Gluten Free Flours

Flours are the main ingredient in a large number of recipes and whether due to the carbohydrate content, an allergy, intolerance or simply the search for a better diet, it is appreciated that there are healthy gluten-free alternatives.

Although there are a large number of alternatives, we will mention the 4 best known gluten-free and low-carbohydrate flours.

Almond flour

Almond flour is one of the most common flours due to its low amount of carbohydrates and high amount of protein, it also contains monounsaturated fats, antioxidants, vegetable protein, vitamin E, calcium, magnesium and copper.

🌟 Benefits:

• Due to the vitamin E it contains, it is perfect for skin, hair and nail care, as well as benefiting the immune system.
• They reduce the amount of cholesterol in the blood, which greatly benefits heart health and lowers blood pressure.
• They help regulate the amount of sugar in the blood.
• They are a great source of energy because they contain a large amount of vitamin B2, copper, and magnesium.
• It prevents cardiovascular diseases and some degenerative diseases, such as cancer.
• Supports intestinal health.
• Contains a large amount of MCT and fiber.

➡️ How to prepare it?

Almond flour is very easy to prepare, you can do it from the almonds with skin or buy those that are already peeled.

1. Bring a little water to a boil, enough to completely cover the almonds you plan to use.
2. Once the water is boiling, add the almonds and simmer for 1 to 2 minutes, until the skin falls off.
3. Separate the almonds and the skin, rinse the almonds and pat dry with a clean towel.
4. Place the almonds in a food processor or blender and process until you get a very fine flour without lumps.
5. Store the flour in an airtight container and put it in the refrigerator to preserve it longer.

Coconut flour

Coconut flour is also very well known, some people mix it with almond flour for a better flavor. It is the flour with the highest percentage of fiber, in addition to containing vegetable proteins, lauric acid, vitamins and minerals.

🌟 Benefits:

• Due to its high content of fats, protein, fiber and minerals, it favors the feeling of satiety.
• Thanks to manganese, it nourishes bone tissue, the nervous system and the thyroid glands.
• Activate your immune system and thyroid glands.
• It does not have enzyme inhibitors.
• It favors the production of ketones.

➡️ How to prepare it?

Coconut flour is very easy to prepare, plus you can get coconut milk and coconut flour at the same time and following the same preparation; all you need is the coconut meat, a high-speed blender, oven gauze or dehydrator, and water.

1. Blend the coconut meat and water; Pour the mixture through the cheesecloth to separate the pulp from the milk.
2. You can store coconut milk in the refrigerator, in case you consume it.
3. Spread the pulp on the baking sheet and bake at 150ºF for 4-6 hours until dry. The goal is to dehydrate the coconut pulp, not cook it. You can also dehydrate it in a dehydrator, but this will take longer.
4. Once it has been dehydrated, you will have the coconut flour, if you want the flour to have an even finer consistency, you can grind it in a coffee grinder or in the blender.

Linseed meal

Flaxseed is a seed that contains a large amount of nutrients, flaxseed flour is one of the easiest and most convenient ways to consume it, since the grain is crushed; it contains a good amount of vitamin B6, folic acid, thiamine, calcium, magnesium, phosphorus, copper and manganese.

🌟 Benefits

• Lowers cholesterol, blood pressure, and inflammation.
• Improves and balances the digestive tract.
• It favors the absorption of nutrients and fibers.
• Helps regulate blood sugar.
• Helps reduce some symptoms of menopause.
• Reduces the risk of stiffening the joints.
• Softens and detoxifies the skin.

➡️ How to prepare it?

Although this type of flour is not easy to find in stores and supermarkets, it is very easy to make at home. All you need to do is put the flaxseeds or flax seeds in the food processor or high speed blender and process until you get the flour consistency you want.

Chia flour

As you probably already know, chia is one of the foods that contains the highest amount of omega 3, in addition to containing calcium, magnesium, potassium, protein, iron, zinc, fiber and vitamins A and B.

🌟 Benefits

• It favors the health of the skin.
• Improves intestinal health and regulates bowel movements.
• Take care of and strengthen bone tissue.
• Reduce inflation.
• Generates a feeling of satiety.
• Prevents cardiovascular diseases.
• Develops and maintains the nervous system in good condition.
• Lowers cholesterol and triglycerides.

➡️ How to prepare it?

Like flaxseed flour, you just need to put the chia in the food processor or high speed blender and process until you get the flour consistency you want.

Although these options are gluten-free flours, the taste also changes a bit; In the case of almond and coconut, the flavor may be a little sweeter than what you are used to with wheat flour, but this is not an impediment to use any of them in different recipes such as to prepare bread, desserts, tortillas, among other things.

Sources:

https://www.ruled.me/coconut-flour-vs-almond-flour/#differences

https://www.softdoc.es/beneficios-de-la-harina-de-almendras/

https://unisima.com/salud/harina-coco/

https://www.sport.es/labolsadelcorredor/harina-linaza-propiedades-valor-nutricional-wonde-comprar/

https://www.lechepuleva.es/nutricion-y-bienestar/propiedades-nutricionales-de-la-semilla-de-chia-y-sus-beneficios-para-la-salud

http://productosecoandes.com/harina-de-chia/