Point Values of Gluten-Free Flours, Starches, and Ground Meals
This post replaces last year’s “Point Values of Gluten-Free Flours.” Why and what’s new?
- 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 |
| Amaranth flour | 12 |
| Buckwheat flour | 12 |
| Bean flour, black | 12 |
| Bean flour, chickpea | 12 |
| Bean flour, fava | 8 |
| Bean flour, garfava | 8 |
| Bean flour, white | 8 |
| Buckwheat flour | 12 |
| Corn flour | 12 |
| Coconut flour | 8 |
| Millet flour | 12 |
| Montina flour | 12 |
| Potato flour (not starch) | 16 |
| Quinoa flour | 12 |
| Rice flour, brown | 16 |
| Rice flour, sweet | 15 |
| Rice flour, white | 16 |
| Sorghum (jowar) flour | 12 |
| Soy flour | 12 |
| Teff flour | 12 |
| STARCHES | POINTSPLUS values: 1 cup |
| Arrowroot starch | 12 |
| Cornstarch | 13 |
| Potato starch | 16 |
| Tapioca starch (sometimes called tapioca flour) | 12 |
| GROUND MEALS | POINTSPLUS values: 1 cup |
| Almond flour/meal | 20 |
| Cornmeal | 12 |
| Flaxmeal | 16 |
The Food ReFashionista 
I got this from a friend of mine who is a Gluten Free Baker… thought you might be interested.
Flour 1 (weakest strength; most carbohydrates)
White Rice Flour 1 3/4 cup
Potato Starch 2 cups
Tapioca starch 1 1/2 cups
Flour 2 (moderately strong; carbohydrate/protein combination)
White Rice Flour 3/4 cup
Potato Starch 4 cups
Guar gum 5 tablespoons
Albumen 1/2 cup
Flour 4 (stronger; higher in protein from soy flour)
White Rice Flour 1 1/2 cups
Tapioca Starch 1 3/4 cups
Soy flour (defatted) 2 1/4 cups
Flour 5 (the strongest; high protein from soy and whey)
White Rice Flour 1 3/4 cup
Tapioca Starch 1 1/4 cups
Soy Flour (defatted) 1 3/4 cups
Whey Powder 1/2 cup
xxx
Thanks, these blends are interesting. The first two, which are high in carbs, have way more starch than flour by astonishing amounts. I try hard to keep the starches down because they’re high in calories. Re the soy flour: how is it defatted? Is that the way it automatically comes or do you have do something? Any ideas?
It ain’t cheap but you can get it from Amazon in 50lb bags: http://www.amazon.com/Defatted-Bakers-Soy-Flour-Pound/dp/B000FJQVCC
or from myspicesage: http://www.myspicesage.com/soy-flour-defatted-p-572.html?CAWELAID=484660954&cagpspn=pla&gclid=CNH74_3w068CFQ1vhwod_Bmbeg
Wow…who knew? I realize that my list isn’t complete, unfortunately. Sigh.
Finding a good mix of flours for baking is so daunting. I bake my breakfast muffins with just almond flour – I think the taste is awesome. But finding a good mix for bread/cookies/cakes – that has been a challenge.
Bob’s Red Mill has an “all purpose” GF flour – but I cannot stand the taste.
And anything with Rice, Corn or Potato starches or flours spikes my blood sugar something fierce. GF and Sugar Intolerance together makes for an interesting combo.
It certainly does…you could use almond meal…it is high in proteins rather than carbs. Lots of GF bakers are using it; I tend to stay away because of the high fat content. Quinoa and bean flours are also lower in carbs and higher in protein. Tapioca starch might be better; it is lower in carbs than potato starch.
One of my saviours has been the bean bakes which I now post on the bean bake blog. I always have a sweet bean bake in the fridge and eat them at breakfast and for snacks. No flour; low in carbs; high in protein; very filling.
Hope this helps!
YAY for coconut flour! ❤
I know…those point values really show where the fats and carbs have been hiding. 🙂
The Premium Cassava Flour has been tested to perform well for cookies, brownies, cakes, muffins, pancakes, tortillas, breads/buns and pizza crusts.
Thanks for this information. At the moment, only tapioca starch is available in my corner of the world, not cassava flour. But I’m looking forward to trying it. 🙂
Thanks so much for this list! Very detailed and very helpful for those of us who need it!
You’re welcome! I needed it and figured other people did as well.