I’ve often wondered how the various gluten free flours compare to each other in nutritional value, but was never able to find a comparison chart online. I decided to create one for myself (I’m a visual person). What an “eye opener” this little project was! I found that I’ve made quite a few incorrect assumptions regarding the GF flours I bake/cook with. For example, I knew brown rice flour was high in carbs, but I figured it was equal to millet and sorghum flour in calories and fiber. Boy, was I wrong! I use brown rice flour in a good portion of my baking, but that will be changing this year!
I know this chart probably shouldn’t have been such a shock to me, but it was. I wish I would have done this months ago.
This comparison chart is based on a 1 cup measurement of each flour/starch/meal, and is sorted by the “CARBS” amount (from the highest amount of carbohydrates to the lowest). Feel free to print this out and stick it to your refrigerator or the inside of your pantry/cupboard (that exactly where it’s going in my kitchen)!
Note for bloggers & other forms of media: Please do not reprint this comparison table without my permission. Linking to it, however, is very much appreciated.
**Disclaimer: These nutritional figures are approximations, and may or may not be correct depending on the specific product brand/type of flour/starch/meal used. It is recommended you check the nutritional statements on all of your GF flours/starches/meals. I am not a doctor, nor a nutritionist. The ideas expressed here are solely my opinions. Always consult your doctor or physician before making any dietary changes.
I’ve often thought about following a grain free diet, but I know that’s impossible (for me personally & my family… just a matter of preference and what works for us). Moving forward, I won’t be completely eliminating rice flour from my diet, but I’m definitely going to scale back – big time. I use millet and sorghum flour often, but they will now become my 2012 GF flour “heavy hitters” with teff, amaranth, coconut, GF oats, flax seed, and almond meal following right behind them.
I knew starches didn’t have a whole lot of nutritional value, but WOW! I don’t know if I had my head in the sand, or what??! Starches will now ONLY be used when necessary and on a very limited basis.
Some of my other goals for a healthier new year are (and not necessarily in this order):
- Buy RAW honey only. I have small containers of raw honey in my cupboard, but I don’t always use it in my cooking – I use a generic honey from our local grocery store, because it’s what’s cheap and available. Have you read some of the articles floating around (like this one) explaining that most of the honey sold in the stores in the U.S. isn’t really honey?
- Quit buying canned beans. Soak, sprout and cook my own. This will not only (hopefully) scale back on the grocery bill, but also eliminate BPA contamination from the cans.
- Meal planning… I’ve been wanting to do this for a while now, but have never gotten around to it. Hopefully it will not only help reduce the grocery bill, but also ensure our meals are healthy and well balanced.
- Get more familiar with anti-inflammatory foods and spices (which I’m sure will include eating more RAW vegetables).
- Cook more in bulk and freeze (this is also where the soak/sprout/cooking of beans would come in to play).
- Continue to scale back on sweeteners and use stevia when possible.
- Move more. This one is so incredibly hard for me. Most days, because of my arthritis, just getting off the couch is a workout (not exaggerating here). I can’t run because of the swelling/pain in the feet, ankles, and knees, but I’m going to commit to walking – even if it’s just around the block. Something is better than nothing, right?
- Drink more water. I drink a lot of it already, but I know I can drink more.
- Focus more on my spiritual health by praying, reading my Bible, and just spending time “being still and knowing that HE is God.”
What about you? Do you have any health or nutritional goals to accomplish this year? Was the nutritional chart above a shock to you?
Wishing everyone a very blessed New Year!