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  • Special Diets

Gluten‑Free Flour Guide: Ratios, Nutrition & Fool‑Proof Blends for Better Baking

Master rice, sorghum, tapioca and xanthan gum to mimic wheat texture—no gritty cupcakes ever again.

0.0(0)
FTINPWV
Gluten‑Free Flour Guide: Ratios, Nutrition & Fool‑Proof Blends for Better Baking
Gluten-Free

Hook

**A 60 : 20 : 20 blend of rice, potato and tapioca starch rivals all‑purpose wheat flour in crumb softness—minus the gluten.**

TL;DR

- Base: 60 % whole‑grain flour (brown rice, sorghum) - Light starch: 20 % (tapioca, potato) - Binder: 0.5–1 % xanthan/psyllium per recipe - Add 10 % fat or moisture to counter dryness

Why flour blends matter

Gluten provides elasticity and gas retention—no single GF flour replaces all functions; blends balance **protein, starch and binding gums**.

Whole‑grain base flours

| Flour | Protein | Fibre | Flavour | |-------|---------|-------|---------| | Brown rice | 7 % | 4 % | Neutral | | Sorghum | 8 % | 6 % | Mild, sweet | | Buckwheat | 12 % | 10 % | Earthy |

Binders & structure boosters

- **Xanthan gum**: 0.5 tsp per cup flour. - **Psyllium husk**: 1 Tbsp per cup; adds chew. - **Egg whites or ground flax** for extra lift.

All‑purpose blend formula (1 kg)

- 600 g brown rice flour - 200 g potato starch - 180 g tapioca starch - 20 g xanthan gum Shake well; store airtight 3 months.

Substitutions & ratios

| Wheat flour | GF swap | |-------------|--------| | 1 cup | 1 cup house blend + 1 Tbsp liquid | | Bread flour | 50 % sorghum + 50 % oat + 1 Tbsp psyllium per cup |

Pro tips

- **Rest batter 30 min** to hydrate gums. - Bake 5 °C lower & longer for even crumb. - Weigh flours—volume varies by 20 %.

Myth vs fact

| Myth | Fact | |------|------| | "GF baking is always dense." | Correct blend + binder produces airy loaves. | "Almond flour can fully replace wheat." | High fat, zero elasticity—needs starch & gum support.

Take‑home message

Combine a whole‑grain base, light starch and small amount of gum; weigh ingredients and let the batter rest—gluten‑free pastries can be just as tender as wheat versions.

References

1. Aguilera JM et al. *Food Hydrocolloids* 2023. 2. Arendt EK & Dal Bello F. *Gluten‑Free Cereal Products*, 2022.

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