To make up for the lost gluten, gums and starches are included in a GF flour blend and thus are included in this guide! There are a lot of people who have developed their own personal favorite all-purpose GF flour blends, but I’m not planning on going that route. Maybe someday, but not now. The scientist in me wants to try out different recipes to get to know the different ingredients and how they behave and taste so I can individualize my flour choices to be best suited for the recipe at hand.
Rather than completely dive into baking and learn everything that others already have, I chose to do some research. After reading plenty of articles, blog posts and several books, I’ve developed my own version of a GF flour guide with pertinent information. If I determine something isn’t quite right when I use the flour for myself, then I’ll simply change it!
For now, my gluten-free flour (and starch and gum) guide:
Almond flour is sweet and nutty, with a light almond flavor. It adds moisture, texture, structure and density, as well as a little binding and “meatiness.” It is high in fiber and protein. It shows up in GF flour blends as no more than 20% and around ½ cup.
Amaranth flour has a strong grassy, earthy, and some might say nutty, taste. Too much can produce a bitter aftertaste in addition to the flavor that’s probably best suited for savory goods. It adds structure, quickens browning, and provides some binding. It is recommended as 10-20% of a flour blend and no more than ½ cup total.
Arrowroot starch is the most neutral- and pleasant-tasting binder. It enhances baking performance, adds chewiness, crispness and quickens browning. Too much can become gummy. Based on GF flour blends, it seems to be the least popular starch, perhaps because it is the most expensive.
Bean flours include garbanzo bean, fava bean, a mix often called garfava bean, black and white bean flours. The taste is indeed bean-like, perhaps slightly nutty and carries an aftertaste that some folks don’t like. Because of the flavor, they are not recommended for delicately-flavored goods. Bean flours add moisture, structure and binding but produce denser items with less rise. High in protein and low in carbohydrates, they are suggested as up to 30% of a GF flour blend.
Buckwheat flour has a full-bodied, dark, earthy flavor that others have identified as musty or nut-like. It adds binding but produces goods that are denser with less rise. It is high in both protein and fiber and best substituted for a maximum of 20% of a flour blend or 1 cup total.
Brown rice flour has a delicate, slightly nutty flavor that may be more wheat-like. The texture is wheat-like but can be grainy, dry, crumbly, and even gummy. High in fiber and protein, yet a base flour for many GF flour blends, it is typically between 15 and 66% of the total mixture.
Coconut flour is mildly sweet and rich in texture. It can add moisture and structure, though because it is so absorbent, not adjusting liquids correctly can produce baked goods that are dry and dense. It works best when combined with eggs and is low carb (but high in saturated fat). Recommended is up to 20% of a flour blend, but several call for 25% (1 cup).
Corn flour is sweet and slightly nutty, as well as high in fiber.
Cornmeal is slightly sweet and nutty but more coarse. The product is crumbly and gritty, and is denser with less rise.
Cornstarch produces a lighter, airier texture and provides binding. Based on GF flour blends, it is the second or third most popular starch.
Flaxseed meal is hearty, nutty, and serves as a binder. Golden flaxseed meal also adds a finer texture and enhances rising.
Garbanzo bean flour (or chickpea or besar flour) has a distinct, earthy and beany aroma and flavor that may be slightly nutty. Because the flavor can be hard to mask, it is best in savory goods. It adds great texture, firmness to bread, and structure. It also adds moisture and lightness and enhances rising. It is high in protein.
Hazelnut meal is sweet, nutty and rich. It provides moisture and is high in protein and fiber.
Millet flour has a distinct, yet subtle, mildly sweet, nut-like flavor. It adds structure and lightness, though the product can be crumbly and drier in addition to denser with less rise. Up to 30% of a flour blend is suggested although real blends call for 15-20% and use about ½ cup.
Montina flour has a wheat-like taste and hearty texture, though too much can overpower other flavors. It is high in protein and fiber, and one blend used ½ cup as 15% of the total blend.
Oat flour has a distinct sweet and nutty flavor. It adds texture, structure and moisture, and produces a wheat-like result. It is high in protein and fiber and can be used as up to 50% of a flour blend.
Potato flour has a smooth potato-y flavor. It adds moisture, softness and chewiness, but can be gummy. It is absorbent and liquids may need to be modified. No more than a few tablespoons is recommended.
Potato starch adds moisture, structure, binding, and extends the life of baked goods. It also yields a lighter texture and gives bread spring and tenderness. It has great baking qualities, especially when used in combination with eggs. It can be gummy. Based on GF flour blends, it is the second most popular starch.
Pea flour has no distinct flavor, but may taste starchy. It gives structure and is recommended as up to 30% of a GF flour blend.
Quinoa flour has a delicate nutty flavor but can be slightly bitter. Too much can overpower other flavors. It adds tenderness and moisture but can yield a crumbly product that is heavier and denser, with less rise. It is high in protein and suggested as up to 25% of a flour blend.
Sorghum flour is mildly sweet and nutty, wheat-like, but has an aftertaste some don’t like. It adds great texture, structure, body and moisture. It produces the texture most similar to wheat. It can be used as up to 50% of a GF flour blend but was included as up to 40% in blends I looked at.
Soy flour varies from a slightly sweet, pleasantly musty flavor to bitter or bean-y. It quickens browning and is high in protein. It can be used as up to 30% of a flour blend.
Sweet rice flour adds moisture, density, binding and elasticity. It can be starchy and sticky, and too much yields a gummy product. It can be up to 25% of a flour blend.
Tapioca starch has a very mild, slightly sweet flavor. It adds chewiness, stretch, lightness, and crispness. It also makes stuff shiny. However, it is starchy and can bake up tough and a bit dry. It browns nicely. Based on GF flour blends, it appears to be the starch of choice.
Teff flour is mildly sweet and nutty, also described as malt-y in flavor. It adds binding and lightness but can be a little gritty. It is high in fiber and can be up to 25 or 30% of your total flour blend.
White rice flour is bland and can be starchy, slightly gummy and grainy. Too much yields a dry and crumbly end product. It can be anywhere from 20 to 66% of your GF flour blend.
Xanthan gum enables rising, reduces crumbling and adds elasticity and binding.
Other flours and starches I’ve come across include: nut flours such as chestnut, cashew, macadamia and pistachio; acorn flour; artichoke flour; cassava flour; carob flour; chia seed flour; hemp seed flour; kudzu starch; lotus flour; malanga flour, pumpkin seed flour; sago flour; sweet potato flour and starch; wild rice flour; and yam flour.
One last factor to consider when choosing flours is color. Most of them range from white to light tan or yellow, with a few exceptions. Pea flour is either golden or green. Corn flour and cornmeal can be found in white, yellow and blue varieties. Nut meals and flaxseed meal produce a flecked appearance. The darkest flours are amaranth, hemp, mesquite and teff.