Most of us enjoy and relish our chappatis or “flat breads”
However these are usually prepared using wheat flour which contains gluten (which we apparently hate)
In this article we will understand first: why we do not like gluten, why should we make the switch to gluten-free, in particular we will examine what is gluten free atta or flour, its benefits, recipe ideas and a lot more!
What is Gluten and why do we not like it?
Gluten is a protein found in wheat, barley, and rye. It's what gives dough its elasticity and bread its chewy texture.
Gluten has always been percieved as evil and thought to be stayed away from but its actually harmless to most people, there are several reasons why some individuals choose to avoid it:
-
Celiac Disease
This is an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. About 1% of the population suffers from celiac disease. -
Non-Celiac Gluten Sensitivity (NCGS)
Some people experience symptoms similar to those of celiac disease, such as bloating, diarrhea, and fatigue, but without the accompanying intestinal damage. -
Wheat Allergy
A wheat allergy is an allergic reaction to proteins found in wheat, including but not limited to gluten. Symptoms can range from mild, like hives and nasal congestion, to severe, such as anaphylaxis. -
Irritable Bowel Syndrome (IBS)
Some people with IBS find that avoiding gluten helps alleviate symptoms like abdominal pain, bloating, and irregular bowel movements.
Since most of the gluten we consume comes from wheat, barley and rye, we need to find alternate sources of flour which doesnt contain gluten. Hence the need to be educated on gluten free atta/flour.
What is Gluten-Free Atta?
Gluten-free atta is a type of flour that is specifically formulated to exclude gluten. Gluten-free atta is made from various alternative grains, seeds, and legumes, ensuring a safe and nutritious option for those who need or choose to avoid gluten.
Gluten-Free Atta Benefits
Choosing gluten-free atta can offer several health benefits, particularly for those with gluten intolerance or even if you want to switch to a healthier lifestyle. Here are some key benefits:
- Reduces Inflammation: Gluten can trigger inflammation in the gut for people with gluten sensitivity. Gluten free atta helps reduce this inflammation, promoting better digestive health.
-
Promotes Weight Loss: Many people find that switching to a gluten-free diet helps them manage their weight more effectively. Gluten free atta is often lower in calories and higher in fiber, aiding in weight management.
- Boosts Energy Levels: For those with celiac disease, gluten can cause fatigue and lethargy. A gluten-free diet, supported by gluten free atta, can help restore energy levels.
- Improves Nutrient Absorption: When the digestive system is free from the irritation caused by gluten, it can better absorb nutrients from food, leading to improved overall health.
Gluten-Free Atta Options from Sattvic Foods
At Sattvic Foods, we are committed to providing high-quality, nutritious gluten free flours. Here are some of our top gluten free atta options:
- Buckwheat Flour: Despite its name, buckwheat is not related to wheat and is naturally gluten-free. Buckwheat flour is rich in fibre, protein, and essential minerals like magnesium and zinc. It's an excellent choice for making pancakes, crackers, pakodas and even gluten free bread. Learn more about what is buckwheat flour and its benefits here.
- Quinoa Flour: Our organic quinoa flour is a protein-packed, gluten free atta that adds a nutty flavour to baked goods. It's ideal for making gluten-free pancakes, cookies etc.
- Coconut Flour: Defatted and organic, our coconut flour is a low-carb, gluten-free flour that is perfect for those following a keto diet. It's rich in fibre and has a mild coconut flavour, making it a great choice for baking.
-
Unblanched Almond Flour: This flour is made from whole almonds, including the skin, providing a richer flavour and more nutrients. It’s perfect for baking gluten-free almond cookies and cakes. Check out our detailed post on gluten-free keto flour here.
- Defatted Almond Meal: Similar to almond flour, almond meal is made from ground almonds witht their skin on (unblanched) but this meal has a coarser texture since it is defatted. It’s great for making gluten-free pie crusts, cookies, and cakes.
- Oat Bran: Oat bran is a high-fibre, gluten-free flour that can be used in baking or as a topping for yogurt and cereals. It adds a subtle, nutty flavor and is excellent for making gluten-free oat bran muffins.
- Raw Banana Flour: Made from unripe green bananas, raw banana flour is a gluten-free flour that is high in resistant starch, making it great for digestion. It’s perfect for making gluten-free pancakes, breads, and even as a thickener for soups.
- Defatted Peanut Flour: This gluten-free flour is made by pressing peanuts to remove most of the oil, leaving behind a high-protein, low-fat flour that’s great for baking or adding to smoothies for a protein boost.
How to Make Gluten-Free Bread or Rotis
Making gluten-free bread or rotis can seem challenging due to the absence of gluten, which acts as a natural binding agent in wheat flour.
Without gluten, doughs can often be difficult to knead and may not hold together as well as traditional wheat-based doughs.
However, with a few clever adjustments, you can achieve the perfect texture and flavor in your gluten-free breads and rotis.
Mimicking Gluten’s Binding Properties
To achieve a smooth, well-kneaded dough without gluten, it's essential to include a substitute that can mimic gluten's binding properties. Following are some options:
- Xanthan Gum: A common additive in gluten-free baking, xanthan gum helps give the dough elasticity and structure, similar to gluten. Typically, you would use about 1 teaspoon per cup of gluten-free flour.
- Arrowroot Powder: A natural thickening agent, arrowroot powder can also aid in binding the dough together. It is safe and plant-based, making it a great choice for those with sensitive digestive systems.
- Psyllium Husk: This fiber-rich ingredient is a popular choice for gluten-free baking. When mixed with water, it forms a gel-like consistency that binds ingredients together and adds moisture to the dough. Use about 1-2 tablespoons per cup of gluten-free flour.
- Chia Seeds: Ground chia seeds can absorb a significant amount of water, creating a gel that works well as a binder. Mix 1 tablespoon of ground chia seeds with 2.5 tablespoons of water and let it sit for a few minutes before adding it to your dough.
- Flaxseeds: Similar to chia seeds, ground flaxseeds can be used as a binder. Combine 1 tablespoon of ground flaxseeds with 2.5 tablespoons of water and let it thicken before incorporating it into your dough. Flaxseeds also add a slight nutty flavor to the bread.
- Guar Gum: Like xanthan gum, guar gum is a common additive in gluten-free baking that helps to thicken and bind the dough. It’s often used in small amounts, around 1 teaspoon per cup of flour.
- Tapioca Starch: Tapioca starch can add both chewiness and binding to gluten-free doughs. It is often used in combination with other flours and binders to achieve a better texture.
- Agar-Agar: This is a vegan alternative to gelatin, derived from seaweed. It acts as a strong binding agent and is used in small amounts, usually less than 1 teaspoon for most recipes.
Using a combination of these binders can often yield the best results, as they each contribute different properties to the dough. For example, combining psyllium husk with chia seeds or flaxseeds can provide both binding and elasticity, resulting in a more manageable dough and a better-textured final product.
Tips for Perfect Gluten-Free Bread or Rotis
- Moisture is Key: Gluten-free flours tend to absorb more liquid than wheat flour, so be sure to add enough water or other liquids to achieve a pliable dough.
- Kneading Time: While traditional doughs benefit from extensive kneading, gluten-free dough requires a gentler touch. Knead just until the ingredients are combined and the dough is smooth.
- Resting Period: Allowing the dough to rest for a short time before rolling it out can help improve its texture and make it easier to work with.
Sattvic Foods Gluten Free Flour Recipes
Switching to gluten free atta doesn't mean you have to sacrifice taste or texture in your cooking. Here are some delicious gluten free dish suggestions:
- Buckwheat Banana Bread: A moist and flavourful banana bread made with buckwheat flour, perfect for breakfast or a snack.
- Fudgy Almond Cookies: Crisp and buttery cookies made with unblanched almond flour, perfect for a gluten-free dessert.
- Coconut Sugar Cookies: Light and sweet cookies made with coconut flour, ideal for those on a gluten-free or keto diet.
- Oat Bran Muffins: Packed with wholesome veggies these gluten-free muffins are perfect for a nutritious and delicious start to your day.
Why Choose Sattvic Foods' Gluten-Free Atta?
At Sattvic Foods, we are committed to providing our customers with the highest quality gluten-free products. Here’s why our gluten-free atta stands out:
- Sustainably Grown: Our gluten-free flours are sourced from independent farmers who use sustainable and organic farming practices. This ensures that our products are not only good for your health but also for the environment.
- High Nutritional Value: Our gluten-free flours are rich in nutrients, providing you with a wholesome and balanced diet. Whether you're using buckwheat flour, millet flour, or sorghum flour, you can be sure you're getting the best quality.
-
Versatile and Delicious: Our gluten-free atta can be used in a wide range of recipes, allowing you to enjoy your favorite dishes without the worry of gluten. From bread to cakes, our flours deliver on taste and texture.
Common Misconceptions About Gluten-Free Atta
As gluten-free products become more popular, there are some misconceptions that have emerged. Here are a few:
- Gluten-Free Equals Healthier: While gluten-free atta is essential for those with celiac disease or gluten sensitivity, it’s not necessarily healthier for everyone. It's important to choose gluten-free flours that are rich in nutrients and avoid those that are overly processed.
- Gluten-Free Atta Tastes Different: With the right combination of gluten-free flours, you can achieve the same taste and texture as traditional wheat flour. Experimenting with different recipes can help you find the perfect blend.
- Gluten-Free Diets Lead to Weight Loss: Simply switching to a gluten-free diet doesn't guarantee weight loss. It's important to maintain a balanced diet and watch your calorie intake, even when using gluten-free products.
Conclusion
Gluten-free atta is a versatile and nutritious alternative to traditional wheat flour. Whether you're gluten-intolerant or simply looking to try something new, Sattvic Foods offers a variety of gluten-free flours that cater to your needs. From buckwheat flour to coconut flour, our gluten-free atta options are sustainably grown, high in nutrients, and perfect for all your cooking and baking needs.
By choosing gluten-free atta from Sattvic Foods, you're not only making a healthier choice for yourself but also supporting sustainable farming practices that benefit the environment. So why wait? Explore our range of gluten-free flours today and discover the difference for yourself!