If you’re looking for a healthier alternative to traditional flour, you’ve come to the right place! Today, we’re going to talk about two types of flour: hemp flour and all-purpose flour.
For those who are unfamiliar, hemp flour is made from ground hemp seeds, which are packed with nutrients and are a great source of protein. On the other hand, all-purpose flour is a staple in most households and is commonly used in baking and cooking.
But which one is better? Is hemp flour worth the switch? In this post, we’ll dive into the nutritional benefits of both flours, how they differ in taste and texture, and which one is best suited for certain types of recipes.
Let’s get started!
Comparing hemp flour vs all-purpose flour
| Hemp flour | All-purpose flour | |
| Substitution ratio (vs all-purpose) | ¼ cup of hemp, ¾ cup of all-purpose* | N/A |
| Gluten-free? | Yes | No |
| Keto-friendly? | Yes | No |
| Paleo-friendly? | Yes | No |
| Common Allergens | Hemp, cannabis | Wheat, gluten |
| Liquid absorbency | High | Medium |
| Pantry shelf life (unopened/sealed) | 1 year | 6-8 months |
| Best for baking | Cookies, muffins, waffles, pancakes, quick breads, tortillas | Non-yeast recipes (think cookies, biscuits, and some breads) |
*I generally do NOT recommend substituting hemp flour 1:1 with all-purpose flour in baking because it doesn’t rise and has high protein and oil content – so it can change the shape and texture of a bake in pretty big ways. It is best to start by replacing 25% of the regular flour with hemp flour and gradually increasing the amount while experimenting with alternative binding agents and flours. For instance, if a recipe calls for 2 cups of all-purpose flour, try using 1.5 cups of all-purpose flour and ½ a cup of hemp flour.
Differences between hemp flour and all-purpose flour
Hemp flour, also known as hempseed meal, is made from finely ground hemp seeds and is considered a whole grain. It is a gluten-free alternative to traditional wheat flour and can be used for baking, making pasta dishes, and more.
All-purpose flour, on the other hand, is made from wheat grains that have been milled into a fine powder. It is most commonly used for baking breads and cakes, making noodles, and thickening sauces.
All-purpose flour has a much finer texture, which makes it ideal for baking as it produces a much softer crumb. Hemp flour is slightly coarser in texture, which produces a granular texture, similar to corn flour.
Baking with hemp flour vs all-purpose flour
When it comes to baking with hemp flour vs all-purpose flour, there are a few key differences to keep in mind…
Hemp flour is naturally gluten-free and all-purpose flour contains gluten, which is essential for creating the structure and texture of baked goods.
Baked goods made with hemp flour tend to be denser and more moist than those made with all-purpose flour. This can be a benefit for certain recipes, such as brownies or quick breads, but may not work as well for others, such as cakes or pastries.
In addition, hemp flour has a nutty, earthy flavor that can add depth to baked goods like bread, muffins, and cookies. All-purpose flour has a mild, neutral flavor that won’t overpower other ingredients in a recipe.
Tip: It’s important to note that hemp flour can be more difficult to work with due to its unique texture and tendency to absorb liquid quickly (which may result in clumps). For this reason, it’s best to use a bit more liquid when baking with hemp flour than you would with all-purpose flour.
Ingredients in hemp flour vs all-purpose flour
Hemp flour is made from finely ground hemp seeds and contains no wheat. It is gluten-free and contains no THC (the psychoactive compound found in marijuana). The main ingredient in hemp flour is ground hemp seeds.
All-purpose flour, on the other hand, is made from wheat and may contain added ingredients like vitamins and minerals (thiamin, riboflavin, niacin, folic acid, and iron). The main ingredient in all-purpose flour is wheat flour (contains gluten).
Hemp flour + all-purpose flour nutritional facts
| Per ¼ cup serving | Hemp flour | All-purpose flour |
| Calories | 85 | 110 |
| Carbs (g) | 0.6 | 23 |
| Fiber (g) | 16 | 1 |
| Fat (g) | 3 | 0 |
| Protein (g) | 7 | 4 |
| Glycemic index score | 4 | 85 |
When it comes to nutrition, hemp flour has a few distinct advantages over all-purpose flour.
What stands out most is it’s extremely low carb content and glycemic index score of 4! That’s REALLY low, so diabetics can enjoy this flour without worrying about blood sugar spikes.
Hemp flour also contains higher levels of nutrients such as omega-3 fatty acids, fiber, and protein, which can make baked goods more satisfying and nourishing. Plus, it contains significantly more magnesium and vitamin E than all-purpose flour.
Hemp flour vs all-purpose flour storage
While both flours require an airtight container for storage, hemp flour requires refrigeration or freezing to prevent spoilage, while all-purpose flour can be stored at room temperature.
Remember, hemp flour is rich in healthy fats. As a result, it can turn rancid more quickly than all-purpose flour. To keep hemp flour fresh, it should be stored in an airtight container in the refrigerator or freezer. This will help to prevent the fats from going rancid and extend the shelf life of the flour.
All-purpose flour is safe at room temperature in a cool, dry place, where it can last for up to 8 months.
Here’s when to use each
Hemp flour is a good alternative for those who follow a gluten-free or low-carb diet, while all-purpose flour is a versatile option for many baking recipes. If you want to play it safe, go for all-purpose. But if you’re tired of boring old all-purpose flour and looking to add a little extra flavor, moisture, and nutrition to your dishes, hemp flour is the way to go!
See how hemp flour compares to coconut flour!
FAQ
Hemp flour can be a good option for baking various recipes, such as bread, muffins, cookies, brownies, and quick breads. It has a nutty, earthy flavor that can add depth to baked goods. Additionally, it is naturally gluten-free, making it a great option for those with gluten sensitivities or celiac disease.
Hemp powder can be used as a substitute for hemp flour in some recipes, but it may alter the texture and flavor of the baked goods. Hemp powder is made from ground hemp seeds that have been pressed to extract the oil, while hemp flour is made from the leftover seed meal after the oil has been extracted.
Yes! Hemp flour is a good source of protein, fiber, healthy fats, and essential vitamins and minerals like magnesium, iron, and zinc. However, as with any food, it should be consumed in moderation as part of a balanced diet.
