gluten free diet

By Mary Frances Pickett


My Gluten Free Flour Mix Actually Has Nutritional Value!

February 11, 2011

I get a lot of questions from readers who are concerned about the nutritional value and glycemic load of gluten free flour mixes.  If there is one item of nutritional data that most Americans know, its that you should eat whole grain bread.

Eating whole grain bread may seem to be nearly impossible on a gluten free diet since most gluten free flour mixes and gluten free bread mixes rely heavily on cornstarch, tapioca starch, and potato starch.  These starch flours contain little if any nutritional value.

Many of you know that I created my own gluten free flour mix years ago because I wanted to make sure that my family was getting as much fiber and protein from the bread that I baked. But how does my flour mp mix stack up s against the wheat flours that you were accustomed to using?  Today I found out.

You can analyze the nutritional content of recipes at I used their analysis tool on my Gluten Free All Purpose flour mix recipe (I’ve been having trouble finding gluten free soy flour recently, so I used the garfava flour version), and was very pleased with the results.  Here is how the recipe stacks up against King Arthur Plain Flour and King Arthur White Wheat flour.  (Bold emphasis is mine)

Mary’s GF All-Purpose Flour Mix

King Arthur Sir Galahad Flour

King Arthur White Wheat Flour

Unit Size: 102 g 100 g 100 g
Calories 376 350 320
Total Fat g. 2.5 1.18 1.62
Total Carbohydrates g. 79.2 72.73 61.4
Dietary Fiber g. 7.2 2.38 10.49
Sugars g. 2.5 0.92 2.7
Total Protein 8.0 11.8 13.0
Vitamin A 0.3 0 0
Vitamin C 0.8 0 0
Calcium 46.2 9.15 19.0
Iron 2.9 4.41 3.3
Thiamin (B1) 0.3 0.64 0
Niacin (B3) 3.4 5.29 0
Riboflavin (B2) 0.1 0.49 0
Potassium 143 107 411
Folic Acid 28.5 0.15 0



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