Gluten-free flours, a healthy world of possibilities

When we started to explore the fascinating world of gluten-free flours, we discovered endless opportunities and options to enjoy.

There are several reasons why we might look for gluten-free flours, whether because we are celiac, suffer from gluten intolerance or simply want to explore new options beyond traditional wheat, rye or barley flours. Fortunately, the market offers a wide variety of gluten-free flours to satisfy our needs and allow us to enjoy delicious preparations without worrying about the effects that gluten can have on our health.

We can find a wide variety of flavors, textures and specific uses in ingredients without gluten or wheat protein. With them we can create spectacular recipes that stand out for their unique flavor, and we will not miss these components.

If we know how to work with and combine these food options, we can guarantee that you will be able to enjoy them and add them to your healthy diet. Today we will give you information about the most common types of flour and how to make the most of each one.

Before you begin, it’s important to remember that all gluten-free flours are naturally gluten-free. However, if you have celiac disease, be sure to buy certified gluten-free flours to ensure food safety.

What is the best gluten-free flour?

The best gluten-free flour will depend on your intended use and personal preferences. From rice, tapioca or corn flour, soft and versatile, perfect for thickening and homogenizing pasta; to buckwheat flour, quinoa or teff, richer in flavor and protein, perfect for giving personality to all types of preparation. Almond, hemp or coconut flours, on the other hand, are very popular in low-carb and keto diets and provide juiciness, richness and density to all types of pasta.

There are also others that you can try such as lentils, millet, sorghum flour, etc. It’s a matter of looking for recipes and being encouraged to use them.

Below we will talk about some of them, perhaps the easiest to find on the market and therefore to incorporate into your diet.

Rice flour

There are two types: brown rice flour and fine rice flour. Rice flour is nutritionally beneficial due to its thiamine content, an essential vitamin for energy metabolism and the proper functioning of the nervous system. Additionally, this flour is highly digestible, making it an ideal choice for people with gluten sensitivity. Its most striking feature is its neutral and smooth taste, which allows it to combine perfectly with other flours and balance mixtures in baking or pastry recipes. Alone, it is perfect for making tempuras, thickening sauces and preparing croquettes. Furthermore, when combined with other flours, it is ideal for making delicious breads and cookies.

Oatmeal flour

Oats are an excellent source of high quality protein and unsaturated fat. It is widely used in confectionery, mainly in the preparation of biscuits and cookies. It is also ideal for making crispy breads and pastas such as quiche.

When it comes to oats, it’s important to note that while they are gluten-free, they do contain oats, a type of protein that can cause symptoms similar to those experienced by people with a gluten intolerance. Therefore, those with gluten sensitivity should exercise caution when consuming oats and consult a healthcare professional if they have any questions or concerns.

It is important to note that oats can be exposed to gluten cross-contamination during processing in factories that also handle gluten-containing grains. Therefore, if you are celiac, it is essential to choose an oat option labeled “gluten-free” to avoid any risk of contamination.


Cornmeal is a product that originated in America and spread throughout the world. It is a gluten-free option and contains B vitamins and magnesium, which makes it nutritious. In addition, thanks to its energetic properties, it is refreshing and digestive. It also has a slight sweet taste that makes it tasty. This flour is perfect to add to the preparation of creams, tortillas, nachos and it can also enrich bread rolls, biscuits and doughs for empanadas and breads.

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chickpea flour

Chickpea flour is widely used in Eastern cooking and is starting to catch on in the West. It is a very interesting option due to its high content of proteins, vitamins and minerals. This flour has unique characteristics that distinguish it from other flours. Its slightly astringent flavor adds a special touch to vegan “egg” pasta and mixtures. Furthermore, it can be incorporated to enrich all types of savory pasta (such as bread, pizza or empanadas) and to prepare the typical toil.

Benefits of eating gluten free flour

Gluten-free flour is a great alternative for anyone suffering from gluten intolerance or celiac disease. It can also be an interesting option for those who want to try different types of flour and vary their diet. Most unrefined flours are healthier and more nutritious than processed wheat flours. Because they are less processed, they preserve more essential nutrients for our food.

Frequently asked questions about gluten-free flours

How to know if the flour is gluten free?

The lack of clarity in legislation is an obstacle in determining whether a product or flour contains gluten. By law, foods are only required to indicate on the label whether they contain gluten-containing ingredients. This makes it difficult to know for sure whether gluten is present in other components of the product. (wheat, barley, rye, spelt or other varieties of wheat).

In legal terms, there is no obligation to indicate on the label of a food whether it contains traces of gluten due to cross-contamination. However, it is important to note that many manufacturers choose to include this information as a measure of transparency and consideration for people with celiac disease or gluten sensitivity.

If you are celiac, it is important to ensure the absence of gluten and traces before consuming a product. The safest way is to look for labels that clearly state “gluten free”. However, if you do not find this indication on the label, there is still the possibility that the product is suitable for celiacs. In this case, it is advisable to contact the manufacturer directly or consult the product’s data sheet for additional information about its gluten content.

What type of flour contains the most gluten?

Wheat flour tends to have the most gluten compared to other flours. Specifically, strength flour is the one that contains the highest gluten content and is therefore also rich in protein. The fact that they have a large amount of gluten (12-13%) makes these flours ideal for making highly hydrated breads (because they are able to absorb more water) and for fermented pastry doughs (brioche-type pastries, cinnamon rolls, roscones and panettone).

How good is it to eat gluten free?

People suffering from gluten intolerance or celiac disease benefit from following a gluten-free diet. These conditions can lead to intestinal damage and other health problems if foods containing this protein are eaten. Therefore, it is advisable to avoid gluten in the diet to maintain good intestinal health.

It is important to note that for those without gluten tolerance issues, careful consideration should be given to limiting gluten intake. Of course, it’s recommended to reduce your gluten intake from refined flours and processed foods, regardless of whether or not they contain gluten.

What is gluten-free flour used for?

Gluten-free flour is an increasingly used option instead of conventional wheat flour for cooking gluten-free foods. This flour is ideal for preparing delicious baked goods such as bread, cakes, cookies and the like. It can also be used to coat foods, thicken sauces or stews, among other culinary applications.

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