{"id":52367,"date":"2016-09-13T11:15:46","date_gmt":"2016-09-13T15:15:46","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=52367"},"modified":"2021-11-03T08:11:14","modified_gmt":"2021-11-03T12:11:14","slug":"best-diy-flours-gluten-free-baking","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/best-diy-flours-gluten-free-baking\/","title":{"rendered":"Great Homemade Flours for Gluten-Free Baking"},"content":{"rendered":"

If you’ve poked around on Pinterest, Instagram, or cooking blogs in the past half-decade, we hardly need to tell you that gluten-free baking<\/a> is here to stay. In honor of Celiac Awareness Day<\/a> on September 13, we’re diving into what exactly celiac disease is and how those gluten-free recipes can help the 1 in 141 Americans<\/a> who suffer from celiac disease. And even if you\u2019re not part of the growing population that has celiac disease or a gluten sensitivity, we\u2019ve got plenty of tips on incorporating gluten-free cooking into your diet if you so choose.<\/p>\n

What Is Gluten and Celiac Disease?<\/strong><\/h2>\n

Celiac disease<\/a> is an autoimmune disease triggered by gluten, the protein found in wheat, rye, barley and any food products made with a combination of those grains. While there’s been plenty of press coverage suggesting that those following a gluten-free diet are “fakers,” celiac disease<\/a> is a very real and painful disorder that remains undiagnosed in 83 percent of sufferers. Gluten sensitivity<\/a> or intolerance is different from celiac disease, but it has many of the same symptoms as celiac disease, like joint pain, fatigue and gastrointestinal distress.<\/p>\n

RELATED:<\/strong> How to Buy Gluten-Free Without Getting Duped<\/a><\/p>\n

The best and only way to treat<\/a> either issue is to avoid all products containing gluten. While that sounds simple enough, there are many foods and even drinks that have the special protein. Aside from the usual suspects, like bread, birthday cake or beer<\/a>, gluten can also be found in flavored yogurt, soy sauce and deli meats<\/a>. We know \u2014 it\u2019s a sad prospect to go the rest of your life without any of your favorite foods. But that\u2019s where gluten-free flours come in.<\/p>\n

It’s worth noting that there are other dietary approaches, like the paleo diet<\/a>, which stress an overall reduction in gluten intake for better health. Both of the experts we spoke with emphasized that, while those with celiac disease or a gluten sensitivity should avoid products with gluten, not everyone has these issues. In fact, gluten-free flours are usually highly processed, higher in carbs and lower in nutrients than traditional flour, says Chef Elliott Prag, a chef instructor at the Natural Gourmet Institute. It\u2019s a common myth that gluten-free is always healthier, but that\u2019s not always the case.<\/p>\n

“Wheat flour, like starch flour or a grain flour should be enjoyed in moderation,” says Vianesa Vargas, a nutritionist and founder of Halftime Foods. “Just because it\u2019s gluten-free doesn\u2019t mean it\u2019s automatically healthier for you.”<\/p>\n

RELATED: <\/strong>Could You Go Grain-Free? Why This 10-Day Detox Is Taking Off<\/a><\/p>\n

The Science of Gluten-Free Baking<\/strong><\/h3>\n

Wheat flour containing gluten is what gives bread and other baked goods their structure and helps them bind. Gluten-free flours do not inherently have the same properties. Vargas says, “When you replace wheat flour with a gluten-free flour, you will find you may still need to supplement the flour with gums and emulsifiers to give your baked goods<\/a> the mouthfeel associated with traditional dough.” Going gluten-free can also cause baked goods to spread and lose their shape.<\/p>\n

The solution, says Prag, is to mix your own gluten-free flour, combining a single-ingredient flour, like rice flour or almond flour, with a starchy binder, like tapioca powder. (When you buy gluten-free flour mixes \u2014 say, a pancake mix, for example \u2014 this is what you’re purchasing.) As Prag explains, “You can use any [flour] to different effect \u2026 There isn’t one flour blend that works with everything. You’re coupling it with different liquids, different fats and different amounts of liquids.” Your best bet, he says, is to collect a variety of flours and binders and experiment with your mixes. The combination of flours you use to bake a cake<\/a> or a loaf of bread may be different from the mix you use to prepare a batch of muffins<\/a> or a quiche. Here are three of the Prag’s favorite gluten-free flour mixes to help get you started.<\/p>\n

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Photo: Pond5<\/a><\/i><\/figcaption><\/figure>\n

3 Gluten-Free Flours for Everyday Cooking<\/strong><\/h3>\n

1. The Natural Gourmet Institute Mix: <\/strong><\/p>\n