Gluten, a protein found in wheat, rye and barley and is also the cause of many food born allergies. Most flours are made from these three types of grains and until recently is difficult to find commercially produced flour as well as cereal, baked goods and other types of flour based foods. Flour is often used as a main ingredient in our foods but it can also be used as a filler like with instant coffee or in curry powder. With gluten allergies coming to the forefront we are finding it much easier to find food products that are gluten free as well as quite delicious.

Gluten Substitutions

The gluten is what keeps cookies, cakes and pies soft, moist and held together. It makes baked goods have their texture because of the air getting trapped within the sticky boundaries of the gluten. When gluten isn’t present, we need to find other substances that can form a sticky shield to hold the gasses in.

Xanthum Gum comes from the dried cell coat of a Zanthomonas campestris. Since it is made in a laboratory, xanthum gum is scientifically sticky. Guar Gum is another, more natural binder. A powder is created from the seed of the Cyamopsis tetragonolobus plant and is an excellent substitute for gluten. These alternative sticky-substitutes can easily be found in any health food store.

Every day someone is coming up with a new way to substitute a common item into recipes that call for gluten. There are ways to substitute combinations of ingredients, cup for cup, where you would use any of the three main gluten-based flours. Let’s take a look at some of the less common substitutes for gluten and open up the realm of possibilities.

Soy Flour

High in protein, soy flour has a nutty taste and a smooth texture due to the high fat content. Soy flour is usually used in combination with other flours, to make baked goods such as brownies, cookies and muffins. Since soy flour can stand up to almost every thing, it is also good to combine with nuts and or fruits.

Brown Rice Flour

This gluten substitute comes from unpolished brown rice. Because this ingredient contains bran, it has a higher nutritional value that traditional flour. This type of flour is used best in more dense breads.

Potato Starch Flour

Potato Starch Flour is a great substitute. The thickening that this flour provides is outstanding and because of the high starch component, the ingredients bind to it like glue. Mix a little with water first to help hydrate the granules and get the glue working, then substitute potato starch flour in your recipe, cutting the amount of flour needed in half to get the right proportions.

Tapioca Flour

This light, white, very smooth flour comes from the cassava root. You might be familiar with the chewy little balls found in tapioca pudding, so you can imagine how well it reacts with baked goods. Anything that needs to be chewy, like French bread or white bread, could use this kind of flour.

Dealing with a gluten free diet isn’t as hard as you one might think. With a little insight into what ingredients can be used in place of gluten it’s not difficult at all. As always talk with your doctor before going on a gluten free diet to ensure there will be no adverse effects from the change.