Flour Substitutes - Feedback, Advice, Warnings??

Dear fellow bloggers (particularly Annie) -

I'm trying to get a basic understanding of flour alternatives -what/why/how they do what they do in recipes.  I don't dislike wheat or want to avoid it completely, but from what I'm reading it seems there are better options for adding nutritional benefits to a recipe, and to adjust my carb/protein/fat ratios to where they should ideally be.  I LOVE breads.  I don't like puffiness.  I want to try out some new stuff and see how my body responds.  Anyone who has experience with any of these flour alternatives - tips, warnings, rave reviews, etc - would you please add your 2 cents?  I'd really appreciate it.

This is the list I've gotten online, which is rather overwhelming:  

Flour Definition and Uses:

Almond Flour 

Made from ground almonds; sometimes called almond meal.  Almond Meal is high in protein and a small amount can be included in gluten free flour 

mixes. They can also be used in place of dried milk powder in some recipes 

if you are also on a dairy-free diet. Almond flour has been used since 

medieval times as a thickener.  Use Almond flour as 25-33 % of total flour 

blend. 

Buckwheat 

Buckwheat flour is GF even though the name has wheat in it. The plant is 

related to rhubarb. The ground seed produces gray brown flour which is 

nutritious, being a source of easily digested protein. It is high in fiber and is 

also said to reduce cholesterol and lower blood pressure. It is used in 

pancakes, bread, normally mixes with other flours as it has a strong flavor. 

Best when blended with other flours as no more than 20% of the blend. 

(Replace 1 cup wheat flour with 7/8 cup Buckwheat Flour)  

Corn Flour- (Cornstarch) 

Excellent in corn bread, muffins, and waffles—especially when blended with 

cornmeal.  Corn flour is finely ground cornmeal.  Corn Flour is a light, white 

powder often used in GF mixes. It can be used by itself as an excellent 

thickener for sauces. Best when blended with other flours as no more than 

25% of the blend. (Replace 1 cup wheat flour with 1 cup Corn Flour or ¾ 

cup Corn Starch) 

Cornmeal 

Excellent in corn bread, muffins, and waffles—especially when blended with 

corn flour.  Stone ground cornmeal is used to make polenta.  Cornmeal is 

yellow flour, also known as Masa Harina (Masa) and is often used for 

making tortillas. (Replace 1 cup wheat flour with 3/4 cup Cornmeal) 

Millet 

Lends a light yellow tint to baked goods and produces a light, dry crumb 

with a smooth, thin crust.  Millet performs best when blended with other 

flours, comprising no more than 30% of the flour blend.  Millet is very high 

in protein and one of the easier grains to digest.  (Replace 1 cup wheat flour 

with 1 cup Millet Flour) 

Quinoa 

Excellent in all types of baking, including cakes, cookies, breads, and 

biscuits.  Quinoa is a cereal grain from Peru which used to be the staple diet 

of the Incas. It is high in fat and is used in a GF flour mix to add moisture 

to baked goods. It has a pleasant, nutty taste. Good source of vegetable 

protein. Best if blended with other flours no more than 25% of total flours 

and used in highly spiced or flavored foods.  (Replace 1 cup wheat flour 

with 1 cup Quinoa Flour) 

Rice (Brown or White) 

A bit gritty by itself, but works fine when combined with other flours.  The 

coarser the grind, the more liquid needed.  White rice flour is white; brown 

rice flour has a slight tan tint.  Best when blended with other flours as no 

more than 60% of the blend. (Replace 1 cup wheat flour with 7/8 cup Rice 

Flour) 

Sorghum Flour 

Sorghum is another nutritious grain and works very well in all kinds of 

baking, especially bread. It is mild and sweet and very finely ground. It is 

used to add body and moisture to baked goods.  Sorghum is best blended 

with other flours and can comprise up to 50% of the flour blend.  (Replace 1 

cup wheat flour with 1 cup Sorghum Flour) 

Sweet Potato Flour 

Produces baked goods with a great taste and texture.  Its faint sweetness 

will affect gravies and other savory sauces.  Ground from sweet potatoes 

and is hard to find.  Sweet Potato flour is one of the least allergenic foods 

on earth and a good choice for people with multiple sensitivities.   

Tapioca Starch Flour 

Excellent in baked products when it makes up 25-50% of total flour blend.  

Tapioca Starch Flour commonly found in commercial GF flour mixes. Made 

from the root of the Cassava plant, tapioca flour serves to lighten baked 

items and helps impart a good texture with a chewy texture. It has no 

pronounced flavor and quickly and produces crispy coating to breading.  

Best when blended with other flours as no more than 25% of the blend. 

(Replace 1 cup wheat flour with 1 cup Tapioca Flour)