Point Values of Gluten-Free Flours, Starches, and Ground Meals
- More flours: I’m finding new GF flours in my own small corner of the world, and you’re probably seeing them too. The main change here is the growing variety of bean flours, which is welcome to dieters because they are lower in calories and higher in proteins than other flours.
- No descriptors: I’ve dropped the brief descriptions of the flours. I was never entirely comfortable with them because I hadn’t used all the flours and was relying on other people’s information and taste buds. Moreover, as more people require GF diets, the amount of information on the Internet increases exponentially. Just google an ingredient, and you’ll find out a lot more information than I could provide in the space I had.
- Three lists instead of one list: Gluten-free bakers have to create blends of ingredients to replace wheat flour because no one flour, even with xanthan or guar gum, can work in all recipes. Essentially, we pick and choose among three types of ingredients: flours, starches, and ground meals. Having three lists reflects this reality.
- Elimination of the Points Program values: Last year, this time, Weight Watchers was just switching programs so I had both. Now I have just the point values from the PointsPlus Program.
New to GF baking? I’m sure the whole GF “scene” is just plain daunting. That’s certainly where I was a year ago.
However, once you learn the ropes, you will find yourself mixing and matching ingredients based on the type of baking you’re doing, the tastes and textures you’re looking for, the nutrients you want and, if you’re dieting, the point value of the flour. (For non-Weight Watchers: one point is roughly 50 calories.)
Some suggestions for getting started:
- Read gluten-free cookbooks and blogs.
- Try out different recipes and flour blends.
- Don’t be afraid to experiment; even mistakes are usually edible.
- Check out Baking Gluten-Free “Quick” Breads: FAQs.
- Check out How to Blend Low-Calorie, Gluten-Free Flours/Starches.
FYI: One cup of wheat flour is 8 points.
|FLOURS||POINTSPLUS values: 1 cup|
|Bean flour, black||12|
|Bean flour, chickpea||12|
|Bean flour, fava||8|
|Bean flour, garfava||8|
|Bean flour, white||8|
|Potato flour (not starch)||16|
|Rice flour, brown||16|
|Rice flour, sweet||15|
|Rice flour, white||16|
|Sorghum (jowar) flour||12|
|STARCHES||POINTSPLUS values: 1 cup|
|Tapioca starch (sometimes called tapioca flour)||12|
|GROUND MEALS||POINTSPLUS values: 1 cup|