Skip to main content

Try these 4 amazing flours to replace wheat when baking

Flour is not an ingredient people think much about, that is until a recipe calls for it. Traditional all-purpose flour is made of ground wheat. But, because of food sensitivities, specialized diets, and medical conditions, many cannot eat regular flour. Nowadays, there is a wide variety of products available for people with gluten intolerances, which means there are plenty of flour substitutes to choose from. Keep reading to learn why you may want to ditch traditional flour and the best substitute for wheat flour to try instead.

Baker pouring flour into a bowl
Image used with permission by copyright holder

When to use a flour alternative

Though all-purpose flour is the most common type used in baking and cooking, it’s not suitable for all people. Because it contains wheat (and, by extension, gluten), traditional flour can cause digestive issues for a lot of people. People with celiac disease, gluten intolerance, or other food allergies may need to avoid wheat flour. Those who have IBS may also benefit from a gluten-free diet.

Recommended Videos

Wheat flours such as all-purpose, cake, and pastry flours are also high in carbs and low in protein, fiber, and healthy fats. Their nutritional composition can cause blood sugar levels to spike, which can be dangerous for people with diabetes. Refined wheat flour has very little dietary value overall, but it does pack on a lot of calories. One cup of all-purpose wheat flour contains 455 calories.

Many flour alternatives pack in a lot of fiber, protein, and other essential nutrients. If you’re trying to eat healthier or on a specialized diet like keto, you may benefit from using a flour substitute.

Almond flour on a spoon surrounded by almonds
Image used with permission by copyright holder

Best wheat flour substitutes

It’s important to note that when using alternative flours you can not simply make a one-for-one sway with traditional wheat flour. Each flour substitute has its own unique properties. Some need more liquid, eggs, or other binders to create edible dishes. Try to use a recipe that calls for the replacement flour whenever you can, or do some research to see what else you need to add to compensate. If you’re not allergic to wheat flour, you can also mix the regular flour with the new substitute. No matter which method you choose, you may need to experiment a little until you find the perfect recipe.

Now that you are forewarned, here are the four best substitutions for wheat flour that you should try.

Almond flour

One of the most popular non-wheat flours is almond flour. This flour is made by blanching almonds and grinding them into a fine powder. It has a subtle nutty flavor that works well in a lot of desserts. The flour is also rich in fiber, protein, unsaturated fat, and vitamin E. Since its high in fat, it has more moisture, so you will need to adjust the amount of flour, liquid, and fat in your recipes. You will also need to use a binder, so the dessert has structure. As a rule of thumb, one cup of white flour equals roughly 1/4 cup almond flour. It’s also important to note that there is a difference between almond flour and almond meal with the latter being rougher in texture and made of unblanched almonds.

Coconut flour

Coconut flour is made of dried and ground coconut pulp. The flour is high in fiber, healthy fats, and digestible carbs. Coconut’s naturally sweet flavor works well in lots of treats. However, the flour absorbs a lot of moisture, which creates a dense, heavy texture. You’ll need to add extra eggs or liquid to your recipes to prevent them from drying out. In general, one cup of traditional flour is equivalent to 1/5 cup coconut flour.

Bowl of oat flour next to oats
Image used with permission by copyright holder

Oat flour

If you have oats in your pantry, you have everything you need to make oat flour. This flour is made by grinding oats until the texture is fine and powdery. It’s full of nutrients like iron, calcium, and magnesium. Plus, its high fiber and protein levels help provide structure to baked goods. Oat flour has a very mild flavor, too. Generally, when converting refined flour to oat flour, one cup of white flour equals 1/5 cup of oat flour.

Buckwheat flour

While buckwheat seeds are grain-like, they are not a type of wheat. Gluten-free buckwheat flour is high in protein, fiber, and B vitamins. Many people love the addition of buckwheat flour’s earthy, nutty flavor to desserts. The dense flour has natural binding properties, and it’s an especially great substitution for pancakes, cookies, and other recipes that don’t rise. Typically, you should sub 1/4 cup of buckwheat flour for every 1 cup of regular flour.

Flour substitutions are almost as easy to find (or use in your kitchen) as all-purpose wheat flour. For people with gluten allergies, restrictive diets, or certain medical conditions, these alternative flours can be absolute lifesavers. And while experimenting with recipes to find the right formula can be challenging, there are plenty of recipes out there designed especially for alternative flours.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

Shannon Cooper
Freelance writer
Shannon Cooper has written about everything from pet care and travel to finance and plumbing in her seven years as a writer…
5 healthy tortilla alternatives for your low-carb lifestyle
healthy-tortillas-on-picnic-table

Tortillas are a pantry staple: They’re easy, versatile, and typically keep for a pretty long time before becoming inedible. You can use them for sandwiches, tacos, and even cut them into triangles to make pita chips. However, as is often the case with carbs, not all tortillas are created equal.
Some aren’t that good for you — they’re full of empty carbs and calories that don’t fill you up, leaving you hungry not long after you've finished the meal. The good news is that there are also healthy tortillas out there, whether you're in the hard or soft-taco-loving crowd. If you’re looking to fill your body with nutritious food, this guide will help you make the best tortilla choices at the grocery store.

What makes a healthy tortilla
Tortillas are full of carbohydrates, and though carbs have gotten a bad rep over the years, they are essential. Carbs break down into the primary fuel source for your body: glucose. Glucose is particularly critical for your mind since your brain cannot store other types of fuel like fat or proteins.
There are two types of carbs, simple and complex. Simple carbs are found naturally in fruit but also in processed foods like white bread. Complex carbs, like those found in whole grains, break down slowly and are full of fiber that keeps your digestive system running and ensures you feel full and energetic for hours.

Read more
Sugar-free yogurts that will keep you coming back for more
sugar free yogurt in mug

Cutting down on sugar is pretty sweet for your body. A low-sugar diet reduces the risk of diabetes and heart disease and ensures you won't suffer a mid-day sugar crash. Unfortunately, there is too much added sugar in most American diets, making us prone to inflammation, weight gain, and type 2 diabetes in addition to cardiovascular risk.
A low sugar lifestyle can be a challenge if yogurt is part of your daily diet. Yogurt boasts a plethora of necessary nutrients including calcium, protein, and good-for-your-gut probiotics. The small containers are easy to tote anywhere, making this easy snack food a favorite of the on-the-go crowd.
Yogurt, despite its good reputation, can have double-digit grams of sugar. Dairy products, like cow’s milk and yogurt, have healthy natural sugars, so you don't necessarily need to find a sugar-free brand. It is important, however, to find a container that doesn’t have any added sugar, so that you can reap its benefits without the not-so-sweet side effects. Ready for a change in your yogurt routine? These no-sugar-added yogurts are essential to morning, snack time, or even dessert routine.

Oikos Triple Zero Vanilla
https://www.target.com/p/dannon-oikos-triple-zero-greek-vanilla-5-3oz-4pk/-/A-24013290#lnk=sametab
True to its name, Oikos Triple Zero Vanilla Greek yogurt avoids added sugar, artificial sweeteners, and fat. This no-added-sugar yogurt also packs in 15 grams of protein (30 percent of the recommended daily value), which keeps you feeling fuller longer while also strengthening muscle tissue. The natural sugars in this Greek yogurt keep it lightly sweet, and the texture is perfectly creamy and dreamy.  While it doesn’t taste quite like vanilla ice cream, it is a lighter, healthier substitute. If you're looking to liven it up a bit, consider adding some fresh berries, granola, or dark chocolate.

Read more
4 warning signs of an unhealthy gut (and how to fix it)
a woman on the couch with a stomach ache

Gut health is vital to our overall well-being. If your stomach constantly hurts, you may find yourself in the doctor’s office more often and frequently calling out of work. Even when you are working, it may impede your overall ability to stay on task. The whole thing can feel deflating and stressful.
Before you can fix the problem, you need to recognize that one exists. Early detection of an unhealthy gut can prevent things from getting worse. There are several warning signs of poor gut health, and you may experience one more of them. Here are four common flags, plus advice on how to clean your gut.

Common symptoms of poor gut health
Poor gut health can have physical and mood-related symptoms, and some signs are more evident than others. Here’s what to look out for when evaluating the situation.

Read more