Oh no! Not another article glorifying gluten, gluten-free, or gluten bashing. Don’t worry. This article will not make you feel guilty about eating a few slices of bread. In fact, it will inspire you to add variety and depth to your gastronomical experience.

The “en vogue” fashion statement in the food industry today is utilizing different types of flour. Gone are the days of using regular wheat flours for everything doughy. Today we have several types adorning grocery store shelves. Seeing all the variety, you ask yourself, “But why? Why can’t I just be happy in my gluten-filled world?” Well, there are several reasons to explore beyond white or wheat flour.

One main reason is the onset of gluten allergies. Gluten is the family of proteins most commonly found in wheat, barley, and rye and can trigger allergies in some people. In severe cases, some people can have Celiac disease. This is a genetic autoimmune disease where the consumption of gluten can lead to the damage of the small intestine.

Ok, so obviously that is severe, but why is everyone else hopping on the bandwagon? There are a multitude of reasons. Studies have shown that eliminating gluten from the diet can help individuals who suffer from arthritis, heartburn, migraines, indigestion, asthma, and weight gain. If none of these ailments apply to you (be thankful) then just try these flours to sophisticate your palate and give your taste buds a change of scenery. Plus, you’ll seem really cosmopolitan and worldly at social gatherings.

Is this a new wave phenomenon? Is this a millennial thing? No and no. The use of ground grains and nuts other than wheat has been around for centuries. As a species, humans were quite resourceful when it came to using a wide variety of grains and nuts. In fact, the millet grain has been used for thousands of years as a staple and has been mentioned in the Old Testament. The journals of Marco Polo mention millet because he discovered it in his travels to Asia where he saw the Mongols using it in their cooking. Now if Marco Polo wrote a journal entry regarding this grain, perhaps we need to give it, and others, a try.

So what are some of these magical alternatives to wheat? Here’s a nutritional snapshot of the most popular flours (based on 1/4 cup serving size), via the USDA Food Composition Database:

Rice Flour
protein: 2 g

carbohydrates: 32 g

fiber: 1 g

calories: 145

 Commonly used as a coating for deep frying, as a thickening agent for soups/stews, and in the base for crepes

Garbonzo Bean/Chickpea Flour (Gram Flour)
protein: 6 g

carbohydrates: 18 g

fiber: 5 g

calories: 110

 Commonly used in Indian cooking, known as besan, and used in dumplings, curries, and desserts

Almond Flour
protein: 6 g

carbohydrates: 6 g

fiber: 3 g

calories: 160

 Commonly used in desserts such as cakes, pie crusts, and macaroons, and as a coating for frying

Corn Flour
protein: 2 g

carbohydrates: 22 g

fiber: 2 g

calories: 110

 Commonly used in breads, cakes, tortillas, and flat breads

Coconut Flour
protein: 6 g

carbohydrates: 21 g

fiber: 13 g

calories: 150

 Commonly used in cookies, cakes, and other baked goods

Buckwheat Flour
protein: 4 g

carbohydrates: 21 g

fiber: 3 g

calories: 100

 Commonly used in pancakes, Japanese soba noodles, and to add a nutty flavor without nuts

Millet Flour
protein: 3 g

carbohydrates: 22 g

fiber: 4 g

calories: 110

 Commonly used in breads, cereals, and baked goods

Potato Flour
protein: 3 g

carbohydrates: 27 g

fiber: 2 g

calories: 120

 Commonly used to make pancakes and pastas, as a coating for fried food, and as a thickening agent

Teff Flour
protein: 5 g

carbohydrates: 29 g

fiber: 5 g

calories: 150

 Commonly used to make injera, a North African flatbread; also adds a nutty flavor to pancakes, waffles, and baked goods

Sounds good? Sounds good in theory? Have real people tried it and lived to tell about it? Sure! Huda Quraishi Ahmed of Hoffman Estates, Illinois, has been limiting her gluten intake for a few years now. With this switch, she has been able to alleviate the pain of premature rheumatoid arthritis in her hands. When asked how she deals with not being able to eat regular wheat flour, she says, “The good thing about being desi is that most of the food is gluten-free. I use rice flour as a coating when frying cutlets or as a thickening agent for stews and soups, chickpea flour for pakoras [Indian/Pakistani deep-fried dumplings], and of course rice dishes are all on the list of things I can eat. Biryani being gluten-free is definitely a blessing!”

Dr. Mohammed Fareed of Milwaukee, Wisconsin, has recently started a wheat flour alternative lifestyle. His choice to go wheat free was due to his asthma and acid reflux. He was on steroids for asthma when he decided to alter his diet two months ago. Within the first two weeks, he felt more energetic and his breathing and acid reflux improved. Now, two months into his new lifestyle, Dr. Fareed no longer uses immunosuppressants and his other medication dosage has been cut by two-thirds. So what substitutes has he used? “I incorporate more lentils, lentil flours, rice flour into my diet. Dosas are crepes made with lentil and rice flour and are a good substitute for wheat bread.”

What about me? Have I tried any of these flours? All this research intrigued me. I wanted to try a healthier twist to baking. I recently substituted almond flour and ground oats for all-purpose flour when baking chocolate chip cookies. When you add in some pecans and honey to the batter, it is guaranteed to be a crowd pleaser.

Convinced? Inspired? Motivated? Or are you still skeptical? Well think of it this way: a man left Italy, spent 24 years traveling, journeyed 15 thousand miles (without a Fitbit), navigated half the world, and was awed by a grain so much…he decided to write about it in his journal. If Marco can try it, so can you. Happy eating!

Husna T. Ghani has an MSEd and an MBA. She has taught health and science for years. When she’s not working, she reads, writes, sketches, and tries to save the world (or something like that).