Complete List of Grains and Pseudograins
Finding out your favorite foods are now off-limits on a grain-free diet can make the change a bit daunting. You might have trouble acclimating to a grain-free diet because you’re not 100% sure what is acceptable and what is not on a grain-free diet or Paleo diet. To help you get started, we have compiled a list of grains and pseudograins, as well as obvious and hidden sources of grains and pseudograins in your diet. [table id=3 /] More Obvious Sources of Grains and...
Finding out your favorite foods are now off-limits on a grain-free diet can make the change a bit daunting. You might have trouble acclimating to a grain-free diet because you’re not 100% sure what is acceptable and what is not on a grain-free diet or Paleo diet. To help you get started, we have compiled a list of grains and pseudograins, as well as obvious and hidden sources of grains and pseudograins in your diet.
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More Obvious Sources of Grains and Pseudograins in Your Diet
- Wheat
- Wheat berries
- Hominy
- Spelt
- Rye
- Brown Rice
- Farro / Emmer
- Barley
- Bran
- Durum Wheat
- Triticale
- Bulgur Wheat
- Couscous
- Farina
- Kamut
- Orzo
- Semolina
- Graham
- Oats
- Corn / maize
- Cornflour
- Cornmeal
- Rice
- Wild Rice
- Teff
- Montina flour
- Sorghum
- Oats
- Freekeh
- Emmer
- Eikorn
- Malts- made from wheat
- Graham - made from wheat
- Couscous - made from wheat seminola
- Polenta - made from corn
- Muesli - made from oats or wheat
- Seitan - made from wheat
- Panko - made from wheat
- Grain Alcohol- Whisky, Bourbon, Scotch
- Atta Flour
- Amaranth
- Quinoa
- Millet (finger, foxtail, Japanese, Kodo, Pearl, Adlay, & Proso)
- Barley Malt
- Beer
- Bleached Flour
- Breads
- Baked Goods
- Brown Rice Syrup
- Buckwheat - Kasha
- Corn Flakes
- Croutons
- Cereals
- Wheat Germ
- Enriched Bleach Flour
- Malted Barley Flour
- Millet
- Granary Flour
- Groats (wheat, barley, buckwheat)
- Pastas
- Matzo
- Rice Milk
- Seitan
- Tabbouleh
- Udon (wheat noodles)
- Corn Starch
- Wheat nuts
Hidden Sources of Grains and Pseudograins in Your Diet
Now that you have a complete list of grains and pseudograins you should be able to avoid them, right? Not quite. While it is easy to avoid the obvious grains and pseudo-grains on a Grain Free Diet, some ingredients make it more difficult to identify from the name only. This list is intended to help you find hidden sources of grains and pseudo-grains in your diet.
- Maltodextrin - sweetener derived from wheat, corn, rice, and tapioca
- Food Starch- often derived from corn
- Glucose - sweetener made from wheat, corn, and tapioca
- Dextrose - a sweetener made from wheat, rice, and tapioca
- Molasses - may be made from corn, but sometimes from cane sugar
- Vinegar - may be made from corn or rice, but may be made from apple cider or wine
- Soy sauce - made with roasted grains, but may be made without in the form of Tamari
- Vegetable or Plant proteins - generally made from wheat, corn, and soy, but may also be from legumes like soy, pea, or peanut
- Vegetable starch - usually made with wheat, rice, and corn, but may be made from potatoes or tapioca
- Alcohol - Vodka and Gin often are made from grains, but may be made with potatoes, or grapes.
- Potato Chips/French Fries - While the fries themselves may be made simply of potatoes, coating starches and frying oils are typically grain-based
- Bread - usually made from grains, but can be made with grain-based alternative flours See: Alternative Grain-Free Flours
- Condiments - store-bought mustard, ketchup, and BBQ sauce might use grain-based vinegar or starches for a thickening agent
- Gluten Free products — Gluten-free products are most often grain-based or pseudograin-based but may be made from alternatives like almond.
- Vitamins, Medications, & Supplements - Corn is a commonly added ingredient in supplements, medications, and vitamins as maltodextrin.
- Baking Powder - may contain corn-derived starch
- Broths - may contain grain-derived thickening agents
- Candy - most are sweetened with grain-derived sugars
- Gravies - most use corn starch as a thickening agent
- Flavored Coffee - most flavorings contain grain-based flavors
- Instant Coffee - often found to contain traces of gluten
- Hot Dogs - often contain grain-based fillers and bulking agents
- Imitation Fish - usually made from hydrolyzed wheat protein
- Malts - made from grains
- Lunch Meats - often contain grain-based fillers
- Miso - may often include soy sauce which is made with fermented grains and soy
- Roux - usually thickened with wheat flour