetic Friendly with Natural Plant Protein (12oz)
  • NATURAL & DELICIOUS | Made in the USA from cold milled sunflower seeds and nothing else, SunFlour is a whole, natural flour free of top allergens and GMOs. Traditional wheat and gluten-free flours are very high in carbs and low in nutrition. SunFlour is a low-carb, high nutrition alternative that won't make you sacrifice texture or flavor! We pick the highest quality seeds so you get the best nutrition and taste and can enjoy your favorite foods again.
  • IDEAL FOR ALL DIETS | Low Carb, Keto, Paleo, Gluten Free, Grain Free, Nut Free, Vegan, Diabetic, and anyone wanting to eat healthier. Kid and picky eater approved.
  • VERSATILE | Use SunFlour to create nutritious, low-carb meals that taste like the real deal. Use it in all your favorite recipes--breads, cookies, nutrition bars, cakes, muffins, chips, crackers, pasta, veggie burgers and so much more! Up the nutrition in any recipe or replace other flours 100% to supercharge your baked goods! Replace almond, chickpea, or coconut flour with SunFlour for much better taste, texture, and nutrition.
  • PERFECT NUTRITIONAL BALANCE | SunFlour has perfectly balanced macronutrients to keep you full and maintain stable glucose levels. SunFlour is 75% lower in carbs (only 3g net carbs/serving), with 4X the plant fiber and protein, and 20X the healthy fats of traditional and gluten free flours. And, it is a complete protein with 25% more protein than almond flour.
  • MICRONUTRIENT RICH | SunFlour can help naturally replenish vitamins and minerals your body is missing due to food sensitivities and inflammation. It has 10-50% daily value of over 11 essential vitamins and minerals (including Vitamin E, Vitamin B-6, Iron, Magnesium, Phosphorus, Selenium and Zinc) to support immunity, heart health and longevity.
#12 Real Supplements Rated Best in 2020
Zocalo Organic Mesquite Flour for Baking, 16 oz., Natural Gluten Free and Wheat Alternative, Low Carb and Protein Rich for Baked Goods, Pastries, and Batters
31 Reviews
Zocalo Organic Mesquite Flour for Baking, 16 oz., Natural Gluten Free and Wheat Alternative, Low Carb and Protein Rich for Baked Goods, Pastries, and Batters
  • Multipurpose Mesquite Flour – Our organic and gluten free mesquite flour is sourced from the highest-quality dried mesquite pods with no additives, added colors, or preservatives for wholesome purity you can taste.
  • Rich in Healthy Proteins – Mesquite flour for baking is packed with premium proteins which means it not only replaces those wheat and white flours it helps nourish your mind and body with every taste bite.
  • Low-Carb Alternative – This plant-based baking flour is lower in carbohydrates and free of preservatives or additives which means it’s a better choice for keto, paleo, vegan, and vegetarian diet plans.
  • Versatile Baking and Cooking Use – Great as a mesquite pancake flour for breakfast or for enhancing baked goods, pastries, batters, or fish breading our gluten-free flour is delicious, nutritious, and works for all your recipe ideas.
  • Batters, Breading, and More – Zocalo mesquite baking flour can be used for more than cakes and sweets it also works well when crafting fish breading, customizing gluten-free batters, or even making homemade energy bars and cereals
#13 Real Supplements Rated Best in 2020
NorQuin Quinoa Flour - Great For Food Storage And Restaurants - Perfect Traditional Flour Alternative Gluten Free, Non GMO, & Fiber Product - Made In Canada (4lb)
61 Reviews
NorQuin Quinoa Flour - Great For Food Storage And Restaurants - Perfect Traditional Flour Alternative Gluten Free, Non GMO, & Fiber Product - Made In Canada (4lb)
  • PERFECT FOR BAKING: The foundation of gluten-free baking. Quinoa Flour binds with moisture and reduces the water activity in baking.
  • GROWN IN SASKATOON: Grown in Canada, our quinoa flour is made by milling our proprietary Golden Quinoa into an ultra-fine powder.
  • GLUTEN FREE: Our flour can simplify a formulation by replacing the need for additional starches and binders, as well as add nutrition not often found in gluten-free foods—it’s a natural companion to clean label formulations.
  • NON GMO: Non GMO Verified our quinoa flour is low glycemic index relative to rice, wheat, and other grains
  • GREAT SOURCE OF FIBER: Our flour is a great source of fiber and don’t forget, Quinoa Flour can also be used as a thickener in gravies and sauces.
#14 Real Supplements Rated Best in 2020
Pereg Coconut Flour (16 Oz) - Non GMO, Vegan, Vegetarian & Keto Friendly – Wheat Free, All-Purpose Flour & Multi-Purpose Flour Alternative
81 Reviews
Pereg Coconut Flour (16 Oz) - Non GMO, Vegan, Vegetarian & Keto Friendly – Wheat Free, All-Purpose Flour & Multi-Purpose Flour Alternative
  • ALL NATURAL COCONUT FLOUR: A great, multi-purpose flour, with a neutral flavour it’s perfect for sweet and savory recipes. Use it to make cakes, cookies, bread, muffins, doughnuts and pancakes.
  • GLUTEN-FREE ALTERNATIVE: Coconut is naturally gluten-free which makes it a great alternative to all-purpose wheat flour. It is an excellent option for vegan, vegetarian, paleo, whole food, ketogenic, and gluten-free diets.
  • NATURAL INGREDIENTS: We use only premium quality coconuts which are naturally grown without the use of any chemicals or preservatives. It is made by grinding fresh coconut flesh, so the flour has a slight coconut flavor and pure white color.
  • HIGH IN NUTRIENTS: Coconut flour is a great source of medium-chain triglycerides (MCTs) and Lauric Acid, the fats which are beneficial for your health.
  • PEREG PROMISE: Pereg Natural Foods provides 100% pure, premium, all-natural spices, gluten-free grains the world has to offer. We handle everything from sourcing to production in-house ourselves, giving us total quality control and so we promise the best to our consumers.
#15 Real Supplements Rated Best in 2020
Nutiva Organic Gluten-Free Coconut Flour, 25 Pound, USDA Organic & Non-GMO, Whole 30 Approved, Vegan & Gluten-Free, High-Fiber and Non-Grain Flour Alternative for Cooking & Baking
698 Reviews
Nutiva Organic Gluten-Free Coconut Flour, 25 Pound, USDA Organic & Non-GMO, Whole 30 Approved, Vegan & Gluten-Free, High-Fiber and Non-Grain Flour Alternative for Cooking & Baking
  • USDA Certified Organic, non-GMO, unrefined coconut flour is a perfect substitute for traditional wheat or grain flours
  • Nutiva starts with organically grown, responsibly harvested, non-GMO coconut flesh, naturally dried and finely ground to yield a mildly sweet, richly textured flour without the use of dangerous and harmful chemicals
  • Has a lower glycemic index than other traditionally grown and milled wheat flour and does not contain gluten
  • Excellent ingredient for baking and a nutritious option for Whole30, vegetarian, vegan, whole food, paleo-friendly, ketogenic, and gluten-free diets
  • Nutiva stringently adheres to USDA guidelines and partners with certified organic farmers to source the world’s finest non-GMO, sustainably grown, responsibly harvested, and naturally processed Southeast Asian coconuts that is good for you and for the planet
#16 Real Supplements Rated Best in 2020
Alternative Baker: Reinventing Dessert with Gluten-Free Grains and Flours
247 Reviews
Alternative Baker: Reinventing Dessert with Gluten-Free Grains and Flours
  • Amazon Kindle Edition
  • Taylor-Tobin, Alanna (Author)
  • English (Publication Language)
  • 596 Pages - 09/13/2016 (Publication Date) - Page Street Publishing (Publisher)
#17 Real Supplements Rated Best in 2020
Scrumptious Coconut Flour Recipes A healthy alternative for your favorite baked goods
  • This book is packed full of recipes using coconut flour in place of all-purpose wheat flour, in most cases. Coconut flour provides better nutrition in these delicious baked and chilled goods. In this book you will first find bread and pastry recipes typically enjoyed for breakfast. Then you will find breads from sandwich loaves to different flavored snack breads to dinner breads.
  • Following bread recipes, we will get into sweeter recipes starting with the, always loved, assortment of cookies. Next experiment with brownie and bar recipes which are great for gifts, holidays and parties. The next section includes unique muffin and cupcake recipes. Lastly, you will find an assortment of different flavored cakes and pies. You will have recipes to keep you busy experimenting in the kitchen for weeks!
  • English (Publication Language)
#18 Real Supplements Rated Best in 2020
Alternative Baking
  • Amazon Prime Video (Video on Demand)
  • Gaia (Director)
  • English (Playback Language)
  • English (Subtitle)
#19 Real Supplements Rated Best in 2020

Benefits of Going Gluten-Free Alternative Flour

5 Healthy Flour Substitutes You Need To Know About

If you regularly surf Instagram and Pinterest for recipe ideas, you’ve probably seen more mentions of “alternative” flours lately. Almond, coconut, and quinoa are just a few of the flours health food fans have been substituting in for plain old white flour, and the results look delicious.
Nutrition experts are all about it. “It’s a great idea to switch up your flours to help ensure a rotation of various nutrients,” Beth Warren, R.D.N., founder of Beth Warren Nutrition and author of Living a Real Life With Real Food, tells SELF. “Refined flour provides no nutritional benefits.”
Jessica Cording, a New York-based R.D., agrees, telling that alternative flours are a great way to get more nutrients into your diet. Not only that, they’re ideal for people with certain food allergies and intolerances. While many of these alternative flours rose to popularity because they’re gluten-free, they have plenty of other benefits as well.

Here are the most popular alternative flours, plus why they’re worth looking into:

13 Great Gluten-Free Flours
1. Coconut Flour
Coconut flour is a great replacement to white and wheat flour. Coconut flour nutrition is high in fiber and healthy fats, so if you’re looking to go on a lower-carb diet, want to try a Paleo or vegan diet or hope to lose weight fast, one of the best things you can do is start using coconut flour.

The health benefits are superb. For instance, coconut flour’s high levels of healthy saturated fats are used by the body easily for energy and help support a healthy metabolism and more. (1) Coconut flour also assists in creating a healthy blood sugar level, since it carries a low glycemic load and doesn’t spike blood sugar levels. In fact, studies published in the British Journal of Nutrition show that consuming products that contain coconut flour can help lower the overall glycemic impact of the food and support stable blood sugar levels. (2)

Coconut flour also helps with healthy digestion, has a high nutrient density and can aid in heart health, too. Studies show that coconut flour has the ability to help lower “bad” LDL cholesterol levels and serum triglycerides in people who have raised cholesterol levels. (3) Coconut flour has this positive effect because of its high supply of both soluble and insoluble dietary fiber plus its healthy MUFA fat content. (4)

Just like we know coconut oil has tremendous benefits, coconut flour is another great alternative you can use in baking. Some of my favorite coconut flour recipes include coconut flour cookies like my Mounds Cookies Recipe and coconut flour cakes like my Coconut Chia Protein Pancakes Recipe. I even made coconut flour waffles the other day.

2. Sprouted Corn Flour
Now, let’s talk a little bit about sprouted corn flour. This is a gluten-free, sprouted, yellow-corn flour. If you want to make homemade cornbread, this is the flour to use.

Sprouting is when you take a grain and soak it anywhere between 12 to 48 hours. That kills off the phytic acid in the flour. Phytic acid is what binds to minerals. If you buy whole-wheat bread today, you’ll notice that the package says, “contains riboflavin,” which is vitamin B2, and contains a few other vitamins. (5) The truth is that when you consume this, you’re not absorbing those vitamins because they’re bound to phytic acid. Imagine you have all these vitamins and minerals that are all stuck together. You may consume this seemingly healthful mixture, but it just passes right through you.

However, when you sprout a grain, the process kills off that phytic acid. Now, all the minerals and vitamins are free so you can absorb and digest them. That’s why Ezekiel bread and other sprouted grain breads are better than regular breads.

If that’s not enough of a reason to consider sprouted bread, please know that wheat also gives you a belly because it’s really hard to digest and can cause leaky gut symptoms and other inflammatory issues in your body.

When purchasing sprouted corn flour, it is vital to buy non-GMO verified corn flour, like my favorite variety sold by Sprouted Flour Co. The largest downside of traditional corn flour is that it’s often made from GMO corn, which is associated with a variety of health issues. However, organic corn nutrition is a worthy addition to a gluten-free diet — in moderation, of course.

3. Oat Flour
Next is gluten-free, sprouted oat flour. Many people wonder, “Are oats gluten-free?” If you purchase natural oats, they can definitely be gluten-free. The other night, I actually made homemade chocolate chip raisin oatmeal cookies with oat flour and absolutely loved them. This flour is even better than regular oats in terms of digestibility — the nutrients, including all the vitamins and minerals, you find in oats are easier to digest in gluten-free oat flour. Oats also help lower cholesterol, provide fiber to keep you feeling full, increase immunity and more. (6, 7, 8)

4. Rice Flour
The next flour here is brown rice flour, another gluten-free flour. Rice flour, we know, tends to be non-allergenic for a lot of people, and most people digest it well. Even though I do like the sprouted flours more, brown rice flour is fine as well. And if you’re loathe to give up pasta, brown rice pasta probably represents the best simulation of pasta.

If possible, brown rice should always be chosen over white rice because, according to The World’s Healthiest Foods: (9)

“The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.”

5. Almond Flour

Nutritious almonds are packed with L-arginine, magnesium, copper, manganese, calcium and potassium. Studies published in Nutrition Reviews show almonds have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes. (10)

Almonds are also a high-fiber food and contain certain types of healthy fats. They’re also good for baking. Almond flour is great for making cookies, cakes and other baked goods. It’s also useful in different meals or even coating for things like chicken tenders.

6. Tapioca Flour
Tapioca is one of the purest forms of starch there is. Tapioca is typically used as a thickening agent in recipes. Although it doesn’t offer many nutrients outside of carbohydrates/starch, tapioca is a low-calorie, sugar-free option. In a quarter cup of tapioca flour there is 100 calories, 26 grams carbohydrates and almost no sugar, fat or protein. (11)

While tapioca flour is a great thickening agent, when compared to cassava flour (see #10 below), cassava flour may be a better option for some. Tapioca and cassava flour both originate from the cassava root. Tapioca, however, only comes from the starch of the root and is then bleached. Cassava contains more vitamin C and is less processed overall.

The Best Gluten-Free Flours – Dr. Axe
7. Chickpea Flour
Chickpea flour — also known as gram flour, garbanzo bean flour or traditionally besan — provides a number of health benefits. As a member of the legume family, chickpeas provide high levels of fiber to help with digestion and promote weight loss.

Chickpea flour also has what is thought to be an ideal ratio of magnesium and calcium, energizing B vitamins and potential benefits specifically for pregnant women as it contains large amounts of folate. Folate plays a role in DNA replication and, according to a study in The Journal of Epidemiology, fortification of foods with folate has decreased the risk for neural tube defects by 26 percent. (12)

One of the most popular ways to use chickpea flour is to make socca, which is similar to a hearty pancake or thin bread (but gluten-free!). Traditionally, it’s simply made with chickpea flour, olive oil and spices.

8. Sorghum Flour
Next, we have sorghum flour. As a heavy flour, sorghum flour works best in recipes that require a small amount of flour or when used in combination with other lighter gluten-free flours. So why use sorghum flour at all? This flour provides high quantities of fiber and antioxidants. Sorghum also helps balance blood sugar and fight inflammation and diseases. If you are looking to lose weight, sorghum contains tannins that are thought to help fight obesity. (13)

9. Cassava Flour
Cassava flour is made by grating and drying cassava root (also known as “yuca”). One cup of raw cassava provides 71 percent of your daily value of vitamin C, which promotes healthy skin, fights free radical damage and improves the health of gums and teeth. (14) Although cassava flour provides little other nutrients, it allows you to enjoy baked goods low in calories, fat and sugar — all at a low cost.

10. Amaranth Flour
Amaranth is a highly versatile plant. Amaranth can be consumed as a leaf, cereal grain or grain flour. Amaranth flour has a nutty, earthy flavor that tends to take on the flavors of other ingredients.

Amaranth has a number of benefits. It helps fight diabetes, supports bone health and provides the body with necessary protein. (15, 16) One cup of cooked amaranth grain has nine grams of protein, 160 milligrams of magnesium (40 percent DV) and manganese, phosphorus and iron. (17) Like chickpea flour, amaranth flour also contains high level of folate that makes it beneficial to pregnant women.

11. Buckwheat Flour
Don’t let the name fool you. Buckwheat actually contains no wheat or gluten. Buckwheat is a seed that provides so many nutritional and antioxidant benefits that it is sometimes called a superfood. This seed provides the body with B vitamins and minerals such as manganese, magnesium, zinc, iron and folate. Buckwheat helps lower cholesterol and blood pressure levels, fight diseases and improve digestion. (18, 19, 20, 21)

12. Teff Flour
Teff, the world’s smallest grain, also provides a gluten-free flour alternative to white and wheat flours. High in iron, phosphorus, B vitamins, calcium and other essential minerals, teff flour may aid circulation, improve PMS symptoms, boost the immune system, support cardiovascular and bone health and more. (22)

Like with sorghum flour, it might be best to use teff flour in combination with other gluten-free flours because alone it can potentially make baked goods dry and coarse.

Teff is often compared to millet, so substituting teff in a recipe that calls for millet may help prevent any major difference in the recipe.

13. Cricket Flour
Lastly, we have cricket flour. Yes, you read that right. Cricket flour, made by drying or roasting crickets, makes a great gluten-free flour option because it’s packed with protein. Clicket flour has three times the amount of protein as a sirloin steak and two times the amount of protein as chicken. (23) Cricket flour also provides vitamin B2 and B12, iron and calcium.

With all of the beneficial nutrients, you may want to give cricket flour a try. Even better, you don’t have to worry about a “buggy” taste. Cricket flour actually tastes very mild and even nut-like.

Basic Gluten-Free Flour
You can also just buy general gluten-free flours. Some all-purpose gluten-free flours use garbanzo bean flour, also known as chickpea flour, along with sorghum flour and potato starch. Others use rice flours in place of chickpea flour.

General gluten-free flours actually have a great texture and work as an all-purpose baking flour. Typically, one cup of white flour or one cup of wheat flour is equivalent to one cup of most all-purpose gluten-free flours. You can find these in almost any local grocery store.

Although these flours are incredibly convenient, they generally do not offer as many health benefits as the other gluten-free flour options I presented in the section above. One reason for this is that some of the flours are created with rice flours.

As I have talked about before, white rice is a refined and processed carb. Refined carbohydrates have been stripped of their nutrients and enter the bloodstream like sugar. This prompts the release of insulin, which then converts sugar into stored fat rather than energy, causing the brain and body to miss out on fuel. Rice has also been linked to a number of health problems and may also be a source of arsenic poisoning.

Another reason that general gluten-free flour isn’t the best flour option is because it contains potato starch. While potatoes do contain minerals and nutrients that make them beneficial, they are also a nightshade vegetable.

It’s important to note that nightshade vegetables are healthy for most, but for some they can act similar to wheat or dairy and cause immune reactions. Alkaloids such as solanine, tomatine, capsaicin and nicotine contribute to this.

When trying to avoid the negative effects of gluten, you wouldn’t want to experience these same symptoms from nightshade vegetables. With this type of gluten-free flour, make sure to start by consuming small amounts and evaluate how you feel afterward.

I think you’re going to see that going gluten-free is actually easier than you think. Plus, you’re going to reap major health benefits from doing it, so try these gluten-free flours to start. There are plenty of gluten-free recipes on my website, like my Gluten-Free Pumpkin Bread or Gluten-Free Blueberry Muffins to get you going.

From a health perspective, Warren says alternative flours should be used over white flour as much as possible.
However, she notes, white flour tends to provide the best consistency when you’re baking because of its gluten content and lower density. If you want a consistency similar to white flour but don’t want to actually use it, Warren recommends opting for whole spelt flour, which isn’t gluten-free but will give your goods a nice, fluffy texture.
For recipes you only make once in a while, like Christmas cookies, Cording says it’s perfectly fine to stick with white flour. “Trying to make too many swaps into something you eat once a year can take away from the experience,” she says. But if you bake often and want to get more nutritional bang for your buck, these flours are worth looking into.

Different Alternative Flours:

  • Garbanzo (chickpea)
  • Oats
  • Beans
  • Amaranth, Buckwheat, Quinoa, Teff Flour
  • Nut Flour- Almond, Pumpkin, Coconut
  • Spelt Flour
  • Sprouted Flour
  • Rice Flour
  • Tapioca and Cassava (yuca)
  • Sorghum
  • Cricket

Real Supplements gives you the best Alternative Flour on the market today. Our top-rated lists are fresh and current so you get the best options.

Real Supps Team

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