Want to Go Gluten-Free? Take Note of These Substitutes

Did you know around 8 Million suffer from coeliac disease? Coeliac disease is a permanent, unalterable autoimmune disease caused by the immune system responding to gluten – found in wheat, barley and rye. The only remedy for this is a strict gluten-free diet for life. Moreover, many also experience gluten intolerance, sensitivity or in general don’t enjoy gluten, and hence avoid gluten. So if you have been contemplating going gluten-free, then here’s some effective advice and some delicious substitute recommendations from Dr Nimrita Bassi, a doctor-turned-baker and entrepreneur. “There are a fair few options out there for gluten-free diets. And once you know all the options, nothing can stop you!”says Dr Nimrita. Here are some of the best gluten-free substitutes, which will make you forget you ever ate gluten. 

1. Polenta

Polenta is an excellent substitute in baking. From yummy cornbread and polenta fries to lemon polenta cake, you have plenty of options with polenta. 

2. Gram flour

Gram flour or besan is another excellent substitute for gluten-intolerant folks. It is perfect for making savoury pancakes. Simply combine gram flour, water, salt and spring onions, and you will have a great pancake mix. “However, I don't recommend using it in baked goods such as bread or cakes, as it can prove tricky,” says Dr Nimrita. 

3. Gluten-free all-purpose flour

Gluten-free flour is a must-have! You can find gluten-free all-purpose flour from Amazon or your preferred retailer. This is one of the most versatile flours out there and can be easily used instead of bread flour and self-raising flour. 

The finer detail

If the recipe calls for bread flour, simply mix half a teaspoon of xantham gum for every flour cup. If the recipe calls for self-raising flour, all you have to do is add two teaspoons of baking powder for every 150 grams of all-purpose flour. All-purpose flour can make yummy cakes or be converted into bread flour to make excellent pizza. With an excellent gluten-free flour, most people will not generally even know the difference between the real stuff and the free-from foods.

Please note all-purpose flour is not the same as wheat flour or atta. So, if you can’t do without your parathas, gluten-free atta is also widely available. 

4. Rice and rice flour

Rice too is naturally gluten-free and an excellent ingredient for anyone following a gluten-free diet. Rice flour can be used to make crepes and dosas. 

Remember, gluten-free can be complicated in the beginning. Start with mastering one or two ingredients – the more you try, the better you will get and the easier you will find it. If you follow recipes from the internet, try and use gluten-free in your search and choose ones with more than four stars.

Remember, all you knead is love, creativity and good ingredients when it comes to a good meal. So have fun! 

5. Corn flour

Corn flour will make for the starch protein in your diet. It is used in many gluten-free processed. You can munch on corn cobs or eat corn tortillas when hunger pangs strike.

6. Chickpeas

Chickpeas are a good gluten-free option to include in your diet due to its versatility. You can also use chickpeas as a flour replacement for baking. 

7. Pistachios

Pistachios are not only a gluten-free option, but they are also one of the lowest-fat, lowest-calorie snack nuts. If you want to keep your salad crunchy without adding bread croutons to it, then try using pistachios instead. Pistachios are also a good source of protein and fiber, they'll help keep you fuller longer.