Gluten is a protein found in wheat flour and other grains. It helps flour rise, and strengthens and binds dough in baking. Individuals who are gluten-sensitive or gluten-intolerant cannot have anything containing gluten, which can make baking tricky. There are many alternatives to traditional wheat flour, and even some types of wheat flour may be gluten-free; these types are explicitly marked, since they are not the norm.
Amaranth Flour
Amaranth is a grain that originates from Mexico. Amaranth is not a true cereal grain, but is sometimes described as an herb or vegetable. Amaranth is very high in protein, especially the amino acid lysine. It is also high in fiber, which is important for colon and heart health. Amaranth flour is a good gluten-free flour choice, but it is not good for use in yeast breads; it is best used for biscuits, muffins, pancakes, flat breads and pastas. For breads that need to rise, you can try mixing wheat flour and amaranth flour together.
Buckwheat Flour
Despite its name, buckwheat is not actually wheat. It is a gluten-free grain that comes from an herb plant related to rhubarb. Buckwheat flour contains many nutrients including protein, calcium, magnesium, phosphorus, B vitamins and iron. One cup of buckwheat flour contains no cholesterol, 23 g of protein and 17 g of dietary fiber.
Corn Flour
Corn flour, also known as cornstarch or masa, is a good gluten-free substitute for flour. It is often used to make corn tortillas and can be made from white, blue or yellow corn. You can also use it to thicken sauces or recipes and can mix it with other flavors because it has a bland taste. Corn flour contains potassium, manganese, vitamin A and protein.
Quinoa Flour
Quinoa, pronounced "keen-wa," is a grain that originally came from Bolivia, Chile and Peru. This grain is low in sodium and high in quality protein and contains high levels of calcium, potassium, iron, copper, manganese and zinc. The protein level of quinoa is nearly 17 percent, which makes it comparable to that of the protein in milk.
Soy Flour
Soy flour, a type of flour made from soybeans, is rich in protein and low in carbohydrates. This kind of flour can be fat-free, low-fat or full-fat, with varying amounts of protein in each type. You can also add this flour to other kinds of flours to add extra protein. Other nutrients this flour contains include iron, calcium, potassium, phosphorus and niacin.
