A Guide to Gluten-Free Flours: Kinds, Usage, and Tastier Modern Options

For those navigating a gluten-free diet, understanding what types of flour are available and how to use them can be crucial. In this guide, we explore the various gluten-free flours, their unique properties, and how they can be incorporated into modern recipes for more delicious and satisfying outcomes.

Understanding Gluten-Free Flours

Grains and nuts can be ground into flour, but not all of them naturally contain gluten. Gluten is found primarily in wheat, rye, barley, and triticale. On the other hand, some grains and all nuts are naturally gluten-free and can be used as flour alternatives.

Grains like oats are a bit of a complex topic. While they are supposed to be gluten-free, the majority of oats in the US can be contaminated with gluten due to cross-contamination. However, certain brands, such as Quaker Oats, may be tolerated by some individuals. In my own pantry, I keep a range of gluten-free flours, including almond flour, coconut flour, GF-certified oatmeal, commercial gluten-free mixes, arrowroot, cornmeal, and fava flour, among others.

Properties of Gluten-Free Flour

Gluten-free flour does not have the same stretchy quality when kneaded or made into a pizza. Instead, it tends to be more crumbly. To help with this, other ingredients like eggs or xanthan gum are often added to enhance the binding properties. Additionally, gluten-free flour absorbs liquids differently than wheat flour, requiring longer settling times.

With practice and experience, you can adapt regular recipes to make them gluten-free. Searching for gluten-free (GF) or paleo recipes can also be helpful, as professional chefs have already tested and documented the best measurements and techniques.

Evolution of Gluten-Free Baking

Over the last decade, the quality of gluten-free flour and the baked goods made from it have significantly improved. In the past, gluten-free breads and pastries often tasted bland and were prone to crumbling. For instance, early gluten-free breads often used a mix of corn, tapioca, and rice flours, which resulted in less than desirable outcomes.

Today, modern gluten-free flour mixes are researched and developed by chefs. These mixes are created to hold together more effectively and to match the taste and chemical properties of wheat-based flours. Different gluten-free flour mixes are designed for various purposes, just like wheat flours.

The quality of gluten-free breads and pastries has improved to the point where some are almost as good as their gluten-containing counterparts. Recognizable brands like Canyon and King Arthur have popularized high-quality gluten-free options, while Bob's Red Mill offers a wide variety with excellent gluten-free flours. However, it's essential to carefully check the labels, as some of their products still contain gluten.

When purchasing gluten-free bread, brands like Canyon sell their products in the freezer section of many grocery stores. Switching to these modern gluten-free options can greatly enhance your baking experience and results.