Nutrition – Wheat: What gluten-free alternatives are there? – Health

Wörthsee (dpa/tmn) – White flour (type 405/550) is an important ingredient in many baking recipes. But not everyone can or wants to use wheat flour, for health reasons, for example, or because it is out of stock in the supermarket.

Food blogger Kathrin Runge develops her own recipes for cakes, muffins, cookies and bread. On her blog “Baking Makes You Happy” she features ideas of her own, including wheat-free, sugar-free treats, or vegan baking recipes.

What alternatives are there to classic wheat flour?

Kathrin Runge: Wheat flour can almost always be replaced with light spelled flour (Type 630). Does not change the taste or consistency. However, the recipe is not gluten free.

Wholemeal flour can also be an alternative. But you definitely need more liquid so the dough doesn’t get too dry. And the taste changes as a result.

What ingredients are suitable for gluten-free baking?

Kathrin Runge: You can use rice flour, coconut flour, or almond flour, finely ground almonds, or walnuts for this. You can also grind oatmeal beautifully. They are also usually gluten free.

However, if you have celiac disease, an inflammatory bowel disease, and therefore cannot tolerate gluten at all, you should play it safe. Next, you need to make sure the packaging explicitly says gluten-free.

What’s different about baking with gluten-free flour types?

Kathrin Runge: Since gluten is not used as a binding agent, rice, almond and coconut flour have completely different properties. So if you simply try to replace wheat flour with gluten-free flour, you’ll get a completely different result.

Both the taste and consistency differ greatly from the original. So I would recommend using tried and tested gluten free recipes.

If you want to modify recipes yourself, you need to feel your way slowly. Guar gum or locust bean gum, flea seed hulls or chia seeds are suitable as additional binders. A teaspoon is usually enough. Unfortunately, there are no exact conversion tables.

When you bake with coconut flour, you definitely need a lot more liquid. Otherwise the cakes would end up rock hard or completely dry.

For example, in biscuits, ground almonds work best as a gluten-free alternative to wheat flour. However, it should not be confused with almond flour. The difference: almond flour is deoiled and therefore contains less fat.

If you bake bread with almond flour, you shouldn’t be surprised if there is a slight flavor of marzipan. But that’s exactly what’s so exciting about trying alternatives.

© dpa-infocom, dpa:220530-99-484105/4

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