Brown Rice Flour

A nutritious wholemeal flour, suitable for breads, flatbreads, and all-purpose gluten-free use.
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Brown rice flour is a staple in my gluten-free baking pantry. This wholemeal flour contains both the bran and the germ of brown rice, retaining the nutritional value and fiber inherent in the grain. I primarily use rice flour for bread, flatbread, and thickening the occasional sauce. It is a great all-purpose gluten-free flour, though like all gluten-free flours, it requires additional steps to replace the structure and "stickiness" provided by gluten in wheat flour.

Rice Flour uses

Completely aside from any consideration of gluten, rice flour is used around the world. Regions which grow rice as a stable, unsurprisingly, also use rice flour, and so it is found in many Asian cuisines. The Indian flatbread roti can be made with rice flour. And then there are rice noodles, as well as variations on rice pancakes and pastries.

It should be noted that in addition to brown rice flour and white rice flour, there is also glutinous or sweet rice flour. Glutinous rice flour is what gives treats like mochi their distinctive gummy texture, and is in no way interchangeable with brown or white rice flour.[source]

Rice flour is often a staple of gluten free products, specifically gluten free flour mixes. Common gluten free flour mixes like Bob's Red Mill Gluten Free 1-to-1 Baking Flour and Namaste Perfect Flour Blend contain brown rice flour as a significant ingredient.

Brown Rice Flour vs. Whole Wheat

A loaf of gluten free bread, made with brown rice flour

Why even compare the two? Well, if you were born in the United States, then you probably grew up baking and eating bread as your main source of carbohydrates. I certainly did! And wheat is traditionally the main ingredient in bread. There are a lot of types of wheat flour, with varying degrees of nutritional value and uses. But the main two types I knew of growing up were white all-purpose flour, and whole wheat flour. So those two generic grocery store staples will be our points of reference. Rice flour, in contrast, is exotic and mainly used in gluten free or ethnic recipes.

Both brown rice flour and whole wheat are wholemeal flours. That means that they are ground from the whole grain, and retain much of the fiber and nutrition of the grain. Both are considered healthier alternatives to white all-purpose wheat flour, which is made from only the starchy inner portion - or endosperm - of the wheat grain.[source]

That said, there is a difference in the protein and fiber content of brown rice flour and whole wheat.

Anthony's Brown Rice Flour nutritional factsKing Arthur Whole Wheat Flour nutritional facts
Anthony's Brown Rice FlourKing Arthur Whole Wheat Flour

Nutritional Comparison

Brown rice flour is mild tasting, and easy to work with in gluten free baking. It is a great source of fiber, as well as calcium, magnesium, zinc, and potassium. These are all great nutrients which support healthy digestion and overall wellness.

That said, whole wheat flour blows brown rice flour out of the water in basically every regard: fiber, protein, and nutrients. There is roughly twice as much fiber and protein in whole wheat flour as brown rice flour. Whole wheat flour is also higher in almost every nutrient, with the possible exception of manganese. That higher protein content is what makes bread "work." Gluten is, after all, a protein (albeit not a very digestible protein), and it contributes to the structure and chewiness of baked goods.[source]

The USDA website has a very interesting breakdown of the nutritional content of brown rice flour vs. whole wheat flour, though it should be noted that they collected the data on brown rice flour decades ago and have not updated it regularly.

USDA Brown Rice Flour Nutrients
USDA Whole Wheat Flour Nutrients

Basically, there was a reason that our ancestors ate wheated bread. Organic high-quality heirloom wheat is fantastically good for you. But for people with celiac disease, gluten sensitivity, or a wheat allergy, wheated bread is not an option. All the nutrition in the world does not matter if you cannot digest it. Brown rice flour is a great alternative, and still far better for you than white wheat flour, or bread from the grocery store.

Gluten free baking is all about flour mixes

Gluten free bread is almost never made with just one type of flour or grain. For instance, my Brown Rice Sourdough Bread contains brown rice flour, sorghum flour (in the sourdough starter), white rice flour, flaxseed, and psyllium husk. That combination of ingredients provides tons of flavor, structure, and nutrients. Another common addition to gluten free baking are eggs, which hold the other ingredients together and provide extra protein. And of course, in commercial mixes, xanthum gum or guar gum are often added.

Buying brown rice flour

Since brown rice flour is likely to be a staple in any gluten free baking endeavor, quality is important. You want a finely ground flour, so that your baked goods come out soft, and not gritty. If you are buying USA grown rice, then you want to look for rice flour that advertises itself as grown in California. And finally, its nice to be able to buy the flour in bulk. Its so nice to be able to buy a five pound bag of flour instead of a tiny 16oz package.

I personally love using Anthony's Goods brown rice flour, which you can get on Amazon.

Why California rice?

Looking for rice grown in California is important because of the presence of arsenic contamination. Yes, that's right, rice has an arsenic problem.

Arsenic is a naturally occurring element found in soil and water, and rice plants tend to absorb more arsenic compared to other crops because they are grown in water-flooded conditions. The presence of water makes it easier for the rice plant to absorb the arsenic. Additionally, the arsenic tends to be concentrated in the bran, which in turn makes brown rice a greater source of arsenic than white rice. We are still only talking about a small quality of arsenic, but the FDA warns that long term exposure to high enough levels can cause serious health problems.[source]

There are multiple states which grow rice in the USA, but many of them are in the American South. That's also cotton growing country, and the pesticides used on cotton contained arsenic up until the 1980's. California, in contrast, was not a cotton growing region, so the rice grown contains significantly lower levels of arsenic.[source]

Recipes

Brown rice flour brings a wholesome mild flavor and a lighter texture to gluten free baking. Below are some of my favorite recipes that showcase the versatility of this nutrient-rich flour.

Last updated
October 15, 2024

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