№ 5 Oat Flour
Oat
Flour
Despite being made from oats, oat flour is naturally gluten-free when sourced from certified gluten-free oats, as oats don’t contain gluten proteins but may be cross-contaminated during processing. Oats are technically a cereal grain, but they’re often well-tolerated by people with gluten sensitivities (though not by those with celiac disease unless specifically certified). The flour is made by grinding whole oats into a fine powder, preserving most of the grain’s nutritional value.
Oat flour is soft, mild, and easy to digest due to its naturally occurring enzymes and fiber structure. It’s rich in complex carbohydrates, providing steady energy without the spikes and crashes of refined flours. One of oat flour’s standout features is its high beta-glucan content—a type of soluble fiber known to support heart health, improve cholesterol levels by binding to cholesterol in the digestive system, and help regulate blood sugar by slowing glucose absorption. This fiber also acts as a prebiotic, nourishing the gut microbiome and promoting beneficial bacteria growth.
Oat flour contains a modest amount of protein (about 4 grams per quarter cup) with a good amino acid profile, and is a great source of magnesium for muscle and nerve function, phosphorus for bone health, and B vitamins including thiamine and niacin for energy metabolism. It also provides zinc, iron, and manganese. The flour brings a creamy, slightly sweet flavor to baked goods and can be used in combination with other flours to improve texture and moisture retention.
Flavor Profile
Best Uses
Give It A Spin
Oat Flour
Despite being made from oats, oat flour is naturally gluten-free when sourced from certified gluten-free oats, as oats don’t contain gluten proteins but may be cross-contaminated during processing. Oats are technically a cereal grain, but they’re often well-tolerated by people with gluten sensitivities (though not by those with celiac disease unless specifically certified). The flour is made by grinding whole oats into a fine powder, preserving most of the grain’s nutritional value.
Oat flour is soft, mild, and easy to digest due to its naturally occurring enzymes and fiber structure. It’s rich in complex carbohydrates, providing steady energy without the spikes and crashes of refined flours. One of oat flour’s standout features is its high beta-glucan content—a type of soluble fiber known to support heart health, improve cholesterol levels by binding to cholesterol in the digestive system, and help regulate blood sugar by slowing glucose absorption. This fiber also acts as a prebiotic, nourishing the gut microbiome and promoting beneficial bacteria growth.
Oat flour contains a modest amount of protein (about 4 grams per quarter cup) with a good amino acid profile, and is a great source of magnesium for muscle and nerve function, phosphorus for bone health, and B vitamins including thiamine and niacin for energy metabolism. It also provides zinc, iron, and manganese. The flour brings a creamy, slightly sweet flavor to baked goods and can be used in combination with other flours to improve texture and moisture retention.
Flavor Profile
GAP
Best Uses
Great for pancakes, muffins, quick breads, cookies, and thickening sauces.
Oat Flour Buy
Growing Region
ALMOND
FLOUR
Remix
Ranking
#1
Net
Carbs
2g
Ratio To
White Flour
1:1
Almond flour is made from ground almonds that have first been blanched to remove the skins, then finely ground into a powder. This blanching process creates a lighter-colored flour with a milder flavor compared to almond meal, which includes the skins. The grinding process preserves most of the almond’s nutritional value while creating a versatile gluten-free flour alternative.
Almond flour is protein-rich, containing about 6 grams per 2-tablespoon serving, and high in manganese, vitamin E, and heart-healthy monounsaturated fats. It’s low in carbohydrates (only 5 grams per serving) and also contains 3 grams of fiber, making it an excellent choice for low-carb and ketogenic diets. Almond flour may be better for your blood sugar because of its low glycemic index (estimated at 10-15) and also for its high level of magnesium, which plays a crucial role in glucose metabolism and insulin sensitivity.
Additionally, almond flour provides significant amounts of riboflavin (vitamin B2) for energy metabolism, phosphorus for bone health, and healthy fats that help with nutrient absorption. The combination of protein, fiber, and healthy fats helps promote satiety and steady blood sugar levels.
Recipes that call for almond flour will generally have more raising agent than other recipes to account for the weight and density of almond flour. Make sure to keep this in mind when substituting almond flour for other flours in baking recipes.
Flavor Profile
It has a sweet, nutty taste.
Best Uses
It can be used for baking cookies, cakes, and quick breads.
GAP
