Flours
This nut flour boasts 3 grams of protein and one gram of fiber per 2 tablespoons. It also provides iron, calcium and potassium. It has a glycemic index of 20.
What is Almond Flour?
This whole grain comes in varieties such as Red, Black, Wild, and Brown, and has a glycemic index ranging from 35 to 55. It originates from Asia and like all true grains, it is a member of the grass family.
What is Rice?
This refined grain has a glycemic index of 70, 85 if the instant variety is cooked. It offers 4.6 g of protein and some vitamins and minerals in much smaller amounts than its whole-grain counterpart. It is often enriched to make up for the nutrients lost in processing.
What is White Rice?
As a seed, this pseudo-grain contains all nine amino acids the human body needs to build muscle and maintain a good immune system. It delivers 8 g of protein per cup, plus it is packed with fiber (5 g per cup) and is a good source of B vitamins, Vitamin E, and several essential minerals. This pseudo-grain has a glycemic index of 35
What is Quinoa?
This grain porridge comes in different varieties with different glycemic indexes: steel-cut (53) old fashioned (55) quick (66) and instant (83.) The whole grain steel cut variety is high in fiber (4g per 1/2 cup dry) and protein (5g per 1/2 cup dry) and is a good source of iron, magnesium, and B vitamins. This porridge loses nutrition with increased processing.
What is Oatmeal?
This legume flour has a glycemic index of 35 and likely originates from Syria. It is a good source of protein, fiber, and vitamins and minerals.
What is Chickpea Flour?
This whole grain has a glycemic index of 45. It is available in varieties such as Einkorn, Emmer, and Spelt and boasts 5 grams of fiber and 6 grams of protein per serving as well as being rich in magnesium and zinc.
What is Farro?
This refined grain product offers 6 g of protein and 2.2 g of fiber per 1 cup serving. It has a glycemic index of 60 and it is actually a type of pasta made from Durham Wheat.
What is Couscous?
This pseudo-grain has a glycemic index of 97, but it is also high in fiber (5.2 g per cup) and protein (9.3 grams.) Like Quinoa, this pseudo-grain is a seed and is packed with minerals. This seed can also be popped like corn and eaten as a high fiber snack.
What is Amaranth?
This ground grain porridge comes in different varieties with different glycemic indexes: stone-ground (50) quick (65) instant (80.) The stone ground variety contains fiber (2-3 g per cup) protein (3 g per cup) and is a good source of niacin, iron, and calcium. With more refinement, this porridge loses much of its nutritional value but might be fortified.
What is (are?) Grits?
This whole grain flour delivers high fiber and is rich in essential nutrients including folate, iron, and magnesium. It has a glycemic index of 30.
What is Barley Flour?
This whole grain has a glycemic index of between 55 and 65. This grain originated in Mexico and comes in varieties such Red, White, Blue, and Yellow and it is often mistaken for a vegetable.
What is Corn?
This refined grain has a glycemic index of 35 and is among the healthiest of refined grains, delivering 3.5 g protein and 6 g of fiber per cup. It is also a good source of B vitamins and several minerals.
What is Pearled Barley?
This seed delivers high fiber (9.8 g per ounce) high protein (4.7 g per ounce) and is loaded with vitamins and minerals. Many people make the whole seeds into a pudding or use ground seeds to add thickness to soups and stews. This pseudo-grain has a glycemic index of 30.
What is Chia?
This grain pasta delivers 4.6 g of fiber and 7 g of protein per cup and is a good source of iron and phosphorous with smaller amounts of B vitamins, potassium, and zinc. It has a glycemic index of 40.
What is Whole Wheat Pasta?
Unlike its refined (white) counterpart, this whole grain flour is rich in fiber and vitamins including folate, riboflavin and vitamins B-1, B-3 and B-5.
This nutty-tasting whole grain flour has a glycemic index of 60.
What is Whole Wheat Flour?
This whole grain kernel has a glycemic index of 30. It is often cooked and tossed into salads or baked into breads to give a chewier texture. It delivers 9 grams of protein and 4 grams of fiber and many essential vitamins and minerals per serving.
What is Wheatberries?
This refined grain is still considered a whole grain because only some of the bran is removed in processing, leaving most of the nutrients intact. It has a glycemic index of 55 and it is high in protein (5.6 g per cup) and fiber (8 g per cup) and is a good source of B vitamins and minerals.
What is Bulgar Wheat?
Made from several different seeds of Cereal Grains, this pseudo-grain has a glycemic index of 49. These seeds are high in fiber, protein, good fat, and essential vitamins and minerals. They also contain significant amounts of antioxidants like phytic acid, tannins, and phenols which help protect cells from damage.
What are Millets?
This highly refined grain pasta has a glycemic index of between 45 and 55 depending on the length of cook time. This pasta is not a significant source of fiber, protein, or essential vitamins and minerals.
What is Regular (White Wheat) Spaghetti?
This legume flour packs high protein and high fiber, and it delivers essential vitamins and minerals like vitamins A, E, K, thiamin, riboflavin, niacin, calcium, and iron. It has a glycemic index of 25.
What is Soy Flour?
This whole grain has a glycemic index of 25. It is often added to soups or stews and per cup it boasts high levels of fiber (32 g), protein (23 g), potassium, iron, magnesium, and Vitamin B6.
What is Barley?
The refining process has removed much of the nutritional value of this refined grain, but it still delivers 4 g of protein per cup. It does not provide fiber, is a poor source of vitamins and minerals, and it has a glycemic index of 85.
What is Instant Rice?
This pseudo-grain is high in fiber, contains a small amount of high-quality protein, and is rich in essential minerals. It is often toasted before cooking to add a nutty flavor to a dish. It has a glycemic index of 50.
What is Buckwheat?
This seed porridge has a glycemic index of 70. It is a good source of protein (6g per cup) and a moderate source of fiber (2.2 g per cup) and is a good source of phosphorous, magnesium, iron, calcium, and folate.
What is Millet?