Beware of so-called "gluten-free" products
Most gluten-free products are made with refined flours and starches, such as white rice flour, tapioca flour, potato starch or corn starch.
These flours and starches are generally low in fibre, protein, iron, B vitamins and some other nutrients.
They are also generally not as fortified with vitamins and minerals as cereals, pasta, flour and most gluten-containing baked goods.
Gluten-free products on the market are often higher in sugar, fat and calories.
Products based on gluten-free cereals, flours and starches
- Amaranth flour
- Manioc Flour
- Sweet potato flour
- Prosopis (mesquite) flour
- Corn flour and starch
- Potato Flour and Starch
- Montina™ (hymenoid) flour
- Tapioca flour or starch
- Oilseed meals (almonds, hazelnuts, walnuts)
- Arrowroot starch
- Linseed
- Millet
- Quinoa
- Rice (Glutinous, Black, Brown, Red, White, Wild)
- Polished Rice
- Buckwheat
- Rice Bran
- Sorghum
- Soya bean
- Teff
Pulses
Benefits and nutritional value
Pulses (beans, chickpeas, lentils, peas and pulse purée) added to other gluten-free products improve their nutrition.
Pulses are rich in fibre, protein, vitamins and minerals and low in fat.
They are a great addition to a gluten-free diet.
Advantages
- Replacing refined gluten-free flours and starches with pulse flours or purees increases the protein, fibre, vitamin and mineral content of foods.
- Pulses are high in protein and improve the texture of baked goods and pastries.
- Pulses are high in fibre and their moisture content increases the shelf life of baked goods and pastries.
- Bakery products made with pulses are sometimes heavier and denser, but the crusts are chewier and stay fresh longer.
The nutritional value
Compare the nutritional value of pulses and their flours:
- With brown and white rice: 1 cup of cooked black beans contains 15g of fibre compared to 5g for the same amount of brown rice.
- With the most common gluten-free flours and starches: 1 cup of chickpea flour contains 6.8 mg of iron compared to 0.6 mg for the same amount of white rice flour.
Instructions and tips
These tips apply to all gluten-free flours.
To avoid contamination with gluten-containing grains or flours, choose gluten-free flours and pulses in sealed packages rather than bulk products.
Measure
- To measure gluten-free flour, tap it in a bowl a few times to aerate it, then carefully pour it into a measuring cup.
- Do not measure the legume flour directly into the measuring cup, otherwise you risk adding up to 20% more flour to the recipe.
- Do not squeeze the flour.
- Don't use a glass measuring jug with a spout to measure dry ingredients (flour or sugar). They are designed for liquids and will give inaccurate measurements. Baked goods with excess flour can become dry.
Cooking
- Legume flours absorb more moisture than other flours. They require more liquid or eggs to cook in the oven.
Liquids
- Baking works best with cow's milk or milk alternatives made from coconut, hemp, nuts, rice or soy.
- Fat-free or sugar-free versions of these dairy alternatives are not recommended, as they do not contain the amount of oil and sugar needed for a pleasant texture and flavour.
Binders: xanthan gum and guar
- Gluten-free baked goods and cakes require xanthan gum or guar gum to prevent them from falling apart. These ingredients replace the effect of gluten and are essential for the success of these dishes. Above all, don't leave them out!
- Follow the instructions for kneading, mixing or whisking the ingredients. As gluten-free products do not contain gluten, there is no need to overwork the dough. Kneading the dough longer will allow the xanthan gum to thicken and bind the mixture.