05 Sep Gluten Free Substitutions

Did you know what wheat is an inflammatory food ?

Many people are unaware that they suffer from the adverse effects of gluten, the protein derivative of wheat and other grains component, which can cause a cascade of inflammatory reactions within the small intestine to produce symptoms such as cramping, abdominal pain, bloating, gas, and diarrhea.

I was also unaware of this and suffered from many gastrointestinal symptoms during my early twenties. However, once I cut out wheat from my diet and became “gluten free,” my overall gut health has improved significantly.

The good news is that being gluten free does not mean that you have to give up pasta, breads, bake goods, etc. Now a days, there are arrays of gluten-free products and substitutions.

Here is a simple guideline for wheat flour substitutions and a recipe for a gluten free flour mix that I use when cooking or baking. Give it a try!

Substitute 1 tablespoon (15 ml) Wheat Flour with:
1 ½ tsp  Arrowroot starch
1 ½ tsp Cornstarch
1 tbsp Potato starch or flour
1 tbsp White rice flour
1 tbsp Tapioca starch or flour
1 tbsp Bean flour (garbanzo/chickpea)
2 tbsp Quick-cooking tapioca
1 1/2 tbsp Gelatin powder (unflavored)

Gluten-Free Flour Mix:
1 cup of this mixture can replace 1 cup of wheat flour in a recipe.

4 cups White rice flour
1 ⅓ cup Potato Starch
1 cup Tapioca flour.

Sift ingredients together and store in an airtight container.
Refrigerate for longer storage periods.

Namaste, Dr. Laura

Source:Adapted from Gluten-Free Diet: A Comprehensive Resource Guide 2008 by Shelley Case, Dietitian. www.glutenfreediet.ca Reprinted with permission.