Sunday, January 1, 2012

Gluten Free Grain List : (more to be posted and updated so stay posted!)

I have been wanting to do this for sometime, I need to give you all a list of Gluten Free Grains, I have just given the Nutritional Value on my Blog Please go to links I posted under each title for loads of delightful information on the Grain, all info taken from Wikipedia!! :D


The protein content in millet is very close to that of wheat; both provide about 11% protein by weight.
Millets are rich in B vitamins, especially niacin, B6 and folic acid, calcium, iron, potassium, magnesium, and zinc. Millets contain no gluten, so they are not suitable for raised bread. When combined with wheat, (or xanthan gum for those who have cœliac disease), they can be used for raised bread. Alone, they are suited for flatbread.
As none of the millets are closely related to wheat, they are appropriate foods for those with cœliac disease or other forms of allergies/intolerance of wheat. However, millets are also a mild thyroid peroxidase inhibitor and probably should not be consumed in great quantities by those with thyroid disease.


Nutritional profile of sorghum:

Sorghum is about 70 percent starch and a good energy source. Sorghum starch consists of 70 to 80 percent amylopectin, a branched-chain polymer of glucose, and 20 to 30 percent amylose, a straight-chain polymer.
The digestibility of the sorghum starch is relatively poor in unprocessed form, varying between 33 to 48 percent. Processing of the sorghum grain by methods such as steaming, pressure-cooking, flaking, puffing or micronization of the starch increases the digestibility of sorghum starch. This has been attributed to a release of starch granules from the protein matrix rendering them more susceptible to enzymatic digestion.
On cooking, the gelatinized starch of sorghum tends to return from the soluble, dispersed and amorphous state to an insoluble crystalline state. This phenomenon is known as retrogradation; it is enhanced with low temperature and high concentration of starch. Amylose, the linear component of the starch, is more susceptible to retrogradation.
Certain sorghum varieties contain anti-nutritional factors such as tannins. The presence of tannins is claimed to contribute to the poor digestibility of sorghum starch. Processing in humid thermal environment aids in lowering anti-nutritional factors of sorghum.
Sorghum starch does not contain gluten. This makes sorghum a possible grain for those who are gluten sensitive.[5]
After starch, proteins are the main constituent of sorghum. The essential amino acid profile of sorghum protein is claimed to depend on the sorghum variety, soil and growing conditions. A wide variation has been reported. For example, lysine content in sorghum has been reported to vary from 71 to 212 mg per gram of nitrogen.[1] Some studies on sorghum's amino acid composition suggest albumin and globulin fractions contained high amounts of Iysine and tryptophan and in general were well balanced in their essential amino acid composition. On the other hand, some studies claim sorghum's prolamin fraction was extremely poor in Iysine, arginine, histidine and tryptophan and contained high amounts of proline, glutamic acid and leucine. These variations may be linked to the sorghum variety, soil and growing conditions. The digestibility of sorghum protein has also been found to vary between different varieties and source of sorghum. Digestibility values ranging from 30 to 70 percent have been reported.
A World Health Organization report suggests that the inherent capacity of the existing sorghum varieties commonly consumed in poor countries was not adequate to meet the growth requirements of infants and young children. The report also claims that sorghum alone may not be able to meet the healthy maintenance requirements in adults. A balanced diet would supplement sorghum with other food staples.
Sorghum's nutritional profile includes several minerals. This mineral matter is unevenly distributed and is more concentrated in the germ and the seed-coat. In milled sorghum flours, minerals such as phosphorus, iron, zinc and copper decreased with lower extraction rates. Similarly, pearling the grain to remove the fibrous seed-coat resulted in considerable reduction in the mineral contents of sorghum. The presence of anti-nutrition factors such as tannins in sorghum reduces its mineral availability as food. It is important to process and prepare sorghum properly to improve sorghum's nutrition value.
Sorghum is a good source of B-complex vitamins. Some varieties of sorghum contain ß-carotene which can be converted to vitamin A by the human body; given the photosensitive nature of carotenes and variability due to environmental factors, scientists claim sorghum is likely to be of little importance as a dietary source of vitamin A precursor. Some fat-soluble vitamins, namely D, E and K, have also been found in sorghum grain in detectable but insufficient quantities. Sorghum as it is generally consumed is not a source of vitamin C.

TEFF (Eragrostis tef)

In 1996, the US National Research Council characterized Teff as having the "potential to improve nutrition, boost food security, foster rural development and support sustainable landcare."[2]
Teff has been widely cultivated and used in the countries of Eritrea and Ethiopia. Teff accounts for about a quarter of total cereal production in Ethiopia.[5] The grain can be used by celiacs (the gluten in teff does not contain the a-gliadin-fraction that causes celiac disease) and has a high concentration of different nutrients, a very high calcium content, and significant levels of the minerals phosphorus, magnesium, aluminum, iron, copper, zinc, boron, barium, and thiamin.[6] Teff is high in protein. It is considered to have an excellent amino acid composition (including all 8 essential amino acids for humans) and has lysine levels higher than wheat or barley.[citation needed] Teff is high in carbohydrates and fiber. In one 2003-2004 study in Ethiopia, farmers indicated a preference among consumers for white teff over darker colored varieties.[7]


Nutrients and nutritional importance of rice

Rice is the staple food of over half the world's population. It is the predominant dietary energy source for 17 countries in Asia and the pacific, 9 countries in North and South America and 8 countries in Africa. Rice provides 20 percent of the world’s dietary energy supply, while wheat supplies 19 percent and maize 5 percent.[15]
A detailed analysis of nutrient content of rice suggests that the nutrition value of rice varies based on a number of factors. It depends on the strain of rice, that is between white, brown, black, red and purple varieties of rice - each prevalent in different part of the world. It also depends on nutrient quality of the soil rice is grown in, whether and how the rice is polished or processed, the manner it is enriched, and how it is prepared before consumption.[16]
An illustrative comparison between white and brown rice of protein quality, mineral and vitamin quality, carbohydrate and fat quality suggests that neither is complete nutrition source. Between the two, there is a significant difference in fiber content and minor differences in other nutrients.[17]
Brilliantly colored rice strains such as the purple rice derives its color from anthocyanins and tocols. Scientific studies suggest that these color pigments have antioxidant properties that may be useful to human health. In purple rice bran, hydrophilic antioxidants are in greater quantity and have higher free radical scavenging activity than lipophilic antioxidants. Anthocyanins and γ-tocols in purple rice are largely located in the inner portion of purple rice bran.[18]
Comparative nutrition studies on red, black and white varieties of rice suggest that pigments in red and black rice varieties may offer nutrition benefits. Red or black rice consumption were found to reduce or retard the progression of atherosclerotic plaque development, induced by dietary cholesterol, in mammals. White rice consumption offered no similar benefits, and the study claims this to be due to absent antioxidants of red and black varieties of rice.[19]

BuckWheat: (is not related to Wheat) DO NOT CONSUME IF ALLERGIC TO RHUBARB !!


Buckwheat porridge

Soba noodles, made from buckwheat flour

Naengmyeon, Korean cold noodle soup made with buckwheat flour

A traditional Breton galette, a thin large buckwheat flour crepe
The fruit is an achene, similar to sunflower seed, with a single seed inside a hard outer hull. The starchy endosperm is white and makes up most or all of buckwheat flour. The seed coat is green or tan, which darkens buckwheat flour. The hull is dark brown or black, and some may be included in buckwheat flour as dark specks. The dark flour is known as blé noir (black wheat) in French, along with the name sarrasin (saracen).
Buckwheat noodles have been eaten by people from Tibet and northern China for a long time, as wheat can not be grown in the mountain regions. A special press made of wood log was built to press the dough into hot boiling water when making buckwheat noodles. Old presses found in Tibet and Shansi share the same basic design features. The Japanese and Koreans might have learned the making of buckwheat noodles from them.
Buckwheat noodles play a major role in the cuisines of Japan (soba),[27] Korea (naengmyeon, makguksu and memil guksu) and the Valtellina region of Northern Italy (pizzoccheri). Soba noodles are the subject of deep cultural importance in Japan. In Korea, guksu (noodles) were widely made from buckwheat before it was replaced by wheat.[citation needed] The difficulty of making noodles from flour with no gluten has resulted in a traditional art developed around their manufacture by hand.
Buckwheat groats are commonly used in western Asia and eastern Europe. The porridge was common, and is often considered the definitive peasant dish. It is made from roasted groats that are cooked with broth to a texture similar to rice or bulgur. The dish was brought to America by Russian and Polish immigrants who called it kasha, and they mixed it with pasta or used it as a filling for knishes and blintzes, and hence buckwheat prepared in this fashion is most commonly called "kasha" in America, but the groats themselves are called "gretchka" by Russian immigrants.[citation needed] Groats were the most widely used form of buckwheat worldwide during the 20th century, eaten primarily in Russia, Ukraine and Poland. The groats can also be sprouted and then eaten raw or cooked.
Buckwheat pancakes, sometimes raised with yeast, are eaten in several countries. They are known as buckwheat blinis in Russia, galettes in France (savoury crêpes made with buckwheat flour, water and eggs are associated with Lower Brittany, whilst savoury galettes made without eggs are from Higher Brittany), ployes in Acadia and boûketes (which are named after the buckwheat plant) in the Wallonia region of Belgium. Similar pancakes were a common food in American pioneer days.[citation needed] They are light and foamy. The buckwheat flour gives them an earthy, mildly mushroom-like taste. In Ukraine, yeast rolls called hrechanyky are made from buckwheat.
Farina made from groats are used for breakfast food, porridge, and thickening materials in soups, gravies, and dressings. In Korea, buckwheat starch is used to make a jelly called memilmuk. It is also used with wheat, maize (polenta taragna in Northern Italy) or rice in bread and pasta products.
Buckwheat contains no gluten[28] and can consequently be eaten by people with coeliac disease or gluten allergies. Many bread-like preparations have been developed. However, buckwheat can be a potent and potentially fatal allergen by itself. In sensitive people, it provokes IgE-mediated anaphylaxis.[29] The cases of anaphylaxis induced by buckwheat ingestion have been reported in Korea, Japan and Europe, where it is more often described as a "hidden allergen".[30][31] A recent article by Heffler et al. showed allergic reactions, even severe ones, induced by accidental ingestion of buckwheat as "hidden allergy", are not so rare as previously described.[32]
Buckwheat is a good honey plant, producing a dark, strong[33] monofloral honey.



The bean pods of the mesquite can be dried and ground into flour, adding a sweet, nutty taste to breads, or used to make jelly or wine.
When used in baking, the mesquite bean flour is used in combination with other flours – substitute ¼ cup-to-½ cup mesquite flour in each cup grain flour. Mesquite bean flour is used in breads, pancakes, muffins, cakes and even cookies. Mesquite powder is also high in calcium, magnesium, potassium, iron and zinc, and is rich in the amino acid lysine.[8]
Wild animals also eat mesquite bean pods. In places like Death Valley and much of the Sonoran Desert coyote feces consisting almost entirely of mesquite beans and pods can often be seen.

Montina (Indian ricegrass)
In the past, the grass was a staple food of Native Americans, especially when the maize crop failed. Seed of the ricegrass was gathered and ground into meal or flour and made into bread. Since 2000, the ricegrass has been cultivated in Montana and marketed under the trade name Montina as a gluten-free grain.[8]

Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12–18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it a complete protein source, unusual among plant foods.[13] It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration human occupied spaceflights.[

Oats :
Oats are naturally gluten free , but unfortunately due to all the facilities and so forth they are often contaminated with gluten, so when purchasing Oats MAKE SURE they are ALWAYS Certified Gluten free! :D


  1. Hi JoAnna - I just joined your blog. I found you via facebook and the gluten free mom's postings. I left you a msg there, but want you to know I'm a gluten free vegan and trying to combine these two ways of eating has difficult. The description of your blog sounds like maybe you could help with variety and with meal planning in general. I hope to see more recipes. Thank you

  2. I am so glad u found me Jean, I dont know why Im having trouble getting comments , my Blog is suppose to email them to my email box, sorry for the Late respose,,,,,,Yes Pretty much everything I make can be Vegan.

    I do post as much as I can due to busy life kids and im due here very soon with #4, and I do have to save some recipes and such for my cookbook I hope to have out in a few years...:D


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