Gluten-Free Starch Exchange Options

Gluten-Free Starch Exchange Options

10:34 06 February in Exchanges, Starch Exchange, Starch Exchange Gluten Free, Starch Exchange Vegan, Starch Exchange Vegetarian

For those people who must follow a gluten-free diet, finding starch exchanges may seem daunting.  In general, products made from wheat, barley, and rye contain gluten.  Occasionally oats may contain gluten depending on the site of processing.

We’ve taken some of the guess work away and developed a great list of gluten-free starch exchange options.  One gluten-free starch exchange provides about 80 calories and about 15 grams of carbohydrates.

1 slice or 1 oz gluten-free bread

1 corn tortilla (6″)

1/2 cup corn or 1/2 ear of corn

1/2 cup green peas

1/3 cup cooked brown rice, quinoa, amaranth, or millet

1/3 cup cooked gluten-free pasta or rice noodles

1/2 cup cooked wild rice

1/4 cup dry gluten-free oats or cream of rice

1/2 cup, 1/2 medium or 3 oz potatoes or sweet potatoes

1/2 cup beans (kidney, black, white, lentils, etc.)
**note this also counts as 1 protein exchange**

1/2 gluten-free English muffin

1/4 gluten-free bagel

2 plain rice cakes

3 cups plain, air-popped popcorn

1/4 cup gluten-free granola
**note this also counts as 1 fat/oil exchange**

3/4 ounce gluten-free pretzels or crackers (i.e. rice crackers)

1 Tbsp jam, jelly, sugar, or honey

3/4 cup low-sugar gluten-free cereal (less than 4 g sugar per serving)

1/2 cup higher-sugar gluten-free cereal (more than 4 grams sugar per serving)

1 1/2 cups puffed rice, low-sugar cereal

1/3 cup fat-free frozen yogurt