The paleo diet, also known as the caveman diet, is a popular diet that advocates eating whole, unprocessed foods that our hunter-gatherer ancestors would have eaten in the Paleolithic era. This means foods like meat, fish, eggs, vegetables, fruits, nuts and seeds are encouraged, while grains, legumes, dairy products, salt, refined sugar and highly processed oils are excluded.
Gluten is a protein found in grains like wheat, barley and rye. It’s found in foods like bread, pasta, baked goods and beer. Gluten-free flours and baked goods are becoming increasingly popular, even among people who don’t have celiac disease or gluten sensitivity. This raises the question – can you have gluten-free flour on a paleo diet?
What is gluten and why is it avoided on the paleo diet?
Gluten provides elasticity and helps baked goods rise and maintain their shape. It’s found not only in wheat, but also in grains like barley, rye and triticale.
On the paleo diet, grains containing gluten are avoided because:
– They are a relatively modern addition to the human diet, only coming into widespread consumption with the agricultural revolution, about 10,000 years ago. This is a very small timeframe compared to the millions of years humans lived as hunter-gatherers. Proponents of the paleo diet believe the human body is not well adapted to consuming large amounts of grains.
– They contain compounds like lectins and phytates which may impair nutrient absorption and cause intestinal inflammation for some people. Celiac disease is an extreme example of gluten intolerance.
– Over-consumption of grains may contribute to inflammation, autoimmune disease, obesity and metabolic disease according to some theories.
So in summary, gluten-containing grains are excluded on the paleo diet because they were rarely or never consumed during the Paleolithic era that shaped human evolution. Proponents argue that they are poorly tolerated by some people and contribute to modern health conditions when eaten in excess.
Are all flours prohibited on the paleo diet?
No, not all flours are prohibited on the paleo diet, even though grains with gluten are excluded. That’s because flours can be made from starchy vegetables, nuts and seeds, which are considered paleo-friendly:
Paleo-friendly flour options
Almond flour – Made from finely ground almonds. High in healthy fats and low in carbs.
Coconut flour – Made from dried, ground coconut meat. High in fiber and low in digestible carbs.
Tigernut flour – Made from the root vegetable tigernut. Starchy but high in fiber with a sweet nutty flavor.
Arrowroot flour – Made from the starchy arrowroot vegetable. Neutral in taste and easily digestible.
Cassava flour – From the starchy cassava root. Gluten-free and grain-free.
Plantain flour – From dried plantain bananas. Resistant starch may boost gut health.
Nut meals – Finely ground nuts like walnuts, pecans, hazelnuts, macadamia nuts and pistachios.
So while gluten-containing grains are not considered paleo, flours made from nuts, seeds and starchy vegetables are fine because they fit into a Paleolithic diet pattern. Many baked goods can be made grain-free by using a combination of these alternative flours.
Are gluten-free flours made from grains allowed?
This is where things get a bit tricky. Some gluten-free flours are made from grains that don’t naturally contain gluten, like rice flour, buckwheat flour, amaranth flour, quinoa flour and corn flour.
While these gluten-free grains don’t contain actual gluten, there is still some debate within the paleo community about whether they should be allowed:
Arguments for excluding gluten-free grains:
– They are still grains, even if gluten-free. Grains would have made up a very small part of a Paleolithic diet.
– They can still potentially cause digestive issues due to lectins, phytates and other antinutrients.
– Over-consumption may contribute to inflammation or metabolic problems.
– Rice flour has a high glycemic index, which can spike blood sugar.
Arguments for including gluten-free grains:
– Small amounts of primitive grains may have been gathered by Paleolithic hunter-gatherers, though large quantities were not consumed.
– Gluten-free whole grains like rice, buckwheat and quinoa provide fiber, nutrients and antioxidant compounds that may benefit health.
– Some people tolerate gluten-free grains just fine and don’t experience any digestive issues.
– There are traditional cultures like in Asia that stayed relatively healthy on diets high in white rice.
So opinions are mixed on whether gluten-free grains like rice, corn and quinoa flours can be included on a strict paleo diet. It may depend on the individual’s health goals, sensitivities and tolerance. Some people avoid them, while others include them in moderation.
Reasons to use gluten-free flours on a paleo diet
Here are some reasons why using gluten-free flours can make sense on a paleo diet:
– Provides options for baking paleo breads, muffins, waffles, pancakes and other grain-free baked goods.
– Allows you to replicate the texture and consistency of baked goods. Gluten-free flours help achieve a fluffy texture.
– Adds variety to the paleo diet and makes it more sustainable long term. Cutting out all grains and flour makes the diet very restrictive.
– Enables you to bake paleo treats for holidays, birthdays and special occasions. You don’t have to feel left out if you can make paleo cakes or cookies.
– Lets you stick to paleo while still being able to enjoy an occasional baked treat without gluten, grains or added sugar. Moderation is key.
– Helps satisfy carb cravings that some people struggle with on very low-carb diets. Small amounts of paleo baked goods can help manage cravings.
So incorporating some gluten-free paleo flour into a primal diet can provide flexibility and allow for an occasional treat. Many people include paleo baked goods from time to time without detracting from overall healthy eating habits.
Healthiest gluten-free flours for the paleo diet
If you do want to incorporate some gluten-free flours into your paleo or primal eating plan, these are some of the healthiest options:
Almond Flour
Made from finely ground almonds, almond flour is low in carbs and high in healthy fats. It’s perfect for making grain-free muffins, cakes, cookies and other baked goods. The healthy monounsaturated fats in almonds may help lower LDL cholesterol and reduce cardiovascular disease risk.
Coconut Flour
Coconut flour is high in fiber and low in digestible carbs. It absorbs a lot of moisture during baking, which makes it great to use in combination with other flours. The medium-chain triglycerides (MCTs) in coconut oil provide sustained energy and may support brain health.
Tigernut Flour
Tigernut flour comes from the root vegetable tigernut and contains soluble fiber that can help slow digestion and control blood sugar levels. Tigernut flour has a naturally sweet flavor that makes it perfect for cookies, cakes and other baked goods.
Arrowroot Flour
Arrowroot flour is an easily digested starch extracted from the arrowroot plant. It can be used to replace wheat flour in recipes for bread, pastries and other baked goods. Arrowroot contains significant levels of potassium, iron and B vitamins.
Cassava Flour
Cassava flour comes from the starchy cassava root and is completely gluten-free. It has a neutral flavor that works well in many recipes. Cassava contains resistant starch which functions like soluble fiber to feed healthy gut bacteria.
Plantain Flour
Plantain flour is made from green plantain bananas, which are higher in resistant starch than regular bananas. The resistant starch in unripe plantains may support digestive health and control blood sugar spikes. This flour has a mild banana flavor perfect for baking.
So in summary, flours made from nuts, coconut and starchy vegetables tend to be the healthiest gluten-free options on the paleo diet due to their higher fiber and nutrient levels. They can allow for paleo baking while still staying grain-free.
Potential drawbacks of gluten-free flours
However, there are some potential downsides to watch out for if you over-rely on gluten-free flours:
– Some alternative flours like tapioca and cassava flour have very few nutrients, so using them exclusively could result in nutrient deficiencies. Be sure to eat plenty of colorful fruits and vegetables to compensate.
– Grain-free baked goods are easy to overeat since they often don’t contain the grains and added sugar of traditional baked goods. Be mindful of portions.
– Almond flour and coconut flour are higher in calories than grain flours. Measure carefully and adjust recipes to avoid excess calories.
– Those with diabetes or blood sugar regulation issues may need to minimize use of flours made from starchy roots like arrowroot, tapioca and cassava flour to control carb intake.
– Some people have a nightshade sensitivity and don’t tolerate flours made from roots and tubers like arrowroot, tapioca, cassava and plantain. Listen to your body.
– Make sure any gluten-free grains you eat like rice, quinoa or buckwheat flour are properly prepared by soaking, sprouting or fermenting to reduce antinutrients. Don’t overeat them.
So to summarize, it’s fine to incorporate some gluten-free flours into a paleo style of eating, but don’t go overboard. Pay attention to portions, prepare flours properly, and make sure you’re still getting plenty of nutrient-dense fruits, veggies, protein, healthy fats and fiber.
Tips for Baking Paleo Goods with Gluten-Free Flours
Here are some helpful tips for baking delicious paleo breads, muffins, waffles and other baked goods with gluten-free flours:
– Combine several flours like almond flour, coconut flour and tigernut flour rather than just relying on one. This improves nutrition and texture.
– Add eggs, mashed banana or pumpkin puree to help bind baked goods. Gluten-free flours don’t contain as much binding protein.
– Use binding agents like xanthan gum, guar gum, flax eggs or gelatin to help give structure to batters and doughs.
– Adjust oven temperature, cooking times and liquid amounts in recipes to account for moisture retention differences in gluten-free flours.
– Add healthy fats like olive oil, avocado oil, melted coconut oil or ghee to prevent dense baked goods and improve moisture.
– Substitute sugar with coconut sugar, maple syrup, honey, applesauce or mashed fruits like bananas to moderately sweeten. Don’t over-sweeten.
– Incorporate paleo-friendly mix-in’s like dried fruits, nuts, seeds, dark chocolate, coconut and dried coconut flakes for flavor and nutrition.
– Let gluten-free flours fully cool before cutting into baked goods. They often need to finish setting up outside of the oven.
With some tweaking, nutrient-dense gluten-free flours can allow you to occasionally enjoy paleo muffins, breads, pancakes and other treats without compromising your health goals.
Sample Recipes Using Gluten-Free Flours on Paleo
Here are a few delicious sample recipes for baked goods using only paleo-friendly gluten-free flours:
Grain-Free Pancakes
– 1 cup almond flour
– 2 eggs
– 1/4 cup mashed banana
– 1 tsp baking powder
– 1/2 tsp cinnamon
– 1 tsp vanilla extract
– 2 Tbsp honey or maple syrup (optional)
Paleo Lemon Poppy Seed Muffins
– 1 cup almond flour
– 1/3 cup coconut flour
– 1/4 cup honey or coconut sugar
– 2 eggs
– 1/3 cup lemon juice
– 2 Tbsp poppy seeds
– 1 tsp baking soda
– 1/2 tsp salt
Double Chocolate Cookies
– 1 cup almond flour
– 1/4 cup coconut flour
– 1/4 cup cocoa powder
– 1/4 cup coconut sugar
– 1 egg
– 2 oz dark chocolate, chopped
– 1/2 tsp baking soda
– pinch of salt
There are endless combinations of nut flours, seeds, healthy fats and natural sweeteners you can use to create delicious paleo baked goods. Let your imagination run wild in the kitchen with these gluten-free alternatives!
Should you avoid gluten-free flour on paleo?
Whether to avoid gluten-free flours altogether on paleo is a personal choice that depends on your health goals and sensitivities:
Reasons to avoid gluten-free flours:
– Maximum benefit from grain, legume and dairy exclusion on paleo diet.
– Concerns about anti-nutrients like lectins and phytates even in gluten-free grains.
– Already have excess weight to lose and don’t want extra calories.
– Have metabolic syndrome or blood sugar regulation issues and want to minimize carbs.
– Plan to use paleo as short term elimination diet for health issues like autoimmunity.
Reasons gluten-free flours in moderation may be OK:
– Want flexibility for paleo to be sustainable long term.
– No noticeable issues digesting nuts, seeds, or well-prepared ancient grains.
– Need paleo baking options for holidays, birthdays or special occasions.
– Limit baked goods to occasional treats and focus diet on meat, veggies, fruit, healthy fats.
– Use gluten-free flours as better alternative to sugar-laden traditional baked goods.
– Willing to experiment and find balance that works for your unique body and health status.
There is no perfect one-size-fits-all solution. Paying attention to your body’s signals and tailoring an eating plan that optimizes your energy, health and wellbeing is key.
Conclusion
Incorporating some gluten-free, grain-free flours like almond, coconut and tigernut flours into paleo baked goods can provide flexibility for holidays, birthdays and special occasions. However, gluten-free does not automatically mean paleo. Grain-free flours made from nuts, seeds and starchy vegetables tend to be safer choices than those made from gluten-free grains.
Focus your paleo diet on quality animal proteins, healthy fats, produce and fermented foods. Use gluten-free flours in strict moderation as substitutes for overly processed baked goods, not as diet staples. Avoid most grains, sugar and dairy regardless of gluten content for best results long term. Listen to your body, be wary of intolerances, and enjoy an occasional treat made with gluten-free almond or coconut flour if well-tolerated.
