The Review of the 7 Best Non-Wheat Flour Alternatives For Your Pantry

In the Paleo lifestyle, wheat flour is as anathema as Pop Tarts and Oreos, both of which, of course, contain flour.  All joking aside wheat flour has some problems.  One, it is full of anti-nutrients, such of gluten, which as the name would suggest, works against the body working at its optimal level due to its inflammatory effects.  Second, flour is processed wheat so much of the nutrient-benefits of the wheat bran, such as complex carbs & fiber, have been largely stripped away.  What remains?  A high-calorie, nutrient-sparse powder…ideal for baking…not so ideal for your health.   For your consideration…a review of the 7 best non-wheat flour alternatives for your pantry.

It would be cruel to eliminate flour in general from your world.  Though wheat flour is not ideal, we still need forms of flour for baking and cooking.  What kind of world would it be never to eat pancakes, biscuits, cookies, et al.?  Being a strict dogmatist of anything is not good for ideal living.  So let’s begin the review of the 7 best non-wheat flour alternatives so the next time you have a hankering for banana bread you will be aware of the options at your disposal.

For proper comparison, let’s include the nutritional information of regular all-purpose wheat flour.  This might help because honestly we never bother to look at it prior to using it.

• Serving size: 30 grams (1/4 cup)
• 110 calories
• 0 grams of fat
• 22 grams of carbs
• 1 of which is fiber
• 0 of which is sugar
• 4 grams of protein

As you can see, not a lot of nutrition…a lot of carbs…and very little fiber since it is has been discarded.

Now before we begin the review of the 7 best non-wheat flour alternatives, a couple of things:

1. The following 7 non-wheat flour alternatives are gluten-free.
2. I will give you the best brand product for the alternative.  Click on the link if you would like to purchase it on Amazon.
3. A great primer for this article is our article or podcast on the Role of Prebiotics on the body.

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Coconut Flour

• Serving size: 35 grams (1/4 cup)
• 150 Calories
• 5 grams of fat
• 5 grams of saturated fat
• 21 grams of carbs
• 13 of which are fiber
• 2 of which are sugar
• 6 grams of protein

Coconut Flour comes from the dried flesh of coconuts.  Most of the fat has been removed explaining why one serving has so little amount of fat (especially for coconut).  Aside from that it is very high in fiber (13 grams; 50% of RDA), a great source of protein, and low in sugar..  It scores low on the glycemic index meaning it doesn’t spike your blood sugar after ingestion.  Perhaps best, it is a great prebiotic, making it ideal fuel for our probiotic bacteria and a generator of medium chain fatty acid, loved by the colon.

Takeaway:  Coconut flour can be rather dry & fibrous so only use about 1/2 the amount you would use for regular flour in a typical recipe.  More eggs please!  But overall a fabulous non-wheat flour alternative. Grade: A-.

Best product: Anthony’s Organic Coconut Flour.

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Coffee Flour

• Serving size: 1 Tablespoon (10 grams)
• 35 calories
• 0 grams of fat
• 7 grams of carbs
• 6 of which are fiber
• 0 of which are sugar
• 1 gram of protein

Most people are unfamiliar with coffee flour.  It isn’t made up of grounded up coffee beans, but rather the fruit pulp of the pods in which originate the coffee beans.  Similar to the beans, coffee flour is very phytonutrient dense, chock full of antioxidants, potassium, and fiber (if you equalize the serving size to coconut flour it has 18 grams of fiber).  No sugar!

The con is that it is pretty strong flavored, thus best as a supplement to another non-wheat flour alternative (e.g. almond, coconut, etc.).  Add a couple of tablespoons to your recipe to give it a coffee flavor zing or add add it to smoothies.

Takeaway: A supplement flour not really suitable for overall baking.  For that reason, Grade: C.  But as a supplement: A

Best product: Trader Joe’s Coffee Flour

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Green Banana Flour

• Serving size: 30 grams (1/4 cup)
• 100 calories
• 0 grams of fat
• 25 grams of carbs
• 2 of which are fiber
• 1 of which is sugar
• 1 gram of protein

We have spoken ad nauseam, both on the podcast and print, about the benefits of unripened, green bananas.  They are the most inexpensive prebiotic food on the planet.  Just buy your bananas as green as possible, throw them into your smoothie or other foods and “Voila!”  Your prebiotic bugs are enjoying a veritable cornucopia of resistant-starch goodness.

Takeaway: Green banana flour has a great taste, especially in baked goods.  Similar to coconut flour it is dry and soaks up a lot of fluid so only use approx. 1/2 flour you would in a regular wheat flour recipe.  More eggs please!   Note: that cooking the banana flours nullifies much of the resistant starch goodness.  For this reason, and the fact that it is high in carbs, low in fiber, and protein it is average as the main flour alternative. Grade C.  As a tablespoon supplement for prebiotic resistant starch in smoothies: A-

Best product: Wedo Banana Flour

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Almond Flour

• Serving size: 28 grams (1/4 cup)
• 160 calories
• 14 grams of fat
• 1 of which is saturated
• 6 grams of carb
• 3 of which is fiber
• 1 of which is sugar
• 6 grams of protein

The gold standard of non-wheat flour alternatives, almond flour has been a long-heralded staple for many years.  Similar to almond milk, it was the first alternative in the clean eating world to gain traction.  And for good reason, it is very high in polyphenols and a great source of prebiotics, manganese, magnesium, Vitamin E, and copper.

Vis-a-vis macronutrients, almond flour is very high in the heart-healthy monounsaturated fats (MUFAs), but also moderately high in polyunsaturated fats (PUFAs) as well.  PUFAs are problematic when oxidized by heat, light, and pressure so when pulverizing and heating the almonds for the flour, their PUFA become slightly oxidative (inflammatory).

Takeaway: Almond flour is a nutty in taste and high in calories, so beware.  Aside from that it is the gold standard of conventional non-wheat flour alternatives.  Great source of fats, protein, & fiber yet low in carbs & sugar.   High in nutrition and versatile.  Should be a mainstay in your pantry. Grade: A-

Best Product: Bob’s Red Mill Almond Flour

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Cassava Flour

• Serving size: 30 grams (1/4 cup)
• 110 calories
• 0 grams of fat
• 22 grams of carbs
• 2 of which are fiber
• 0 of which are sugar
• 0 grams of protein

Cassava (commonly called Yucca) is a tuberous root indigenous to South America where it is commonly grounded into flour.  The good news is that studies demonstrate that ingesting cassava lowers blood glucose levels.  It is also a resistant starch prebiotic source.  The bad news is that overall it is not too nutrient-dense.  Cassavas are high in calories and carbs, and not much else.

Takeaway: At least with the actual tuber you are getting the fiber but with its flour, you aren’t.  Thus, it isn’t the best choice.  Pass it up.  Grade: D+.

Best Product: Otto’s Cassava Flour

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Hazelnut Flour

• Serving size: 1/4 cup (28 grams)
• 180 calories
• 17 grams of fat
• 1 of which is saturated
• 5 grams of carbs
• 3 of which are fiber
• 1 of which is sugar
• 4 grams of protein

Hazelnut flour is not that popular in the States, but in Europe and Latin America it is.  Perhaps it should be getting a little more love, for hazelnut flour is high in manganese, magnesium, Vitamin E, and of course, the heart healthy unsaturated fats seen in most nuts.  Hazelnut flour, per independent studies, has been show to reduce LDL “bad” cholesterol and improve overall cardiovascular health.

Takeaway: Similar to almond flour, it has a nutty taste and oxidizes relatively quickly when heated.  High in fat, low in carbs but average in fiber and protein compared to almond fiber.  For this reason, Grade: B-.

Best Product: Bob’s Red Mill Hazelnut Flour

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Potato Flour

• Serving size:3 Tablespoons (34 grams)
• 12 calories
• 0.5 grams of fat
• 27 grams of carbs
• 2 grams of fiber
• 0 grams of sugar
• 3 grams of protein

Similar to cassava flour, potato flour is not too high in nutrients.  It is a great prebiotic source though.  Similar to coffee and green banana flour, it is best as a supplement to include with the superior coconut and/or almond flours.

Takeaway: An Oates to your Hall; an Andrew Ridgley to your George Michael, potato flour is a great sidekick in small amounts.  It shouldn’t, however, big the main attraction of the show.  Add it to a smoothie to get some great resistant starch.  As a stand-alone flour, Grade D+.  As a supplement to other flours, Grade: C+.

Best Product: Bob’s Red Mill Potato Flour

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Of course you could have all these non-wheat flour alternatives in your pantry, but honestly it isn’t necessary.  Try both almond and coconut flour and whichever taste and texture you prefer make that your preferred non-wheat flour alternative.  The others, like coffee flour or green banana flour, are great supplements to add here and there. Either way, all seven are gluten-free.  Your belly and brain will appreciate that in the end!

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