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Substitutes for flour

by (10)
Updated about 17 hours ago
Created March 16, 2011 at 6:01 PM

Until now I have been using almond flour and coconut flour when baking muffins, pancakes etc. But then I found this website that has a list of grain-free foods and among a lot of foods I noticed Buckwheat and Quinoa. I googled the two and found out that they are gluten-free too! Now Im just wondering if they are okay on Paleo?

I hope they are :o)

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5949 · March 20, 2013 at 12:25 PM

Right, 'cuz vital wheat gluten is the very definition of paleo.

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2934 · March 20, 2013 at 5:06 AM

I made a decent "bread" the other day with pureed green plantains,egg whites,and buckwheat flour. You wouldn't mistake it for regular bread, but it's a handy portable carb source.

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9812 · March 17, 2011 at 11:35 AM

but if I'm out for Japanese and I feel like having some soba, no biggie, I'll have some. As for baking, maybe buckwheat is safer than almond; I just like the taste, the results are always great, and I just don't make a habit of eating it.

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9812 · March 17, 2011 at 11:32 AM

but if I'm out for Japanese and I feel like having some soba noodles, no biggie.

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9812 · March 17, 2011 at 11:31 AM

I see a lot of different perspectives within the movement on carbs; I try to get most of mine from veggies and sweet or blue potatoes. I saw no compelling reason TO eat buckwheat. Sometimes I do eat non-gluten grains at restaurants (rice at an Indian plase, some corn chips if I get Mexican), but when I'm grocery shopping, I'll pick something up and ask myself "is this bad for me?" if the answer is "no," I'll then ask "ok, what does it have that's GOOD for me?" I personally would choose coconut or almond flours over buckwheat when I feel the urge to make pancakes...

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5232 · March 17, 2011 at 5:38 AM

Sisson gave no compelling reasons in that post. It was from two and a half years ago in which a lot has changed in the paleo movements perspective particularly the perspective on carbs.

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2409 · March 16, 2011 at 7:50 PM

Yes. You need to kill the flour. No way around it

84666a86108dee8d11cbbc85b6382083
2409 · March 16, 2011 at 7:50 PM

Yes. You need to kill the flour. No way yround it.

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665 · March 16, 2011 at 6:47 PM

Oh yeah - it was from a subsection the Paleo Diet Solution as opposed to his blog I think.

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3756 · March 16, 2011 at 6:28 PM

Robb Wolf said that.

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665 · March 16, 2011 at 6:18 PM

I can't remember what blog I was paraphrasing from for that answer - but it more or less some up the status of other grains.

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8 Answers

Af2ad65226384cedd4f5f08825a75b5d
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665 · March 16, 2011 at 6:17 PM

Unfortunately, in this case - if it looks like a duck and quacks like a duck its a duck (even if it doesn't contain gluten). While these psuedo-cereals are indeed gluten free (and quinoa's not even a grain), they still have many of the anti-nutrients like phytic acid and saponins present in your average grains.

Af2ad65226384cedd4f5f08825a75b5d
665 · March 16, 2011 at 6:47 PM

Oh yeah - it was from a subsection the Paleo Diet Solution as opposed to his blog I think.

A8d95f3744a7a0885894ee0731c9744c
3756 · March 16, 2011 at 6:28 PM

Robb Wolf said that.

Af2ad65226384cedd4f5f08825a75b5d
665 · March 16, 2011 at 6:18 PM

I can't remember what blog I was paraphrasing from for that answer - but it more or less some up the status of other grains.

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115 · March 16, 2011 at 6:43 PM

been paleo for 6 months, feel great. I went full paleo for a month, then tried introducing some gluten free flours and paleo type "breads". I was always dissapointed. Ended up throwing them all away after tasting them. They jut don't seem worth the trouble especially because I don't really need those carbs anyway. If I really wanted something I would probably just eat a little bit and be done with it, but at this point I feel great on what I eat. now I stick to the high fat and protein way of eating. I don't even miss bread any more.

I suggest giving up on it and just sticking to basic paleo guidelines.

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9812 · March 16, 2011 at 6:23 PM

Here's a thread about quinoa- http://paleohacks.com/questions/1463/what-do-you-know-about-quinoa#axzz1Gm4RPCnV

Here's an MDA post about buckwheat- http://www.marksdailyapple.com/dear-mark-visting-family-primal-compromises-and-grain-alternatives/

The way I operate, I opt for foods that are more nutrient-dense and don't make me feel bad. I will occasionally have non-gluten grains (or grain-like substances like quinoa) but they are no longer a staple in my diet because it's just healthier to have more veggies and meat instead. If I want to bake cookies or make pancakes, I stick with coconut and almond flours, and still regard that stuff as a treat even though the ingredients are "technically paleo."

In short, no, these are not really okay ;)

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9812 · March 17, 2011 at 11:35 AM

but if I'm out for Japanese and I feel like having some soba, no biggie, I'll have some. As for baking, maybe buckwheat is safer than almond; I just like the taste, the results are always great, and I just don't make a habit of eating it.

24fcc21452ebe39c032be6801d6bbadd
9812 · March 17, 2011 at 11:32 AM

but if I'm out for Japanese and I feel like having some soba noodles, no biggie.

24fcc21452ebe39c032be6801d6bbadd
9812 · March 17, 2011 at 11:31 AM

I see a lot of different perspectives within the movement on carbs; I try to get most of mine from veggies and sweet or blue potatoes. I saw no compelling reason TO eat buckwheat. Sometimes I do eat non-gluten grains at restaurants (rice at an Indian plase, some corn chips if I get Mexican), but when I'm grocery shopping, I'll pick something up and ask myself "is this bad for me?" if the answer is "no," I'll then ask "ok, what does it have that's GOOD for me?" I personally would choose coconut or almond flours over buckwheat when I feel the urge to make pancakes...

D10ca8d11301c2f4993ac2279ce4b930
5232 · March 17, 2011 at 5:38 AM

Sisson gave no compelling reasons in that post. It was from two and a half years ago in which a lot has changed in the paleo movements perspective particularly the perspective on carbs.

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1132 · March 16, 2011 at 7:00 PM

Recently I've been making bread by boiling and then mashing mixed tubers (parsnips, potato, sweet potato) and then using plantain flour (with yeast) to mix them into a dough. Maybe I add cream and eggs too, eggs to help it hold. I then bake this, cut it into thin slices and freeze it - I take out a couple of slices from time to time and toast them. I'm not big on carbs, so one loaf lasts maybe a month.

Plantain flour (available in latin stores), by itself is good for making tortillas.

I missed the texture of bread, I missed crunchy stuff - don't suggest bacon.

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2934 · March 20, 2013 at 5:06 AM

I made a decent "bread" the other day with pureed green plantains,egg whites,and buckwheat flour. You wouldn't mistake it for regular bread, but it's a handy portable carb source.

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10 · March 17, 2011 at 3:30 AM

Thanks for all your answers. Very useful.

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2283 · March 16, 2011 at 8:01 PM

The safest flour with no anti nutrients would be rice flour. Check out perfecthealthdiet.com for more on that.

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18402 · March 16, 2011 at 7:27 PM

ain't no substitute for gluten flours. sad but true.

uses for coconut flour are limited, but at least it doesn't contain pufa and is extremely low in phytates. carbs/fiber is all you have to be concerned with.

almond flour is a no go, as I cannot really think of a good use for it. certainly don't bake with it or panfry it, because of the pufa. save for eating it by the spoon or sprinkling it on a salad or something (sounds silly as I type this so I'm really grasping here), I just really don't see the need for almond flour, especially since you should sprout raw almonds anyway, which is rather laborious.

buckwheat is fine, but I'm not sure how buckwheat breads would taste. never tried it that way. I just use buckwheat flour for it's phytase content when soaking raw oats, then dump it down the drain by way of rinsing (used and abused, baby). I didn't really see much of a sound argument against buckwheat from mark sisson. avoiding carbs maybe? but that's manageable on a certain level.

and to me, 'keen-wah' taste like dirt, looks like little fish eggs, and probably only got popular because people like to think 'the next big thing' in health is some obscure new item that nobody knows much about. Once Quinoa gets past its 'darling' phase, I believe the popularity may die down a bit.

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2409 · March 16, 2011 at 7:50 PM

Yes. You need to kill the flour. No way around it

84666a86108dee8d11cbbc85b6382083
2409 · March 16, 2011 at 7:50 PM

Yes. You need to kill the flour. No way yround it.

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78407 · March 20, 2013 at 4:52 AM

I recommend "Vital wheat gluten" for flour substitute. Please refer to my recipe and pics.

http://www.diabetesdaily.com/forum/recipes/70215-flaxseed-gluten-bread-only-1-5g-carb-per-slice

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5949 · March 20, 2013 at 12:25 PM

Right, 'cuz vital wheat gluten is the very definition of paleo.

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