|
|
 |
 | ||
|
|
| ||
|
Celiac Patient Education Information:
Safe & unsafe list of grains and flours |
|
|
Disclaimer - The information in this list is believed to be accurate and represents the best information currently available. This list had been compiled in good faith, Use it as a guideline. Understand that gluten-free grains may be cross-contaminated and made unsafe through harvesting, milling or packaging processes. It is advised to confirm the purity of all gluten free grains and flours prior to consumption.
|
|
|
In order to avoid gluten in all its forms you must understand where it is found and what it may be called. Reading and understanding labels and their ingredients is vital to success in removing all gluten from the diet.
The USFDA (United States Food and Drug Administration) is currently developing a definition for the term "gluten-free." Several countries have different definitions of what constitutes gluten-free. The United States and Canada do not allow wheat starch in any form however, some European countries allow wheat starch flour in products they label gluten-free.
|
|
|
|
|
|
Acorn Flour -Safe.
Almond Flour - Safe.
Amaranth - Safe. These tiny ancient seeds have been cultivated in the Americas for several millennia. They're rich in protein and calcium, and have a pleasant, peppery flavor. Amaranth supplies all the essential amino acids, making it a complete protein. It can be popped like popcorn, toasted and added to other grains or ground into flour.
Arrowroot - Safe. A starch flour processed from the root of an American native plant, it is used as a thickening agent, similar to cornstarch or kuzu, for making sauces, stews, gravies, or desserts.
Atta - Not Safe. A flour made from low gluten soft textured wheat. Often Atta is used to produce Indian flatbread or Chapatti flour.
|
|
|
|
|
|
Barley - Not Safe. A small, spherical grain grown worldwide and usually pearled to remove its outer husk.
Bean Flour - Safe. Dry whole beans are grown, harvested and milled to produce a flour. Examples are lentil, romano and garbanzo.
Bleached Flour - Not Safe. Wheat, unless otherwise indicated.
Bran - Not Safe. The outer layers of the grain of cereals, such as wheat, are removed during the process of milling and used as a source of dietary fiber.
Bread Flour - Not safe. An unbleached, specially formulated, high-gluten blend of 99.8% hard-wheat flour, a small amount of malted barley flour (to improve yeast activity) and vitamin C or potassium bromate (to increase the gluten's elasticity and the dough's gas retention).
Buckwheat - Safe. While it has many of the characteristics of grains, buckwheat is actually a fruit with a high-quality protein balance, a rich concentration of iron, and a good supply of B vitamins and calcium. It is ideal for people who cannot tolerate wheat products. Buckwheat is ground into a finely milled flour. It can be found in natural foods stores in light or dark varieties.
Buckwheat Groats, Kasha - Safe. Buckwheat groats which have roasted.
Bulger Wheat - Not Safe. Parboiled wheat that is dried and cracked.
|
|
|
|
|
|
Carob Flour - Safe. A powder or fine flour ground from the carob pod or locust bean, it is naturally sweet, low in fat and has no caffeine. It has a dark brown flavor and substitutes for chocolate, but lacks the characteristic bitterness of chocolate.
Cassava (Manioc, Tapioca) - Safe. Starchy root of a tropical plant.
Channa Flour (Chana) - Safe. Type of chickpea sold as peas or ground into flour.
Chestnut Flour - Safe.
Chickpea Flour - Safe. Gram flour (also known as channa flour, bengal, besan, or garbanzo beans ) is an ingredient used in Indian cuisine. It basically consists of ground chickpeas and it is used in various foods, such as curries and bombay mix.
Corn Flour - Safe. It is finely ground cornmeal obtained from kernels with the germ removed in order to improve the storage life of the flour. Corn flour is used for breading and, in combination with other flours, in baked goods.
Cornmeal - Safe. This is a granular flour ground from dried kernels of yellow or white corn, with the husk and germ almost completely removed. Since it retains some of the corn's hull and germ, it is more nutritious.
Cornstarch - Safe. It is a fine, powdery flour ground from the endosperm, or white heart, of the corn kernel. Lacking gluten, it is used as a neutral-flavored thickening agent in such preparations as sauces and fillings, and gives baked goods a delicate texture.
Couscous - Not Safe. Couscous is a dish made with coarsely ground Durham wheat.
|
|
|
|
|
|
Dasheen (Eddo, Taro) - Safe. A tropical plant with edible tubers that can be made into bread.
Dinkel (Dinkle, Farro, Faro, German Wheat, Spelt) - Not Safe. Type of wheat.
Durham Wheat - Not Safe. Type of wheat.
|
|
|
|
|
|
Eddo (Dasheen, Taro) - Safe. See Dasheen.
Einkorn (Eikhorn) - Not Safe. Type of wheat.
Emmer - Not Safe. Type of wheat.
Enriched Flour - Not Safe. Wheat, unless otherwise indicated.
Enriched White Flour - Not Safe. Wheat, unless otherwise indicated.
|
|
|
|
|
|
Farina - Not safe. Fine meal made from cereal grain, especially wheat; often used as a cooked cereal or in puddings.
Farro (Dinkel, Dinkle, Faro, German Wheat, Spelt) - Not Safe. Type of wheat.
Flax - Safe. A seed sold as a whole seed or ground such as flaxmeal or flax flour.
Flour - Not Safe. Wheat, unless otherwise indicated.
Fu - Not Safe. A dried wheat gluten product used primarily in Asian cooking.
|
|
|
|
|
|
Garfava Flour - Safe. A flour that combines chickpeas and fava beans.
German Wheat (Dinkel, Dinkle, Farro, Faro, Spelt) - Not Safe. A form of wheat.
Gluten - Not Safe. A sticky protein used for baked goods found in wheat, rye, barley etc. The only exception is gluten dervied from corn.
Gluten Flour - Not safe. It is milled from hard wheat and has an especially high protein content, making it high in gluten. It is often blended by a baker with other low-gluten flours to give them more strength and elasticity.
Glutinous Rice - Safe.
Graham Flour - Not safe. This whole wheat flour has had the inner portion of its kernels finely ground. The bran layers are then returned to the flour, giving it a coarse, flaky texture.
Granary - Not safe. Granary bread (also known as whole wheat) is made with either wholegrain flour or white flour with bran and wheat germ added.
Grits - Safe. Cereal made from corn.
Groats - To be questioned. Groats are the hulled and crushed grains of various cereals, such as oats, wheat or buckwheat. Always check their origin before consuming.
|
|
|
|
|
|
Harina - Not safe. Spanish flour; usually refers to wheat flour.
Hominy Grits - Safe. Coarsely ground corn.
|
|
|
|
|
|
Indian Ricegrass Seed (Montina) - Safe. A grass that is made into flour and sold under the name Montina.
|
|
|
|
|
|
Job's Tears - Safe. It is a tall tropical plant of the Poaceae (grass family), native to East Asia and eaten as a cereal in India.
|
|
|
|
|
|
Kamut (Kawmut) - Not Safe. Type of wheat.
Kasha (Buckwheat Groats) - Safe. Roasted, hulled grains of buckwheat, either whole or coarse, medium or finely ground, with a full, nutlike, slightly sour flavor.
Kudzu - Safe. Starchy extract from a fast-growing vine from eastern Asia, with tuberous roots, often used as a thickener.
|
|
|
|
|
|
Legumes - Safe. Seeds of plants from the leguminosae family include peanuts, peas, lentils and various beans. Several of the beans are made into flours.
Lentil Flour - Safe.
|
|
|
|
|
|
Maize (Corn)- Safe.
Malt - To be questioned. Usually made from barley.
Manioc (Cassava, Tapiocoa) - Safe. See Cassava.
Masa Flour - Safe. Fine maize dough made from corn, boiled with lime and ground in a molino (a mill dedicated to that purpose).
Matzo - Not Safe. A traditional Jewish unleavened bread similar to a cracker. Made with wheat flour, water and sometimes salt.
Mesquite Flour - Safe. Mesquite flour is derived from the pods of the mesquite tree.
Millet - Safe. A small seed of a cereal grain, that is boiled or ground into flour.
Milo (Sorghum) - Safe. A seed of a tropical cereal grass that is closely related to corn and sold as flour or flakes.
Montina (Indian Ricegrass Seed) - Safe. Montina is the registered trade name for the flour, which is milled from the seed of a native grass called Indian Ricegrass (IRG) or Achnatherum hymenoides. This grass is not related to rice.
Mung Bean Flour -Safe.
Mustard Flour - To be questioned. Pure mustard flour made only from the ground mustard seed is safe. Certain mustard flours or may not be safe depending upon ingredients added in preparation.
|
|
|
|
|
|
Nut Flour - Safe. Nut flours are ground from the cake that remains after oils are pressed from nuts.
|
|
|
|
|
|
Oats - To be questioned. Some celiacs may be able to tolerate pure oats whereas for others, oats may trigger a gluten reaction.
Orzo - Not safe. A small rice shaped pasta made from wheat.
|
|
|
|
|
|
Pea flour - Safe. A Meal made from dried peas.
Polenta - Safe. A meal made from corn.
Potato flour - Safe. A fine-textured flour made from cooked, dried and ground potatoes. Also known as potato starch and is often used as a thickener.
Potato starch - Safe. A fine-textured flour made from cooked, dried and ground potatoes. Also known as potato flour and is often used as a thickener.
|
|
|
|
|
|
Quinoa - Safe. Quinoa is a small seed from a South American plant. Quinoa contains more protein than any other grain. It is considered a complete protein because it contains all eight essential amino acids.
|
|
|
|
|
|
Ragi - Safe. East Indian cereal grass whose seeds yield a somewhat bitter flour.
Rapeseed Oil (Rape, Canola Oil) - Safe.
Rice (Black, Brown, White) - Safe. A cereal grain from the grass family Graminae.
Rice Flour - Safe. Ground milled rice. It can also be extruded to produce rice pasta, chips and other snacks, as well as breakfast cereals.
Rice (Glutinous or Sweet) - Safe. While it sounds dangerous, the term glutinous refers to the texture when prepared.
Rice (Wild) - Safe. A grass from the Zizania family.
Rye - Not Safe. A grass grown extensively as a grain and forage crop, it is a member of the wheat tribe and is closely related to barley and wheat.
|
|
|
|
|
|
Sago flour - Safe. Starch obtained from the trunk of sago palm, a type of fresh water swamp tree found mostly in Indonesia, Borneo and Papua New Guinea.
Semolina - Not Safe. Ground endosperm of Durham wheat.
Soba flour - To Be Questioned. A flour usually made from Buckwheat but may contain wheat as an ingredient.
Sorghum (Milo) - Safe. A seed from a tropical plant species closely related to corn. Sorghum can be made into flour or flakes and is often cooked as a porridge.
Soybean - Safe. A type of legume.
Soy flour - Safe. A high-protein flour made from raw soybeans that have been hulled, cracked, and finely ground. As soy flour has a distinctive flavor, it usually makes up less than 25 percent of the total flour content in a bread recipe. Soy flour adds valuable vitamins, calcium, and iron to bread.
Spelt (Dinkel, Dinkle, Faro, Farro, German Wheat) - Not Safe. A sub-species of common wheat.
Sweet Chestnut Flour - Safe. A flour made from ground chestnuts.
Sweet Potato - Safe. A tuber that can be made into a flour.
|
|
|
|
|
|
Tapioca (Cassava, Manioc, Yucca) - Safe. A starch from the root of the cassava plant, tapioca comes in several forms including granules, pellets (pearl tapioca), and flour. The pellets, also called pearl tapioca, are used mainly to make puddings. Instant tapioca and tapioca flour are often used to thicken dishes such as fruit fillings, glazes, soups and stews.
Taro (Dasheen, Eddo) - Safe. Taro is derived from a tropical plant tuber and used to make Polynesian dishes such as poi.
Teff (Tef) - Safe. The seed from a cereal grass grown in Africa. The grains of teff are small; the bulk of the grain consists of the bran and germ. This makes teff nutrient-dense and is a great alternative to wheat. Teff may be sold as a whole grain or flour.
Triticale - Not Safe. A cereal which is a cross between wheat and rye.
|
|
|
|
|
|
Udon - Not safe. Wheat noodles.
Unbleached Flour - To be questioned. Wheat unless otherwise indicated.
|
|
|
|
|
|
Wheat - Not safe. A grass that is cultivated around the world. Wheat in any form is not safe.
Wheat Flour (Enriched Flour, Enriched White Flour, White Flour) - Not Safe.
Wheat Germ - Not Safe. The embryo of the wheat kernel, it is removed during the milling of white flour but is left intact in whole-wheat varieties. Wheat germ is sold raw or lightly toasted.
Wholemeal Flour - Not Safe. Made using the whole wheat grain, including bran and the wheat germ.
|
|
|
|
|
|
Yam Flour - Safe.
|
|
|
|
References:
Case, Shelley; Gluten-Free Diet A Comprehensive Reference Guide (Updated ) 2006
Anca, Alexandra, MHSc., RD Canadian Celiac Association Pocket Dictionary: Acceptability of Foods & Food Ingredients for the Gluten-Free Diet 2005
www.celiac.com
|
|
|
|
|
|
