I do not promote a gluten-free diet. I do promote eating a variety of foods as locally sourced as possible and foods that promote gut-health.
Non-wheat flours are important for Celiac disease and gluten-sensitive people. If you believe you have Celiac or gluten-sensitivity, you should consult with a professional.
For all others using a variety of flours is best for a healthy diet and lifestyle. Flours can be made from beans, nuts, seeds, and grains. They can add flavor, texture and nutrition to common recipes.
| Flours Nutrition by Cup | Calories kCal | Fat g. | Protein g. | Carbohydrate g. | Dietary Fiber g. | Sugar g. | Gluten Containing | Iron % | Calcium % |
| Wheat | 520 | 2 | 16 | 108 | 36 | 0 | Yes | 64 | 0 |
| Coconut | 560 | 20 | 24 | 72 | 48 | 0 | No | 80 | 0 |
| Garbanzo | 440 | 8 | 24 | 72 | 20 | 12 | No | 40 | 16 |
| Teff | 600 | 6 | 20 | 116 | 20 | 0 | No | 60 | 24 |
| Spelt | 480 | 4 | 16 | 88 | 16 | 0 | Yes | 32 | |
| Rye | 440 | 4 | 16 | 84 | 16 | 4 | Yes | 40 | 8 |
| Brown Rice | 560 | 4 | 12 | 124 | 8 | 0 | No | 16 | 0 |
| Hazelnut | 720 | 68 | 16 | 20 | 12 | 4 | No | 32 | 16 |
| Quinoa | 440 | 6 | 16 | 72 | 8 | 0 | No | 28 | 4 |
Depending on where you live, will determine how local your flour is. I live in Maine, so will focus on New England. A quick Google search will point you in the right direction wherever your locale. All of these listed can be ground into flours for baking. Often a 1:3 (non-wheat:wheat) ratio creates the best baking results.
New England Grains:
- Oats
- Barley
- Wheat
- Spelt
- Triticale
- Rye
New England Nuts:
- Acorn
- Hazelnut
- Chestnut
- Walnut
New England Beans:
- Soldier
- Navy
- Black Turtle
- Vermont Cranberry
As you make your food choices there are many variables to keep in mind, nutrition, environment, and availability. Some non-wheat flours are energy intensive either in their cultivation, processing and/or transportation. So do your research and purchase flours and meals that work with your budget, health needs and environmental needs.
If you have a gluten sensitivity or Celiac, please do seek out professional help to remove gluten from your diet.
If you aren’t gluten sensitive or Celiac, eat a variety of the flours listed above to add texture, flavor and nutrition to your whole-foods diet. Bob’s Red Mill has a large variety of flours that are environmentally friendly and high-quality.
Not sure into which category you fall, set up a FREE initial consultation with Tara Hire.