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9 Healthy Gluten-Free Flours

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9 Healthy Gluten-Free Flours

Baking with gluten-free flours can be tricky, but it is worth it. Imagine eating sinfully delicious desserts that are also healthy for you!

When you are just eating gluten-free whole grains, it is relatively simple.  You can just throw some rice or millet in a pot, and with a little variation on the amount of water, you can get a pretty good meal.

Once you get into baking though, it’s a whole new level of complexity and precision to get that perfect cookie or cake.  You can’t just substitute your favorite regular wheat recipe with rice flour for example.  It just won’t work out. I often feel like a chemist in the kitchen fine tuning gluten-free recipes.

The first step is to have the proper flours.  To keep it simple I have limited this list to a small handful of my favorites.  I was extremely sensitive to gluten so I have been cooking and baking gluten-free for almost 20 years.

All my recipes are also 100% white sugar free and 100% unhealthy starch free. Many of the common gluten-free recipes and products are loaded with sugar and starch and that is definitely not healthy.

The healthy ones I like and use for specific reasons include:


Brown Rice Four

White Rice Flour

  • Use  for shortbread and pastries
  • Add lightness and texture
  • Add somewhat dry gritty crumbly texture
  • Works best when combined with high protein flours to balance texture and build structure

Caution: Use only small amounts as it has less nutrition than brown and tends to be starchy.

Rolled Oats

  • High in fiber, protein and nutrition
  • Add taste, texture and structure
  • Contains lignans which protect against heart disease and cancer.
  • Read many more benefits: 10 Benefits of Oatmeal

Caution: Often contaminated with wheat so must buy special gluten-free oats and flour

More healthy flours on the next page!

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Diana Herrington

Diana Herrington turned a debilitating health crisis into a passion for helping others with healthy, sugar-free, gluten-free, eating and cooking. After testing and researching every possible healthy therapy on her delicate system she has developed simple, powerful principles which she shares in her recent book Eating Green and Lean, and as host to Care2 groups: Healthy Living Network and Healthy Cooking. She is the head chef at Real Food for Life, where she shares recipes and tips. Sign up for the Real Food for Life weekly newsletter or catch her on Facebook or Twitter (@DancinginLife).


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6:57AM PDT on Sep 26, 2013

Thank you Diana, for Sharing this!

2:43AM PST on Dec 8, 2012

chick pea (beasn), brown rice and almond meal are my favorite ....... and arrowroot a healthy thickener and binder - I always use only a little - combined with other flours (I'm a vegan chef)

2:49AM PST on Dec 6, 2012


10:04AM PST on Nov 27, 2012

Thank you so much for the information

7:09PM PST on Nov 23, 2012

Thanking you.

1:40PM PST on Nov 23, 2012

Good information.

12:27PM PST on Nov 23, 2012

While, I don't have the expertise that Diana Herrington has, I'm giving it my best shot.
I have tried, with much success, substituting oatmeal for part to half of the flour.
I started out doing this with my chocolate zucchini cake.
You can find an amazingly good one at: ~18693
Feel free to add extra dark chocolate chips and extra nuts.
It needs NO topping and is excessively moist.

No will suspect that zucchini is even in it and you will receive great accolades for your effort.

10:22AM PST on Nov 23, 2012

I am amazed at how many people that I know who have gluten allergies and how many have improved their lives by eliminating gluten from their diets

5:39AM PST on Nov 23, 2012


4:34AM PST on Nov 23, 2012

Thanks Diana for all the info.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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