Which flour has the least gluten

However, its fat content increases its calorie count to per cup, which is calories more than wheat flour 1 , 2 , 3. Almond flour is a nutritious replacement for flours containing gluten and can be used in a variety of baking recipes. Due to its lack of gluten, it tends to be crumbly in nature. To make a quality product, it can be combined with other gluten-free flours like brown rice flour.

It contains a variety of B-vitamins and is rich in the minerals iron, folate, magnesium, zinc, manganese and fiber. Buckwheat flour is also high in antioxidants, specifically the polyphenol rutin, which has anti-inflammatory properties 4 , 5 , 6 , 7. Buckwheat can be cross-contaminated with gluten-containing foods during processing, transportation or when used as a rotational crop with wheat. Be sure to look for certified gluten-free on the label to be safe.

Buckwheat flour is rich in fiber and nutrients and contains antioxidants that help the body fight inflammation. Sorghum flour is made from an ancient cereal grain that has been grown for more than 5, years. The grain is naturally gluten-free and considered the fifth most important cereal grain in the world 8. It has a light color and texture, as well as a mild, sweet flavor. The sorghum grain is high in fiber and protein, which can help slow sugar absorption.

It also contains an abundance of the mineral iron, as well as antioxidants that help you fight inflammation 9 , 10 , Sorghum flour may be contaminated with gluten during processing. Look for the certified gluten-free label. Research suggests that sorghum flour contains nutrients that may help reduce inflammation and balance blood sugar levels.

Like buckwheat, amaranth is considered a pseudocereal. Amaranth has an earthy, nutty flavor and tends to take on the flavor of other ingredients. The best use of this type of flour is for making tortillas, pie crusts and bread. These nutrients aid brain function, bone health and DNA synthesis 12 , 13 , 14 , If you have a gluten intolerance, make sure to read labels. Amaranth processed in the same facilities as wheat may contain traces of gluten.

Amaranth flour is rich in nutrients that play a role in brain health, bone health and DNA synthesis. It comes in a variety of colors, ranging from white to red to dark brown.

Light colors have a mild flavor, while darker shades are more earthy in taste. Teff flour has traditionally been used to make injera, a fermented, sourdough-like Ethiopian bread. Teff flour is high in protein, which promotes a feeling of fullness and can help reduce cravings 16 , Its high fiber content can help manage blood sugar, decrease appetite and aid weight loss 18 , Teff is the smallest grain in the world.

Nonetheless, its flour is packed with a nutritional punch. Arrowroot flour is a less common gluten- and grain-free powder. If you want a crispy, crunchy product, use it on its own. This flour is rich in potassium , B-vitamins and iron.

Studies have shown it may stimulate immune cells and boost immune function 22 , Starch-based arrowroot flour can be a good thickener or mixed with other flours to create bread products.

It might even provide an immune boost. Brown rice flour is made from ground brown rice. It has a nutty flavor and can be used to make a roux, thicken sauces or prepare breaded foods, such as fish and chicken. Brown rice flour is often used to make noodles and can be combined with other gluten-free flours for bread, cookie and cake recipes. This flour is high in protein and fiber, both of which can help lower blood sugar levels and reduce body weight 24 , 25 , 26 , Research suggests that lignans help protect against heart disease 28 , 29 , To avoid contamination with gluten, look for brown rice flours that were not produced in a facility that also processes wheat.

Flour made from brown rice offers a variety of health benefits. It can help lower blood sugar levels, reduce body weight and protect against heart disease.

Oat flour is made by grinding whole-grain oats. It gives baked goods more flavor than all-purpose flour and results in a chewier, crumblier texture. Baking with oat flour will likely make your end product more moist. Due to its lack of gluten, some ingredients will need to be adjusted to create light and fluffy baked goods. Oats contain a type of soluble fiber called beta-glucan, which has numerous health benefits. Oats and oat flour are often subject to contamination , depending on how they were grown and where they were processed.

If you cannot eat gluten, be sure to look for products that have been certified gluten-free. Oat flour provides soluble fiber and antioxidants that can help protect against heart disease and lower blood sugar levels.

Note that it may be contaminated with gluten. Corn flour is a very finely ground version of cornmeal. Cornmeal is made from the whole kernel, including the bran, germ and endosperm. Celiac Disease Foundation. What should I eat? Cereal flours and related products. Updated April 1, Food and Drug Administration. Questions and answers on the gluten-free food labeling final rule. Updated August 13, United States Department of Agriculture.

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Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Related Articles. Best Substitutes for Cake Flour. This flour has a mild, but very slightly nutty taste. This flour also has slightly fewer calories and more than 4 times the fiber of all-purpose. By using barley flour instead of all-purpose flour, you triple your fiber intake. When making yeast bread recipes, there is not enough gluten in barley flour to properly develop the bread, and it is recommended swapping only one quarter of all-purpose flour for barley flour in yeast bread recipes.

Great in quick breads and pancakes. Bread Flour — Is white flour made from hard, high-protein wheat. It has more gluten strength and protein content than all-purpose flour. It is unbleached and sometimes conditioned with ascorbic acid, which increases volume and creates better texture. This is the best choice for yeast products. Buckwheat Flour Gluten Free — It is packed with nutrients, readily available, easy to work with and has a nice nutty flavor.

Cake Flour — A fine-textured, soft-wheat flour with a high starch content. It is chlorinated a bleaching process which leaves the flour slightly acidic, sets a cake faster and distributes fat more evenly through the batter to improve texture. This flour is excellent for baking fine-textured cakes with greater volume and is used in some quick breads, muffins and cookies.

If you cannot find cake flour, substitute bleached all-purpose flour, but subtract 2 tablespoons of flour for each cup used in the recipe if using volume measuring.

Chickpea Flour Gluten Free — Also know as garbanzo flour, gram flour, and besan. Made from dried chickpeas ground into a flour. Used in many countries, it is a staple ingredient in Indian, Pakistan, and Nepal cuisines.

You can use this flour as an egg substitute in vegan cookery. You can substitute up to half the amount of all-purpose flour called for in a recipe with chickpea flour.

It is also very easy to make your own Chickpea Flour by processing dried chickpeas in your blender or food processor. Coconut flour Gluten Free — It is ground from dried, defatted coconut meat. It is high in fiber, and low in digestible carbohydrates. It has a very light coconut flavor. You will also need more eggs — usually double the eggs or more. Corn Flour Gluten Free — It is a powdery flour made of finely-ground cornmeal and is milled from the whole kernel.

Corn flour comes in yellow and white and is used for breading and in combination with other flours in baked goods. White corn flour is used as a filler, binder and thickener in cookie, pastry and meat industries. Instant Flour Wondra from Gold Medal — Is granular and formulated to dissolve quickly in hot or cold liquids. It will not work as a substitute for all-purpose flour, although there are recipes on the container for popovers and other baked goods.

It is used primarily in sauces and gravies. Farina Flour or Meal: Flour or meal of grain or starchy roots. Also sold as Cream of Wheat, farina is made from the endosperm of the grain, which is milled to a fine granular consistency and then sifted. Although the bran and most of the germ are removed, this cereal is sometimes enriched with B vitamins and iron. Farina is most often served as a breakfast cereal, but can also be cooked like polenta.

Its name comes from the Latin word for meal or flour, which in turn traces to far, the Latin name for spelt, a type of wheat. Farina was the first genuine flour before milling stones. Millet Flour Gluten Free — Millet is one of the oldest foods known and possibly the first cereal grain to be used for domestic purposes. When substituting for wheat flour, it is usually best to start with about a 3-to-1 ratio of wheat to millet. Oat Flour Gluten Free — This flour tends to make a baked good more moist than wheat flour.

It is made from ground whole oats — yes the old-fashion oats used for cereal. It is very easy to make your own oat flour. Just place the dried oats in your blender and grind. Organic Flour — Used in the same way as regular flour. It must follow U. Pastry Flour — Also is made with soft wheat and falls somewhere between all-purpose and cake flour in terms of protein content and baking properties.

Use pastry flour for making biscuits, pie crusts, brownies, cookies and quick breads. Pastry flour makes a tender but crumbly pastry. Do not use it for yeast breads. Pastry flour both whole-wheat and regular is not readily available at supermarkets, but you can find it at specialty stores and online.

You can try to mimic it by using a 2-to-1 ratio of all-purpose flour to cake flour. Pumpernickel Flour Low Gluten — This flour is made from coarsely-ground whole rye berries. It is the rye equivalent of whole wheat flour. Pumpernickel breads tends to be dense, dark, and strongly flavored. Quinoa Flour Gluten Free — It is one of the most nutritious grain flour available.

This powerful little grain is a great addition to any diet, but is an ideal solution for those following a gluten free, vegan or vegetarian diet. This is a very expensive flour to purchase.

Rice Flour Gluten Free — Rice flour is a form of flour made from finely milled rice. This flour can be made from either white or brown rice and can be used interchangeably. White Rice Flour also called Mochik is lighter, milder, and easier to digest than wheat flour. Some people find white rice flour to be slightly gritty, but many find it preferable to bean flours. It is great as a thickening in sauces. You can also make your own rice flour — just place rice of your choice white or brown in your blender and process until it forms a powder.

Rye Flours Low Gluten — There are light, medium, and dark colored varieties of rye flour. The color of the flour depends on how much of the bran has been removed through the milling process.

It is also a low gluten flour. Rye bread may be a better choice than wheat bread for persons with diabetes. Self-Rising flour — Also known as Raising Flour and sometimes as phosphated flour, is a low-protein flour with salt and leavening baking powder already added. It is especially suited for biscuits, muffins, cakes, and pastries. It is also available bleached or unbleached. It is most often recommended for biscuits and some quick breads, but never for yeast breads.

Exact formulas, including the type of baking powder used, vary by manufacturer. Recipes that call for self-rising flour do not call for the addition of salt or leavening agents.