Some notes on gluten-free flour

It’s a shame that some people can’t tolerate wheat flour, whether because of the gluten content or some other factor. Whole wheat flour is a wonderful food, high in protein and fiber, and nothing compares to it for making yeast breads and pasta. But because we care for our gluten-sensitive friends and family members, sometimes we have to turn to gluten-free flours. Here I’ll discuss experiences that I’ve had with gluten-free flours.

First, a sore spot: commercial gluten-free flour mixes. They are not whole-grain and I consider these to be not worth consuming because of their negligible fiber content and low protein. I’ll only use whole grain flours. But unfortunately most gluten-free flours, even when whole grain, don’t compare to wheat flour in fiber and protein content. Plus, they are much more expensive.

Buckwheat flour is an exception. It’s a great flour nutritionally but has the drawback of a strong nutty flavor that doesn’t work in every application. I’ll use it in small quantities: for example, when making cornbread, I use 1 part buckwheat flour to 3 parts cornmeal. I haven’t dared try it yet, but it might work in a chocolate cake where the cocoa powder will cover up the flavor of the buckwheat. It’s also good in yeast bread (though you’d have to use gluten flour or gums to get a decent texture).

Most other gluten-free flours are low in fiber. Brown rice flour is tempting because it makes very tasty pasta, though it gives a gritty texture to baked goods. Likewise, millet flour has a nice flavor but has little nutritional value. Quinoa flour has a better profile but it’s expensive and I haven’t baked with it.

Usually when I have to use gluten-free flour I’ll use sorghum. It’s a compromise solution, with a mild flavor and somewhat better fiber content. But I’m not impressed with the texture of quick breads, crackers, and pie crusts made with this flour; they tend to be too crumbly.

My favorite flour for quick breads is barley, but it is not gluten-free.

When choosing flours and pasta products, consider using Dr. Greger’s 5:1 rule:

https://nutritionfacts.org/blog/follow-the-5-to-1-rule-for-packaged-foods/

It says that the ratio of the grams of carbohydrate to the grams of fiber in a product should not exceed 5:1. It’s surprisingly hard to find products that meet this standard. I have found only one brand of pasta that comes close. But if you are a person who puts on fat easily, this rule is really helpful for weight management.

Let me know if you can recommend a different type of whole grain, gluten-free flour!