When developing new mixes, we always begin with the most nutritious grains, use as much of them as possible, and then add the remaining grains for good flavor, texture, density, and all the other adjectives that make our mixes so delicious.
Below are three healthy gluten free flours that we use in our mixes. Take a look!
Sorghum Flour: The All-Around Good Guy
Used in our: Banana Bread Mix, Pancake & Waffle Mix, and High Protein Pancake & Waffle Mix.
Sorghum is a grain originally native to Northern Africa, but now grown across the world, including Nigeria, the US, and Mexico.
Sorghum naturally doesn’t contain any gluten so it’s obviously a go-to for gluten free products, but it offers so much more too!
First off, sorghum is rich in antioxidants which may help prevent cancers and cardiovascular disease.
Next, sorghum is packed with essential vitamins and other nutrients. In just 1 cup of sorghum flour, you’ll find 35% of your daily recommended niacin (35% DV), 42% of your thiamin, and a whopping 43% of your Vitamin B6.
Sorghum is also huge on minerals. In 1 cup, there’s iron (36% DV), manganese (154% DV), and phosphorus (55% DV), magnesium (79%), and zinc (21%).
Looking to get your protein? 1 cup of sorghum flour has 20g of protein, 40% of your DV!
All that to say, sorghum flour is a super-flour!
Cornmeal: Get Those Minerals!
Used in our: Cornbread Mix (obviously)
You can probably guess from the name, but cornmeal is produced when corn kernels are dried and then ground into meal (meal is basically a coarser flour). You can also probably guess which of our mixes has cornmeal. Got your answer? Yes! Our cornbread.
Our cornmeal is locally grown and processed right here in Alabama. It’s USDA organic and ground on-site at their mill, which is used exclusively for corn. The cross contamination of gluten into cornmeal often occurs when the mill is grinding wheat or other gluten containing grains, so you don’t have to worry about that with our mix.
Just like other whole grain flours (like brown rice flour or whole grain wheat flour), whole grain cornmeal includes the germ, endosperm, and bran.
Just like sorghum, cornmeal is rich in vitamins and other essential nutrients. One cup of cornmeal has almost 10g of protein (20% DV) and includes high amounts of niacin (22% DV), thiamine (31% DV) and vitamin B6 (19%).
The real kicker is all the different minerals cornmeal has – and it has A LOT of each! Check it out:
- Iron (23% DV)
- Magnesium (39%)
- Manganese (30%)
- Phosphorus (29%)
- Potassium (7% DV)
- Selenium (27%)
- Zinc (15%)
Cornmeal also has a rich concentration of lutein and zeaxanthin, which are carotenoids, and occur naturally in plants. This is what gives the corn its yellow color. There have been many studies on the relationship between these two carotenoids and good eye health, particularly in the prevention of macular degeneration.
If you want to bulk up on your minerals, check out our cornbread mix!
Brown Rice Flour: The Go-To Healthy Flour
Used in our: Chocolate Chip Cookies Mix, Pancake & Waffle Mix
Fun Fact: Did you know that brown rice is the same as white rice? It’s true! White rice is simply brown rice with the bran and germ removed. This means white rice has a longer shelf life, but without the nutritious bran and germ it’s not as healthy as brown rice!
Brown rice flour is a whole grain flour – nothing is removed and there is no bleaching process. With brown rice, we’re talking healthy. Let’s find out what’s inside!
First off, it’s very low in saturated fats, and has no cholesterol. One cup of brown rice flour has 23% of your DV of protein and 29% of your total fiber.
You want vitamins? Brown rice flour has 47% of your recommended DV of thiamin, 50% of your niacin, and 58% DV of vitamin B6.
If you’re after minerals, brown rice flour has that too! 28% DV of magnesium 44% DV, 53% DV of phosphorus, and 317% DV of manganese. Woah!
Both brown rice flour and sorghum flour are also low on the glycemic index. According to glycemicedge.com, a high glycemic index (GI) is 70 and above and should be avoided. GI of 56-69 is medium. Low GI is 54 and below. What’s the GI of our gluten free flours? Well, sorghum’s estimated glycemic index is 51 and brown rice’s is 55. Compare this to short grain rice’s 72 and instant rice’s 87 GI.
Many of our mixes have brown rice flour, including our Chocolate Chip Cookie Mix and Pancake and Waffle Mix.
If you want to dive even further into these subjects, check out:
- National Nutrient Database for Standard Reference Release 28. United States Department of Agriculture, Agricultural Research Service.
- Sorghum and Millet in Human Nutrition. Food and Agriculture Organization of the United Nations, Viale delle Terme di Caracalla, 00100. Rome, Italy.