Rice flour is a commonly used gluten-free alternative to wheat flour.
It’s simply made from milled/ground brown or white rice. Rice flour can be found in white or brown varieties. White rice flour is finer and contains fewer nutrients, while brown rice flour has a granier texture due to the presence of rice bran and therefore more nutrients. Both brown and white rice flour are viable options for a variety of gluten-free recipes.
Health Benefits of Rice Flour:
When following a gluten-free diet due to Celiac Disease or the presence of a gluten sensitivity, rice flour can provide you with a comparable amount of fiber and protein without the presence of gluten. Particularly when choosing brown rice flour, there is also a substantial nutrient profile containing B vitamins, manganese and phosphorus.
Nutrient Breakdown of Rice Flour:
*per 1 cup (about 155-160g)
Protein — 1 cup of rice flour contains 11g protein
Fiber — 1 cup of rice flour contains 7g fiber
Carbohydrates — 1 cup rice flour contains 121g carbohydrates
Niacin — 50% DV
B6 — 58% DV
Thiamin — 47% DV
Pantothenic acid (B5) — 25% DV
Vitamin E — 9% DV
Iron — 17% DV
Magnesium — 44% DV
Phosphorus — 53% DV
Potassium — 13% DV
Zinc — 26% DV
Manganese — 317% DV
Copper — 18% DV
How To Use:
Rice flour can be used in recipes for bread, pastries, muffins, cookies and cakes. It can also be used as a thickening agent for some liquid dishes such as gravies. Brown rice flour can be particularly beneficial in brownies, cookies, pancakes, and other baked goods.
Store rice flours in airtight mason jars in the pantry, if purchased in bulk and store in the freezer for maximum freshness.