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

#1 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
4,686 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.
#2 Real Supplements Rated Best in 2020
Anthony's Organic Cassava Flour, 2 lb, Batch Tested Gluten Free, Vegan, Non GMO
1,622 Reviews
Anthony's Organic Cassava Flour, 2 lb, Batch Tested Gluten Free, Vegan, Non GMO
  • USDA Certified Organic Cassava Flour
  • Batch Tested and Verified Gluten Free
  • Organic, Non-GMO, Vegan, Gluten Free
  • Great thickener for soups, sauces, gravies, or used as a gluten free baking flour substitute
  • In most recipes, Cassava can be replaced 1:1 with wheat flour.
Sale#3 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
401 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
  • LiveKuna quinoa flour is grinded from organic white quinoa directly from our fields in Ecuador
  • It's gluten free and a great alternative to wheat flour that can be use for cooking and baking
  • Organic, non- gmo, kosher
  • Good source of fiber and protein
  • Good alternative to wheat-flour for people with celiac disease
Sale#4 Real Supplements Rated Best in 2020
King Arthur, Measure for Measure Flour, Certified Gluten-Free, Non-GMO Project Verified, Certified Kosher, 3 Pounds, Packaging May Vary
14,540 Reviews
King Arthur, Measure for Measure Flour, Certified Gluten-Free, Non-GMO Project Verified, Certified Kosher, 3 Pounds, Packaging May Vary
  • King Arthur Measure for Measure Flour is gluten-free but also 1:1 substitute for wheat flour; an essential gluten-free pantry staple for bakers
  • This gluten-free flour is fortified with iron, calcium and Vitamin B and comes in a re-sealable bag. Not ideal for yeasted recipes (breads, pizza, and buns)
  • King Arthur Measure for Measure Flour is Non-GMO Project Verified; Certified Gluten-Free by The GFCO, a program of the Gluten Intolerance Group (GIG); Certified Kosher and Non-Dairy. Item Form: Powdered
  • King Arthur Baking Company is a 100% Employee-Owned Company and a founding B Corporation
  • We are King Arthur Baking Company. Our name and logo reflect who we've always been and always will be: bakers who are committed to spreading the simple joy of baking
#5 Real Supplements Rated Best in 2020
King Arthur, Keto Wheat Flour Blend, Non-GMO Project Verified, 1-to-1 Substitute for All- Purpose Flour, 16 Ounces
1,894 Reviews
King Arthur, Keto Wheat Flour Blend, Non-GMO Project Verified, 1-to-1 Substitute for All- Purpose Flour, 16 Ounces
  • King Arthur Keto Wheat Flour Blend is the break-through solution for very low-carb baking. This flour allows Keto consumers to make wheat-based baked goods without the carbs! This Keto flour is great for baking breads and other yeasted baked goods
  • This Keto flour is made from whole wheat, our unique blend offers a nut-free alternative to common keto flours like almond or coconut (4g net carbs per serving and 17 protein per serving)
  • King Arthur Keto Wheat Flour Blend is Non-GMO Project Verified
  • King Arthur Baking Company is a 100% Employee-Owned Company and a founding B Corporation
  • We are King Arthur Baking Company. Our name and logo reflect who we've always been and always will be: bakers who are committed to spreading the simple joy of baking
#6 Real Supplements Rated Best in 2020
Better Batter Original Blend Gluten-Free Flour, A Cup for Cup Alternative to Ordinary Flour, 5LB Pouch
2,082 Reviews
Better Batter Original Blend Gluten-Free Flour, A Cup for Cup Alternative to Ordinary Flour, 5LB Pouch
  • 100% GLUTEN FREE FLOUR MIX: Perfect for gluten intolerant, vegetarian, vegan, keto and paleo lifestyles. Better Batter Gluten Free Flour also helps with the dietary requirements of celiac disease and is the perfect replacement for all purpose flour and wheat flour.
  • ENJOY YOUR FAVORITE RECIPES: This Cup For Cup substitute for flour allows you to enjoy a gluten-free version of all your favorite recipes. From cakes, breads and muffins to pies, pizza and pasta - you can still create all of grandma's recipes!
  • HIGH QUALITY INGREDIENTS: Including Rice and Brown Rice Flour, Tapioca Starch, Potato Starch, Potato Flour, Pectin and Xanthan Gum. Everything you need for a successful flour replacement in one box!
  • STRICTLY ALLERGEN FRIENDLY! Including Wheat/Gluten, Dairy, Fish, Shellfish, Peanut, Treenut, Soy, Egg AND Mustard and Sesame. Better Batter Gluten Free Flour is GMO-free, GFCO, and GMF project verified. Certified kosher by the orthodox union (OU).
  • OUR PROMISE: At Better Batter we believe in helping others. 10% of all earnings are donated to organizations in need. We believe that our award winning gluten-free flour can make a difference!
#7 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.
19 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.
#8 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
687 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
#9 Real Supplements Rated Best in 2020
Otto's Naturals Cassava Flour, Gluten Free and Grain-Free Flour For Baking, Certified Paleo & Non-GMO Verified, Made From 100% Yuca Root, All-Purpose Wheat Flour Substitute, 2 lb Bag
3,103 Reviews
Otto's Naturals Cassava Flour, Gluten Free and Grain-Free Flour For Baking, Certified Paleo & Non-GMO Verified, Made From 100% Yuca Root, All-Purpose Wheat Flour Substitute, 2 lb Bag
  • MADE WITH 100% YUCA: Otto's Naturals Cassava Flour is a single-ingredient, plant-based baking flour made from Cassava, also known as Yuca. It's grain-free, gluten-free, nut-free and perfect for paleo or vegan lifestyles, but has the taste and texture of wheat flour. With Otto's, you can make any recipe allergen-free and bake with peace of mind!
  • FREE OF TOP 8 ALLERGENS: Because Otto's Naturals is made from Cassava, it's naturally free of the most common allergens: grain, gluten, dairy, eggs, soy and tree nuts. Further, Otto's doesn't share equipment with these common allergens, so we can promise you and your family that we are guaranteed free of the top 8 allergens. We're also Gluten-Free Certified by the Gluten Intolerance Group.
  • FROM CASSAVA TO FLOUR: Cassava has been a staple food around the world for centuries. What sets us apart from tapioca is the way we dry and grind this sustainable root vegetable using the whole root, not just the extracted starch. The result is a light, single-ingredient flour that's grain-free, gluten-free & nut-free.
  • 1:1 WHEAT FLOUR SUBSTITUTE BY WEIGHT: Recreate grain-free versions of nearly any recipe with our cassava flour. Its mild flavor & light texture make it an easy 1:1 substitute by weight for all-purpose wheat flour or simply reduce volume by 25%. 1 cup AP flour = 3/4 cup Otto's cassava flour
  • THE OTTO'S WAY: Otto's Naturals was founded on the love of trying new foods, exploring unique ingredients, and the need for delicious alternatives to traditional foods while still maintaining a gluten and grain-free lifestyle.
#10 Real Supplements Rated Best in 2020
Blue Diamond Almond Flour, Gluten Free, Blanched, Finely Sifted 3 Pound bag
35,912 Reviews
Blue Diamond Almond Flour, Gluten Free, Blanched, Finely Sifted 3 Pound bag
  • Gluten free
  • Great in recipes and baking
  • Supports Keto and paleo lifestyles
  • Finely sifted and made with high quality blanched almonds
  • Contains 1 - 3 pounds bag of blue diamond almond flour
#11 Real Supplements Rated Best in 2020
Cooking With Buckwheat Flour: 20 High Fiber Recipes (Wheat flour alternatives) (Volume 4)
18 Reviews
Cooking With Buckwheat Flour: 20 High Fiber Recipes (Wheat flour alternatives) (Volume 4)
  • van der Meer, Jeen (Author)
  • English (Publication Language)
  • 46 Pages - 09/09/2013 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)
Sale#12 Real Supplements Rated Best in 2020
Cashew Fresh Raw Flour, All Natural, Packed in 5 lbs. (80oz) Resealable Bag, Kind to your Body, Gluten free, High in Protein, Almond Flour alternative by Presto Sales LLC
54 Reviews
Cashew Fresh Raw Flour, All Natural, Packed in 5 lbs. (80oz) Resealable Bag, Kind to your Body, Gluten free, High in Protein, Almond Flour alternative by Presto Sales LLC
  • CASHEW RAW FLOUR: Cashews are sweet by nature. Our cashew flour is finely ground and of excellent quality. Comes in a convenient resealable bag and thereby always fresh! Cashew flour is a great alternative for Almond flour in all recipes as it is much sweeter than almonds.
  • HEALTHY: Cashew flour is great for the body and helps keep grey hairs at bay for a little longer! Cashews contain many vitamins including phosphorus, fibre, zinc, vitamin B6, magnesium and vitamin K. Cashew flour is high in protein and best of all it is grain-free and gluten-free. Cashew flour will make your baked goods so much healthier with its low carb property!
  • OUTRAGEOUSLY DELICIOUS: Cashew flour can replace all-purpose flour in most recipes making great gluten free food. Cashew flour can be used for baking, breading chicken, thickening sauces or to add a nutty flavor to desserts.
  • STORAGE: Our luscious cashews used in our flour are imported from Brazil! The flour comes in a 1 lb. resealable bag for your convenience. Simply open the bag, use as much as you need and just reseal them for the next time. Your flour will stay as fresh as new.
  • ONE AIM IN MIND: To provide our customers with the best tasting, freshest gluten-free flour in the world, at a fantastic price. Allow yourself the opportunity to try our cashew raw flour. You wont regret it!
#13 Real Supplements Rated Best in 2020
Organic Mesquite Powder (Flour) - 1 lb - Healthy Flour Alternative For Baking, Smoothies, & Recipes - All Natural Source Of Fiber & Minerals - Raw, Non GMO, Gluten Free, Vegan, & Kosher
64 Reviews
Organic Mesquite Powder (Flour) - 1 lb - Healthy Flour Alternative For Baking, Smoothies, & Recipes - All Natural Source Of Fiber & Minerals - Raw, Non GMO, Gluten Free, Vegan, & Kosher
  • MILD SWEET & NUTTY FLAVOR - Our mesquite powder (flour) is finely ground and blends well with recipes. It has a mild, sweet, nutty, molasses-like flavor with a touch of caramel and a hint of chocolate. If you like carob, you should try mesquite!
  • ORGANIC, RAW, 100% PURE, & NON GMO - Our mesquite flour is 100% natural and minimally processed. We don't add anything else to it so you can feel good about no artificial additives.
  • ALL NATURAL FIBER & MINERALS - Mesquite is a natural source of dietary fiber, calcium, magnesium, potassium, iron, zinc and the amino acid lysine.
  • HEALTHY FLOUR ALTERNATIVE - Looking to swap out plaid old flour for something with more nutrition? Look no further than mesquite flour. It tastes great and is better for you than ordinary all purpose flour.
  • HIGHEST QUALITY AVAILABLE - To produce this healthy whole food powder, ripe Mesquite pods are hand-picked, rinsed thoroughly, and naturally shade-dried.
#14 Real Supplements Rated Best in 2020
Coconut Flour By Unpretentious Baker, 1 Gallon, Vegan, Wheat Flour Alternative, Keto-Friendly
17 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
#15 Real Supplements Rated Best in 2020
Blue Lily Organics Green Banana Flour (16 oz) - 100% Organic USDA Certified, Gluten-free Superfood - Alternative to Wheat Flour - Promotes Healthy Colon, Nutritious & Delicious Vegan All Purpose Flour
299 Reviews
Blue Lily Organics Green Banana Flour (16 oz) - 100% Organic USDA Certified, Gluten-free Superfood - Alternative to Wheat Flour - Promotes Healthy Colon, Nutritious & Delicious Vegan All Purpose Flour
  • SUPERIOR QUALITY: Green Banana flour (Musa acuminata) is made by simply gathering green bananas before the sugar content has fully developed. It is a reach source of prebiotic fiber. Banana Flour lets you to use less flour than required in your recipes. It also has numerous health benefits. Supports weight management and ideal for healthy glycemic response.
  • SUPERB VERSTILIY: Maximize your nutrients by adding a spoon of green banana flour to your morning smoothie add some thickness to your soups, or alternatively you can use as a great flavor to natural homemade foods. One can use it as a substitute for any ordinary flour in pretty much anything. It has a nutty taste that does not affect the flavor of primary dish.
  • CERTIFIED ORGANIC: Blue Lily Organics Green Banana Flour is carefully harvested, dried, and ground into an extremely fine powder for easy mixing. Certified USDA Organic by CCOF. Non GMO and Gluten Free. No Preservatives, No fillers, No chemical additives.
  • OUR COMMITMENT: 30 DAY 100% MONEY BACK GUARANTEE. Blue Lily Organics is committed to producing the highest quality organic products using USDA certified organic herbs that are sustainably sourced and traded. Try our Green Banana Flour. If you do not like our product, we will simply issue refund request. No questions asked. That’s our iron clad guarantee.
#16 Real Supplements Rated Best in 2020
Cooking With Corn Flour: 20 Delicious Recipes (Wheat flour alternatives)
4 Reviews
Cooking With Corn Flour: 20 Delicious Recipes (Wheat flour alternatives)
  • van der Meer, Jeen (Author)
  • English (Publication Language)
  • 48 Pages - 09/09/2013 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)
#17 Real Supplements Rated Best in 2020
gfJules Certified Gluten Free All Purpose Flour, Great Multipurpose Cup for Cup Baking Alternative to Regular Flour, Voted #1 by Gluten Free and Celiac Consumers, 4.5LB Pouch Pack of 6
1,410 Reviews
gfJules Certified Gluten Free All Purpose Flour, Great Multipurpose Cup for Cup Baking Alternative to Regular Flour, Voted #1 by Gluten Free and Celiac Consumers, 4.5LB Pouch Pack of 6
  • #1 Voted By Gluten Free Consumers: gfJules gluten-free flour has been voted #1 FOUR TIMES by consumers in the Gluten Free Awards because it works. It is truly the flour you’d hoped to find to replace your all purpose flour or wheat flour. We have perfected our blend so that you can simply substitute for regular flour in any recipe.
  • Certified Gluten Free: gfJules flour is certified gluten free by the GFCO, OU Kosher, vegan, vegetarian and non-GMO.
  • Certified Top 8 Allergen Free: gfJules is proudly wheat, milk, eggs, peanuts, tree nuts, soy, fish and crustacean free.
  • Cup For Cup Alternative: gfJules is the easiest way to enjoy gluten free versions of your favorite recipes, from breads and pizza crust to cakes and cookies. Get the most out of your bag: 1.5 lbs = 5 cups | 4.5 lbs = 15 cups.
  • Smooth Texture: gfJules has a perfectly smooth texture as we don't use brown rice flour which can often leave a dry, gritty taste. We work every day to ensure that your recipes are gluten-free without compromising on taste and flavor!
#18 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)
#19 Real Supplements Rated Best in 2020
Flour [Vinyl]
2 Reviews

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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