Last Updated on December 7, 2023 by Cathy
Many of the basic ingredients used in baking such as all-purpose flour are not allowed in the paleo diet. Even alternative flours such as rice or quinoa flour are not allowed because they are grain-based. Fortunately, there are still plenty of paleo flour substitutes that work just as well.
Gluten sensitivity can create an inflammatory immune response in the gut which can eventually lead to autoimmune diseases. By stimulating the immune cells it causes digestive issues and chronic inflammation. Gluten may cause damage to the gut lining creating gaps also known as a leaky gut. A leaky gut allows toxins and food particles to pass into the bloodstream and the blood-brain barrier.
As the widespread inflammation continues, harmful bacteria and yeast overgrowth (Candida) take over wreaking havoc throughout the entire body. Multiple sclerosis (MS) is known to be caused by chronic inflammation and impairs the body’s ability to absorb certain nutrients.
Although grains have been around for thousands of years, it wasn’t until recently that the modern grain began to change. Today wheat is void of any nutrients and highly processed.
Researchers have discovered gluten triggers neurological antibodies that cause demyelination. It also creates vitamin and mineral deficiencies disrupting the nervous system.
Gluten-Free Flours
When I first went gluten-free, back in 2004, it was very hard to find flour substitutes. In my area, there were no Whole Foods, Trader Joe’s, or Natural Grocers, there wasn’t even a gluten-free aisle at my local grocery store.
Today, that has all changed, and finding gluten-free flour has become a lot easier to find. There are many gluten-free flours but not all gluten-free flours are paleo. Many common gluten-free flours, like rice flour or chickpea flour, are grain or legume-based flours. You will need to read the ingredient labels of all flours.
Fortunately, paleo-approved flours are getting easier to find in different stores. Stores may carry them in the bulk section where they are less expensive. Just be sure to read the ingredient list.
Paleo Flour Substitutes
One of the biggest challenges when switching to the Paleo diet is finding an appropriate substitute for wheat flour. Most gluten-free flours don’t have the elasticity to hold it together with the way wheat flours do. Below is a list of some common Paleo flours:
Almond Flour
It has a nutty flavor that works well with many recipes and is made from blanched, finely ground nuts. Almond meal is made from either blanched almonds or with the skin on. To save money you can make almond flour or grind the blanched almonds in a food processor. It’s best to store it in the refrigerator to extend its shelf life.
Arrowroot Flour
Also known as arrowroot starch. It makes a great substitute for cornstarch and gives a light texture to baking goods. It’s also useful as a thickener in recipes like gravies. It also works great in batter recipes for fried foods like chicken tenders. It is safe to store arrowroot in the pantry.
Cassava Flour
Made from cassava root, it’s not only grain-free but it’s also nut-free. Cassava four is excellent as a substitute for wheat flour and has a very mild flavor. It is a little harder to find in stores even natural grocery stores don’t usually carry it. However, it is available online at places like Amazon, VitaCost, or Thrive Market.
Coconut Flour
Made from ground coconut meat. It has a coconut flavor but when used in combination with other flours, like almond, it’s not as noticeable. It is high in fiber, protein, and fat, so coconut flour is a good option when baking cakes or cupcakes. It’s best to store it in the refrigerator to extend its shelf life.
Tapioca Flour
Also known as tapioca starch. It’s made from the root of the cassava plant except it’s a starch extracted from the root. It is very similar to arrowroot flour, however, tapioca flour gives a little more elasticity so it works great for tortilla recipes. It is safe to store tapioca flour in the pantry.
Tiger Nut Flour
An edible starchy tuber that is not from a nut as the name might imply. It has a slightly sweet and nutty flavor and works well in combination with other flours, it works great in all baking recipes. Tigernut is a resistant starch which means it’s very beneficial for your gut by feeding the good bacteria. It is a good source of healthy fats plus it’s high in fiber. Tiger nut is a prebiotic, which means it feeds the good bacteria in your gut and supports a healthy immune system. It is safe to store tiger nut flour in the pantry.
Carbohydrates
One mistake people make when they stop eating gluten, is they think it’s okay to eat lots of non-gluten treats. Sure, it’s okay to eat an occasional treat but not every day or with every meal.
Flour, whether it’s from grains or grain-free, has carbohydrates. There are three different types of carbohydrates, simple, complex, and fiber. Fiber carbohydrates come from fruit, vegetables, and nuts which contribute to digestive health.
Complex carbohydrates are found in starchy vegetables such as sweet potatoes, parsnips, and beets. They provide a small level rise in blood sugar, they also include sustained energy and many different nutrients.
Simple carbohydrates or fast-acting, are the carbohydrates you need to pay attention to. The carbs are digested and absorbed quickly leading to sugar highs and insulin spikes. Natural sugars like fruit or added sugars like in a cookie are examples of simple carbohydrates.
When baking with grain-free flour, read the nutritional label and pay attention to several carbohydrates. Carbohydrates increase blood glucose levels (blood sugar).
If you eat simple carbohydrates in moderation you will avoid the constant sugar cravings and sugar spikes. Harmful bacteria and yeast overgrowth feed off sugar, both are very common in people with MS, in other words, stop feeding it.
Enjoy Your Paleo Flour Substitutes
It’s okay to enjoy occasional grain-free baked goods. Nevertheless, it’s best to eat a diet full of dark green leafy vegetables, non-starchy vegetables, berries, animal protein, and high amounts of good fats. By doing so it removes the inflammation, stops the progression, puts you into full remission, and possibly reverses your systems.
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Paleo Flour Substitutes
