Gluten-Free and Resistant Starch Flours: Have Your Cake and Eat It Too!

Gluten-Free and Resistant Starch Flours: Have Your Cake and Eat It Too!
Sourdough bread, buns, pastries, cakes, pancakes, muffins ......... Is your mouth watering yet?

If you have been newly introduced to the gluten-free lifestyle, you may be wondering if you will ever be able to eat some of your favorite bakery items again. Well....no worries! I have been avoiding gluten for many, many years and I am still learning how to cook and bake gluten-free.

The truth is there is such a huge variety of options at your disposal such as gluten-free grains like rice, sorghum and teff, nut, seed and legume flours. Most of these flours cannot be used alone as a substitute for wheat.  However, by combining different flours you can get a texture closer to what wheat provides.  Here is a good gluten-free all-purpose flour recipe:

Gluten-Free All-Purpose Flour
3 C Almond Flour (or seed flour for nut-free)
1 1/2 C Arrowroot
3/4 C Coconut Flour
3/4 C Tapioca Starch

There are several non-grain flours that are commonly used as substitutes in recipes.

Non-Grain Flours
Almond Flour - substitute for regular all-purpose flour 1:1
Coconut Flour - soaks up moisture due to high fiber; substitute 1/4-1/3 C per 1 C regular flour
Cassava Flour - cookies, cakes, breads substitute 1:1 for wheat

Alternative flours made from seeds (sunflower, millet, quinoa, buckwheat) and beans (fava, garbanzo) can add their own unique nutritional benefits including protein.

Resistant Starch Flours
There are certain flours that contain resistant starch.  We want resistant starch.  It is very beneficial for our digestion. Resistant starch means that the fiber is resistant to digestion or break down in the stomach. It then continues to pass through the small intestine and on to the colon where this fermentable fiber feeds the "friendly" gut bacteria.

When the "friendly" gut bacteria feeds on this resistant starch, a short-chain fatty acid called "butyrate" is produced. Butyrate is the preferred fuel for cells that line the colon.  Interestingly, fermentable fibers and resistant starches feed approximately 90% of our cells.  Most foods feed only 10%.  

Besides providing fuel for our cells .... what are some other benefits of resistant starch?

1) Lowers pH level - high pH values mean acidic conditions which contribute to inflammatory digestive disorders:
  • IBD
  • Ulcerative Colitis
  • Crohn's
  • Constipation
  • Diverticulitis
  • Diarrhea 
 2) Lowers inflammation - lower pH contributes to reduced inflammation 
  • Decreased risk of colorectal cancer
  • Increased absorption of minerals
These 3 flours contain high amounts of "resistant starch":
  • Tigernut  Flour - safe for those with nut allergies; this is a tuber not a nut; use with a 1:1 ratio for wheat substitute 
  • Green Banana Flour - No worries....does not taste like banana!!!  Use about 1/3 C less than wheat flour as a substitute
  • Chestnut Flour - only use if no tree nut allergy; use a 1:1 ratio for wheat substitute
Our digestion can be greatly improved simply by substituting a "resistant starch", gluten-free flour in recipes.  Which one are you most excited to try first?




Why You May Need More of This B Vitamin!

Why You May Need More of This B Vitamin!



Vitamin B9 [Folate (natural)/Folic Acid (synthetic)] is necessary for the process of methylation which ensures the assimilation/absorption of nutrients and that our body systems function at top level. It is also known in its natural form as "Folate" and, in its synthetic form, "Folic Acid".



Folate-Involved Functions
▪DNA repair/production
▪Cell detoxification
▪Neurotransmitter production
▪Glutathione production
▪Eye health
▪Liver health
▪Energy production
▪Fat metabolism
▪Healthy endocrine function
▪Regulate body inflammation and immune response
▪Stress regulation
▪Mood stabilizer

In order for methylation to occur Vitamin B9 is needed to turn on the switch to trigger the chemical SAMe.
(SAMe supplementation has been used for depression and SAD (seasonal affective disorder).

Increased Risk of Diseases
Another key function of Vit B9 is breaking down the amino acid, homocysteine. Increased homocysteine increases inflammation and, along with that, an increased risk of diseases such as:
▪Heart Disease
▪Cancer
▪Fibromyalgia
▪Osteoporosis
▪Depression
▪Alzheimer's

How Stress is Involved
Stress is also a factor to consider. When stress is increased then SAMe production is decreased which means more B vitamins are needed to increase the production of SAMe. Stress is more than emotional. Here are some other types of stress:
▪Oxidative
▪Autoimmune
▪Candida
▪Leaky Gut
▪Heavy Metals/Other Toxins

Folic Acid, or synthetic B9, is the industries standard in most supplements. It must undergo a process to be converted into a form that is easily assimilated. This requires the enzyme MTHFR. Unfortunately, 30-60% of people have a defective or mutated form of this enzyme so they cannot create enough of it.

On the other hand, folate is already in its easily assimilated natural state which completely bypasses the need for the MTHFR enzyme. It also has fewer interactions with medications. I love my Super B supplement for that reason.
Any one with celiac, irritable bowel disease, or alcoholism will have reduced amounts of Vitamin B9.
Did you notice the other gut-related issues that require more B9 due to the stress they cause.....autoimmune, candida, leaky gut.......everything starts .... and is healed .... In the "gut".

Did you enjoy this tip? If so, you will love some of my other tips! Check it out here. 

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