Gluten free flour: Unpacking its role in health and dietary needs.
The gluten free craze is everywhere - from Instagram food photos to celebrity endorsements. The gluten free trend has taken over, but behind the hashtag lies a question. What does it really mean to go gluten free? Why is it becoming such a popular choice?
To answer your question let us first understand the word 'gluten'.
What is gluten?
Gluten is a structural protein in certain grains like wheat, barley and rye. It acts as "glue" that holds food together, giving elasticity to dough and contributing to the bite of baked goods.
But for individuals with celiac disease or gluten sensitivity, consuming gluten can cause adverse reactions.
When you eat gluten, it can cause the lining of your intestines to become more porous. Undigested food particles, toxins, and other harmful substances can bypass your intestinal wall. They can then enter your bloodstream!
This process triggers your immune system, leading to widespread inflammation. Gluten's effects aren't limited to the digestive system. It's been linked to health issues. Some of the issues are skin conditions (eczema and psoriasis) neurological symptoms (brain fog and headaches), and even autoimmune diseases (such as Hashimoto's thyroiditis).
It is also responsible for symptoms such as diarrhea, bloating, fatigue, malnutrition, and mood changes like depression and anxiety. Some nutrient deficiencies like low iron, low vitamin b12 and low vitamin D are also linked to it. A gluten free diet might be essential for those suffering from celiac diseases, and hormonal imbalance (PCOD).
Being gluten free is very important for those with PCOS as it can help with a host of issues. Weight management, better gut health, improved skin, elimination of brain fog, better sleep quality and improved emotional regulation ... you name it!
For a gluten free diet, a big hack is gluten free flour.
Flour is a base and a vital ingredient in our day-to-day cooking and baking practice. Gluten free flour is a type of flour made without wheat or any grains that contain gluten. Some types include rice flour, almond flour, coconut flour and chickpea flour.
Gluten free flour is made of a mixture of grains and legumes which serve as proteins, starches, fruits, vegetables, nuts and seeds. These have higher nutritional value than regular traditional flour. For instance, rice flour is often used as a primary ingredient in gluten free flour blends. It is a source of several B vitamins, including thiamine, riboflavin, niacin, and vitamin B6.
Vitamins in gluten free flour help maintain good metabolism. They also support the nervous system and improve well-being.
Gluten free flour has a lower glycemic index compared to traditional wheat flour. This helps in managing blood sugar levels, which is beneficial for diabetics. It also helps in lowering cholesterol levels in the body.
They are often rich in fiber, which promotes healthy digestion. Fiber helps regulate bowel movements, prevents constipation, and supports a healthy gut microbiome. This can be particularly helpful for people facing digestive issues.
Gluten free flours can be high in fiber and protein. Both of these helps promote feelings of fullness and satiety. By incorporating these flours into meals, people find it easier to manage their weight. It is more innovative in the culinary world as well! Taste, color, texture ... you name it, and gluten free flour proves to be a whole lot more interesting.
When we think of superfoods, all we picture is exotic fruits or green powders. But some of the most powerful superfoods are hiding in gluten free flour. Chickpea flour is another unsung hero, loaded with fiber, folate, and antioxidants. It helps to support digestion, skin health and even mental clarity. These flours aren't just substitutes; they're nutrient-packed powerhouses that can revolutionize your meals, adding an extra layer of health benefits to every bite.
GLUTEN FREE FLOUR USES-
Gluten free flour can be used in making gluten free pizza dough, breads, rolls and crusts for pies and tarts. However, because it lacks gluten, you might need to use other binding agents like xanthan gum or guar gum to help with texture.
It can be used in baking pastries, cookies, cupcakes, pancakes, waffles, muffins, etc. The flour's starch content helps keep them soft and tender.
It can also be used to cook pasta and noodles and to thicken sauces and gravies. Blends that include rice flour and tapioca starch are common for pasta making, ensuring the dough has some elasticity.
Crispy Coating for Frying- Gluten free flour can be used to create a crispy coating for fried foods. It can be mixed with seasonings and used to coat chicken, fish, or vegetables before frying.
While baking or cooking with gluten free flour it is important to understand that achieving the same texture and sponginess as regular flour can be challenging due to absence of gluten.
Here are some tips to keep in mind when you go on a gluten free diet with gluten free flour:
Make Sure to Measure Properly -
When using gluten free flour, it's crucial to measure accurately because it tends to be denser than your regular flour. It's best to use a measuring cup or spoon for precise measurements.
Increase the Liquid -
Gluten free flour tends to absorb more liquid than regular flour. When substituting gluten-free flour for all-purpose flour or wheat flour, you may need to increase the liquid in your recipe by around 20%. This helps achieve a better dough or batter consistency. To add extra moisture, consider substituting milk with buttermilk or yogurt in your recipes. These ingredients can help improve the texture, making the barter more tender and flavorful.
Use Eggs for Binding -
Since gluten free flour lacks the binding properties of gluten, eggs can help provide structure and moisture. For vegan options, look for egg replacers, water or alternative milk options like almond milk or soya milk.
Rest the Dough or Batter -
Let your gluten free flour dough or batter rest for about 30 minutes before baking. This gives it time to fully hydrate, resulting in a better texture and improved flavor.
Bake at a Slightly Lower Temperature -
When using gluten free flour, it's a good idea to reduce the temperature by 25°F (about 10°C). This can help prevent your baked goods from over-browning too quickly while ensuring they cook through evenly.
Make Adjustments According to Your Taste -
Since gluten free flour doesn't behave exactly like regular flour, it might take a little experimentation to get things right. Don't be afraid to make adjustments according to your taste. Gluten free flour can work as a substitute for regular flour but it can sometimes be lacking in flavor. Adding a pinch of salt or other seasonings can help bring out the best in your recipe and balance the flavors when using gluten free flour.
Linkage between gluten free flour and our ancestor's diet
In our modern, convenience-driven food world, we've lost touch with many ancient grains and flours that were once at the heart of traditional diets. Gluten free flours offer an opportunity to rediscover these forgotten foods and reclaim ancient food wisdom. For example, teff, a tiny grain native to Ethiopia, has been the cornerstone of their diet for thousands of years. Now, thanks to the rise of gluten-free diets, teff is making a comeback. By incorporating these ancient flours into our kitchens, we are restoring food traditions that have been passed down through generations, preserving them for future generations to enjoy.
Gluten free flour and Sustainability-
As our understanding of food sustainability grows, gluten free flour may also play a role in reducing the environmental impact of modern agriculture. Sorghum and millets, for example, are drought-resistant grains that thrive in harsher climates, requiring less water and pesticide use compared to wheat. By incorporating these flours into our kitchens, we're not only making diets more accessible but also supporting sustainable agriculture and diverse farming practices. So, next time you choose a gluten-free flour, remember that you're doing more than just avoiding gluten — you're engaging with a wider world of food that's nutrient-dense, eco-conscious, and deeply rooted in culture and tradition.
Gluten free flour offers a wide range of possibilities for those looking to avoid gluten while still wanting to enjoy delicious baked goods and dishes. It is more than an ingredient—it's a bridge. For some, it connects them to health; for others, it's a path to culinary innovation.
Its rise isn't just about trends but about expanding possibilities, proving that food can adapt to the needs of all without compromising flavor or creativity. It offers us a path to healthy mindful eating which can be both nutritious and delicious. Be it your traditional cooking or baking a pancake, gluten free flour is a versatile flour to explore all horizons. So, whether you're a seasoned pro or a beginner, there's never been a better time to explore the world of gluten free flour.