Probably not the answer you're looking for, but I found it much easier to avoid all flour-containing foods. I honestly don't miss any of it. Substitute flours can have a lot of starch. You're replacing one bad thing with another.
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You have to be really careful with oat flour if you're celiac or gluten-sensitive. It's NOT always gluten-free. I'm not sure whether it depends on the variety of oat or whether oats are milled in the same machinery as flour, but I do know that you have to check.
And going gluten-free really isn't necessary or helpful if you're not sensitive to it. Gluten is a type of protein. It's kind of like the proteins in peanuts in that if you're allergic, you have to avoid it, but if you're not allergic, it's no better or worse than any other protein. Going gluten-free certainly doesn't help healthy people with weight loss. If you don't have a problem with gluten, you're just adding a lot of expense and inconvenience to your life.
As for gluten and yeast, gluten is what makes yeast work in bread. All the yeast really does is produce gas. (That's why they use it in beer and sparkling wine.) When you mix it with a high-gluten flour and water, the yeast wakes up and starts producing gas bubbles, and the gluten stretches out around it and gets light and chewy-- kind of like tiny balloons. If you've seen bread flour in the store, that's flour with extra gluten, made from high-protein wheat. People who make bread a lot usually end up buying gluten powder to add when they make whole grain breads, because it makes it rise much better. If you want a gluten-free yeast bread, you have to use a flour that's high in some other sort of protein that can form the same type of balloons, and there aren't many of those. That's why yeast breads have used wheat for thousands of years.
I know many of the recipes from the biggest loser cook books call for oat flour. That is a gluten free flour.
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Yeast does not contain gluten.
Some non-gluten flours include; Brown rice flour, Amaranth flour, Soy flour, Teff flour and Corn meal.
Some reduced gluten flours include: Buckwheat flour, Rye flower and Spelt.
Since realizing I have a gluten intolerance (not Celiac disease) I have done a lot of research, and a lot of baking with gluten-free and reduced gluten flours. Some work better than others, it depends on what you're making!
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So you need a gluten-filled flour even with yeast? Or does yeast contain gluten, too? Actually, I don't think gluten is my problem because I have been able to eat rolls and donuts, but maybe it reacts with other things I eat, so I thought I'd try less of it.
Gluten is what makes breads rise, and makes them chewy instead of crumbly. If you just substitute gluten-free flour for wheat flour, you'll get heavy, dry muffins. There's a lot that has to be changed to get a nice gluten-free quick bread, so it's best just to look for recipes that were written and tested with gluten-free flour instead of trying to adapt the recipe yourself. There are lots of good gluten-free recipes out there, though, so just do a little searching and you'll find things you'll like.
When a recipe calls for whole wheat flour can you substitute another kind of flour with less gluten? I am pondering trying a more gluten-free type diet to see if that will help with my IBS. I would like to try the muffins that are in the recipes, but would like to know what kinds of flour a person substitute.
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