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
BetterBody Foods Organic Coconut Flour 2.25 Pound Jar, Naturally Gluten-Free White Flour Alternative with a Slight Coconut Taste and Aroma, 23% Dietary Fiber per Serving
1,293 Reviews
BetterBody Foods Organic Coconut Flour 2.25 Pound Jar, Naturally Gluten-Free White Flour Alternative with a Slight Coconut Taste and Aroma, 23% Dietary Fiber per Serving
  • A BETTER CHOICE: Gluten-free and lightly textured, BetterBody Foods Organic Coconut Flour makes for a delicious alternative to standard grain-based flours. With 23% dietary fiber per serving, coconut flour is a great choice for low carb and paleo diets.
  • GO NUTS FOR COCONUT: Our Organic Coconut Flour is made from ground coconut, so it retains some beneficial coconut oil and doesn't promote digestive distress like white flour can. With a slight coconut flavor, it brightens any recipe with tropical flavor.
  • RETAKE YOUR BAKING: With a light coconut aroma and flavor, BetterBody Foods Organic Coconut Flour is ideal for baking moist and delicious muffins, quick breads and brownies. Try substituting it for 20%-100% of wheat flour in your favorite baking recipes.
  • HEALTHY + TASTY, SITTING IN A TREE: BetterBody Foods is committed to certified natural and organic foods made with natural ingredients you can pronounce. Gluten-free, dairy-free, soy-free, but not taste-free, because even healthy people have taste buds.
  • EDUCATE YOUR TASTEBUDS: BetterBody Foods products combine healthy ingredients with delicious flavor. Compare to products from Optimum Nutrition, BSN, Burt's Bees, Orgain, Vega, MuscleTech, Isopure, Muscle Milk, Six Star, Quest Protein, or Body Fortress.
#2 Real Supplements Rated Best in 2020
Anthony's Organic Tiger Nut Flour, 1 lb, Gluten Free, Non GMO, Paleo Friendly
2,427 Reviews
Anthony's Organic Tiger Nut Flour, 1 lb, Gluten Free, Non GMO, Paleo Friendly
  • USDA Certified Organic, Product of Spain
  • Batch Tested and Verified Gluten Free
  • Great for substituting traditional flour to make cookies, cakes, crusts and more!
  • Ideal for Paleo and Keto diets
  • Great Flour Alternative!
#3 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
21,620 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
#4 Real Supplements Rated Best in 2020
Kaizen Lupin Flour 2lbs – High Protein, Low Carb, Keto Friendly, Gluten Free Ground Lupini Flour – Non GMO, Vegan, Low Calorie, High Fiber Lupin Bean
34 Reviews
Kaizen Lupin Flour 2lbs – High Protein, Low Carb, Keto Friendly, Gluten Free Ground Lupini Flour – Non GMO, Vegan, Low Calorie, High Fiber Lupin Bean
  • MADE FROM LUPIN BEANS! – Our flour is made from lupini beans, long considered a superfood. Lupin beans are naturally high in protein, gluten free, low carb, and a perfect alternative to starchy flours. It’s non GMO and vegan.
  • 12G of PLANT PROTEIN – Lupin beans are a plant protein powerhouse! These small but mighty beans pack 12g of protein per serving, double the protein of almond flour and almost double the protein of chickpeas.
  • LOW CARB – Lupin beans are among the lowest carb ingredients in the world, at just 1 net carb per serving. They are low glycemic and perfect for those following a low carb and ketogenic diet.
  • GLUTEN FREE – Our lupin flour is gluten free and a lower calorie, higher protein alternative to chickpea, almond, and coconut flours.
  • VERSATILE – Lupin flour has many uses! From cookies, cakes, and breads, to homemade pasta, lasagna, and the list goes on. It helps keeps your recipes low carb, high glycemic, and provides a boost of plant protein.
#5 Real Supplements Rated Best in 2020
Blue Diamond Almonds Almond Flour, Gluten Free, Blanched, Finely Sifted, 48 oz
44,837 Reviews
Blue Diamond Almonds Almond Flour, Gluten Free, Blanched, Finely Sifted, 48 oz
  • Contains 1 - 3lb bag of Blue Diamond Almond Flour
  • Great in recipes and baking
  • Supports Keto and Paleo Lifestyles
  • Finely sifted and made with high quality blanched almonds
#6 Real Supplements Rated Best in 2020
LiveKuna Organic Banana Flour - Gluten Free All Purpose Flour Alternative For Baking & Cooking Recipes - Grain Free Vegan Banana Flour, Rich In Fiber & Vitamins for Keto & Paleo Diets, 32oz Bag
675 Reviews
LiveKuna Organic Banana Flour - Gluten Free All Purpose Flour Alternative For Baking & Cooking Recipes - Grain Free Vegan Banana Flour, Rich In Fiber & Vitamins for Keto & Paleo Diets, 32oz Bag
  • Gluten Free Flour Alternative - Embrace healthy eating without sacrificing taste or texture with our Banana Flour, a gluten free alternative to wheat flour. This versatile flour maintains the delightful flavors and textures you love while offering additional benefits for digestion and health.
  • Paleo & Vegan Friendly - Rich in essential nutrients like calcium and iron, our organic Banana Flour serves as an alternative to all purpose flour and wheat flour. With its gluten free and grain free properties, LiveKuna Flour caters to various dietary preferences for those following paleo, ketogenic, or vegan lifestyles.
  • Grain Free Flour Substitute - Crafted from green bananas grown and harvested in Ecuador, LiveKuna Flour is simple to use and great for use in things like dressings, beverages, gluten free pancake mix or bread flour for baking. Embrace its adaptability as a grain free superfood ingredient for your baking needs.
  • Digestive Health Ally - With essential nutrients such as vitamins, minerals (including calcium and iron), and dietary fiber, this flour promotes a balanced and nourishing diet, supporting better digestive health, immune function, and daily energy levels, making it a valuable addition to your wholesome lifestyle.
  • Balanced Nutrition Choice - 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 healthy superfoods and snacks of the highest nutritional value.
Sale#7 Real Supplements Rated Best in 2020
Bob's Red Mill, Arrowroot Flour, 16 oz
1,422 Reviews
Bob's Red Mill, Arrowroot Flour, 16 oz
  • A SPECIAL STARCH: Lesser known among starches, arrowroot is an ideal choice for allergen-free baking and has virtually no flavor
  • COOKING AND BAKING: Light enough to create delicate textures in gluten free baked goods; ideal for thickening sauces, soups, stews and puddings at low temperatures
  • GRAIN FREE INGREDIENT: Naturally gluten free and an excellent substitute for cornstarch for folks with corn allergies; Non-GMO, vegan and kosher
  • ALL THE POSSIBILITIES: Get around food allergies with homemade ice cream, pie crusts and other baked goods everyone can enjoy; mix with water and vegetable oil to replace eggs
  • BOB'S RED MILL: Make folks a little happier; it's the idea that keeps our stone mills grinding to fill every bag with wholesome goodness
Sale#8 Real Supplements Rated Best in 2020
Let's Do Organic Green Banana Flour – Grain Flour Replacement, Resistant Starch, Versatile Starch, Gluten Free, Iron, Non-GMO Project Verified, USDA Organic – 14 Oz
2,124 Reviews
Let's Do Organic Green Banana Flour – Grain Flour Replacement, Resistant Starch, Versatile Starch, Gluten Free, Iron, Non-GMO Project Verified, USDA Organic – 14 Oz
  • ORGANIC BANANA FLOUR - Organic Green Banana Flour will impart smooth texture and subtle, delicious flavor to cakes, pastries, and more. It's a great & digestive-friendly substitute for wheat flour!
  • VERSATILE STARCH - Stir into a favorite gravy or sauce to thicken & enhance nutritional profiles, or add it to your shakes and smoothies for added iron, potassium and beneficial resistant starch
  • SUSTAINABLY FARMED - We support organic & sustainable farming that avoids GMOs & pesticides. We're proud participants in the Non-GMO Project & want our consumers to know where their food comes from
  • SUPPORT FOR SPECIAL DIETS - Our vegetarian products are ethically sourced & suitable for many special diets including vegan, gluten free, paleo, keto, kosher, organic & low sodium
  • OUR COMMITMENT TO HEALTHY OPTIONS - Our company was born out of a commitment to create delicious & healthy vegetarian foods with convenient preparation for those with busy, health-aware lifestyles
#9 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
330 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.
#10 Real Supplements Rated Best in 2020
Viva Naturals 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
6,720 Reviews
Viva Naturals 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, Source of Fiber Flour – A naturally good 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.
#11 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
2,928 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
#12 Real Supplements Rated Best in 2020
Big Bold Health Himalayan Tartary Buckwheat (HTB) Super Nutrition Flour, Gluten-Free Flour Alternative for Baking, All-Purpose Flour, Certified Organic, Non-GMO, and Kosher
390 Reviews
Big Bold Health Himalayan Tartary Buckwheat (HTB) Super Nutrition Flour, Gluten-Free Flour Alternative for Baking, All-Purpose Flour, Certified Organic, Non-GMO, and Kosher
  • NATURALLY STRENGTHEN IMMUNITY: HTB flour supports a robust immune system to better ward off infection and illness. The powerful antioxidants in HTB flour also protect your cells from damage caused by oxidative stress, promoting overall cell health.
  • GUT HEALTH: HTB flour contains soluble fiber & resistant starch. It aids in maintaining a healthy gut & contributes to better digestion & nutrient absorption. The flour's natural properties foster a thriving gut microbiome for overall well-being.
  • GRAIN AND GLUTEN FREE: Perfect for those with dietary restrictions, our HTB flour is a healthy & tasty alternative. Use our flour to create a variety of dishes, from baked goods to savory recipes, without compromising on taste or health benefits.
  • PLANT POWERED: Embrace the Untapped Superfood Potential of HTB, a remarkable plant which holds the key to unlocking unique nutrient characteristics with health-promoting effects on immunity, metabolism, and cellular rejuvenation.
  • NUTRIENT POWERHOUSE: Independently analyzed for phytonutrient content, and is consistently at the top of the list when it comes to high antioxidant flours.It's packed with Rutin and 2-HOBA. It is also loaded with magnesium, zinc, and B vitamins.
#13 Real Supplements Rated Best in 2020
Anthony's Organic Whole Grain Oat Flour, 4 lb, Gluten Free, Non GMO, Non Irradiated, Finely Ground, Vegan
2,401 Reviews
Anthony's Organic Whole Grain Oat Flour, 4 lb, Gluten Free, Non GMO, Non Irradiated, Finely Ground, Vegan
  • USDA Certified Organic Whole Grain Oat Flour
  • Batch Tested and Verified Gluten Free
  • Plant Based, Gluten Free Alternative to Conventional Wheat Flour
  • Organic, Gluten Free, Non-GMO, Non-Irradiated, Finely Ground, Vegan
  • Use it to make pancakes, cookies, muffins, brownies, cupcakes and so much more!
#14 Real Supplements Rated Best in 2020
Yupik Organic Gluten-Free Chickpea Flour, 2.2 lb, Non-GMO, Vegan
427 Reviews
Yupik Organic Gluten-Free Chickpea Flour, 2.2 lb, Non-GMO, Vegan
  • High in fiber and a good source of protein and iron
  • Use in baking as an alternative to wheat flour
  • Non-gmo, Gluten-free, sulfite-free, Vegetarian, Vegan and all-natural
  • Certified: organic and Kosher
  • Keep cool and dry
Sale#15 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, 1 Lb. Bag
4,871 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, 1 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: Re-create delicious, grain-free versions of all your favorite family recipes with our non-GMO, certified paleo cassava flour. It's mild flavor and light texture make it an easy 1:1 substitute by weight for all-purpose wheat flour.
  • THE OTTO'S WAY: Ottoâ€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.
#16 Real Supplements Rated Best in 2020
Nature's Eats Blanched Almond Flour, 64 Ounce
8,405 Reviews
Nature's Eats Blanched Almond Flour, 64 Ounce
  • Super Fine
  • 100% Natural
  • Star-K Kosher Certified
  • Allergen information: tree_nuts
Sale#17 Real Supplements Rated Best in 2020
Alternative Baker: Reinventing Dessert with Gluten-Free Grains and Flours
281 Reviews
Alternative Baker: Reinventing Dessert with Gluten-Free Grains and Flours
  • Taylor-Tobin, Alanna (Author)
  • English (Publication Language)
  • 272 Pages - 09/13/2016 (Publication Date) - Page Street Publishing (Publisher)
#18 Real Supplements Rated Best in 2020
Oatsome Organic Oat Flour Blend, Whole Grain, Gluten-Free, All Purpose Flour for Baking, Vegan, 2 lb, 32 oz
261 Reviews
Oatsome Organic Oat Flour Blend, Whole Grain, Gluten-Free, All Purpose Flour for Baking, Vegan, 2 lb, 32 oz
  • OAT FLOUR: This whole-grain, organic oat flour makes a great alternative to traditional flour for anyone with sensitivities to gluten or anyone looking to improve their diet
  • GLUTEN-FREE OPTION: Now you can enjoy your favorite foods without gluten. This oat fiber flour is great for vegan and gluten-free diets. Use it as pasta flour, pastry flour, cake flour, and more
  • ALL-PURPOSE FLOUR: Use oat flour to make bread (preferably yeast-free varieties), biscuits, pizza crust, waffles, brownies, peanut cookies, snickerdoodles, cake, pancake batter, and other baked goods
  • HEART-HEALTHY OPTION: Low in both saturated fat and cholesterol, oat flour is a healthy alternative to traditional wheat flour and also contains soluble fiber
  • SIMPLE INGREDIENTS: With only a few main ingredients, whole grain organic oat flour, organic buckwheat flour, and xantham gum, you'll know exactly what you're getting
#19 Real Supplements Rated Best in 2020
Thai Rice Flour 16 oz (Basic), 1 Pack
5 Reviews
Thai Rice Flour 16 oz (Basic), 1 Pack
  • 🥘High-end raw materials: This rice flour is milled from high-quality Thai rice, with white color and fine powder.
  • 🥯Quality assurance: Process grinding, respect nature, stimulate the natural delicious original aroma of rice.
  • 🍪Excellent taste: the taste is smooth, soft and waxy, the more chewing, the more fragrant.
  • 🥨Wide uses : green ball, glutinous rice cake, ice skin moon cake, radish cake, rice cake, dumplings, tempura and other snacks.
  • 🍕Good baking partner: Sticky rice flour can be used to make a variety of snacks and desserts, but also to help bake pizza, baking sour dough, perfect for preventing dough from sticking during baking.
#20 Real Supplements Rated Best in 2020
Bob's Red Mill Whole Grain Oat Flour, 1.25 Pound, 20 Ounce (Pack of 1)
1,320 Reviews
Bob's Red Mill Whole Grain Oat Flour, 1.25 Pound, 20 Ounce (Pack of 1)
  • One, 20 oz. Bag (1.25 lbs.)
  • Vegan; Vegetarian; 100% Whole grain; Kosher Pareve
  • 40g whole grains per serving
  • Excellent source of dietary fiber
  • 7g Protein per serving

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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