William Davis, MD, is a preventive cardiologist whose unique approach to diet allows him to advocate reversal, not just prevention, of heart disease.
He is the founder of the 
So you kiss all things wheat goodbye. And you’ve come to learn that gluten-free foods made with replacement flours like cornstarch, tapioca starch, potato starch, and rice starch are also very destructive, since they make visceral fat grow, send blood sugar through the roof, and cause hypertension and heart disease. (If these gluten-free people persist in pushing gluten-free foods, I’m going to have to write a new book: “Gluten-Free . . . Fat, and Diabetic“! Hmmmmm. Not such a bad idea . . . )
But perhaps you’d sure like a few muffins or cookies once in a while . . . without paying a health price.
What “flours”–non-wheat and without gluten-free junk carbohydrates–are truly safe and provide reasonable baking characteristics? Here’s my list, the flours I use in my recipes:
Almond meal–Also called just “ground almonds,” the meal ground from whole almonds is versatile and yields a great texture, though heavier than wheat-based flour. Shop around, as prices vary widely. I am in Milwaukee, Wisconsin and I can pay anywhere from $3 to $18.99 per pound from local grocery stores.
Almond flour–Though the terminology is a bit confusing, almond flour usually refers to flour ground from blanched almonds that may or may not have had the excess oil pressed from it. This yields a fine flour but minus much of the fiber and perhaps the oil. It is also more costly. I therefore reserve the use of almond flour for when a lighter texture is required, e.g., layer cake.
Ground pecans–A coarser flour than that from almonds, ground pecans can be used in place of almond meal or flour. However, I find it best for pie crusts. Anyone allergic to almonds may find ground pecans useful.
Ground walnuts–Similar to ground pecans, ground walnuts are coarser and best used as pie crust or in recipes in which a coarse texture is desired. As with ground pecans, ground walnuts may be useful for almond-allergic individuals.
Coconut flour–The flour ground from coconut meat has a wonderful taste and scent (surprisingly not coconutty, for those of you who do not like coconut). However, it yields an exceptionally dense and hygroscopic (water-absorbing) product. It is so water-absorbent that it can even become lodged in the throat if used as the sole flour. I therefore prefer to use it–for both texture and safety–as a secondary flour to modify the taste and texture of a primary flour, such as almond meal. Typically, I use 8-12 parts almond meal to 1 part coconut flour, e.g., 2 1/2 cups almond meal + 1/4 cup coconut flour.
Ground golden flaxseed–It’s the golden flaxseed you want, not the more common brown, when you desire a flour replacement. The golden yields a finer texture. Used by itself, the ground golden flaxseed tends to be too crumbly, so it is best used as a secondary flour along with almond meal or other nut meal.
Pumpkin seed meal–Easy to grind, pumpkin seed meal is dense. I’ve not played around with it enough to know just how well it performs, but I’ll bet it yields a great brownie, perhaps combined 50:50 with almond meal.
Sesame seed meal–Sesame seeds yield a surprisingly light flour. I’ve been making sesame seed crackers with ground sesame meal, whole sesame seeds, mustard powder, onion powder, garlic powder, and cayenne pepper to dip in hummus–wonderful!
Sunflower seed meal–Like pumpkin seed meal, sunflower seed meal is something I have not yet had much opportunity to experiment with. But I suspect it will yield another oil-rich and dense flour replacement.
Garbanzo bean flour–This almost didn’t make the list due to higher carbohydrate content. However, this is among the lowest of the various bean flours available. Yeah, sure, there’s the phytate anti-nutrient issue with garbanzo beans, but if consumed occasionally as a flour I don’t believe there is a real issue. Like coconut flour, I find garbanzo bean flour useful as a “lightening” flour to make nut flours a bit lighter and less dense.
Chia seed meal–I made brownies with chia seed meal the other night, cut 50:50 with almond meal, but it yielded too heavy a texture. It also soaked up the stevia sweetener, increasing need 3-fold. It may prove useful in future recipes, but so far I’ve not quite figured out how to use this linolenic acid-rich flour.
There are indeed many other flours and meals you can purchase or grind yourself, but I’ve crossed those off the list for a variety of reasons, such as the unacceptably high carbohydrate content of chestnut flour, teff flour, amaranth flour, and sorghum flour. If you play around with the sunflower seed, pumpkin seed, or chia seed flours and find a useful application, please come and let us know what you did.
And don’t sweat the linoleic acid/omega-6 content of these flours. After all, our diets should be rich in vegetables, fish, poultry, beef, pork, avocados, olives and olive oil, while the foods we prepare from these flours are simply additions to a diet of real foods rich in omega-3 fatty acids, monounsaturates and saturated fats. Have your three egg omelet, for instance, with olive oil, Romano cheese, spinach, and mushrooms, followed by a couple of chocolate chip cookies. You’ll come out just fine!
Has anyone heard of Sourdough starters? Using all-purpose flour and water and leaving it our at room temperature. You feed it twice a day with more flour and water. The yeast is harvested from the air. This creates bubbling and growth. During this processing it is believed that the yeast ferments the mixture, eating the sugars in the flour. Organisms produce enzymes that break down the gluten protein (hydrolysis). It’s digesting the wheat. Is there any truth to this? Am I understanding this correctly? Am I going to gain my ten pounds back if I start using this recipe?
It’s nonsense, Chantelle.
The sourdough can only reduce, not eliminate, the unhealthy components of wheat. So, yes, you will rapidly regain the weight and redevelop any of the health problems you’ve reversed if you make this error.
My grandson has a nut allergy so I cannot use any of the nut flours (he has an epi pen). I’m not sure about seeds as I don’t know if they are too similar to nuts and he would react to that as well. What suggestions do you have for this type of situation? Your help is greatly appreciated.
My son has a nut allergy, what other flour can i replace the nut flour with?? I really want to try this lifestyle change, but everything seems to be made with almond flour. Is the recipes in the book possible to do without the “nut” portion??
See this post, Natalie:http://www.wheatbellyblog.com/2012/04/wheat-belly-safe-flours/
You will, however, have to test the recipes and alter liquid portions and cooking times.
Can I use arrowroot flour to make bread if I’m following your way of eating?
Thanks and I love all of your receives!
> arrowroot
No. That stuff is 88% net carbs.
Dr. D. normally recommends coconut flour as an alternative to it.
Thanks for your input! I use coconut, almond and chickpea flour.
Soooo…neary 2 months on can you tell me if I can have lupin flour or not?
> … if I can have lupin flour or not?
It’s going to be your call, I suspect.
I see that celiacs use the flour, so it almost certainly doesn’t contain gluten.
The net carbs for modest servings (100 grams or less) appears to be acceptable.
The real issue might be whether this is an adequately safe human food:
http://en.wikipedia.org/wiki/Lupin
‘Potential harms
Lupins contain significant amounts of certain secondary compounds like isoflavones and toxic alkaloids, e.g. lupinine and sparteine. On 22 December 2006, the European Commission submitted directive 2006/142/EC, which amends the EU foodstuff allergen list to include “lupin and products thereof”.
Both sweet and bitter lupins in feed can cause livestock poisoning. Lupin poisoning is a nervous syndrome caused by alkaloids in bitter lupins, similar to neurolathyrism. Mycotoxic lupinosis is a disease caused by lupin material that is infected with the fungus Diaporthe toxica;[14] the fungus produces mycotoxins called phomopsins, which cause liver damage. Poisonous lupin seeds cause annually the loss of many cattle and sheep on western American Ranges.[15]
People with peanut allergy should generally avoid lupins. In one study[16] 44% of people with peanut allergy had a positive allergy test for lupin allergy and 7 of 8 who had a positive test and were fed lupin as part of a study reacted to this food.’
______
As one user on a celiac forum put it:
“I don’t eat anything that can kill my animals.”
Can anyone tell me about plantain flour? I know it’s gluten free, but what about the net carbs? Thanks.
> Can anyone tell me about plantain flour?
I would avoid it. Flours made from carbs spike blood sugar more acutely than the whole foods they are made from, due to the exponentially higher surface area.
> I know it’s gluten free, but what about the net carbs?
The data I found in a quick search was contradictory, but the net carbs were high no matter whose number I used. The non-fiber carbs may also be disproportionately fructose. Plaintains are more aggressive carbs than bananas, according to the data on nutritiondata.self.com.
Does anyone know about this flour: Lupin Flour? Is this Flour going to have similar problems that soy does?
http://www.lopino.com/product/21
and
http://jn.nutrition.org/content/134/1/18.long
Would be interested in knowing, if this is a healthy flour to us. Or will this be a problem for those who have Thyroid issues.
Thank you for the help.
Sincerely,
Cathi Gross
Ventura, CA
cathi@144web.com
I ordered the cookbook in april and still have not received it. I REALLY am looking forward to using it. Please help.
Sorry, Jennifer: I just write the books!
Have you contacted the retailer you ordered from?
Interested in trying this. One question. I eat a bowle of oatmeal every morning. Does oatmeal have the same problem?
Would using Kamut flour be acceptable?
Can I grind my own almonds with a miller that I have on my nutribullet ? Is there anything more to making flour than just the grinding process?
hi, I understand the reasons you exclude Tapioca starch from “safe” flours (like almond flour, etc)… but I’m wondering about Tapioca Flour.. it’s sold in Asian markets and is also used heavily in Brazil. Is this an acceptable “flour” to use or is it the same as tapioca starch?