Gluten-free flours can be a great addition to any kitchen, even if you don’t have a specific need to follow a gluten-free diet. Many gluten-free flours are lower in carbs, higher in protein, fiber, and heart-smart fats.
But if you’re switching out your all-purpose flour, make sure it’s really worth it, since some gluten-free flours really aren’t any better. In today’s Love it, Like it, Hate it, we’re Getting the Skinny with Molly on the best and worst of gluten-free flours!
(Nutrition Facts are per ¼ cup)
Compare to whole wheat flour: 100 calories – 22 grams carbs – 3.5 grams fiber (18.5 net carbs) – 4 grams protein
LOVE IT!
Flax Meal | Ground Flaxseed
140 calories – 8 grams carbs – 6 grams fiber (2 grams net carbs) – 9 grams fat – 6 grams protein
Almond Flour
160 calories – 6 grams carbs – 3 grams fiber (3 grams net carbs) – 14 grams fat – 6 grams protein
Coconut Flour
120 calories – 16 grams carbs – 10 grams fiber (6 grams net carbs) – 4 grams fat – 4 grams protein
White Bean Flour (Bob’s Red Mill; online)
110 calories – 20 grams carb – 8 grams fiber (12 grams net carbs) – 0 fat – 7 grams protein
LIKE IT!
Brown Rice Flour
140 calories – 31 grams carbs – 2 grams fiber (29 grams net carbs) – 1 gram fat – 3 grams protein
Quinoa Flour
110 calories – 18 grams carbs – 2 gramns fiber (16 grams net carbs) – 1.5 grams fat – 4 grams protein
HATE IT!
White Rice Flour
150 calories – 32 grams carb – 1 gram fiber (31 grams net carbs) – 0.5 grams fat – 2 grams protein
Potato Flour | Potato Starch
160 calories- 36 grams carb – 2.7 grams fiber – 33.3 grams net carbs – 0.7 grams fat – 4 grams protein
Tapioca Flour
100 calories – 26 grams carb – 0 fiber (26 grams net carbs) – 0 fat – 0 protein
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