When I was first diagnosed with celiac in 2000 I first thought bread, pizzas, pastas, cakes, cookies, etc would be out of my life FOREVER! And because I had been seeking answers for so long and now knew I could finally regain health, I was o.k. with that - at first. Two weeks later - I went into mourning. And then I did some seeking. And I discovered there were other flours that weren't wheat! wow! I had no idea. And over the course of time I discovered there were actually wonderful recipes for fabulous replacements of foods my family was used to - Recipes using these flours (and starches) I had never heard of before.
Flash forward to 2012. As I became more and more involved with social networking, hearing more and more of almond flour and coconut flour and becoming more aware of how most gluten free flours are so high in carbs and low in fiber and the fact that even though gluten free is essential for me, there are other flours that could offer a more nutritious product.
So I looked for a comparison chart on all the flours I'd been using routinely, along with those other gluten free flours I'd heard of but didn't spend the money on because they are so much more expensive, and those new ones I'd been hearing of lately. I couldn't find what I was looking for, so - I made one to fit my curiosity.
Flash forward to 2012. As I became more and more involved with social networking, hearing more and more of almond flour and coconut flour and becoming more aware of how most gluten free flours are so high in carbs and low in fiber and the fact that even though gluten free is essential for me, there are other flours that could offer a more nutritious product.
So I looked for a comparison chart on all the flours I'd been using routinely, along with those other gluten free flours I'd heard of but didn't spend the money on because they are so much more expensive, and those new ones I'd been hearing of lately. I couldn't find what I was looking for, so - I made one to fit my curiosity.
Disclaimer #1 - I am NOT a dietitian or nutritionist of any sort.
Disclaimer #2 - I am not a mathematician
Disclaimer #3 - The nutrition values given below sometimes vary from
source to source.
Disclaimer #2 - I am not a mathematician
Disclaimer #3 - The nutrition values given below sometimes vary from
source to source.
I searched through several different sites and companies to find the values given below. For some, such as quinoa and oats, values can vary quite a bit between companies; fiber, iron, etc. Some sites/flours/starches offer values by cup, some by tablespoon, some by 1/4 cup, some by grams, etc. But I wanted cup for cup values and did the best I could to make calculations and take averages to offer a clearer picture of how these flours compare. (note again the disclaimers above :)
Please feel free to share any other information you may have, such as experiences you've had with some of these less common flours or sources for recipes,etc. Or - do you know what the value for phosphorous means?
The flours and starches I have had in my pantry and have cooked and baked with for the past dozen years have been corn starch, tapioca starch, potato starch, and white rice flour. Oh my! (hands to face) So much starch, so little fiber, so little protein, so little iron.
Gluten free has changed my life! I'm not going to go crazy and reformat my whole kitchen - right away. But what I will do is gradually incorporate more of these other flours and try to slowly faze out of those starches.
Values given below are for one cup of flour or starch (and is an average from a variety of sources)
Please feel free to share any other information you may have, such as experiences you've had with some of these less common flours or sources for recipes,etc. Or - do you know what the value for phosphorous means?
The flours and starches I have had in my pantry and have cooked and baked with for the past dozen years have been corn starch, tapioca starch, potato starch, and white rice flour. Oh my! (hands to face) So much starch, so little fiber, so little protein, so little iron.
Gluten free has changed my life! I'm not going to go crazy and reformat my whole kitchen - right away. But what I will do is gradually incorporate more of these other flours and try to slowly faze out of those starches.
Values given below are for one cup of flour or starch (and is an average from a variety of sources)
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