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Is Potato Starch Gluten Free

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How To Use Starch in Gluten Free Baking- learn about the different starches and how best to use them

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What Is Potato Starch Used For

Potato starch is commonly used in cooking and baking. It can be used as a thickening agent for sweet and savory, hot and cold recipes, such as soups, gravies, pie fillings, sauces, stews, and casseroles.

It is also a gluten-free substitution for flour in muffin and bread recipes, and an excellent choice when frying meat, fish, and vegetables to get a perfectly crispy, golden layer. This versatile GF thickening agent is the perfect pantry staple and is especially helpful during Passover or any other occasion where wheat cannot be consumed.

You’ve already enjoyed potato starch products if you like instant soups, hot dogs, noodles, potato chips, and sponge cakes . Plus, potato starch is one of the ingredients used in packaging shredded cheese to keep it from clumping.

Potato Starch Vs Potato Flour: What’s The Difference

Read this before substituting one for the other.

Those on a gluten-free diet may be familiar with potato starch and potato flour, but there’s a lot more to them than meets the eye. One is the secret to ultra-crispy, deep-fried foods, and the other to long-lasting yeast breads. Here’s everything you need to know before you hit the baking aisle.

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Potato Starch In A Few Words

Potato starch is made by removing the potato peel, then the potato is made into slurry, which is dehydrated to form the starch.

Potato starch is very fine, much like cornstarch.

Potato starch has a rather bland taste, which doesn’t taste overwhelmingly like potato. That makes it good for using in all kinds of recipes, even if you are cooking something sweet.

Potato starch is typically used to make gravies and sauces. It also makes baked goods light and fluffy.

If you do use potato starch in a gravy or sauce, don’t let the liquid boil. This will make it harder for the liquid to thicken.

Potato Starch Substitute: Top 9 Best Choices

GF Potato Starch

Many people are trying to reduce their intake of starch, which is a type of carbohydrate that can be found in potatoes and grains.

Potato starch is commonly used as a thickening agent in sauces and gravies. Luckily there are many different substitutes for potato starch, so you will never have to worry about your favorite dishes being too runny again.

Lets take a closer look at this topic in this guide, shall we?

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Guidelines For Sticking To Gluten Free Starch

Staying gluten-free can be straightforward when it comes to food starch. For products regulated by the FDA, starch either means cornstarch or the source is clearly indicated. For other items, it is probably safest to stick to those items where the starch is clearly defined, because there is still a small chance that “starch” means wheat starch.

Ie Naturally Low Carb With Just One Trick

No, Im not pulling your leg nor doing a April Fools joke. Im literally, literally talking about how to lower the carb count in actual potatoes, with one super duper easy trick:

Allowing your potatoes to cool , refrigerating them overnight and reheating them. Yup, thats it!

You see, while chilling your potatoes they will partially convert into a resistant starch. How much exactly frankly Im not sure, but according to reputable internet sources and reputable people who monitor their glucose constantly enough to lower your GI response substantially and provide a myriad of nutritional benefits.

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Potato Starch Alternative For Grain

Name:Almond flour.

Why Its Good For Grain-Free Lifestyle?

If you are a health-conscious person and prefer a grain-free lifestyle, then almond flour is a good option for you!

Almond is full of vitamins and nutrients. 1 ounce of almond flour has almost 6-gram of protein and 3-gram of fiber. Its more beneficial than whole wheat flour or even grain flour. However, its a bit pricey compared to the rest.

How You Should Use It?

There is no standard conversation applied for using almond flour.

As its usually used for making sweet treats like brownies, cookies etc., just keep in mind it has a nutty flavor to it that will add in your baked food items.

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Best Potato Starch Substitutes For Baking & Frying


Wondering what potato starch is? Or how to use it? Maybe you’re making some homemade gluten-free flour and have run out of your potato starch or simply don’t have any on hand.

Whatever your question, or whichever purpose you have in mind for your potato starch, I’ve got the answers here! Along with the very best potato starch substitutes with recommendations for their uses, whether they’ll work for cooking, baking, or frying, and how to use them!

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Why Flour And Starch

Wheat flour is about 75% starch and 6-13% protein, depending on how it is processed. Gluten free flours often have a higher starch content which can cause a gritty texture to baked goods. The goal of gluten free baking is to combine flours and starches to mimic the role of wheat flour. Sounds straightforward? Not really.

Every gluten free flour contains a different amount of starch and protein and each behaves differently. Add to that the long list of gluten free flours available and it can be complicated. You dont need to know the science of baking but understanding some basics will take you a long way in the kitchen. It will help you deal with the inevitable substitutions, improve inconsistent results, help you chose new recipes with confidence and make your baking experience more enjoyableat least thats the idea.

Flour is used to accomplish different jobs. Some of these jobs rely on the protein while others rely more on the starch. Depending on what job you are trying to accomplish different combinations of flour and starch may be better suited for the task.

Flour is commonly used to:

  • thicken sauces, gravies, soups and stews,
  • coat meats and vegetables,
  • create structure in baked goods.

How Is Potato Flour Made

Potato flour, like potato starch, starts with whole potatoes, but this is where their similarities end. The potatoes are cooked, dried, and ground into a fine powder. The result is a powder that’s more beige in color, similar in appearance to whole-wheat flour.

Potato flour is of course much higher in nutritional value than starch. Plus it’s rich in vitamins, minerals, protein, and fiber, making it a healthier, gluten-free alternative to wheat flour. It does have a much stronger potato flavor than potato starch.

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What About Modified Food Starch

Modified food starch is starch that has been treated with an acid or another chemical to change the protein structure of the starch. This process should alter the structure of the starch molecules, making even wheat sources unlikely to cause a reaction in those with gluten sensitivity. Moreover, The Food Allergen Act of 2006 requires wheat sources to be indicated in food labels, so wheat-sourced modified food starch should be clearly listed, similar to regular food starch.

Where To Find Potato Flour

Gluten Free Potato Starch 25lb  The Grain Mill Co

Potato Flour can be found in the baking, gluten free or natural foods aisles of grocery stores. It is also available online from brands such as Bobs Red Millor Authentic Foods.

Contains protein, iron, zinc, potassium, fiber and other nutrients. Contains vitamins such as B6, vitamin C and Niacin. A thickener for gravies, sauces, soups, and stews.Used in gluten free flour blends.It helps gluten free baked products retain moisture and stay fresh longer.Used in coating for fried foods to create a crispy texture. It is not as highly processed as potato starch.Helps gluten free and traditional baked goods retain moisture and creates a more tender crumb.Contains nutritional benefits in the form of fiber, B vitamins and iron. Found in the gluten free, baking or natural foods aisles of grocery stores.Found online at stores like Amazon.

Potato Starch vs Potato Flour

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Does Potato Starch Have Gluten

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Gluten-free and an effective thickener, potato starch gives people who suffer from gluten intolerance or celiac disease a viable alternative to wheat-based thickeners. Also known as potato flour, potato starch only needs cold water and heat to gelatinize, unlike wheat thickeners, such as flour, which need fat.

Resistant Starch In Foods

The average American is not eating enough resistant starch, studies show. The recommended amount for optimal health benefits is about 20 grams per day Americans get only about 5 grams a day, according to the Journal of the American Dietetic Association.

Resistant starch is considered a prebiotic fiber . When introducing any kind of fiber into your daily diet, a slow start is crucial. For best tolerance, begin with a small amountfor example, ¼ cup of lentils or kidney beans for the best tolerance. If too much resistant starch is ingested at first, it may cause bloating and flatulence in sensitive individuals.

People with functional GI disorders, such as irritable bowel syndrome, will experience pain with too much fermentation in the colon, McDonald says.

If theres a lot of gas and bloating, GI experts usually err on the side of caution and recommend against increasing fiber or resistant starch. Consult with your healthcare practitioner or dietitian.

Victoria Shanta Retelny, RDN, is a lifestyle nutrition expert and author of Total Body Diet for Dummies

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Is Potato Starch Good For You Pros & Cons + Healthy Substitutes

By Annie Price, CHHC

As gluten-free baking and cooking become more popular, people want to know: What are the best healthy starches and grains to substitute for wheat flour? Potato starch is one type of wheat substitute.

What is potato starch used for? Its a starch derived from potatoes, and its often used to a thickener for sauces, soups and stews.

As a 2018 report in Nutrients explains:

Potatoes have been an affordable, staple part of the diet for many hundreds of yearsPotatoes are an important source of micronutrients, such as vitamin C, vitamin B6, potassium, folate, and iron and contribute a significant amount of fiber to the diet.

Today, the main plant-based starches made in mills around the world include wheat, corn, cassava and, last but not least, potato. These starches have similarities and differences depending upon their chemical makeup and nutrient content.

Aside from matzo prepared under strict guidelines, forbidden Passover ingredients include wheat, barley, rye, oats and spelt. Cornstarch is not considered kosher so its also not allowed.

What ingredient is commonly used in Passover baking? You guessed it: starch of the potato.

Lets take a look at the pluses and minuses of this vegetable-derived complex carbohydrate, as well as some healthier alternatives that are also gluten-free.

The Mockmill Grain Mill

Gluten free biscuits and sausage gravy made with potato starch

Speaking of grinding your own grain, I searched far and wide before I bought my electric grain mill, and after careful research, I finally settled on the Mockmill.

It is an outstanding grain mill, and I am so pleased with my purchase! And the best news is that the lovely folks at Mockmill have provided a special discount code for my viewers if you decide you want to add a Mockmill grain mill to your traditional foods kitchen.

This is not a sponsored post. I bought my Mockmill 100 Grain mill and fell in love with it. You can see me unbox and try out my Mockmill 100 Grain mill in the following video.

Bakers Note: When you start to grind whole grains, be sure to check your Mockmill owners manual for instructions on specific requirements or limitations on grinding oily grains, such as corn or brown rice.

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What To Consider When Starting A Gluten Free Diet

Millions of people are now avoiding gluten. Some people avoid gluten because they have a gluten-related disorder like Celiac Disease. Others avoid gluten because it helps them feel their best. If youre not sure how to get started, check out our Guide to a Gluten-Free Diet.Gluten is found naturally in ingredients like wheat, barley, and rye. It may also be found in other grains like oats due to cross-contamination. If you scan a food product with Fig, it will tell you if an ingredient like sweet potato starch naturally has gluten or if it may be at risk of cross-contamination.When searching for gluten free foods, look for a certified gluten free logo. In the United States, this means the product has less than 20 parts per million gluten. Also check allergen statements for the presence of wheat.

Weve done our best to ensure this note on sweet potato starch is accurate. When starting a gluten free diet, its generally best to work with a trained dietitian or clinician.

Comparative Measurements Of Gluten

Unlike baking with standard wheat flour, where all-purpose flour suffices, gluten-free baking needs a fun scientific combination of at least two flours.

For every 1 cup of cassava flour in recipes, you can substitute with any following, depending on your choice. Let me explain in detail how this substitution is done.

If I want to bake 1 cup of cassava flour and mix it with amaranth flour, I will take 1/2 cup out of the cassava flour of 1 cup and replace it with the 1/2 cup of amaranth flour.

That is the expected ratio of 1:1

Here are for other flours in comparism to cassava flour

  • Corn Flour = 1 cup
  • Sweet Rice Flour = 7/8 cup
  • White / Brown Rice Flour = 7/8 cup
  • Tapioca Flour/Starch = 1 cup

Each flour is divided into three categories depending on how rich and nutritious it is and how simple it is to utilize alone in a blend.

Here are 34 gluten-free flours suitable for the flour mix

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