When talking about flour, the first thing that comes to your mind is wheat flour, right?
Actually, flour is just a powder made by grinding up something else into the proper size. Flour can be made from all kinds of grains, roots, seeds, or beans.
Talking from Paleo perspective, the two most popular types of flour are coconut flour (ground-up coconut) and almond flour (ground-up almonds).
Both of them are known to have pros and cons, and you can have them both in your kitchen, but, however, you might prefer one or the other!
We have a few more flour options:
1. Coconut Flour
Compared to almond flour, coconut flour is rich in fiber (10 grams vs. 3 grams from a ¼ cup), and it is much more absorbent. Coconut floor consists of ground up coconut meat following a pressing process for coconut milk.
If you decide to use this flour in cooking, it is recommended to use little amounts of it, and it is preferable to be mixed with eggs. Coconut flour is rich in inulin fiber, so it is great at absorbing the liquid.
With its sweet flavor, you can use coconut flour for preparing cakes, muffins, brownies, pizza crust, etc. Its texture is a bit dry for baking, so it can also be used as a coating in recipes like chicken fingers.
2. Almond Flour
Almond flour is made from ground up blanched almonds and is known as the paleo flour with the best taste. It can be used in recipes like waffles, muffins, cakes, and any kind of baked goods. Compared to coconut oil, almonds are lower in carbs and richer in proteins.
Moreover, they have a rich content of omega-6. 1 almond is made from 1.1 gallons of water, and most almonds in the United States have an origin from California, which we know that is currently in a drоught.
3. Chestnut Flour
Chestnut flour is similar to almond flour, but it has a stronger, nutty taste. Considering the fact that chestnuts are tree nuts, they have less fat and a starchier composition. They can be consumed raw, boiled, baked, or even roasted over an open fire.
They have 47mg/100g of phytic acid, compared to 760mg/100g in walnuts and 1,280mg/100g in almonds. Only 100 grams of chestnuts contain 43% vitamin C, 17% potassium, 25% copper, 25% B6, and 59% manganese. Moreover, they are low in carbs, 53 grams of carbs in 100, 5 of which are coming from fiber.
4. Tigernut Flour
If you did not know, tigernuts are a root vegetable. Tigernut flour has a pleasant taste, a 1:1 replacement ratio to wheat flour and it does not have a strange aftertaste like some gluten-free flours.
You can use tigernut milk on a daily basis, tigernut flour for baked goods or prepare raw tigernuts by soaking them overnight in water. 1 ounce of tigernuts has 19 grams of carbohydrates and 10 grams of fiber. Moreover, they are abundant with monounsaturated fats.
5. Cassava Flour
Cassava, often referred to as Yuca is a root vegetable used by many people in Africa, Asia, and Latin America. The bleached and extracted cassava root starch contains the fiber. Usually, this flour is used for preparing tapioca pudding.
This flour has a smooth, neutral taste and a similar texture to wheat flour and it is used in the same proportions as wheat flour, except for yeast-based recipes. It can be also used for baked goods while its root can be fried, boiled, or mashed, just like potatoes.
Although it can be consumed in the case of an autoimmune paleo diet, you should know that this flour is richer in carbohydrates, 78 grams per cup and 4 grams of fiber.
Also, we should mention that if you are buying it from a grocery store, it is very important to boil the root because it can lead to cyanide poisoning. The sweet variety is known to have less hydrogen cyanide compared to bitter varieties.
Note: There are some people who may be allergic to this plant. The American Cancer Society claims that people with a latex rubber allergy are more likely to be prone to this allergy as well.