Flour: From Wheat to Gluten-Free Alternatives—Structure-Building Powder of Starches, Proteins & Flavor

Flour is any **finely milled edible powder** made from grains, legumes, nuts, seeds or tubers. The most common is **wheat flour**, whose proteins (gliadin + glutenin) form **gluten** when hydrated and kneaded—creating elasticity in bread and pasta. Countless alternatives exist: rice, corn, oat, buckwheat, chickpea, almond, coconut, sorghum, millet, teff, cassava, etc.

- **Cake/Pastry (7–9%)**: Tender crumbs, low gluten. - **All-Purpose (10–11.5%)**: Balanced for cookies, quick breads, basic loaves. - **Bread (12–13.5%)**: Strong gluten network for chewy breads. - **High-Gluten (13.5–15%)**: Bagels, pizza, seitan. - **Whole-Wheat**: Includes bran & germ—more fiber, oil, micronutrients; slightly lower gluten performance unless hydrated well or blended.

- **Rice (white/brown)**: Neutral flavor, fine texture. - **Buckwheat, Sorghum, Millet, Teff**: Earthy, whole-grain character; pair with starches. - **Cornmeal/Corn Flour**: Distinct corn flavor; masa harina is nixtamalized. - **Chickpea & other legume flours**: Protein & fiber rich; can taste beany—toast lightly. - **Nut/Seed flours (almond, coconut, flax)**: High fat/fiber; require eggs/binders. - **Starches (tapioca, potato, cornstarch)**: Lighten blends, add chew or crispness. Gluten-free baking relies on **hydrocolloids (xanthan, psyllium), eggs or starches** to mimic gluten’s structure.

| Flour | kcal | Carbs | Fiber | Protein | Notes | |---|---|---|---|---|---| | AP Wheat | ~364 | 76 g | 2–3 g | 10–11 g | Low micronutrients (enriched adds B vitamins/iron) | | Whole-Wheat | ~340 | 72 g | 10–12 g | 13 g | More Mg, Zn, vit E (germ oils) | | Chickpea | ~365 | 58 g | 10 g | 22 g | Higher protein, folate | | Almond | ~575 | 21 g | 10 g | 21 g | High fat (MUFA), vit E | Values vary by brand & grind.

- **Whole-grain flours** boost fiber, magnesium, zinc, B vitamins & phytonutrients. - **Legume & nut flours** add protein, healthy fats, lower glycemic load. - **Versatility**: Foundation for breads, noodles, batters, thickeners & coatings. - **Food security**: Local flours (sorghum, cassava, millet) diversify diets & support regional agriculture.

- **Refined wheat flour** is low in fiber & can spike blood glucose when eaten alone. - **Gluten** triggers immune response in **celiac disease** and may cause symptoms in non-celiac gluten sensitivity. - **Phytic acid** in whole grains/legumes can bind minerals—soaking, fermenting (sourdough), or sprouting increases bioavailability. - **Nut flours** are calorie-dense; portion mindfully. - Raw flour can harbor pathogens (E. coli) → **avoid eating uncooked dough/batter**.

- **Breads & pizza**: Bread/high-gluten flour + long fermentation for flavor. - **Cakes/Pastries**: Low-protein flours + chemical leaveners for tenderness. - **Thickening**: Roux (flour + fat) or slurries (GF starches) for sauces. - **Batters/Coatings**: Rice/cornstarch for crisp frying. - **Pasta & noodles**: Durum/semolina for pasta; buckwheat for soba. - **Blends**: Mix whole-grain or GF flours with starches to balance texture.

- **Weigh flour** (grams) for accuracy; scooping packs extra flour. - **Hydration & rest**: Autolyse/sit time hydrates bran, improves gluten or GF cohesion. - **Kneading vs folding**: Develop gluten gently for open crumb; overmixing cakes toughens. - **Preferments & fermentation**: Sourdough reduces phytic acid, enhances flavor & digestibility. - **Toast or pre-gelatinize** some GF flours (e.g., corn, chickpea) to mellow flavor & improve binding.

Diversifying beyond refined wheat (e.g., **millet, sorghum, cassava, breadfruit flour**) can **support biodiversity, drought resilience & local economies**. Choose stone-ground/whole flours from regenerative farms, and avoid waste by storing properly.

- **Refined wheat flour**: Airtight, cool & dark 6–12 months. - **Whole-grain & nut flours**: Higher oil content → refrigerate/freezer to prevent rancidity (3–6 months fridge, longer frozen). - Keep away from moisture/pests; label with open date.

✔︎ Choose whole-grain or nutrient-dense alternatives for fiber & minerals ✔︎ Match flour protein & starch profile to recipe goal ✖︎ Refined flour spikes glucose; gluten-free needs structure aids; store high-oil flours cold.