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One frustrating aspect of converting recipes which call for all-purpose wheat flour to gluten-free versions is not knowing the exchange ratio of the various gluten-free flours. For example, you cannot substitute one cup of rice flour for one cup of wheat flour as every gluten-free flour has a different weight per cup.
The most accurate way to accomplish this task is to purchase a kitchen scale and keep in mind that one cup of all-purpose bleached white flour = 140 grams (approximately 5 ounces).
The table below provides an easy to use resource for these substitutions:
For 1 cup of all-purpose wheat flour:
| Amaranth Flour | 1 cup |
| Bean Flour | 1 cup |
| Corn Flour | 1 cup |
| Cornmeal | ¾ cup |
| Millet Flour | 1 cup |
| Finely Ground Nuts (almond, hazelnut) | ½ cup |
| Oat Flour | 1-1/3 cups |
| Potato Flour | 5/8 cup |
| Potato Starch | 3/4 cup |
| Quinoa Flour | 1 cup |
| White or Brown Rice Flour | 7/8 cup |
| Sorghum Flour | 1 cup |
| Soy Flour | 3/4 cup |
| Sweet Rice Flour | 7/8 cup |
| Tapioca Flour/Starch | 1 cup |
| Teff Flour | 7/8 cup |
Guidelines for Using Xanthan Gum or Guar Gum
Xanthan gum which is produced by fermenting sugar or Guar gum which comes from the ground guar bean act as a binding agent when added to gluten-free flours. Gluten in all-purpose wheat flour is the “glue” or binding agent that gives baked items their elasticity and prevents crumbling.
Use the following table to determine how much gum to add to gluten-free flour blends for various baked items:
| Cakes, cookies, bars, muffins and other quick breads. | 1/2 tsp xanthan or guar gum per cup |
| Yeast bread, pizza dough or other baked items that call for yeast. | 1 tsp per cup of flour blend |
(Note) Some commercially prepared gluten-free flour blends already contain xanthan or guar gum therefore check the ingredient list prior to adding the binding agents.
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