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Some of us abuse our bodies by excessive eating and drinking. But, most of us are good people who live normal lives. Still, most of us are getting sick. Diabetes seems to be the disease of choice. It is in fashion.
Ever wondered, if we are behaving ourselves, then what is causing the disease ?
WHEAT has surfaced right on the top as the one grain that causes diabetes. It is the world's most favored staple food. You have been eating it since ages, in one form or the other. But, you need to be INFORMED that today’s Wheat ( Modern Wheat ) is not the same that your grandmother ate during her childhood. In fact, it is not even close. The Wheat now is genetically modified to grow faster and provide a higher yield. The modern Wheat is ladened with Gluten.
This whole wheat may cause diseases ranging from Digestive Disorders to Celiac Disease. According to a survey, majority of our population is sensitive to Gluten.
Does one grain suit all ? NO !!
Let us try an alternative
We have listed a few grains and foods that may be converted to flour and used instead of wheat. The variety is not limited to one or two. You may experiment with any one or a combination, as per your requirement, and see what suits you. Do not stick to one flour . Most of them are good for a limited period, after that they become counterproductive. Some alternatives to grains are flour of powdered legumes, grains, nuts, dried or sprouted vegetables.
Amaranth ( Amaranthus Hypochondriacus )
Amaranth is an immemorial grain. The word itself means “everlasting” in Greek.
Its seed is rich in Protein, two Essential Amino Acids ie Lysine and Methionine and is high in Fiber, three times that of Wheat. It also contains Calcium, Iron, Potassium, Phosphorus, Vitamins A, C and E. It is Gluten free and does not have to be soaked in water before use. The flour can be prepared at home by simply grinding the seeds to make a fine powder.
One cup of Amaranth grain provides:
14.45 grams of Protein
6.5 grams of Fat
15 grams of Fiber
4.2 mg of Vitamin C
153 mg of Calcium
366 mg of Potassium
455 mg of Phosphorus
266 mg of Magnesium
Quinoa ( Chenopodium Quinoa )
Quinoa is a staple food and is an excellent substitute for grain Flour. Its seed is rich in Carbohydrate and Saponins. It also contains Protein, Fiber and Amino Acids. Due to the presence of Saponins content, the seeds of Quinoa should be soaked in water before use.
One cup of Quinoa provides :
120 mg of D-Xylose
101 mg of Maltose
19 mg of Glucose
19.6 mg of Fructose
Acorn ( Oak Nut )
Acorn Flour is a staple food and is a common food in Korea. The processing of Acorn Flour is difficult due to the presence of Tannins. On the removal of Tannins, the seeds are edible and are grinded to make a fine powder. It contains Calcium, Iron, Thiamine, Riboflavin, Zinc, Niacin, Phosphorus, Folate, Magnesium and Vitamin B6. It is Gluten free.
One Ounce of Acorn flour provides :
15 grams of Carbohydrate
8 grams of Fat
2 Grams of Protein
Barnyard Grass ( Echinochloa Crus Galli )
Barnyard Grass is a common food in Japan. The flour prepared from its seed is used to make Macaroni and Dumplings. Seeds are also used as a caffeine – less coffee substitute or can be popped like a popcorn. It is a staple food.
On the other hand, it is the most hated weed around the world. It takes up to 80% of the Nitrogen out of the soil, thus reducing 25% of rice and corn production.
Chia ( Salvia Columbariae )
Chia seed Flour is an excellent substitute for Wheat Flour. It is Gluten free. The flour can be prepared at home by simply grinding the seeds to make a fine powder. The commercial version of Chia Flour is made from Brown Rice and Chia seeds. It contains Omega-3 Fatty Acids, Calcium, Fiber and Protein.
Crabgrass ( Digitaria Sanguinalis )
Crabgrass is a common food in Africa. It is a staple food. The flour is prepared by de-husking the seeds over a flame and then grinding it to make a fine powder. It is widely used in porridge. It is an excellent substitute for Rice.
Crowfoot Grass ( Dactyloctenium Aegyptium )
Crowfoot Grass is a staple food and is a common food in Africa. It is a very small grain about the size of table Salt grain. It can be eaten in roasted or cooked form. Raw green seeds are not eaten as such. The seeds are rubbed in the palms of hand leaving behind a golden grain and then are grinded to make a fine powder. The flour is usually mixed with Wheat Flour.
Wild Rice ( Zizania Aquatica )
Wild Rice is a very popular food in America. It is really not a rice. The seeds are grinded into a flour and are mixed with other flours or can be added to stews as a thickener. It is rich in Carbohydrate, Protein, Glutelin and Essential Amino Acids especially Lysine and Methionine. It is also a good source of B Vitamins and Amylose.
Yam ( Dioscorea Alata )
Yam Flour is widely used in Cookies and Pie Crusts or can be used like Potato flour. The flour is prepared by parboiling the peeled slices of Yam in water and then drying them in the sun to reduce its moisture content. The dried slices are ground and sieved to make a uniform texture. (Yam may be grated instead of sliced)
One cup of Yam flour provides :
23 grams of Sugar
1 gram of Protein
4 grams of Fiber
112 mg of Vitamin B1
32 mg of Vitamin B2
17 mg of Vitamin C
9 mg of Salt
816 mg of Potassium
17 mg of Calcium
55 mg of Phosphorus
Arrowroot ( Maranta Arundinacea )
Arrowroot flour is an excellent substitute for Cornflour. It is a Gluten free Starch. It is prepared from the roots of the Arrowroot plant. It is used as a thickener agent in puddings, sauces and gravies.
One cup of Arrowroot flour provides :
88 grams of Carbohydrates
3.4 grams of Dietary Fiber
2 mg of Sodium
4 mg of Calcium
2 mg of Iron
1 mg of Protein
Canna ( Canna Achiras )
Canna flour is an excellent substitute for Cornflour. It is a Gluten free Starch. It is prepared from the roots of the Canna plant. It is used as a thickener agent in puddings, sauces and gravies. It is rch in Amylose.
Cattail ( Typha Angustifolia )
Cattail flour is a common food in North America. The flour is prepared from Cattail rhizome Starch. The starch is trapped in Fibers. The rhizomes are chopped and are crushed in water. After some time, the starch settles down and strain the water slowly. The remaining starch is dried and processed into a flour. Do not eat the Fiber. It will give you a Stomach Ache. The flour contains Vitamins A, B and C, Potassium and Phosphorus.
Cattail flour is used in making Biscuits, Pancakes and Casserole.
Chestnut ( Castanea Sativa )
Chestnut flour is a common food in Italy. The flour is prepared by roasting, drying and grinding the nuts to make a fine powder. It is Gluten free. It is low in Fat but high in Carbohydrates. It is usually mixed with other flours and is widely used in making Cake, Bread and Biscuits.
Lotus ( Nelumbo Nucifera )
Lotus flour is prepared from Lotus stem. Chopped Lotus stems are dried and then grinded to make a fine powder. It is often used to make batter for frying or can also be mixed with Wheat flour.
One cup of Lotus flour provides :
63 grams of Carbohydrate ( mostly Starch )
17 grams of Protein
2 grams of Fat
Water ( about 13% )
and minerals mainly Sodium, Potassium, Calcium and Phosphorus.
Brown Rice ( Oryza Sativa )
Brown Rice is gluten free and more nutritional than White Rice.
It is obtained by soaking, drying and grinding the whole rice grains.
Rice is washed thoroughly and soaked in water for 3 hours. Drain the water. Spread the washed rice on a cotton cloth. Let it dry in the shade. Grind this rice. Sieve the flour.
One cup of Rice Flour provides :
7.3 grams of Dietary Fiber
121 grams of Carbohydrate
11.4grams of Protein
4.4 grams of Fat
1.3 grams of Sugar
457 mg of Potassium
17.4 mg of Calcium
177 mg of Magnesium
532 mg of Phosphorous
10 mg of Niacin
Mesquite ( Prosopis Juliflora )
Mesquite flour is really not a flour. It is an excellent substitute for Sugar. It is prepared from Mesquite pods. It is a common food in North America. The pods are cleaned with chlorinated water, dried at 125° F for at least 6 hours, grinded and sieved to achieve a uniform texture. It is Sweet in taste and is Gluten free.
It is rich in Dietary Fiber and Protein. It also contains Calcium, Magnesium, Potassium, Iron, Zinc, Amino Acid Lysine and Fat.
Peanut ( Arachis Hypogaea )
Peanut flour is prepared from raw Peanuts by soaking them in boiling water for 1 minute. Then it is dried and grinded to make a fine powder. It is widely used in Baking, Cooking and Desserts.
It contains 18 different Amino Acids, including eight Essential Amino Acids.
Sago Palm ( Cycas Revoluta )
Sago Palm flour is a major staple food in Indonesia and Malaysia. The flour is prepared from Sago Palm stems. However, the process of making flour is very difficult and time consuming. 15 years old Sago Palm stems are cut down, dried, grinded and the Starch is washed out.
It is widely used to make Noodles and Bread. It contains Carbohydrates and Fat but does not offer any significant quantity of Vitamins or Minerals so it is often mixed with other ingredients that offer essential Vitamins and Nutrients.
Coconut ( Cocos Nucifera )
Coconut flour is obtained from Coconut nut by pressing, drying and grinding it. It is a energy and time consuming process as one has to separate the oil from the Coconut nut. It is usually mixed with Grain flour in a ratio of 3:7. It is widely used in making Donuts, Cakes, Biscuits and Brownies.
One cup of Coconut flour provides :
80 mg of Sodium
65 grams of Carbohydrate
39 grams of Dietary Fiber
19 grams of Protein
8 grams of Sugar
9 grams of Fat
American Groundnut ( Apios Americana )
American Groundnut flour is prepared from American Groundnut tubers. The tubers are boiled, peeled, dried and then grinded to make a fine powder. It is usually mixed with other food ingredients as a thickening agent in Soups or can be added to Cereal flours when making Bread.
Note : If you suffer from Latex Allergy then avoid taking it as it contains Latex.
One cup of American Groundnut flour provides :
17 grams of Protein
Pignut Hickory ( Carya glabra )
Hickory nuts is a common food in America. The flour is prepared from Hickory nuts. The shells of Hickory nuts are very hard and usually requires a hammer swung. It has high Fat content. It is widely used in Bakery.
One Ounce of Hickory nuts provide :
3.6 grams of Protein
5.2 grams of Carbohydrate
18.2 grams of Total Fat
1.8 grams of Fiber
49 mg of Magnesium
0.25 mg of Thiamine
Indian Rice Grass ( Oryzopsis Hymenoides )
Indian Rice Grass flour is obtained from Indian Rice Grass seeds. However, the seed harvesting is very tough and time consuming as the plant loses its seed easily and falls on the ground before you get a chance to harvest it. Then the seeds are kept for after-ripening process for about one to five years.
It was once a staple food of many Native Americans tribe. Now, a commercial version of Indian Rice Grass flour is sold under the name of “Montina.” It is widely used in Bakery.
One cup of Indian Rice Grass flour provides :
3 grams of Total Fat
70 grams of Carbohydrate
24 grams of Dietary Fiber
17 grams of Protein
Jerusalem Artichoke ( Helianthus Tuberosus )
Jerusalem Artichoke flour is a common food in America. It is prepared from Jerusalem Artichoke tubers. The tubers are peeled, sliced, dried and grinded to make a fine powder. One interesting constituent about Jerusalem Artichoke flour is it contains inert Carbohydrate in the form of “Inulin.” So, Diabetic patients can eat it without affecting their Blood Sugar levels.
It is widely used in making Soup, Salad and Bread.
One cup of Jerusalem Artichoke flour provides :
3.4 mg of Iron with traces of Phosphorus, Aluminum, Chlorine, Iodine, Magnesium, Potassium, Sulphur, Zinc, Vitamins B and C.
Konjac ( Amorphophallus Konjac )
Konjac flour is prepared from Konjac tubers. The tubers are washed, peeled, grated, rinsed and then boiled to obtain an edible Starch. It is an excellent substitute for Cornflour.
One cup of Konjac flour provides :
79.37 mg of Glucomannan
123 mg of Zinc
57 mg of Phosphorus
4.06 mg of Iron
1.64 grams of Protein
0.004 grams of Fat
0.2 mg of Manganese
0.25 mg of Chromium
0.08 mg of Copper
Kudzu ( Pueraria Lobata )
Kudzu flour is a common food in Japan. The flour is prepared from Kudzu roots. It is full of starch. It is widely used as a thickening agent in Soups, Sauces and Gravies. However, the process of extracting the root starch flour is very difficult and time consuming and cannot be done at home.
It evolves crushing, soaking and rinsing the roots to form a thick paste. This paste is repeatedly washed and filtered in cold water until it becomes a pure white Starch. Then it is dried naturally for 90 days. It is readily available in the markets.
One cup of Kudzu floor provides :
94.16 grams of Carbohydrate
0.22 grams of Protein
0.22 grams of Fat
2.2 mg of Sodium
2.2 mg of Potassium
19.8 mg of Calcium
3.3 mg of Magnesium
13.2 mg of Phosphorus
2.2 mg of Iron
0.02 mg of Copper
0.02 mg of Manganese
Macadamia ( Macadamia Integrifolia )
Macadamia flour is obtained from Macadamia nuts. The nuts are boiled, peeled, grinded, dried and sieved to achieve a uniform texture. It is widely used in making Cookies and Pancakes.
One cup of Macadamia flour provides :
21 grams of Total Fat
7 mg of Sodium
4 grams of Carbohydrate
3 grams of Dietary Fiber
1 gram of Sugar
2 grams of Protein
Buckwheat ( Fagopyrum Esculentum )
Buckwheat flour is prepared from Buckwheat grains. The grains are dried and grinded to make a fine powder. It is Gluten – free and control Blood Glucose levels. It is a good source of Fiber. It is widely used in making pancakes, Cereals and Porridge.
One cup of Buckwheat flour provides :
6 grams of Protein
1 gram of Fat
33 grams of Carbohydrates
5 grams of Fiber
1.5 grams of Sugar
86 mg of Manganese
86 mg of Magnesium
118 mg of Phosphorus
6 mg of Niacin
1 mg of Zinc
34 mg of Iron
0.13 mg of Vitamin B6
24 mg of Folate
0.6 mg of Pantothenic Acid
Pine ( Pinus Sylvestris )
Pine flour is obtained from Pine Cambium. It is dried and grinded to make a fine powder. It is widely used in making Bread and Cookies and is usually mixed with Wheat flour.
One cup of Pine flour provides :
143 Kcal of Energy
84 grams of Carbohydrate
3.3 grams of Fat
2.6 grams of Protein
8.3 grams of Moisture
400 mg of Antioxidants
55% of Fiber
Pumpkin ( Cucurbita Moschata )
Pumpkin flour is a very popular food in Mexico. The flour is prepared from Pumpkin seeds. The seeds are dried, peeled and grinded to make a fine powder. It is widely used in making Muffins, Bread and Cookies.
One cup of Pumpkin flour provides :
78 grams of Carbohydrate
23 grams of Dietary Fiber
18 grams of Sugar
6 grams of Protein
0.8 grams of Total Fat
It also contains substantial amount of Vitamins A, C, D, E, K and B6, Thiamin, Riboflavin, Niacin, Folate, Pantothenic Acid, Choline, Calcium, Selenium, Manganese, Copper, Zinc, Sodium, Potassium, Phosphorus, Magnesium and Iron.
Sea Club Rush ( Bolboschoenus Maritimus )
Sea Club Rush is a staple food in Europe. The flour is prepared from tuberous rhizome. It is collected, crushed to remove the bark, dried and grinded into a powder. The seeds can also be used to make flour, but they are very tiny so tuberous rhizome are preferred to prepare the flour.
It is widely used in making Bread.
One gram of Sea Club Rush tuberous rhizome provides :
4.8 Kilo Calories
0.05 grams of Protein
0.01 grams of Fat
0.86 grams of Carbohydrate
One gram of Sea Club Rush seed provides :
3.8 Kilo Calories
0.09 grams of Protein
0.02 grams of Fat
0.42grams of Carbohydrate
Sorghum ( Sorghum Bicolor )
Sorghum flour is a very popular cereal grain worldwide and is Gluten - free. It is prepared from Sorghum kernels. It is dried and grinded to make a fine powder.
It is widely used in making Bread, Muffins, Cakes and Cookies.
One cup of Sorghum flour provides :
143 grams of Carbohydrate
12 grams of Dietary Fiber
21.7 grams of Protein
6.3 grams of Total Fat
It also contains substantial amount of Thiamin, Riboflavin, Niacin, Calcium, Iron, Phosphorus, Potassium, Sodium, Water and Ash.
Banana ( Musa Balbisiana )
Banana flour is prepared from Raw Bananas. It is an excellent substitute for Wheat flour. Raw Bananas are peeled, chopped, dried and grinded to make a fine powder. It is Gluten – free. It is a rich source of Potassium. It contains Resistant Starch, a type of Carbohydrate which behaves like Fiber and help to control Blood Sugar levels.
One cup of Banana flour provides :
88.3 grams of Carbohydrate
9.9 grams of Dietary Fiber
47.3 grams of Sugar
3.9 grams of Protein
1.8 grams of Total Fat
1491 mg of Potassium
It also contains substantial amount of Vitamins A, C, E, K and B6, Thiamin, Riboflavin, Niacin, Folate, Choline, Calcium, Selenium, Manganese, Copper, Zinc, Sodium, Phosphorus, Magnesium, Iron, Water and Ash.
Cabbage Palm ( Sabal Palmetto )
Cabbage Palm flour is prepared from Cabbage Palm fruits. The fruits ( with or without pulp ) are dried and grinded to make a fine powder. The fruits can also be roasted first then dried and grinded to have a nutty flavor. It is low in Calories.
It is widely used in making Bread, sweet in flavor and was once a staple food among Native Americans.
Teff ( Eragrostis Tef )
Teff flour is a very popular food in Ethiopia. It is prepared from Teff grains. The grains are dried and grinded to make a fine powder. It is Gluten – free and is high in resistant Starch, a type of Dietary Fiber that help control Blood Sugar levels.
It is widely used in making Pie Crusts, Cookies , Pancakes and Breads.
One cup of Teff flour provides :
50 grams of Carbohydrate
7 grams of Dietary Fiber
1.6 grams of Fat
20 mg of Sodium
10 grams of Protein
126 mg of Magnesium
302 mg of Phosphorus
5.17 mg of Iron
123 mg of Calcium
269 mg of Potassium
0.46 mg of Thiamine
0.24 mg of Vitamin B6
2.3 mg of Niacin
0.08 mg of Riboflavin
7.2 mg of Manganese
0.5 mg of Copper
2.8 % of Zinc
Rye is a cereal grain that looks like wheat but is different. Rye flour is made from the whole grain. It is widely used in Northern Europe and Russia. Rye contains much less gluten than wheat. It is widely used in making Pies, Cakes, Breads, Cookies and Waffles.
One cup of Rye flour provides :
88 grams of Carbohydrate
28.9 grams of Dietary Fiber
3.4 grams of Fat
14.2 grams of Water
1.3 grams of Sugar
18 grams of Protein
71.7 mg of Calcium
317 mg of Magnesium
809 mg of Phosphorus
934 mg of Potassium
It also contains Vitamin C, Vitamin E, Vitamin K, All Vitamins belonging to Vitamin B group, Iron, Zinc, Copper, Manganese and Selenium and Sodium.
Water Chestnut ( Eleocharis Dulcis )
Water Chestnut flour is a common food throughout Asia. The flour is prepared by roasting, drying and grinding the nuts to make a fine powder. It is Gluten free and is low in Fat. It is usually mixed with other flours and is widely used as a thickening agent in Asian cooking.
One cup of Water Chestnut flour provides :
23 grams of Carbohydrate
3 grams of Dietary Fiber
4 grams of Sugar
1.4 grams of Protein
584 mg of Potassium
73 grams of Water
63 mg of Phosphorus
14 mg of Sodium
11 mg of Calcium
22 mg of Magnesium
It also contains Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Choline, Iron, Zinc, Copper, Manganese and Selenium.
Pearl Millet ( Pennisetum Glaucum )
Pearl Millet is a common food in Africa and India. In India, it is known as Bajra. The seeds are dried and grinded into flour. It is Gluten - free. Due to the presence of high amount of Phosphorus content, it provides Bone devolvement and repair. Often, it is consumed to keep the Heart healthy. In India, it is extensively used to prepare Dokhlas, Chaklis, Stuffer Parathas and Bread.
One cup Pearl Millet flour provides :
146 grams of Carbohydrates
17 grams of Dietary Fiber
570 mg of Phosphorus
390 mg of Potassium
8 mg of Iron
132 mg of Vitamin A
3.4 mg of Zinc
6.5 grams of Ash
10 mg of Sodium
38 mg of Calcium
1.3 grams of Fiber
22 grams of Protein
Finger Millet ( Eleusine Coracana )
Finger Millet is a very popular food worldwide. In India, it is known as Ragi. It is grown as a cereal in the dry area of Africa and Asia. It is a Gluten - free cereal and a rich source of Calcium which keep Osteoporosis conditions at bay and promotes Bone health.
The seeds are dried and grinded into flour to make Idlis, Porridge, Dosas, Mudde and Payasam.
One cup of Finger Millet flour provides :
343 grams of Calcium
3.5 grams of Dietary Fiber
72 grams of Carbohydrate
1.3 grams of Fat
3.8 grams of Iron
3.7 grams of Fiber
11 grams of Protein
Foxtail Millet ( Setaria Italica )
Foxtail Millet is a highly cultivated cereal in China, India and Africa. It is a Gluten - free cereal. The seeds are dried and grinded into flour to make Chapati. It is potent enough to reduce the Blood Sugar level in Diabetic patient.
One cup of Foxtail Millet flour provides :
60.9 grams of Carbohydrate
19 mg of Dietary Fiber
13 grams of Protein
364 mg of Potassium
300 mg of Phosphorus
32 mg of Vitamin A or Retinol
15 mg of Foxtail Millet
31 mg of Vitamin E
Proso Millet ( Panicum Miliaceum )
Proso Millet is a staple food in India, Japan, China, Egypt, Arabia and United States. It is Digestive and Gluten - free supplement. The seeds are dried and grinded into flour to make Flat Bread, Tabbouleh and to brew Beer. It contains Lecithin compound that is potent enough in providing strength to the Nervous System.
One cup of Proso Millet flour provides :
70 grams of Carbohydrates
8.5 mg of Dietary Fiber
12.5 grams of Protein
1.1 grams of Fat
206 mg of Phosphorus
14 mg of Calcium
3.6 mg of Ash
Little Millet ( Panicum Sumatrense )
Little Millet is domestically grown in India and also known as " Kungu " in India.
The grains are dried and grinded into flour, commonly to prepare Roti, Dosa and Rice.
It help to control the Blood Sugar Levels of the body. Thus, it is an optimal remedy for Diabetes.
One cup Little Millet flour provides :
66 grams of Carbohydrate
7.5 grams of Protein
4.5 grams of Fat
7.5 grams of Crude Fiber
17 mg of Calcium
220 mg of Phosphorus
9.2 mg of Iron
Kodo Millet ( Paspalum Scrobiculatum )
Kodo Millet grains are extensively grown in India. The seeds are dried and grinded into flour to make Pudding, Idli, Dosa and Rice. It is often eaten to keep the Heart healthy.
One cup of Kodo Millet flour provides :
65 grams of Carbohydrate
9 grams of Fiber
188 mg of Phosphorus
0.5 mg of Iron
1..3 grams of Fat
27 mg of Calcium
8.3 grams of Protein
2.6 grams of Minerals
Himalayan Barnyard Millet
Himalayan Barnyard Millet is a broadly cultivated crop in India. It is known as " Jhangora " in India. It is a Gluten - free cereal. The seeds are dried and grinded into flour to make Chapati, Dosa and Rice. Most of the native people of India use this flour during the fasting season of Navaratri.
One cup of Himalayan Barnyard Millet flour provides :
64.9 grams of Carbohydrate
6.2 grams of Protein
2.2 grams of Fat
9.7 grams of Fiber
11 mg of Calcium
280 mg of Phosphorus
15 mg of Iron
As said above, we only have enlisted a few flours. The variety is vast. You may use your own imagination and make flours from, almost anything, be it lentils, nuts or seeds.