Gluten-Free Flours
Most of us are familiar with — and accustomed to — wheat, barley, and rye, which dominate our daily diet. When we are required to follow a gluten-free diet, we may initially feel overwhelmed by the thought that we must forget everything we know. However, it is truly impressive how many different types of gluten-free flours exist around the world.
Low Glycemic Index Flours*:
Buckwheat Flour
Buckwheat (also known as black wheat) is not a cereal but the seed of a plant related to rhubarb. It contains 14% protein and all essential amino acids. It is rich in B-complex vitamins (commonly found in animal products), as well as fat-soluble vitamins E and K, folic acid, and minerals such as calcium, iron, copper, manganese, magnesium, potassium, selenium, and zinc.
For this reason, buckwheat is popular among athletes. Due to its high fiber content and complex carbohydrates, it helps lower cholesterol levels and is suitable for people with diabetes, as it stabilizes blood sugar. Its low glycemic index also supports weight loss.
It can be mixed with other gluten-free flours to create excellent cakes, bread, and baked goods. White buckwheat flour undergoes additional milling, retaining its nutrients while offering a milder flavor, allowing it to be used in larger quantities than regular buckwheat flour.
Millet Flour
Millet is a cereal known since ancient Greek times, when it was widely cultivated for bread-making. In Greece today, it is often mistakenly considered “bird food.” In reality, millet is a nutrient-dense food that sustained many civilizations for centuries.
Pythagoras recommended it to his students as an ideal food. It is rich in plant protein, B-complex vitamins (especially niacin, folic acid, and B6), and minerals such as iron, calcium, potassium, magnesium, copper, and zinc.
Millet is favored by vegetarians, as its fiber content promotes satiety while supplying quality protein. Due to its magnesium content, it is suitable for athletes, especially endurance runners and cyclists prone to muscle cramps.
Its fibers slow sugar absorption, making it ideal for people with type 2 diabetes.
Millet also increases serotonin levels, promoting relaxation and improved mood. Because of its strong flavor, it is usually blended with other gluten-free flours for bread-making.
Carob Flour
Carob (Ceratonia siliqua) is the fruit of the carob tree, native to the Mediterranean and Middle East. When dried, its pulp is roasted and ground into flour used in baking and desserts.
Carob flour is an excellent alternative for those allergic to chocolate. When replacing cocoa powder with carob flour, reduce sugar by 2 tablespoons (25 ml) and increase fat by 2 tablespoons (25 ml). Carob contains one-third the calories of chocolate, is rich in fiber, pectin, antioxidants, polyphenols, and tannins, and has anticancer properties. It contains no caffeine or theobromine, making it suitable for people sensitive to stimulants.
It supports digestive health, soothes the stomach, helps with diarrhea, asthma, coughs, and colds, and is used in syrups and medicinal preparations.
Traditionally, it has also been associated with increased libido and fertility.
Carob flour is rich in B vitamins, calcium (twice as much as coffee), phosphorus, magnesium, zinc, selenium, and vitamin A.
It can be used to make cookies, pies, and biscuits with a chocolate-like flavor but fewer calories.
An interesting historical note:
Carob was once one of the most important sweeteners in the world. It is believed to have sustained John the Baptist, the Prodigal Son, and even the armies of Muhammad. During the Spanish Civil War and the German occupation of Greece, it saved many people from starvation. Carob seeds (“carats”) have a remarkably stable weight, which led to their historical use as a unit for measuring gold and gemstones — giving rise to the word carat.
Teff Flour
Teff is an ancient Ethiopian grain cultivated naturally with minimal water requirements. It is the main ingredient in injera, Ethiopia’s traditional flatbread.
Its seeds are extremely small and ground whole, producing whole-grain flour. Teff comes in white, brown, and red varieties, with a mildly sweet, nutty flavor.
It is 100% gluten-free and suitable for baking, cooking, beer production, and breakfast cereals. Rich in iron, calcium, magnesium, zinc, fiber, protein, and essential amino acids, it supports fat metabolism, muscle health, and bone strength.
It is ideal for people with gluten intolerance, athletes, vegetarians, and diabetics.
Other Gluten-Free Flours
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Tapioca Flour – A neutral starch from cassava roots, used as a thickener and dough enhancer.
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Almond Flour – Finely ground almonds; high in healthy fats, protein, fiber, and vitamin E.
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Coconut Flour – Ground coconut pulp with mild coconut flavor.
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Arrowroot – A starch powder used as a tapioca substitute.
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Amaranth Flour – High in protein, calcium, and iron; used sparingly due to strong flavor.
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Bean Flours – High in protein and fiber; strong flavor and may cause digestive discomfort.
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Corn Flour – Used in baby foods; rich in fiber, niacin, iron, and folic acid.
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Potato Flour – Made from dehydrated potatoes; adds elasticity to baked goods.
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Rice Flour – White or brown; widely used in Asia and Latin America.
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Banana Flour – Made from banana purée; ideal for cakes and pancakes.
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Quinoa Flour – Highly nutritious; known as “the mother of all grains” by the Incas.
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Sorghum Flour – Neutral flavor; used in gluten-free beer and baking.
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Soy Flour – Popular with vegetarians; high protein content.
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Sweet Potato Flour – High in fiber and carbohydrates; mildly sweet.
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Chickpea Flour – Widely used in Mediterranean cuisine.
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Hazelnut Flour – Common in pastry-making.
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Walnut & Cashew Flour – Nutrient-dense nut flours.
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Chestnut Flour – Naturally sweet; reduces need for added sugar.
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Peanut Flour – Rich in vitamin E, fiber, and minerals.
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Lupin Flour – High-protein, low-fat, gluten-free legume flour.
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Pea Flour – Made from roasted yellow peas; used like corn semolina.
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Grape Seed Flour – Extremely high antioxidant content (ORAC value); ideal for baking and smoothies.
Higher-Quality Flours Containing Gluten
Einkorn (Zea) Flour
An ancient grain with low gluten content, rich in fiber, protein, lysine, magnesium, and vitamins A, B, C, and E. Easily digestible and traditionally used in Greek cuisine.
Dinkel (Spelt) Flour
An ancient wheat variety with higher protein and mineral content than modern wheat. Contains gluten of a different structure, often tolerated by people with mild gluten sensitivity. Highly nutritious and flavorful.
* Glycemic Index (GI)
The glycemic index ranks foods (0–100) based on how quickly they raise blood glucose levels. Low-GI foods digest more slowly and help maintain stable blood sugar, reducing hunger, inflammation, and the risk of metabolic syndrome, cardiovascular disease, and weight gain.
A low-GI diet supports better health, appetite control, and sustainable weight management.