Is Brown Rice Heathier Than White?

IS brown rice healthier than white? In my opinion this is contradictory, in theory brown rice has more nutrients but it also has more arsenic which is toxic.

Brown rice is considered healthier due to the grain not being processed, stripped of all its nutrients. There is more fiber, antioxidants, vitamins and minerals in brown rice.

It holds all of its nutrients intact but sadly brown rice is also known for having higher content of arsenic (one of the world’s most toxic elements). Arsenic is absorbed through the soil and environment, but is more often dispensed in water. Rice is more susceptible being that rice is grown in flooded fields called rice paddies.

Rice flour is very popular in the gluten-free population, if you would like some alternatives check out Top 5 Gluten-Free Flours.

Arsenic is further discussed below.

White rice is processed by having its bran and germ removed making it more refined and polished than brown rice. This also leaves few essential nutrients but also reduces amounts of arsenic.

Washing the rice removes arsenic partially and cooking the rice in 5 times the amount water and rinsing it after it is cooked greatly reduces the amount of arsenic found in it.

Watch How to reduce Arsenic in rice

USDA Nutritional Content of White Rice(1)

Calculated per serving of 100g

Calories: 340k cal.

Protein: 6.38 g

Carbohydrates: 78.72 g

Fiber: 2.1 g

Iron: 3.06 mg

Niacin: 3.404 mg

Additional Vitamins & Minerals for White Rice (5)

Amounts per cup (195g)

Thiamin (B1): 22% of the RDI

Niacin (B3): 20% of the RDI

Pantothenic acid (B5): 15% of the RDI

Iron: 16% of the RDI

Magnesium: 11% of the RDI

Phosphorus: 13% of the RDI

Zinc: 15% of the RDI

Copper: 16% of the RDI

Manganese: 90% of the RDI

Selenium: 40% of the RDI

USDA Nutritional Content of Brown Rice (2)

Calculated per serving of 100g

Calories: 356 k cal

Protein: 8.89 g

Carbohydrate: 77.78 g

Fiber: 8.2 g

Iron: 0.8 mg

Additional Vitamins and Minerals for Brown Rice(4)

Amounts per cup (195g)

Thiamin (B1): 49% of the RDI

Niacin (B3): 47% of the RDI

Pyridoxine (B6): 47% of the RDI

Pantothenic acid (B5): 28% of the RDI

Magnesium: 66% of the RDI

Phosphorus: 62% of the RDI

Zinc: 25% of the RDI

Copper: 26% of the RDI

Manganese: 346% of the RDI

Selenium: 62% of the RDI

Additional Benefits of Brown Rice(3)

  1. Essential polyphenols (help manage blood pressure and keeps blood vessels healthy and flexible)
  2. Antioxidants (helps with immune system)
  3. reduces hormone surges (stabilizes blood sugar)
  4. High in Manganese(good for healing, nerve function, sugar regulation)
  5. When brown rice is sprouted or germinated it creates high amounts of gamma-aminobutyric(GABA) and high nutritional value. It has elevated amounts of proteins and good enzymes

What is arsenic? (4, 6)

Arsenic is a natural element of the earth’s crust, which is highly toxic, and can cause cancer and skin lesions when there is long-term exposure.

It can be found in water, soil and rocks, with levels varying in different areas. Arsenic in water contaminates populations through drinking and cooking water and well as the crops through irrigation. It is found in the water in numerous countries throughout the world some of these countries are United States, Mexico, Argentina, India, China, Chile.

It is also found in pesticides, herbicides, wood preservatives, fertilizers, and coal among other sources of pollutants. And often dispersed in the water and soil in which rice paddies

In the past when cotton fields was the main crop in the south central United States, farmers used arsenic-based pesticides. The soil still has residual and is contaminating the rice paddies that currently cover the fields that were once covered by cotton. Rice absorbs more arsenic than other crops which makes it the largest food source of inorganic arsenic.

There are two types of arsenic:

  1. Organic arsenic: mainly found in plant and animal tissues.
  2. Inorganic arsenic: found in rocks and soil or dissolved in water. This is the more toxic form.

Arsenic is found in nearly all food and drinks in diminutive amounts, with rice being the biggest food source of inorganic arsenic.

The Nutritional Benefits of Corn

Corn is one of the most popular foods around the world. Also, known as maize (Zea mays), it origins started in this continent of America. The Aztecs and Mayans used it as an essential form of their diet.
Centuries ago they used a process called nixtamalization which involves cooking corn in an alkaline solution of calcium hydroxide, or lime water.

Here in the United States, in the Southern states it was popular to grind the corn without a prior process, mix it with water and make corn cakes. It has since evolved and is used in many different products such as popcorn, cornbread, tortilla chips, polenta, corn syrup and corn oil.

As the owner of Gluten-Less Flour I am promoting flour and products that I myself believe in. As an Amazon Associate I earn from qualifying purchases, but rest assured that it will by no means change the price of the product. Full Disclosure

Corn has various health benefits, providing various essential minerals such as manganese, iron, copper, magnesium, zinc. Corn encourage digestion due its high fiber content.

You can find corn in a variety of colors that have the a slight different variety of earthy, sweet taste. With some products such as cornstarch is tasteless.

Although corn in it’s purest form has the most nutrients, some of these can get lost in processing. Enriched products such as cereals often enhance their products with vitamins and minerals.

Cooking Light has 66 Healthy Corn Recipes, there is guaranteed at least one you might like! Link Here

Nutritional Facts Raw Corn

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Nutrition facts for 3.5 ounces (100 grams) according to USDA

  • Calories: 86 kcal
  • Water: 76.05 gm
  • Protein: 3.27 g
  • Carbs: 18.7 g
  • Sugar: 6.26 g
  • Fiber: 2 g
  • Fat: 1.35 g
  • Calcium, Ca: 2 mg
  • Magnesium, Mg: 37 mg
  • Phosphorus, P: 89 mg
  • Potassium, K: 270 mg
  • Vitamin C: 6.8 mg


Nutritional Facts Sweet, Yellow Corn Boiled

Nutritional facts for 3.5 ounces (100 grams) according to USDA

  • Calories: 96 kcal                             
  • Water: 73.41 g
  • Protein: 3.41 g
  • Carbs: 18.7 g
  • Sugars: 4.54 g
  • Fiber: 2.4 g
  • Fat: 1.5 g
  • Calcium, Ca: 3 mg
  • Iron, Fe: 0.45 mg
  • Magnesium, Mg: 26 mg
  • Phosphorus, P: 77 mg
  • Potassium, K: 218 mg
  • Vitamin C: 5.5 mg

Nutrition Facts Corn Flour

Nutrition facts for 3.5 ounces (100 grams) according to USDA

Brand: Bob’s Red Mill Natural Foods, Inc.

Nutrition facts for 3.5 ounces (100 grams) according to USDA

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Brand: Goya Foods, Inc.

  • Calories: 361 kcal
  • Protein: 7 g
  • Carbs: 77 g
  • Sugar: 0 g
  • Fiber: 7 g
  • Fat: 4 g
  • Calcium, C: 220 mg
  • Iron, Fe: 5.4 mg
  • Sodium, Na: 0 mg
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Need a crash course on making gluten free corn tortillas? Simple Vegan Blog has a great one! Link Here 

Recipe for Vegan Gluten Free Corn Pancakes- A Virtual Vegan

Why do the Nutritional Values Change?

You might have noticed that the amounts of nutrition vary from product to product, this is due to processing. The farthest a product changes from its original form the more vitamin and nutrients that it loses.

Processing can be anything from boiling, milling, sprouting, steaming etc. Time and temperature can have a considerable impact on the vitamin status.

It is not all negative, it also removes harmful microorganisms that are likely to harm us. Minerals, and especially vitamins are affected by processing1.

Processing has four main reasons for which it was created2

  • Preservation
  • Palatability
  • Transportation
  • Everyday convenience

Thankfully processing is evolving and processing methods have become gentler, and non-thermal. Enriched products put vitamins and minerals back into the products to help with the nutritional quality.

The best and healthiest way to eat food is in its original form. This is not always possible therefore it is important to remember to eat a good variety of foods to get the necessary amount of daily nutrients that are needed for your everyday body needs.

Important Points Worth Mentioning

Corn is mostly composed of carbs and fiber, but it also contains protein. The proteins in corn are inadequate and lack  some essential amino acids.

The sugar in corn is not a high-glycemic food, it ranks medium to low in glycemic index3.

Corn also has a dark side and it is fungi called mycotoxins these can occur prior to harvesting or when stored improperly. Eating high amounts of corn with this fungi can cause cancer, and birth defects that can cause disability or death4.

Extrusion cooking has been found to inactivate some of the mycotoxins, leaving some to require severe extrusion conditions to detoxify the corn5.


1. Reddy MB, Love M. The impact of food processing on the nutritional quality of vitamins and minerals. Adv Exp Med Biol. 1999;459:99-106. doi: 10.1007/978-1-4615-4853-9_7. PMID: 10335371.

2. Knorr D, Watzke H. (2019) Food Processing at a Crossroad; Frontiers in Nutrition

3. (2021)Glycemic Index: The University of Sydney

4. Wang LD, Yang HH, Fan ZM, Lü XD, Wang JK, Liu XL, Sun Z, Jiang YN, He X, Zhou Q. Cytological screening and 15 years’ follow-up (1986-2001) for early esophageal squamous cell carcinoma and precancerous lesions in a high-risk population in Anyang County, Henan Province, Northern China. Cancer Detect Prev.

5.   Bryant, C. M., & Hamaker, B. R. (1997). Effect of lime on gelatinization of corn flour and starch. Cereal chemistry74(2), 171-175.

Kuccu Stand Mixer 6 Qt Review

Overall Rating: 8/10

Are you looking for a cheap, good quality stand mixer? You have found it! The Kuccu is a high quality stand up mixer with a great price tag.

It does not have a price tag as high as more well-known mixers, regardless it is sturdy and well-built. It is great for home kitchens.

What to expect:

6-QUART HIGH CAPACITY – Large stainless steel mixing bowl is included offering a good capacity. Each purchase comes with a dough hook, flat beater, wire whip, and pouring shield perfect for avoiding mess. This is a bakers dream, perfect for making cakes, bread, cookies, pastry, muffins and waffles.

6 SPEED – 660W high performance motor, plenty of control between the 6 speeds for allowing choosing from a slow stir to a fast mix. It is impressive span of mixture thickness from mixing bread dough, thick batters, to making meringues, and whipping soft creams. There are additional lower speeds for stirring and finessing your most delicate concoctions.

As the owner of Gluten-Less Flour I am promoting flour and products that I myself believe in. As an Amazon Associate I earn from qualifying purchases,  but rest assured that it will by no means change the price of the product. Full Disclosure 


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Speeds 1-3: heavier dough: dough hook attachment – breads and pastry

Speeds 2-4 : medium to heavy mixture: beater attachment – sponge or crepe

Speeds 5-6: light mixtures: whisk attachment- creams and egg whites


Easy to use and clean-up. Dough hook, whisk, and beater are easily secured to the shaft. The dough hook and paddle are solid metal, sturdy and durable. Be careful to not throw out attachments, they are buried in the foam side pieces. Do not use dishwasher for attachment as the paint might come off.


Mixer includes safety guards that prevent overheating after 15 minutes of usage it will auto shut off. There are double handles on mixer bowl to help with handling. Mixer comes with suction cups that hold the mixer in place. Pouring shield helps with splashing and cleanup.


It is easy enough for children to use and understand. The shield blocks from messes and the mixer bowl locks in place preventing accidents.


Low, motor is not loud or obnoxious


The coating of utensils tends to rub off

Best Tortilla Press Review-Top 3

The most popular types of tortilla presses: Aluminum, Wood, and Cast Iron

As the owner of Gluten-Less Flour I am promoting flour and products that I myself believe in. As an Amazon Associate I earn from qualifying purchases, but rest assured that it will by no means change the price of the product. Full Disclosure






#1 Best Quality

Product: Central Coast Woodworks Hardwood Tortilla Press- 11.5 inch

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The Cheapest Place: Amazon

Material: Walnut and Oak Hardwoods

Size: X-Large

Finish Type: Food Grade Mineral Oil and Beeswax

Weight: Approx. 10lbs (Weight may vary)

My Rating: 5 out of 5

Love this press! They are manufactured in California. The wood used to make this press are high-quality hardwoods which provide it with durability and unique pattern.

It is easy to handle and does not require as much pressure as other metal presses. These require minimum strength to flatten the flour dough down. I especially love the size, larger presses means more options for different sizes of whatever delicious product you are trying to create.

Handmade which make the wood color, grain patterns.

Size may vary slightly with each press

Heavy-duty stainless steel hinges and screws

Non-toxic and has been treated with several coats of food-grade mineral oils and beeswax.

Varying flours have varying effects. If you choose flour with gluten in the dough, once pressed it will shrink and become thick again. Mixes have similar effect depending on the amount of gluten found in the mix.
When you allow for it to rest it will be easier to handle, also remember to rotate it at 180 degrees and press again for best results.

Do not forget to use parchment paper, or plastic to place between the flour and the press making the desired product easier to handle.

Cleaning is easy, it only needs to be wiped down and dried.

#2 Most Durable

Product: Victoria Cast Iron Tortilla Press – 8″

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Material: Cast Iron

Dimensions LxWxH: 9.5 x 8 x 2.5 inches

Weight: 7.87lbs

My Rating: 4.5 out of 5

You can make your own tortillas, sopes, flatbread, patacones, empanadas, quesadillas, and arepas at home fast and easy.

Regardless if you are making flour, non-gluten or Paleo tortillas it works great with all kinds of flour! Do not forget the parchment paper or plastic so that the flour does not stick to the press.

Well-built and sturdy. There are complaints about the handle breaking, I can only see this happening if mishandling occurs

A large amount of flour should not be placed between the plates while the handle forcefully presses against the edge of the top plate (as shown in picture).

You should press the top plate manually while rotating between presses, until the handle is able to fit over the top plate without effort.

The cons for me are:

Size- largest is 8 inches

Press arrives with an extra screw and pin for the lever, but I would recommend getting a screw that can used with a bolt to replace the pin that it comes with.

This product rusts easily if not thoroughly dried, or left in humid storage location. Make sure to store in a dry location.

The best way to care for this is to clean with a hot wet rag right after use and then dry fully, or wiped down with a rag that has been oiled.

#3 Best Price

Product: IMUSA USA 8-In. Aluminum Tortilla Press, 8 Inch

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The Cheapest Place to buy: Amazon 

Material: Aluminum

Dimension: 5.12 x 7.87 x 10.43 inches

Weight: 1.85 lbs

My Rating: 3.5 out of 5 stars

Great beginners press; lightweight and has a good price. Easy to use and does not take up a lot of room.

Perfect for occasional use.

Not ideal for everyday use although on the flimsy side, it is effective for intermittent handling.

Rotate the tortillas for them to come out even on all sides.

Do not forget plastic or parchment paper dough does not stick to the actual press.

I would recommend making sure that the dough is not too gooey where it sticks to your fingers. The consistency should be manageable enough that when rolled into balls they stay together but not too hard where it is hard to knead.

Maintenance is simple, and can be hand-washed or wiped down.


What is Organic Sprouted Spelt Flour?

Lets start with the grain spelt. This ancient grain initiated in Iran and thought to have been grown simultaneously in southeast Europe.  Grown before Grainswheat, spelt was one of the first grains used to make breads. People in the Middle Ages thought spelt had healing powers and used it to treat illnesses.

Once wheat became popular, spelt regressed and was substituted only to recently resurface mostly unaltered making it preferential to health food lovers.

What does organic and sprouted mean?

Sprouted grain have a specific definition by the USDA and the American Association of Cereal Chemists : “Malted or sprouted grains containing all the original bran, germ and endosperm shall be considered whole grains as long as the sprout growth does not exceed kernel length and nutrient values have not diminished. These grains should be labeled as malted or sprouted whole grain.”
Organic food is identified as being grown with no chemical fertilizers, pesticides, or other artificial agents  at any point during production.

About Organic Sprouted Spelt Flour

What is organic sprouted spelt flour? 

As the owner of Gluten-Less Flour I am promoting flour and products that I myself believe in. As an Amazon Associate I earn from qualifying purchases,  but rest assured that it will by no means change the price of the product. Full Disclosure 
Organic Sprouted Spelt Flour #ad Amazon

The 100% organic spelt flour, keeps the bran and germ, the nutrition intact. Sprouting not only enhances the nutritional qualities of spelt it also eases digestion. Many flours have the option of using the QR code to trace the grain to the exact family farm where it was cultivated without the use of any animal fertilizers.

  • TASTY BAKING FLOUR: Organic Sprouted Spelt Flour adds a rich nutty and sweet flavor to baked goods which create an amazing, delicious product.
  • HIGHLY NUTRITIOUS: Organic Spelt Flour contains many nutrients, such as fiber, iron, and zinc.
  • STORAGE: Should be stored it in a dry, dark and cool place for up to 12 months.
  • EASY TO USE: Does not require any significant changes to recipes.

Benefits of Spelt Flour

  • Organic Sprouted Spelt Flour offers a higher percentage of nutrients:  Whole-grain product  that has been through a germinating process rich in vitamins (B1; B2; B5; B6; B9; E; H; PP) and minerals (Magnesium; Zinc; Selenium; Copper; Manganese; Iron; Phosphorus; Sodium).
  • Easily Digestible : Whole sprouted grains contain fiber and numerous essential amino acids. Organic sprouted spelt  is considered a source of easily digestible proteins and carbohydrates.
  • Organic Sprouted Spelt Flour: beige color with a pleasant smell that many (myself included) consider to taste better.
  • Sprouted Organic Spelt Flour used in most types of baking, pancakes and fritters, cookies, and muffins, pies. It has a great flavor that allows the flour to be added to sauces and vegetarian soups for thickening.

Nutrition Facts USDA

Calculated from value per serving size measure of 100gr which is close to 1 cup

Calories: 333kcal  Sprouted Grain Breads

Fat: 1.67g


Carbohydrate: 70 g

Fiber:  10

Sugars: 6.67g

Iron: 4.8mg

Magnesium: 133mg

Phosphorus: 333mg

Potassium: 383mg

Products Found in Amazon

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5 Spelt Recipes

Spelt Flour Flatbread: Oh She glows

Simple Spelt Bread: Occasionally Eggs

7-Ingredient Vegan Spelt Rolls: Minimalist Baker

Sugar-Free Spelt Banana Bread: Chic Eats


Final Note:

There are plenty of spelt products that are ready to be discovered in your local stores (flours, breads, buns, biscuits, tortillas, saltines, pizza , pretty much whatever you can imagine).Find most brands in the refrigerated or frozen section. On occasion spelt might not be the main ingredient or have additives in them such as quinoa or rice flour. Make sure to check the ingredients for anything you might not like and to verify the items are made of 100% sprouted or organic whole grains. At times whole or sprouted grains will be low so make sure you do your research.


Boland, Michael. “Spelt.” AgMRC. Iowa State University. Web. 17 Jan. 2015.

Zanteson, Lori. “Spelt: Ancient grain has resurfaced as a nutritional superstar.” Chicago Tribune. Web. 17 Jan. 2011

McEvoy, M. (2012). Organic 101: What the USDA organic label means. USDA Blog.

Benincasa, P., Falcinelli, B., Lutts, S., Stagnari, F., & Galieni, A. (2019). Sprouted grains: A comprehensive review. Nutrients11(2), 421.

Health Benefits of Almond Flour

Almonds are originally from the Middle East who introduced them to Europe through a cookie. They are extremely nutritious and energy-dense, they are plentiful in monounsaturated fat, fiber, α-tocopherol, and minerals for such as magnesium and copper, and phytonutrients. Almond consumption is ideal due to their fat composition and fiber help with cholesterol reduction. Almonds also provide benefits regarding diabetes and cardiovascular illness, they aid in body weight, stress and inflammation.

The health benefits of almond flour have been known for a few years but it also a well-known fact that almond flour is not the easiest to maneuver. It does however have a great nutty flavor that is gluten-free and adds a rich flavor to foods.

Almond flour and almond meal.

The process of creating almond flour is very simple and can be done in a food processor. You need to be careful not to over process them and instead of almond flour be left with almond butter. To make flour you need blanched almonds which are another way of saying boiled and peeled. The almonds are then ground and sifted to create a fine flour.

Almond meal is similar in flour with the difference of the peels being kept making it more course in texture. Almond flour is perfect for crumb toppings, crusts, cookies and tarts.

They can be used alternatively in most recipes, if you decide to buy make sure to check the appearance before purchasing. They are perfect for gluten-free, Paleo diet, Whole30, or soy-free diet.

Nutrition Information

USDA Nutrient Database, almond flour nutritional profile 1/4 cup serving :

  • 150 calories
  • 6 grams of protein
  • 11 grams of fat
  • 6 grams of carbohydrates
  • 3 grams of fiber
  • 1 gram of sugar
  • 60 mg of calcium
  • 2 mg of iron


For educational purposes lets compare this to White wheat flour as per the USDA :

  • Calories: 114
  • Fat: 0.3 g
  • Protein: 3.2 g
  • Carbs: 24 g
  • Fiber: 0.9 g
  • Sugar: 0.1 g
  • Sodium: 0.6 mg
  • Calcium: 4.7 mg
  • Iron: 0.4 mg
  • Potassium: 33.5 mg

Cooking and baking with almond flour

Some delicacy is needed in order to maneuver almond flour. It takes some patience to master but the results are worth the time. This flour is denser than wheat flour and gluten-free which makes it harder for it to bind. Bakers using almond flour repeatedly say that creating a flour mix is advisable.

They don’t hold their shape and need finer flours such as coconut flour that provides structure and soaks up the moisture as well as arrowroot which helps in baking to lighten to dough.

Although almonds have oils they aren’t heat stable.

This is a great flour for bread crumbs for casseroles, vegetables, as crust for meats or as crunchy toppings in desserts.

Additional health benefits

Keeps blood sugar stable

-Due to it having low levels of carbohydrates and it’s high fat content help slow down sugar absorption of sugar and carbs

Heart healthier

-Studies show almonds reduce bad cholesterol and improve high cholesterol, while keeping your heart healthy and less congested. Help prevent blood clots in arteries from forming

Less carbohydrates than most other flours while being packed with nutrients

As the owner of Gluten-Less Flour I am promoting flour and products that I myself believe in. I believe them to be of good quality and would like to share them. As an Amazon Associate I earn from qualifying purchases,  but rest assured that it will by no means change the price of the product. Full Disclosure

The density keeps people more satisfied and the nutrients help the immune system strong

Popular on Amazon

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Kamil, A., & Chen, C. Y. O. (2012). Health benefits of almonds beyond cholesterol reduction. Journal of agricultural and food chemistry, 60(27), 6694-6702.

Miller, Marissa (2020) Women’sHealth: Almond Flour’s Nutrition Makes It A Great Low-Carb Flour Alternative, According To RDs

Stomach Problems? Allergic to Flour?

Do you think you might be allergic to flour due to rashes indigestion or other allergic reactions? If you have indigestion, bloating, rashes, and or diarrhea these can be symptoms or food sensitive or allergy. You should definitely go to your doctor and check. Check your flour see if it has any of the common allergens that might be producing these reactions such as wheat, nuts, dairy, eggs which are the more common ones. In 2006, Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA) took effect. Since then FDA regulated foods domestic and imported including convectional foods, dietary supplements, infant formula, and medical foods are required to identify if they have the eight most common allergens which are found to be responsible for 90% of food allergies.

*Information provided below is as per laws in USA

8 Most Common Allergens in USA :

The major food allergens in USA that are required to be identified by FALCPA, as found in the food or if an ingredient contains protein deprived from are:



Fish : Bass, Flounder, Cod

Crustacean Shellfish : Crab, Lobster, Shrimp

Tree Nuts : Almonds, Pecans, Walnuts

Wheat/ Gluten



Gluten Allergy Information

Gluten Allergy or Celiac disease is an autoimmune disease, 1 in 100 of people worldwide are affected. It is genetic and occurs to people that are predisposed. The small intestine is damaged when protein, in wheat, rye, and barely Gluten Sensitive, Celiac Diseasecause a reaction that leads to the immune system to attack and damage the lining called the villi.

Long term effects:

Diabetes, multiple sclerosis, anemia, migraines, heart disease intestinal cancers, neurological conditions, osteoporosis, infertility and miscarriage, herpetiformis (itchy rash)

Symptoms are difficult to diagnose due to there being over 200 known symptoms. It can develop in children or later in adults.

According to the Celiac Disease Foundation these are some Symptoms in children:

  • abdominal bloating and pain
  • chronic diarrhea
  • vomiting
  • constipation
  • pale, foul-smelling, or fatty stool
  • iron-deficiency anemia
  • weight loss
  • fatigue
  • irritability and behavioral issues
  • dental enamel defects of the permanent teeth
  • delayed growth and puberty
  • short stature
  • failure to thrive
  • Attention Deficit Hyperactivity Disorder (ADHD)

Adults are less probable to have digestive issues but are more likely to experience:

  • unexplained iron-deficiency anemia
  • fatigue
  • bone or joint pain
  • arthritis
  • osteoporosis or osteopenia (bone loss)
  • liver and biliary tract disorders (transaminitis, fatty liver, primary sclerosing cholangitis, etc.)
  • depression or anxiety
  • peripheral neuropathy (tingling, numbness or pain in the hands and feet)
  • seizures or migraines
  • missed menstrual periods
  • infertility or recurrent miscarriage
  • canker sores inside the mouth
  • dermatitis herpetiformis (itchy skin rash)

Books to Watch For

If you would like to read more, here is a few books that you will go into more detail about celiac disease I will provide a link below. As well as some cook books that can be useful if you are newly diagnosed or just want to try the gluten free lifestyle.

As the owner of Gluten-Less Flour I am promoting flour and products that I myself believe in. I believe them to be of good quality and would like to share them. As an Amazon Associate I earn from qualifying purchases,  but rest assured that it will by no means change the price of the product. Full Disclosure 


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Nut Allergies

People with nut allergies can have a range of symptoms that range from itching or tingling of the mouth to anaphylaxis.

The symptoms may include:

  • Intense itching
  • Digestive symptoms
  • Difficulty swallowing
  • Shortness of breath
  • Nasal congestion or a runny nose
  • Vomiting
  • Itching of the mouth, throat, eyes, skin or any other area

The most common types of tree nuts:

  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts (including filberts, a type of hazelnut)
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts

If you are searching for good options to Nut-free flours or a good allergy free recipe book I will have links below to some options

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Most of the other allergens found in flour are due to mixed blends such as pancake mix, bread mix, that may have eggs, milk, soy, or peanuts or produced in facilities where they might have been in contact with other allergens. The good news is that you can find the major ones on the food label.

The best way to know if you are allergic is to go to a doctor and get tested for allergies. They will usually take away the primary causes of allergies and slowly reintroduce foods into the diet to see they are the culprits.

What To Do:

Doctor is always the best option, if you are having mild symptoms they can mean there is an underlying illness. It is a good option to keep a food journal to see if there is a link to your intake and your symptoms.

If you think that flour in your home is still the reason for your reaction  and have a known allergy that is not among the top 8, make sure you know all the names it can be put under. You can know an of the common name but it might be imported and the ingredient might be under a different name, making you allergic to flour that is found in your home.



Information for consumers Food Allergen Labeling and Consumer Protection Act of 2004 : questions and answers. (Updated July 18, 2006.). (2006). U.S. Food and Drug Administration, Center for Food Safety and Applied Nutrition.

Thompson, K. (2006). Food Allergen Labeling and Consumer Protection Act of 2004 in Effect. Journal of the American Dietetic Association, 106(11), 1742–1744.

Celiac Disease Foundation (CDF) (2020) About Celiac Disease

Thermo Fisher Scientific Inc. (2020) Tree Nut Allergy ; Allergy Insider

Tapioca Flour vs Cassava Flour

Over time, I am starting to appreciate the art of having less clutter as well as recipes that require fewer ingredients. I am in the mist of trying to narrow down my flour selection.

These two are among my favorite flours for different reasons and it is hard to pick tapioca vs cassava.

The foremost reason that I like them both is that they have a neutral flavor and mix well with others.

They are made from the same starch, high-carbohydrate tuberous root vegetable cassava.

It is a root vegetable similar to yucca, potato, or taro. Both these flours are gluten-free, nut-free, grain-free they are vegan, paleo and vegetarian friendly.

There has been some negative publicity going on about cassava root having cyanide (which is also found in almonds and spinach) and being toxic. This is true but it is removed during the making of flour and there is no chance of anyone being poisoned when consuming it.

Similarities of Tapioca and Cassava

Top Similarities:

Neutral flavor, that maintains a feel-full effect and non-GMO

Gluten-free, grain-free, nut-free therefore allergen free with a 24-month shelf life

Great for digestion

Excellent source of energy

Low in sodium while still providing vitamins and minerals such as foliate, iron and manganese

Cassava can even substitute tapioca evenly. As I said before they can both be found in kosher, vegan, vegetarian, or paleo kitchens. As you can see they have really good similarities and what sets them apart you may wonder…

What makes cassava flour different from tapioca flour?

Top Differences:


Full cassava root, peeled, dried and ground

Is thicker and has more fiber therefore creating a greater gut health

Slight nuttier flavor

Can substitute easily in wheat flour substitutes

Great for making tortillas and breads

Of other gluten-free flours this is the most easily compatible with wheat flour

Has a greater amount of nutrients, protein, fiber, potassium, calcium, iron, vitamin C, vitamin K, vitamin B6, Folate

As the owner of Gluten-Less Flour I am promoting flour and products that I myself believe in. I believe them to be of good quality and would like to share them. As an Amazon Associate I earn from qualifying purchases,  but rest assured that it will by no means change the price of the product. Full Disclosure 



Here is a link to the one I use: Amazon


Starch extracted from the cassava root

Does not have full amounts of nutrients as cassava flour

Stickier quality making it perfect for sauces, pudding, Boba drinks (bubble tea)

Best place to purchase- AMAZON

What are the purposes or strengths of each?

In prior posts as well as this one I have talked about the best uses for these flours. Here is a recap:

Cassava: Tapioca vs Cassava

Flat Breads


Pizza Crust




Thickening for sauces

Pie filling



Bubble tea (Boba)

In conclusion they are both great, with different strengths. Hopefully I was able to teach you the difference and help with your selection.

They are both very useful in the kitchen and can be used in numerous recipes. The strangest part is that although they are made from the same plant they are also very different which instead of putting them against each other in tapioca flour vs cassava flour, it is more of them working along with each other and bringing different strengths into the kitchen.


Oboh, G., Akindahunsi, A. A., & Oshodi, A. A. (2002). Nutrient and anti-nutrient contents of Aspergillus niger-fermented cassava products (flour and gari). Journal of Food Composition and Analysis, 15(5), 617-622.

Dufour, D., O’Brien, G. M., & Best, R. (Eds.). (1996). Cassava flour and starch: progress in research and development (No. 271). CIAT.

Top 5 Gluten Free Grain Free Flours

Some of the most delicious foods that I have made have been with gluten-free grain-free flours. They are very diverse and can be used in all types of dishes, from savory to sweet. Here are some staple ones that you should have in your home for all your baking and cooking needs. You can always find a favorite that you like best, these are some of my favorites that I use on a daily basis either making pancakes, waffles, tortillas, or as thickeners in sauces or soups.

#1 Cauliflower Flour

Cauliflower contains tons of nutrients while being low on calories and high in nutrients. It is also very versatile, it is best known for pizza crusts but the now the possibilities are endless. There are brands with only cauliflower as the main ingredient and there are brands that come  mixes with tons of possibilities, they can replace any all-purpose flour while staying gluten-free and delicious. The mixes usually are blended with rice flour to make the flour better for baking. You can buy the pre-mixed or make your mix depending on your preference or need.

As the owner of Gluten-Less Flour I am promoting flour and products that I myself believe in. I believe them to be of good quality and would like to share them. As an Amazon Associate I earn from qualifying purchases,  but rest assured that it will by no means change the price of the product. Full Disclosure

If you need ideas Delish has 11 Best Vegan Cauliflower Recipes  that are really delicious

Cauliflower Flour Amazon
Cauliflower Blend Amazon


#2 Cassava Flour

Cassava flour is a neutral flavored flour with a fine texture. This flour is made from a tuberous root, which are similar to yams or sweet potatoes. Important nutrients such as vitamins, protein, fiber, calcium are found in this flour. When substituting with wheat flour it can be substituted with same ratio. I personally love mixing it with corn flour and making handmade tortillas, it makes them easier to manipulate and provides a good flavor. It also works great in desserts due to its neutral flavor and is a bit sticky making it a great binder.

Check out these vegetarian and vegan cassava flour recipes: Link to  Moon and Spoon and Yum

Cassava Flour Amazon

You can find Cassava Flour here: Amazon

#3 Chickpea Flour

If you like nutty and sweet flour that will benefit your health along the way, this is your best option. It is naturally dense and has a stickier texture than all-purpose flour and is great for binding. It is also a great thickener in sauces and soups as well as breading. Chickpea flour has fewer calories, and carbohydrates along with more protein than whole wheat flour. Working with this flour is great it is not grainy or have an overpowering flavor. The taste is mild and in my experience it improves rather than hinders the recipes.

If you are not sure how to use it The Hidden Veggies provides us with 45 Chickpea flour recipes.

You can find this product here: Amazon

#4 Potato Flour

Although potato flour is often referenced to as potato starch it is differentiated by the starch being a flavorless starch while potato flour including fiber, protein, and flavor. The first time I crossed paths with potato flour it was through an store shelf burger buns. If you have ever tried them, you will know there is a slight potato flavor but it is not overwhelming and to many it is even preferable. This is the best for bread and biscuits for best results it might need to be mixed with other flours such as tapioca or cassava, or if you prefer rice flour. Potato flour does not clump-up easily therefore it is also good for thickening, it has a potato flavor that creates a good addition to gravies.

The Unconventional Baker has a great recipe for Vegan Irish Potato Bread


You can find this flour here: Amazon

#5 Tapioca Flour

Tapioca flour has a thick, chewy texture that is great for thickeners. This flour is also amazing in making wraps, crepes, flatbreads, dumplings and pudding. It is also the main ingredient for making homemade Boba tea (bubble tea). I primarily use this for desserts, mostly due to its texture it is great for puddings, and fillings. It can be tricky to handle if you trying things such as dumplings or making but things that are worthwhile usually are. It is the starch that is extracted from the cassava root, that is easy to digest, the only downfall is that it does not have many nutrients.

33 really yummy tapioca flour recipes by Moon and Spoon and Yum


You can find Tapioca Flour here: Amazon

You don’t need to buy all of these or different ones for different dishes. These are just the ones I prefer to use in my kitchen, it is only a matter of finding the flours that suit your palette. Do you like nutty flavors, or do you prefer flours that are sticky and dense or do you prefer your flour to have a neutral flavor and let you do the flavoring.

Best place to purchase- AMAZON

Ribeiro, T. D. C., Abreu, J. P., Freitas, M. C. J., Pumar, M., & Teodoro, A. J. (2015). Substitution of wheat flour with cauliflower flour in bakery products: effects on chemical, physical, antioxidant properties and sensory analyses. International food research journal, 22(2), 532.

Elliott, Brianna RD (2017) Healthline, The Top 8 Health Benefits of Cauliflower

Pérez, E. E., Mahfoud, A., Domínguez, C. L., & Guzmán, R. (2013). Roots, Tubers, Grains and Bananas; Flours and Starches. Utilization in the Development of Foods for Conventional, Celiac and Phenylketonuric Consumers. J Food Process Technol, 4(211), 2.

Goñi, I., & Valentı́n-Gamazo, C. (2003). Chickpea flour ingredient slows glycemic response to pasta in healthy volunteers. Food Chemistry, 81(4), 511-515

Best Gluten Free Flour Substitute

A couple years ago my rheumatoid arthritis turned for the worse and I made the decision to change my lifestyle starting with my diet. I have since started down on a roller coaster of emotions. I have been in search of new options especially with my flour options. Not being a great baker more of a cook and prefer making things from scratch over buying pre-prepared items that might have more sugar or sodium than needed.

My first attempts were not successful and I could not understand why coconut flour or almond flour did not function like “flour”. I did not realize that different flours have different amount of proteins, starches, and flavors. Here are some things that I have learned:

Different Types of Flours:

Finding the best gluten free flour substitute can be tricky. Flours vary in starch (stickiness that allows for it to stick together), flavor (nutty, sweet, earthy, or neutral), nutrients, digestive benefits. The key is to do some research, and to mix and match and check to see what are the best combinations you can find.

Flours do not have to come from grains they also come from roots, tubers, rice, nuts. The following list is divided into different categories grain, non-grain, and nut category for those with nut allergies.


  • Sorghum
  • Buckwheat
  • Amaranth
  • Teff
  • Oat
  • Rice


  • Cauliflower
  • Tapioca
  • Cassava
  • Arrowroot
  • Potato
  • Chickpea
  • Tigernuts


  • Almond
  • Pecan
  • Walnut
  • Hazelnut
  • Coconut (not a nut, but people with tree nut allergies are usually allergic)

Gluten-Free Grain Flours

Gluten free grain flours are made from non-wheat grains used to substitute wheat products. These often need to be mixed with other flours due to their lack of gluten that makes them more crumbly and less sticky.

You need to be careful with some of these they can be cross-contaminated during processing, during the rotation of crop in the fields or transportation. Make sure the label states it is gluten free.

As the owner of Gluten-Less Flour I am promoting flour and products that I myself believe in. I believe them to be of good quality and would like to share them. As an Amazon Associate I earn from qualifying purchases,  but rest assured that it will by no means change the price of the product. Full Disclosure 

These are the more popular varieties broken down:

Amaranth Flour
Amaranth Flour- AMAZON


Amaranth: Dates back the Aztecs in Mesoamerica,

  • Taste: sweet, earthy and grassy
  • Texture: soft crumb, fine, chewy
  • Nutrients: protein, magnesium, iron, rich in fiber, manganese, selenium, potassium, antioxidants
  • Best used in: Pie crusts, tortillas, breads, polenta, granola, pudding
  • Health Benefits: helps bone and brain health
  • Substitute: 1:1 for glutenous flour



Oat: Made from rolled oats:

  • Taste: bland, slightly earthy
  • Texture: dense, crumby
  • Nutrients: Antioxidants, Fiber, protein, Manganese, Phosphorus, Magnesium,
    Oat Flour
    Whole Grain Oat Flour- Amazon

    Copper, Iron, Zinc, Thiamine, Vitamin B5, Folate, Chromium

  • Health Benefits: Improves Blood Sugar, Lowers Cholesterol Levels, Constipation, Increase feeling of fullness
  • Best uses: Pancakes, waffles, crisps, fruit crumbles, brownies
  • Substitute: 1 1/3 cup of oat flour for 1 cup regular white flour



Brown Rice: great for blending with other flours

  • Taste: deeper, earthy, nutty flavor
  • Texture: grainy, fine, dry crumb
  • Nutrients: B vitamins, iron, fiber, zinc, copper, phosphorus, Niacin, Thiamine,
    Brown Rice- Amazon


  • Health Benefits: diabetes, heart disease, lowers blood sugar levels
  • Best uses: Breading, sauces, gravies, muffins, pancakes
  • Substitute: 3/4cup for every 1 cup of wheat flour the recipe asks for



  • Masa- Amazon

    Taste: very much like corn, earthy, sweet

  • Texture: fine, smooth
  • Nutrients: Thiamine, Magnesium, Vitamin B6, Phosphorus, Zinc, Copper, fiber
  • Health Benefits: gut health, cancer, heart disease
  • Best uses: soups, stews, sauces, tortillas, breading

Corn Flour- AMAZON


Sorghum Flour- Amazon


  • Taste: mild, slightly sweet flavor, similar to wheat berries
  • Texture: soft, smooth
  • Nutrients: fiber, B-Vitamin, Copper, Iron, Magnesium, Phosphorus, Zinc
  • Health Benefits: Neural development, skin and hair health, inflammation
  • Best uses: breads, cookies, best in recipes requiring small amounts of flour


  • Taste: rich, earthy, can be nutty, mineral flavor

    Buckwheat Flour- Amazon

  • Texture: crumbly, grainy
  • Nutrients: B-vitamins, antioxidants, poly phenol rutin, fiber, manganese, zinc, iron, folate, protein, thiamin, folate, vitamin K
  • Health Benefits: anti-inflammatory, heart health
  • Best uses: breads, pairs best with tart fruits, pancakes
  • Substitute: 25% of wheat flour

Non-Grain Flours

Cauliflower: can be used as all-purpose

Cauliflower Blend- Amazon
  • Taste: slight vegetal taste
  • Texture: same as dry, fine regular flour
  • Nutrients: Protein, fiber,  potassium, calcium, iron, vitamin C, vitamin K,
    Cauliflower Flour- Amazon

    vitamin B6, Folate

  • Health Benefits: Antioxidant, anti-inflammatory, immune boost
  • Best Uses: All-purpose
  • Substitute:  1:1 ratio



Tapioca: extracted starch from cassava; good for flour mixes

  • Taste: slightly sweet, mild
  • Texture: Starchy, thick chewy
  • Nutrients: Not many nutrients, proteins, fats, fiber
  • Health Benefits: Easier to digest, easy on the stomach
  • Best uses: thickening soups, sauces, pie fillings, baking
  • Substitute: 1:2 ratio to cornstarch : 1:1 to all-purpose

Tapioca Flour- AMAZON


Potato: tuberous root

  • Taste: sweet, mild potato flavor

    Potato Flour- Amazon

  • Texture: light, fluffy
  • Nutrients: Iron, magnesium, vitamin B6, thiamin, calcium, phosphorus, niacin, fiber, potassium, protein
  • Health Benefits: lowers blood sugar, improves insulin, reduces cholesterol levels
  • Best uses: Baking, binding, thickener, breading
  • Substitute: 1:1 for all-purpose, whole wheat, or bread flour



Cassava: tuberous root

  • Taste: neutral

    Cassava Flour- Amazon

  • Texture: Fine
  • Nutrients: protein, fiber, calcium, magnesium, potassium, vitamin C,
  • Health Benefits: helps in digestion, improve insulin sensitivity, lower blood sugar levels
  • Best uses: flat breads, tortillas, brownies, biscuits, pizza crust
  • Substitute: 1:1 when substituting wheat flour



Organic Arrowroot Flour- Amazon

Arrowroot: tuberous root; not compatible with cream based


  • Taste: no taste
  • Texture: powdery
  • Nutrients: Iron, folate, phosphorus, potassium
  • Health Benefits: immune boost
  • Best uses: thickener, desserts
  • Substitution: 1 teaspoon Arrowroot flour= 1 tablespoon

Yam: tuberous root

  • Taste: subtle sweetness

    Yam Flour- Amazon

  • Texture: velvety, smooth crumb
  • Nutrients: vitamin C, magnesium, antioxidant, protein, fiber, vitamin B6, potassium
  • Health Benefits: inflammation, digestion,
  • Best uses: bread, pancake, brownie, cookies, cakes, muffins, waffles, ice creams, pizza, pasta, smoothies
  • Substitution: between 20-40% of wheat flour

Nut Flours

Almond Flour- Amazon


  • Taste: natural almond flavor; sweet, nutty
  • Texture: tender, fine
  • Nutrients: proteins, fiber, vitamin E, manganese, magnesium, copper, phosphorus, healthy fats
  • Health Benefits: lower heart disease and Alzheimer, lower cholesterol, reduced insulin resistance
  • Best uses:: Baked goods ( products will be denser and flatter)
  • Substitution: 1:1 ratio to wheat flour

Coconut: Not a nut, but people with tree nut allergies are usually allergic to them as well

  • Taste: natural coconut flavor, mildly sweet

    Coconut Flour- Amazon

  • Texture: very crumbly
  • Nutrients: protein, fiber, healthy fats, omega
  • Health Benefits: digestion benefits, fight infections, stabilizes blood sugar,
  • Best uses: cookies, muffins, cakes, brownies
  • Substitution: HIGHLY absorbent, needs to be used sparingly with other flours 1:4 ratio when substituting



  • Taste: rich, sweet, nutty, buttery, earthy

    Hazelnut Flour- Amazon

  • Texture: dense, chewy, stretchy
  • Nutrients: protein, fiber, healthy fats, antioxidant, thiamin, magnesium
  • Health Benefits: blood sugar stabilizer, digestion benefits,
  • Best uses: pastries, pie crusts, cakes, cookies, bread crumbs
  • Substitution: replace only with 25-30%




All, Medical Sciences, Student Life (2016) The health benefits of chestnuts

Pérez, E. E., Mahfoud, A., Domínguez, C. L., & Guzmán, R. (2013). Roots, Tubers, Grains and Bananas; Flours and Starches. Utilization in the Development of Foods for Conventional, Celiac and Phenylketonuric Consumers. J Food Process Technol, 4(211), 2.

Martin, F. W., & Ruberté, R. (1975). Flours made from edible yams (Dioscorea spp.) as a substitute for wheat flour. The Journal of Agriculture of the University of Puerto Rico, 59(4), 255-263.

de Albuquerque, T. M. R., Borges, C. W. P., Cavalcanti, M. T., dos Santos Lima, M., Magnani, M., & de Souza, E. L. (2020). Potential prebiotic properties of flours from different varieties of sweet potato (Ipomoea batatas L.) roots cultivated in Northeastern Brazil. Food Bioscience, 100614. Introductory content.

Amerman, Don (2018) What is Amaranth