Gluten Free Flours
Ruut provides an overview of gluten-free alternatives and reveals what they are best suited for
A gluten-free diet has been on the rise for a few years. Gluten-free products are increasingly in demand, not only by people who have to do without the so-called gluten protein due to diseases such as celiac disease or gluten intolerance, but also by representatives of certain forms of nutrition - for example the Paleo diet . A popular food are gluten-free flours and gluten-free baking mixes , thanks to which we still don't have to do without our beloved rolls, cakes and the like. With the right products and a few tips, gluten-free baking is a breeze , even for beginners.
A large number of different gluten-free flours can now be purchased, and no longer only in organic shops. As with the gluten-containing counterparts, these can be divided into different groups . We have listed the most common alternatives and possible binding agents in the next section so that you can get an overview . Here we also provide you with information about the associated types of flour, the possible uses, the taste and the consistency of the finished baked goods (compared to flours containing gluten).
Depending on the type of pastry, some flour alternatives can even be used without any additional flours or binding agents. You should note that this depends on what you want to prepare - for example a bread, pasta, biscuits or a yeast dough. Accordingly, the note "yes" after the item "Exclusive use possible" only means that this is possible for some baked goods and not that it applies to every pastry. In our recipes you will therefore find some that are based purely on cassava flour as well as some that require the addition of additional flour or binding agents. As long as you stick to the instructions, you will definitely succeed!
Overview of gluten-free flours
The complete overview table can be downloaded here as a PDF .
Gluten-free flour made from cassava - That's what makes it so special
Gluten-free flour is a good alternative to conventional flour made from wheat, rye or similar. However, you often need some practice and skill to use it correctly , as most flour alternatives differ in their properties from classic products - for example, they contain more starch and less fat. Sometimes you can't simply replace gluten-containing ingredients in recipes 1:1. You either have to adapt the entire recipe to the new food, or you start looking for a new recipe that is designed for gluten-free preparation from the start. In addition, the majority of gluten-free flours require the addition of starch in order to achieve the desired consistency in the end. We therefore recommend that you use suitable recipes as a guide so that you are really satisfied with the result in the end. Just have a look here . If this is too much effort for you, there is of course also the option of buying a ready-made baking mix – for example in our online shop .
However, you can partially circumvent the points mentioned by using cassava flour , which is why it is our favorite gluten-free flour. Cassava flour is made from the cassava root - also known as yuca root or cassava - and is naturally gluten-free and nut-free. The root is native to east Peru and west-central Brazil, but is now cultivated in several tropical countries. For many people from Latin America and the Caribbean, it is still a staple food today. In order to obtain the flour from the cassava root, it is first peeled and then ground completely and very finely.
This gluten-free flour alternative has a number of advantages over its competitors. The flour is not only gluten- and nut-free, but also hypoallergenic and therefore also very suitable for allergy sufferers . The slightly lower glycemic index can also make it interesting for diabetics. Due to the carbohydrates, it also scores as an energy supplier. Another and at the same time very important advantage of cassava flour is the amount of starch (tapioca). Due to the similar proportion of starch as in gluten-containing flours, cassava flour behaves very similarly to classic flours, which is why you can sometimes replace them almost 1:1 with gluten-free flour in recipes (see our tip below). In these cases, there is no need to add additional starch or binders. In addition, cassava flour contains so-called resistant starch. This is only split in the large intestine and thus contributes to intestinal health . Finally, the mild and subtle taste is also a plus, since the flour is so extremely versatile.
A little tip: First try specially developed gluten-free recipes, such as those from our blog , to get a feel for the new baking and the new ingredients, and only then start experimenting. The more experience you have in gluten-free baking, the more you will develop a feel for how the different flours behave and what you can use them for.