Counting Gluten-Free Carbohydrates: A dietitian resource for counseling individuals with diabetes and celiac disease

Copyright © 2010 by Tricia Thompson, MS, RD and Suzanne Simpson, RD All Rights Reserved

First Edition 2010

This publication is made possible by a generous grant from the Celiac Sprue Association

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Table of Contents

About this Publication page 3 Acknowledgements page 4 Terms of Use page 5 Evidence-Based Practice Guideline—Introduction page 6 ADA’s Celiac Disease Evidence-Based Practice Guideline page 7 ADA’s Diabetes Type 1 and 2 Evidence-Based Practice Guideline for Adults page 14 Medical Nutrition Therapy: Individuals with Both Celiac Disease and Diabetes page 23 Combined Celiac Disease & Diabetes Resources Available On-Line page 36 Gluten-Free Cookbooks with Nutritional Information page 37 About the Authors page 38 Manufacturer Listing page 40 Grains Listing page 140

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About this Publication We wrote Counting Gluten-Free Carbohydrates to provide you with an educational tool to use when counseling individuals with diabetes and celiac disease. According to the National Institutes of Health, 3 to 8 percent of individuals with type 1 diabetes have biopsy-diagnosed celiac disease. Undoubtedly, there are many more persons with celiac disease who also happen to have type 2 diabetes. One of the mainstays of medical nutritional therapy for diabetes is carbohydrate counting. While there are many publications that deal with celiac disease and many that deal with diabetes there are very few that deal with combined diets for the two conditions. The publications available for carbohydrate counting do not often include gluten-free grains, flours, breads, pastas, breakfast cereals, etc. It is important to have this information available because the amount of carbohydrate in a gluten-free cereal food (e.g., bread, pasta, breakfast cereal) may differ from what you find in a gluten-containing cereal food. This publication includes an extensive alphabetical listing of gluten-free manufacturers and their products. Manufacturers included in this publication either provided us with nutritional information for their products or nutritional information was available on their website. If we overlooked a manufacturer with nutritional information available online, please let us know. If you are a manufacturer and would like your information included please contact us. The first edition of Counting Gluten-Free Carbohydrates is provided to you free of charge by a generous grant from the Celiac Sprue Association. If you registered to use this publication you will be notified when an updated version becomes available. If you have any comments or questions, please contact us at: Tricia Thompson, MS, RD www.hotmail.com www.glutenfreedietitian.com Suzanne Simpson, RD Celiac Disease Center at Columbia University www.celiacdiseasecenter.org

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Acknowledgements Thank you so much to Mary Schluckebier, Executive Director Celiac Sprue Association, Jean Guest, PhD, RD, Dietitian Advisor Celiac Sprue Association, and the Celiac Sprue Association’s Peer Review Research Grant Program for their support of this project. Thank you too to our peer-reviewers, Carol Brunzell, RD, LD, CDE, Pam Cureton, RD, LDN, Sharon Howard, RD, CDE, and Beth Triner, RD, LDN.

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Terms of Use This publication is intended to provide helpful and informative material. It is not intended to serve as a replacement for professional medical advice. Although every precaution has been taken in the preparation of this publication, the authors assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained in this publication. This publication may be downloaded for personal use. You may include a link on your website to the Celiac Sprue Association, Celiac Disease Center at Columbia University, or Gluten-Free Dietitian web page that includes the link to and registration for this publication. You may not link directly to a pdf of this publication. No part of this publication may be reprinted, reproduced, or distributed without permission.

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ADA’s Evidence-Based Nutrition Practice Guidelines What follows in the next several pages are ADA’s evidence-based nutrition practice guidelines. The celiac disease guideline is printed first, followed by the diabetes guideline. We have then combined the guidelines into one document for your convenience. You may find it easiest to skip ahead to the combined guidelines. Please keep in mind that only the executive summaries are reprinted in this publication. Far more information on these guidelines is available to all members of the ADA at www.adaevidencelibrary.com.

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American Dietetic Association Celiac Disease Evidence-Based Practice Guideline (reprinted with permission)

Executive Summary of Recommendations Below are the major recommendations and ratings for the American Dietetic Association Celiac Disease (CD) Evidence-Based Nutrition Practice Guideline. Click here to view the Guideline Overview. More detail (including the evidence analysis supporting these recommendations) is available on this website to ADA members and EAL subscribers under Major Recommendations. To see a description of the ADA Recommendation Rating Scheme (Strong, Fair, Weak, Consensus, Insufficient Evidence), click here. The CD Recommendations are listed below. [Note: If you mouse-over underlined acronyms and terms, a definition will pop up.] Screening and Referral CD: Medical Nutrition Therapy Medical nutrition therapy (MNT) provided by a registered dietitian is strongly recommended for individuals with celiac disease. Consultation with a registered dietitian as part of a team-based approach results in improved self-management. Consensus Imperative Nutrition Assessment CD: Assessment of Food/Nutrition-Related History The registered dietitian (RD) should assess the food and nutrition-related history of individuals with celiac disease, including (but not limited to) the following:

• Food and nutrient intake (e.g., diet history, diet experience and macronutrient or micronutrient intake, specifically calcium, iron, vitamin B complex and vitamin D)

• Medication and herbal supplement use • Knowledge, beliefs or attitudes (e.g., readiness to change nutrition-related

behaviors) • Behavior (e.g., social network) • Factors affecting access to food and food and nutrition-related supplies

(e.g., safe food and meal availability).

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Assessment of the above factors is needed to effectively determine nutrition diagnoses and plan the nutrition intervention. Intake of gluten results may result in gastrointestinal symptoms, malabsorption and villous atrophy. Strong Imperative CD: Assess Biochemical Data and Results of Medical Procedures The registered dietitian (RD) should assess the biochemical data and review the results of medical procedures in individuals with celiac disease, regardless of presentation and clinical symptoms, including (but not limited to) the following:

• Gastrointestinal profile [e.g., intestinal biopsy (or skin biopsy in the case of dermatitis herpetiformis) and celiac antibodies]

• Nutritional anemia profile (e.g., folate, ferritin and vitamin B12) • Vitamin profile (e.g., thiamin, vitamin B6 and 25-hydroxy vitamin D) • Mineral profile (e.g., copper and zinc) • Lipid profile • Electrolyte and renal profile.

Untreated celiac disease results in villous atrophy and malabsorption. The use of effective techniques to assess nutritional status is essential to prevention and treatment of malnutrition and the presence of iron deficiency anemia. Strong Imperative CD: Bone Density Screening The registered dietitian (RD) should recommend bone density screening for adults with celiac disease within the first year. Clinical trials and cross-sectional studies have reported reduced bone mineral content and bone mineral density in untreated adults with celiac disease. Strong Conditional CD: Assess Factors Affecting Quality of Life The registered dietitian (RD) should assess the factors affecting the quality of life of individuals with celiac disease when completing a comprehensive client history, which includes a medical history (e.g., gastrointestinal, immune, neurological and psychological) and social history (e.g., socioeconomic factors, religion, social and medical support and daily stress level). Individuals with celiac disease may not attain the same level of quality of life as the general population,

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due to social inconveniences of following a gluten-free dietary pattern. Strong Imperative CD: Assess Gastrointestinal Symptoms The registered dietitian (RD) should assess gastrointestinal symptoms (such as type, frequency and volume of bowel function; abdominal pain and bloating; nausea or vomiting; reduced gut motility and delayed gastric emptying) in individuals with celiac disease. Several studies have reported that people with celiac disease (treated and untreated) are more likely to experience gastrointestinal symptoms than are healthy control subjects. Strong Imperative CD: Assessment of Other Disease States The registered dietitian (RD) should assess for the presence of other disease states, such as thyroid conditions, other autoimmune and endocrinologic disorders and diabetes, when implementing medical nutrition therapy (MNT). Identification of all nutritional issues is optimal to integrate MNT for individuals with celiac disease into overall disease management. Consensus Imperative Nutrition Intervention CD: Gluten-Free Dietary Pattern The registered dietitian (RD) should advise and educate individuals with celiac disease to be compliant with a gluten-free dietary pattern. Research on individuals with celiac disease reports that long-term compliance with a gluten-free dietary pattern improves outcomes related to bone density, iron deficiency anemia, villous atrophy, gastrointestinal and neurological symptoms, pregnancy outcomes and quality of life. Strong Imperative CD: Consumption of Whole/Enriched Gluten-Free Grains and Products The registered dietitian (RD) should advise individuals with celiac disease to consume whole or enriched gluten-free grains and products such as brown rice,

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wild rice, buckwheat, quinoa, amaranth, millet, sorghum, teff, etc. Research reports that adherence to the gluten-free dietary pattern may result in a diet that is low in carbohydrates, iron, folate, niacin, zinc and fiber. Strong Imperative CD: Addition of Multivitamin and Mineral Supplement If usual food intake shows nutritional inadequacies that cannot be alleviated through improved eating habits, the RD should advise individuals with celiac disease to consume a daily gluten-free age- and sex-specific multivitamin and mineral supplement. Research reports that adherence to the gluten-free dietary pattern may result in a diet that is low in iron, folate, niacin, vitamin B12, calcium, phosphorus and zinc. Strong Conditional CD: Inclusion of Gluten-Free Oats as Tolerated The registered dietitian (RD) should advise individuals with celiac disease who enjoy and can tolerate gluten-free oats to gradually include them in their gluten-free dietary pattern. Research on individuals with celiac disease reports that incorporating oats uncontaminated with wheat, barley or rye at intake levels of approximately 50g dry oats per day is generally safe and improves compliance with the gluten-free dietary pattern. Fair Conditional CD: Calcium/Vitamin D for Reduced Bone Density For adults with reduced bone density or reduced serum levels of 25-hydroxyvitamin D, the registered dietitian (RD) should advise the consumption of additional calcium and vitamin D through food or gluten-free supplements. Studies in adults with untreated celiac disease have shown that a gluten-free dietary pattern improves, but may not normalize bone mineral density. Strong Conditional CD: Iron Supplementation for Iron Deficiency Anemia For individuals with iron deficiency anemia and celiac disease, the registered dietitian (RD) should advise the consumption of a daily gluten-free multivitamin

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with iron or additional individualized therapeutic doses of iron. Studies report that iron supplementation may be necessary to achieve normal values of hematological parameters. Strong Conditional CD: Provide Resources and Education on Label Reading The registered dietitian (RD) should provide resources and educate individuals with celiac disease about reviewing the ingredients on labels of food and supplements, using current publications, including those from the United States Food and Drug Administration, for identification and avoidance of sources of gluten, namely wheat, rye, barley, malt and oats (unless oats are gluten-free). Education about the disease is optimal to integrate MNT for individuals with celiac disease into overall disease management. Consensus Imperative CD: Coordination of Care The registered dietitian (RD) should implement medical nutrition therapy (MNT) and coordinate nutrition care with a team of clinical professionals. Depending on the coexisting conditions of the individual with celiac disease, consultation with gastroenterologists, endocrinologists, allergists, dermatologists, hepatologists, pharmacists, social workers, etc., may be warranted. An interdisciplinary team approach is optimal to integrate MNT for individuals with celiac disease into overall disease management. Consensus Imperative CD: Education on Food Cross-Contamination The registered dietitian (RD) should educate individuals with celiac disease regarding cross-contamination in gluten-free food preparation within manufacturing plants, restaurants and home kitchens. Education about the disease is optimal to integrate MNT for individuals with celiac disease into overall disease management. Consensus Imperative

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Nutrition Monitoring and Evaluation CD: Monitoring and Evaluation of Dietary Compliance The registered dietitian (RD) should monitor the following to evaluate dietary compliance:

• Gluten-free dietary pattern • Antibody levels • Potential exposure to cross-contamination • Hidden sources of gluten in foods, medications and supplements.

Intake of gluten may result in gastrointestinal symptoms, malabsorption and villous atrophy. Strong Imperative CD: Monitoring and Evaluation of Factors Affecting Quality of Life The registered dietitian (RD), at every encounter, should monitor and evaluate the factors affecting the quality of life of individuals with celiac disease, reviewing changes in client status, which includes medical status (e.g., gastrointestinal, immune, neurological and psychological) and social status (e.g., socioeconomic factors, religion, social and medical support and daily stress level). Individuals with celiac disease may not attain the same level of quality of life as the general population, due to social inconveniences of following a gluten-free dietary pattern. Strong Imperative CD: Monitoring and Evaluation of Gastrointestinal Symptoms The registered dietitian (RD), after ruling out gluten exposure, should monitor and evaluate persistent gastrointestinal symptoms in individuals with celiac disease, such as bloating, gas, constipation and diarrhea, as there may be other potential causes, such as leaky gut, lactose, fructose and carbohydrate intolerances, bacterial overgrowth, refractory sprue, related cancers, and other gastrointestinal diseases and conditions. Several studies have reported that people with celiac disease (treated and untreated) are more likely to experience gastrointestinal symptoms than healthy controls; compliance with a gluten-free diet reduces but may not eliminate these symptoms. Fair Imperative

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________________________________________________________________ © 2009 American Dietetic Association (ADA), Reprinted with permission Evidence-based Nutrition Practice Guideline on Celiac Disease published on May 2009 at http://ada.portalxm.com/eal/topic.cfm?cat=3677&library=EBG and copyrighted by the American Dietetic Association. Evidence-based Nutrition Practice Guidelines are intended to serve as a synthesis of the best evidence available to inform registered dietitians as they individualize nutrition care for their clients. Guidelines are provided with the express understanding that they do not establish or specify particular standards of care, whether legal, medical or other. Evidence-based Nutrition Practice Guidelines are intended to summarize best available research as a decision tool for ADA members. No endorsement by the American Dietetic Association of any brand-name product or service is intended or should be inferred from a Guideline or from any of its components (including Question, Evidence Summary, Conclusion Statement, Conclusion Statement Grade, Recommendation or Recommendation Rating).

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American Dietetic Association Diabetes Type 1 and 2 Evidence-Based Nutrition Practice Guideline for Adults (reprinted with permission)

Executive Summary of Recommendations Below are the major recommendations and ratings for the American Dietetic Association Diabetes Type 1 and 2 Evidence-Based Nutrition Practice Guideline for adults. Click here to view the Guideline Overview. More detail (including the evidence analysis supporting these recommendations) is available on this website to ADA members and EAL subscribers under Major Recommendations. To see a description of the ADA Recommendation Rating Scheme (Strong, Fair, Weak, Consensus, Insufficient Evidence), click here. The Diabetes Recommendations are listed below. (Note: If you mouseover underlined acronyms and terms, a definition will pop-up.) Diabetes Mellitus (DM): Medical Nutrition Therapy DM: MNT and Number/Length of Initial Series of Encounters Medical nutrition therapy (MNT) provided by a registered dietitian (RD) is recommended for individuals with type 1 and type 2 diabetes. An initial series of three to four encounters each lasting from 45 to 90 minutes is recommended. This series, beginning at diagnosis of diabetes or at first referral to an RD for MNT for diabetes, should be completed within three to six months. The RD should determine if additional MNT encounters are needed after the initial series based on the nutrition assessment of learning needs and progress towards desired outcomes. Studies based on a range in the number (1-5 individual sessions or a series of 6-12 group sessions) and length (45-90 minutes) report sustained positive outcomes at one year and longer. Studies implementing a variety of nutrition interventions report a reduction in A1C levels, and some studies also report improved lipid profiles, improved weight management, adjustments in medications, and reduction in the risk for onset and progression of comorbidities. Strong, Imperative DM: MNT Long-Term Follow-up Encounters At least one follow-up encounter is recommended annually to reinforce lifestyle changes and to evaluate and monitor outcomes that impact the need for changes in MNT or medication. The RD should determine if additional MNT encounters

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are needed. Studies involving regular lifestyle intervention sessions (up to 1 per month) report sustained positive outcomes at one year and longer. Strong, Imperative Nutrition Assessment Diabetes Mellitus (DM): Assessment and Diabetes DM: Nutrition Assessment The RD should assess food intake (focusing on carbohydrate), medication, metabolic control (glycemia, lipids, and blood pressure), anthropometric measurements and physical activity to serve as the basis for implementation of the nutrition prescription, goals and intervention. Individuals who have diabetes should receive MNT tailored by the RD. Strong, Imperative Diabetes Mellitus (DM): Assessment of Glycemic Control Assessment of Glycemic Control The RD should assess glycemic control and focus medical nutrition therapy to achieve and maintain blood glucose levels in the target range (target glucose levels noted in the American Diabetes Association Standards of Medical Care in Diabetes). Studies evaluating the effectiveness of diabetes MNT at three to six months reported reductions in A1C ranging from 0.25% to 2.9%. Strong, Imperative Diabetes Mellitus (DM): Assess Relative Importance of Weight Management Assess Relative Importance of Weight Management The RD should assess the relative importance of weight management for persons with diabetes who are overweight or obese. While modest weight loss has been shown to improve insulin resistance in overweight and obese insulin-resistant individuals, research on sustained weight loss interventions lasting 1 year or longer reported inconsistent effects on A1C. Strong, Conditional

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Nutrition Intervention Diabetes Mellitus (DM): Intervention Options Intervention Options The RD should implement MNT selecting from a variety of interventions (reduced energy and fat intake, carbohydrate counting, simplified meal plans, healthy food choices, individualized meal planning strategies, exchange lists, insulin-to-carbohydrate ratios, physical activity and behavioral strategies). Nutrition education and counseling should be sensitive to the personal needs, willingness to change, and ability to make changes of the individual with diabetes. Studies reporting on effectiveness of MNT report a variety in the number and type of MNT sessions that lead to improved outcomes. Strong, Imperative Diabetes Mellitus (DM): Macronutrients Macronutrient Percentages The RD should encourage consumption of macronutrients based on the Dietary Reference Intakes (DRI) for healthy adults. Research does not support any ideal percentage of energy from macronutrients for persons with diabetes. Strong, Imperative Diabetes Mellitus (DM): Carbohydrate DM: Carbohydrate Intake Consistency In persons on either MNT alone, glucose-lowering medications or fixed insulin doses, meal and snack carbohydrate intake should be kept consistent on a day-to-day basis. Consistency in carbohydrate intake results in improved glycemic control. Strong, Conditional DM: Carbohydrate Intake and Insulin Dose Adjustment In persons with type 1 or type 2 diabetes who adjust their mealtime insulin doses or who are on insulin pump therapy, insulin doses should be adjusted to match carbohydrate intake (insulin-to-carbohydrate ratio). This can be accomplished by comprehensive nutrition education and counseling on interpretation of blood glucose patterns, nutrition-related medication management and collaboration

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with the healthcare team. Adjusting insulin dose based on planned carbohydrate intake improves glycemic control and quality of life without any adverse effects. Strong, Conditional Diabetes Mellitus (DM): Sucrose and Diabetes DM: Sucrose Intake If persons with diabetes choose to eat foods containing sucrose, the sucrose-containing foods should be substituted for other carbohydrate foods. Sucrose intakes of 10 to 35 percent of total energy intake do not have a negative effect on glycemic or lipid responses when substituted for isocaloric amounts of starch. Strong, Conditional Diabetes Mellitus (DM): Non-nutritive Sweeteners and Diabetes DM: Non-nutritive Sweeteners If persons with diabetes choose to consume products containing FDA-approved non-nutritive sweeteners, at levels that do not exceed the ADIs, the RD should advise that some of these products may contain energy and carbohydrate from other sources that needs to be accounted for. Research on non-nutritive sweeteners reports no effect on changes in glycemic response. Fair, Conditional Diabetes Mellitus (DM): Glycemic Index and Diabetes DM: Glycemic Index If the use of glycemic index is proposed as a method of meal planning, the RD should advise on the conflicting evidence of effectiveness of this strategy. Studies comparing high versus low GI diets report mixed effects on A1C. Fair, Conditional Diabetes Mellitus (DM): Fiber and Diabetes DM: Fiber Intake and Glycemia Recommendations for fiber intake for people with diabetes are similar to the recommendations for the general public (DRI: 14 grams per 1000 kcal). While diets containing 44 to 50 grams of fiber daily are reported to improve glycemia; more usual fiber intakes (up to 24 grams daily) have not shown beneficial effects

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on glycemia. It is unknown if free-living individuals can daily consume the amount of fiber needed to improve glycemia. Strong, Imperative DM: Fiber Intake and Cholesterol Include foods containing 25-30 grams of fiber per day, with special emphasis on soluble fiber sources (7-13 grams). Diets high in total and soluble fiber, as part of cardioprotective nutrition therapy, can further reduce total cholesterol by 2-3% and LDL cholesterol up to 7%. Strong, Imperative Diabetes Mellitus (DM): Protein and Diabetes DM: Protein Intake and Normal Renal Function In persons with type 1 or type 2 diabetes with normal renal function, the RD should advise that usual protein intake of approximately 15 to 20% of daily energy intake does not need to be changed. Although protein has an acute effect on insulin secretion, usual protein intake in long-term studies has minimal effects on glucose, lipids, and insulin concentrations. Fair, Conditional DM: Protein Intake and Nephropathy In persons with diabetic nephropathy, a protein intake of one gram or less per kg body weight per day is recommended. Diets with less than one gram protein per kg body weight per day have been shown to improve albuminuria in persons with nephropathy; however, they have not been shown to have significant effects on glomerular filtration rates (GFR). Fair, Conditional DM: Protein Intake and Late Stage Nephropathy For persons with late stage diabetic nephropathy (Chronic Kidney Disease [CKD] Stages 3-5), hypoalbuminemia (an indicator of malnutrition) and energy intake must be monitored and changes in protein and energy intake made to correct deficits. A protein intake of approximately 0.7 grams per kg body weight per day has been associated with hypoalbuminemia, whereas a protein intake of approximately 0.9 grams per kg body weight per day has not. Fair, Conditional

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Diabetes Mellitus (DM): Glucose Monitoring DM: Blood Glucose Monitoring For individuals on nutrition therapy alone or nutrition therapy in combination with glucose-lowering medications, self-monitoring of blood glucose (SMBG) is recommended. Frequency and timing is dependent on diabetes management goals and therapies (i.e. MNT, diabetes medications and physical activity). When SMBG is incorporated into diabetes education programs and the information from SMBG is used to make changes in diabetes management, SMBG is associated with improved glycemic control. Fair, Conditional DM: Frequency of Blood Glucose Monitoring For persons with type 1 or type 2 diabetes on insulin therapy, at least three to eight blood glucose tests per day are recommended to determine the adequacy of the insulin dose(s) and guide adjustments in insulin dose(s), food intake and physical activity. Some insulin regimens require more testing to establish the best integrated therapy (insulin, food, and activity). Once established, some insulin regimens will require less frequent self-monitoring of blood glucose (SMBG). Intervention studies that include self-management training and adjustment of insulin doses based on SMBG result in improved glycemic control. Strong, Conditional DM: Possible Need for Continuous Glucose Monitoring or More Frequent SMBG Persons experiencing unexplained elevations in A1C or unexplained hypoglycemia and hyperglycemia may benefit from use of continuous glucose monitoring (CGM) or more frequent SMBG. It is essential that persons with diabetes receive education as to how to calibrate CGM and how to interpret CGM results. Studies have proven the accuracy of CGM and most show that using the trend/pattern data from CGM can result in less glucose variability and improved glucose control. Fair, Conditional Diabetes Mellitus (DM): Prevention and Treatment of CVD DM: CVD and Cardioprotective Nutrition Therapy Cardioprotective nutrition interventions for the prevention and treatment of cardiovascular disease (CVD) should be implemented in the initial series of

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encounters. Diabetes is associated with an increased risk for CVD and glycemic control may improve the lipid profile. Strong, Imperative DM: CVD and Cardioprotective Nutrition Interventions Cardioprotective nutrition interventions for prevention and treatment of CVD include reduction in saturated and trans fats and dietary cholesterol, and interventions to improve blood pressure. Studies in persons with diabetes utilizing these interventions report a reduction in cardiovascular risk and improved cardiovascular outcomes. Strong, Imperative Diabetes Mellitus (DM): Weight Management DM: Diabetes and Weight Management The RD should advise that glycemic control is the primary focus for diabetes management. While decreasing energy intake may improve glycemic control, it is unclear whether weight loss alone will improve glycemic control. Sustained weight loss interventions lasting 1 year or longer reported inconsistent effects on hemoglobin A1C. Fair, Conditional Diabetes Mellitus (DM): Physical Activity DM: Type 2 Diabetes and Physical Activity In persons with type 2 diabetes, 90 to 150 minutes of accumulated moderate-intensity aerobic physical activity per week as well as resistance/strength training three times per week is recommended. Both aerobic and resistance training improve glycemic control, independent of weight loss. Physical activity also improves insulin sensitivity and decreases risk for cardiovascular disease and all-cause mortality. Strong, Conditional DM: Type 1 Diabetes and Physical Activity Individuals with type 1 diabetes should be encouraged to engage in regular physical activity. Although exercise is not reported to improve glycemic control in persons with type 1 diabetes, individuals may receive the same benefits from

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exercise as the general public—decreased risk for cardiovascular disease and improved sense of well-being. Fair, Conditional DM: Physical Activity and Insulin/Insulin Secretagogue Use The RD should instruct individuals on insulin or insulin secretagogues on the safety guidelines to prevent hypoglycemia (frequent blood glucose monitoring and possible adjustment in insulin dose or carbohydrate intake). Research indicates that the incidence of hypoglycemia during exercise may depend on baseline glucose levels. Fair, Conditional Diabetes Mellitus (DM): Coordination of Care and Diabetes DM: Coordination of Care The RD should implement MNT and coordinate care with an interdisciplinary team. An interdisciplinary team approach is necessary to integrate MNT for patients with diabetes into overall management. Consensus, Imperative Nutrition Monitoring and Evaluation Diabetes Mellitus (DM): Monitor & Evaluate and Diabetes DM: Monitoring and Evaluation The RD should monitor and evaluate food intake, medication, metabolic control (glycemia, lipids, and blood pressure), anthropometric measurements and physical activity. Research reports sustained improvements in A1C at 12 months and longer with long-term follow-up encounters with an RD. Strong, Imperative DM: Evaluation of Glycemic Control The RD should primarily use blood glucose monitoring results in evaluating the achievement of goals and effectiveness of MNT. Glucose monitoring results can be used to determine whether adjustments in foods and meals will be sufficient to achieve blood glucose goals or if medication additions or adjustments need to be combined with MNT.

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Consensus, Imperative ________________________________________________________________ © 2009 American Dietetic Association (ADA), Reprinted with permission Evidence-based Nutrition Practice Guideline on Diabetes 1 and 2 published on March 2008 at http://www.adaevidencelibrary.com/topic.cfm?cat=3251 and copyrighted by the American Dietetic Association. Evidence-based Nutrition Practice Guidelines are intended to serve as a synthesis of the best evidence available to inform registered dietitians as they individualize nutrition care for their clients. Guidelines are provided with the express understanding that they do not establish or specify particular standards of care, whether legal, medical or other. Evidence-based Nutrition Practice Guidelines are intended to summarize best available research as a decision tool for ADA members. No endorsement by the American Dietetic Association of any brand-name product or service is intended or should be inferred from a Guideline or from any of its components (including Question, Evidence Summary, Conclusion Statement, Conclusion Statement Grade, Recommendation or Recommendation Rating).

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Medical Nutrition Therapy: Individuals with Both Celiac Disease and Diabetes According to the American Dietetic Association’s evidence-based nutrition practice guidelines (see executive summaries for celiac disease and diabetes mellitus above), medical nutrition therapy provided by a registered dietitian is strongly recommended for individuals with celiac disease and/or diabetes. Consultation with a registered dietitian as part of a team-based approach results in improved self-management for both diseases. In the majority of cases, the diagnosis of type 1 diabetes precedes the diagnosis of celiac disease*. Refer to the ADA’s Evidence Library for details regarding medical nutrition therapy and the number/length of initial encounters at the time of diagnosis of diabetes. When an individual with diabetes is diagnosed with celiac disease, medical nutrition therapy specific to both diseases is essential. Below you will find the same recommendations for celiac disease and diabetes as printed above in the executive summaries. Here, the recommendations have been combined within the nutrition care process for your convenience. For more detailed information, please see the complete recommendations at www.adaevidencelibrary.org. *Cerutti F, Bruno G, Chiarelli F, et al. The Diabetes Study Group of Italian Society of Pediatric Endocrinology and Diabetology. Younger age at onset and sex predict celiac disease in children and adolescents with type 1 diabetes: An Italian multicenter study. Diabetes Care. 2005;27(6):1294-1298 Nutrition Assessment CD: Assessment of Food/Nutrition-Related History The registered dietitian (RD) should assess the food and nutrition-related history of individuals with celiac disease, including (but not limited to) the following:

• Food and nutrient intake (e.g., diet history, diet experience and macronutrient or micronutrient intake, specifically calcium, iron, vitamin B complex and vitamin D)

• Medication and herbal supplement use • Knowledge, beliefs or attitudes (e.g., readiness to change nutrition-related

behaviors) • Behavior (e.g., social network) • Factors affecting access to food and food and nutrition-related supplies

(e.g., safe food and meal availability).

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Assessment of the above factors is needed to effectively determine nutrition diagnoses and plan the nutrition intervention. Intake of gluten may result in gastrointestinal symptoms, malabsorption and villous atrophy. Strong Imperative DM: Nutrition Assessment The RD should assess food intake (focusing on carbohydrate), medication, metabolic control (glycemia, lipids, and blood pressure), anthropometric measurements and physical activity to serve as the basis for implementation of the nutrition prescription, goals and interventions. Individuals who have diabetes should receive MNT tailored by the RD Strong Imperative DM: Assessment of Glycemic Control The RD should assess glycemic control and focus medical nutrition therapy to achieve and maintain blood glucose levels in the target range (target glucose levels noted in the American Diabetes Association Standards of Medical Care in Diabetes). Studies evaluating the effectiveness of diabetes MNT at three to six months reported reductions in A1C ranging from 0.25% to 2.9%. Strong Imperative DM: Assess Relative Importance of Weight Management The RD should assess the relative importance of weight management for persons with diabetes who are overweight or obese. While modest weight loss has been shown to improve insulin resistance in overweight and obese insulin-resistant individuals, research on sustained weight loss interventions lasting 1 year or longer reported inconsistent effects on A1C. Strong Conditional CD: Assess Biochemical Data and Results of Medical Procedures The registered dietitian (RD) should assess the biochemical data and review the results of medical procedures in individuals with celiac disease, regardless of presentation and clinical symptoms, including (but not limited to) the following:

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• Gastrointestinal profile [e.g., intestinal biopsy (or skin biopsy in the case of dermatitis herpetiformis) and celiac antibodies]

• Nutritional anemia profile (e.g., folate, ferritin and vitamin B12) • Vitamin profile (e.g., thiamin, vitamin B6 and 25-hydroxy vitamin D) • Mineral profile (e.g., copper and zinc) • Lipid profile • Electrolyte and renal profile

Untreated celiac disease results in villous atrophy and malabsorption. The use of effective techniques to assess nutritional status is essential to prevention and treatment of malnutrition and the presence of iron deficiency anemia. Strong Imperative CD: Bone Density Screening The registered dietitian (RD) should recommend bone density screening for adults with celiac disease within the first year. Clinical trials and cross-sectional studies have reported reduced bone mineral content and bone mineral density in untreated adults with celiac disease. Strong Conditional CD: Assess Factors Affecting Quality of Life The registered dietitian (RD) should assess the factors affecting the quality of life of individuals with celiac disease when completing a comprehensive client history, which includes a medical history (e.g., gastrointestinal, immune, neurological and psychological) and social history (e.g., socioeconomic factors, religion, social and medical support and daily stress level). Individuals with celiac disease may not attain the same level of quality of life as the general population, due to social inconveniences of following a gluten-free dietary pattern. Strong Imperative CD: Assess Gastrointestinal Symptoms The registered dietitian (RD) should assess gastrointestinal symptoms (such as type, frequency and volume of bowel function; abdominal pain and bloating; nausea or vomiting; reduced gut motility and delayed gastric emptying) in individuals with celiac disease. Several studies have reported that people with celiac disease (treated and untreated) are more likely to experience gastrointestinal symptoms than are healthy control subjects.

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Strong Imperative CD: Assessment of Other Disease States The registered dietitian (RD) should assess for the presence of other disease states, such as thyroid conditions, other autoimmune and endocrinologic disorders and diabetes, when implementing medical nutrition therapy (MNT). Identification of all nutritional issues is optimal to integrate MNT for individuals with celiac disease into overall disease management. Consensus Imperative Nutrition Intervention CD: Gluten-Free Dietary Pattern The registered dietitian (RD) should advise and educate individuals with celiac disease to be compliant with a gluten-free dietary pattern. Research on individuals with celiac disease reports that long-term compliance with a gluten-free dietary pattern improves outcomes related to bone density, iron deficiency anemia, villous atrophy, gastrointestinal and neurological symptoms, pregnancy outcomes and quality of life. Strong Imperative

DM: Intervention Options

The RD should implement MNT selecting from a variety of interventions (reduced energy and fat intake, carbohydrate counting, simplified meal plans, healthy food choices, individualized meal planning strategies, exchange lists, insulin-to-carbohydrate ratios, physical activity and behavioral strategies). Nutrition education and counseling should be sensitive to the personal needs, willingness to change, and ability to make changes of the individual with diabetes. Studies reporting on effectiveness of MNT report a variety in the number and type of MNT sessions that lead to improved outcomes.

Strong Imperative

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DM: Macronutrient Percentages

The RD should encourage consumption of macronutrients based on the Dietary Reference Intakes (DRI) for healthy adults. Research does not support any ideal percentage of energy from macronutrients for persons with diabetes.

Strong Imperative

DM: Carbohydrate Intake Consistency

In persons on either MNT alone, glucose-lowering medications or fixed insulin doses, meal and snack carbohydrate intake should be kept consistent on a day-to-day basis. Consistency in carbohydrate intake results in improved glycemic control.

Strong Conditional

DM: Carbohydrate Intake and Insulin Dose Adjustment

In persons with type 1 or type 2 diabetes who adjust their mealtime insulin doses or who are on insulin pump therapy, insulin doses should be adjusted to match carbohydrate intake (insulin-to-carbohydrate ratio). This can be accomplished by comprehensive nutrition education and counseling on interpretation of blood glucose patterns, nutrition-related medication management and collaboration with the healthcare team. Adjusting insulin dose based on planned carbohydrate intake improves glycemic control and quality of life without any adverse effects.

Strong Conditional

DM: Sucrose Intake

If persons with diabetes choose to eat foods containing sucrose, the sucrose-containing foods should be substituted for other carbohydrate foods. Sucrose intakes of 10 to 35 percent of total energy intake do not have a negative effect on glycemic or lipid responses when substituted for isocaloric amounts of starch.

Strong Conditional

DM: Non-nutritive Sweeteners

If persons with diabetes choose to consume products containing FDA-approved non-nutritive sweeteners, at levels that do not exceed the ADIs, the RD should

28

advise that some of these products may contain energy and carbohydrate from other sources that needs to be accounted for. Research on non-nutritive sweeteners reports no effect on changes in glycemic response.

Fair Conditional

DM: Glycemic Index

If the use of glycemic index is proposed as a method of meal planning, the RD should advise on the conflicting evidence of effectiveness of this strategy. Studies comparing high versus low GI diets report mixed effects on A1C.

Fair Conditional

DM: Fiber Intake and Glycemia

Recommendations for fiber intake for people with diabetes are similar to the recommendations for the general public (DRI: 14 grams per 1000 kcal). While diets containing 44 to 50 grams of fiber daily are reported to improve glycemia; more usual fiber intakes (up to 24 grams daily) have not shown beneficial effects on glycemia. It is unknown if free-living individuals can daily consume the amount of fiber needed to improve glycemia.

Strong Imperative

DM: Fiber Intake and Cholesterol

Include foods containing 25-30 grams of fiber per day, with special emphasis on soluble fiber sources (7-13 grams). Diets high in total and soluble fiber, as part of cardioprotective nutrition therapy, can further reduce total cholesterol by 2-3% and LDL cholesterol up to 7%.

Strong Imperative

CD: Consumption of Whole/Enriched Gluten-Free Grains and Products The registered dietitian (RD) should advise individuals with celiac disease to consume whole or enriched gluten-free grains and products such as brown rice, wild rice, buckwheat, quinoa, amaranth, millet, sorghum, teff, etc. Research reports that adherence to the gluten-free dietary pattern may result in a diet that is low in carbohydrates, iron, folate, niacin, zinc and fiber. Strong

29

Imperative

DM: Protein Intake and Normal Renal Function

In persons with type 1 or type 2 diabetes with normal renal function, the RD should advise that usual protein intake of approximately 15 to 20% of daily energy intake does not need to be changed. Although protein has an acute effect on insulin secretion, usual protein intake in long-term studies has minimal effects on glucose, lipids, and insulin concentrations.

Fair Conditional

DM: Protein Intake and Nephropathy

In persons with diabetic nephropathy, a protein intake of one gram or less per kg body weight per day is recommended. Diets with less than one gram protein per kg body weight per day have been shown to improve albuminuria in persons with nephropathy; however, they have not been shown to have significant effects on glomerular filtration rates (GFR).

Fair Conditional

DM: Protein Intake and Late Stage Nephropathy

For persons with late stage diabetic nephropathy (Chronic Kidney Disease [CKD] Stages 3-5), hypoalbuminemia (an indicator of malnutrition) and energy intake must be monitored and changes in protein and energy intake made to correct deficits. A protein intake of approximately 0.7 grams per kg body weight per day has been associated with hypoalbuminemia, whereas a protein intake of approximately 0.9 grams per kg body weight per day has not.

Fair Conditional

DM: Blood Glucose Monitoring

For individuals on nutrition therapy alone or nutrition therapy in combination with glucose-lowering medications, self-monitoring of blood glucose (SMBG) is recommended. Frequency and timing is dependent on diabetes management goals and therapies (i.e. MNT, diabetes medications and physical activity). When SMBG is incorporated into diabetes education programs and the information from SMBG is used to make changes in diabetes management, SMBG is associated with improved glycemic control.

30

Fair Conditional

DM: Frequency of Blood Glucose Monitoring

For persons with type 1 or type 2 diabetes on insulin therapy, at least three to eight blood glucose tests per day are recommended to determine the adequacy of the insulin dose(s) and guide adjustments in insulin dose(s), food intake and physical activity. Some insulin regimens require more testing to establish the best integrated therapy (insulin, food, and activity). Once established, some insulin regimens will require less frequent self-monitoring of blood glucose (SMBG). Intervention studies that include self-management training and adjustment of insulin doses based on SMBG result in improved glycemic control.

Strong Conditional

DM: Possible Need for Continuous Glucose Monitoring or More Frequent SMBG Persons experiencing unexplained elevations in A1C or unexplained hypoglycemia and hyperglycemia may benefit from use of continuous glucose monitoring (CGM) or more frequent SMBG. It is essential that persons with diabetes receive education as to how to calibrate CGM and how to interpret CGM results. Studies have proven the accuracy of CGM and most show that using the trend/pattern data from CGM can result in less glucose variability and improved glucose control. Fair Conditional

DM: CVD and Cardioprotective Nutrition Therapy

Cardioprotective nutrition interventions for the prevention and treatment of cardiovascular disease (CVD) should be implemented in the initial series of encounters. Diabetes is associated with an increased risk for CVD and glycemic control may improve the lipid profile.

Strong Imperative

DM: CVD and Cardioprotective Nutrition Interventions

Cardioprotective nutrition interventions for prevention and treatment of CVD include reduction in saturated and trans fats and dietary cholesterol, and interventions to improve blood pressure. Studies in persons with diabetes

31

utilizing these interventions report a reduction in cardiovascular risk and improved cardiovascular outcomes.

Strong Imperative

DM: Diabetes and Weight Management

The RD should advise that glycemic control is the primary focus for diabetes management. While decreasing energy intake may improve glycemic control, it is unclear whether weight loss alone will improve glycemic control. Sustained weight loss interventions lasting 1 year or longer reported inconsistent effects on hemoglobin A1C.

Fair Conditional

DM: Type 2 Diabetes and Physical Activity

In persons with type 2 diabetes, 90 to 150 minutes of accumulated moderate-intensity aerobic physical activity per week as well as resistance/strength training three times per week is recommended. Both aerobic and resistance training improve glycemic control, independent of weight loss. Physical activity also improves insulin sensitivity and decreases risk for cardiovascular disease and all-cause mortality.

Strong Conditional

DM: Type 1 Diabetes and Physical Activity

Individuals with type 1 diabetes should be encouraged to engage in regular physical activity. Although exercise is not reported to improve glycemic control in persons with type 1 diabetes, individuals may receive the same benefits from exercise as the general public—decreased risk for cardiovascular disease and improved sense of well-being.

Fair Conditional

DM: Physical Activity and Insulin/Insulin Secretagogue Use

The RD should instruct individuals on insulin or insulin secretagogues on the safety guidelines to prevent hypoglycemia (frequent blood glucose monitoring and possible adjustment in insulin dose or carbohydrate intake). Research

32

indicates that the incidence of hypoglycemia during exercise may depend on baseline glucose levels.

Fair Conditional CD: Addition of Multivitamin and Mineral Supplement If usual food intake shows nutritional inadequacies that cannot be alleviated through improved eating habits, the RD should advise individuals with celiac disease to consume a daily gluten-free age- and sex-specific multivitamin and mineral supplement. Research reports that adherence to the gluten-free dietary pattern may result in a diet that is low in iron, folate, niacin, vitamin B12, calcium, phosphorus and zinc. Strong Conditional CD: Calcium/Vitamin D for Reduced Bone Density For adults with reduced bone density or reduced serum levels of 25-hydroxyvitamin D, the registered dietitian (RD) should advise the consumption of additional calcium and vitamin D through food or gluten-free supplements. Studies in adults with untreated celiac disease have shown that a gluten-free dietary pattern improves, but may not normalize bone mineral density. Strong Conditional CD: Iron Supplementation for Iron Deficiency Anemia For individuals with iron deficiency anemia and celiac disease, the registered dietitian (RD) should advise the consumption of a daily gluten-free multivitamin with iron or additional individualized therapeutic doses of iron. Studies report that iron supplementation may be necessary to achieve normal values of hematological parameters. Strong Conditional CD: Inclusion of Gluten-Free Oats as Tolerated The registered dietitian (RD) should advise individuals with celiac disease who enjoy and can tolerate gluten-free oats to gradually include them in their gluten-free dietary pattern. Research on individuals with celiac disease reports that

33

incorporating oats uncontaminated with wheat, barley or rye at intake levels of approximately 50g dry oats per day is generally safe and improves compliance with the gluten-free dietary pattern. Fair Conditional CD: Provide Resources and Education on Label Reading The registered dietitian (RD) should provide resources and educate individuals with celiac disease about reviewing the ingredients on labels of food and supplements, using current publications, including those from the United States Food and Drug Administration, for identification and avoidance of sources of gluten, namely wheat, rye, barley, malt and oats (unless oats are gluten-free). Education about the disease is optimal to integrate MNT for individuals with celiac disease into overall disease management. Consensus Imperative CD: Education on Food Cross-Contamination The registered dietitian (RD) should educate individuals with celiac disease regarding cross-contamination in gluten-free food preparation within manufacturing plants, restaurants and home kitchens. Education about the disease is optimal to integrate MNT for individuals with celiac disease into overall disease management. Consensus Imperative CD: Coordination of Care The registered dietitian (RD) should implement medical nutrition therapy (MNT) and coordinate nutrition care with a team of clinical professionals. Depending on the coexisting conditions of the individual with celiac disease, consultation with gastroenterologists, endocrinologists, allergists, dermatologists, hepatologists, pharmacists, social workers, etc., may be warranted. An interdisciplinary team approach is optimal to integrate MNT for individuals with celiac disease and diabetes into overall disease management. Consensus Imperative

34

DM: Coordination of Care The RD should implement MNT and coordinate care with an interdisciplinary team. An interdisciplinary team is necessary to integrate MNT for patients with diabetes into overall management Consensus Imperative Nutrition Monitoring and Evaluation CD: Monitoring and Evaluation of Dietary Compliance The registered dietitian (RD) should monitor the following to evaluate dietary compliance:

• Gluten-free dietary pattern • Antibody levels • Potential exposure to cross-contamination • Hidden sources of gluten in foods, medications and supplements.

Intake of gluten may result in gastrointestinal symptoms, malabsorption and villous atrophy. Strong Imperative CD: Monitoring and Evaluation of Factors Affecting Quality of Life The registered dietitian (RD), at every encounter, should monitor and evaluate the factors affecting the quality of life of individuals with celiac disease, reviewing changes in client status, which includes medical status (e.g., gastrointestinal, immune, neurological and psychological) and social status (e.g., socioeconomic factors, religion, social and medical support and daily stress level). Individuals with celiac disease may not attain the same level of quality of life as the general population, due to social inconveniences of following a gluten-free dietary pattern. Strong Imperative DM: Monitoring and Evaluation The RD should monitor and evaluate food intake, medication, metabolic control (glycemia, lipids, and blood pressure), anthropometric measurements and

35

physical activity. Research reports sustained improvements in A1C at 12 months and longer with long-term follow-up encounters with an RD. Strong Imperative DM: Evaluation of Glycemic Control The RD should primarily use blood glucose monitoring results in evaluating the achievement of goals and effectiveness of MNT. Glucose monitoring results can be used to determine whether adjustments in foods and meals will be sufficient to achieve blood glucose goals or if medication additions or adjustments need to be combined with MNT. Consensus Imperative

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Combined Celiac Disease and Diabetes Resources Available On-Line

Combining the Gluten-Free Diet with a Diabetes Meal Plan by Suzanne Simpson, RD (Medical Nutrition Matters, Vol. 27, No 3, Winter 2007). Available at: http://www.mnpgdpg.org/pdf/MNPGnewsltr2007W.pdf Diabetes and Celiac Disease handout by the Gluten Intolerance Group, available at: www.gluten.net/downloads/print/DiabetesandCDflat.pdf. Celiac Disease, Diabetes, and Me! by Cynthia Kupper, RD, Janet Rinehart, Lynn Samuel, and Sara Jones, available at: www.gluten.net/downloads/print/diabetes-celiac.pdf. Type 1 Diabetes and Celiac Disease: Overview and Medical Nutrition Therapy by Sarah Jane Schwarzenberg, MD and Carol Brunzell, RD, CDE, available at http://spectrum.diabetesjournals.org/content/15/3/197.full Combining Diabetes and Gluten-Free Dietary Management Guidelines by Cynthia Kupper and Laurie Higgins, available at: www.healthsystem.virginia.edu/internet/digestivehealth/nutritionarticles/KupperArticle.pdf Double Trouble — Counseling Clients with Diabetes and Celiac Disease by Maggie Moon, MS, RD (Today’s Dietitian, Vol. 11 No. 8 P. 32). Available at: http://www.todaysdietitian.com/newarchives/072709p32.shtml

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Gluten-Free Cookbooks with Nutritional Information Complete Gluten-Free Cookbook: 150 Gluten-Free, Lactose-Free Recipes, Many with Egg-Free Variations by Donna Washburn and Heather Butt (Robert Rose, 2007) 250 Gluten-Free Favorites by Donna Washburn and Heather Butt (Robert Rose, 2009) 125 Gluten-free Bread Machine Recipes by Donna Washburn and Heather Butt (Robert Rose, 2010)

Cooking Free: 200+ Flavorful Recipes for People with Food Allergies and multiple Food Sensitivities by Carol Fenster (Avery/Penguin Group, 2005)

Delicious, Nutritious, and Gluten-Free by Tricia Thompson and Marlisa Brown (American Dietetic Association and Wiley, 2010) Gluten-Free Baking with The Culinary Institute of America: 150 Flavorful Recipes from the World’s Premier Culinary College by Richard J Coppedge Jr., C.M.B. (Adams Media, 2008)

Gluten-Free Quick & Easy - From Prep to Plate without the Fuss: 200+ Recipes for People with Food Sensitivities by Carol Fenster (Avery/Penguin Group, 2007)

Gluten-Free 101: Easy, Basic Dishes without Wheat by Carol Fenster (Savory Palate, 2008)

The Gluten-free Gourmet Bakes Bread by Bette Hagman (Henry Holt and Company, 1999 The Gluten-free Gourmet Makes Dessert by Bette Hagman (Henry Holt and Company, 2002 The Wheat Free Gluten-free Cookbook by Michelle Berriedale Johnson (Porter Books Ltd, 2000 Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults, Second Edition by Connie Sarros (McGraw-Hill, 2009)

Wheat-Free Recipes & Menus: Delicious Dining without Wheat or Gluten by Carol Fenster (Avery/Penguin, 2004)

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About the Authors

Tricia Thompson, MS, RD is a nutrition consultant, researcher, and author specializing in celiac disease and the gluten-free diet. She has written numerous articles for both scientific and popular readers, including those that have appeared in Gluten-Free Living magazine, The Journal of the American Dietetic Association, The Journal of Human Nutrition and Dietetics, and The New England Journal of Medicine. She also writes the Living Gluten-Free blog for diet.com. Tricia is the author of a variety of books and book chapters on the gluten-free diet, including The Gluten-Free Nutrition Guide, The Complete Idiot’s Guide to Gluten-Free Eating, and the American Dietetic Association’s booklet Celiac Disease Nutrition Guide. Tricia is also the author of the chapter entitled, “The Nutritional Quality of Gluten-Free Foods” in the book Gluten-Free Food Science and Technology (Wiley-Blackwell). An additional title entitled, Delicious, Nutritious, and Gluten-Free is scheduled to be published in 2010 by Wiley and the American Dietetic Association. Tricia has been a contributing author to The American Dietetic Association’s Nutrition Care Manual and a work group member of the Association’s Evidence Analysis Library (EAL) project on celiac disease. Ms. Thompson is on the medical advisory board of zeer.com and the dietitian advisory board of Gluten-Free Living magazine. Tricia has a MS degree in nutrition from Tufts University in Boston, Massachusetts and a BA degree in English Literature from Middlebury College in Vermont. She completed her dietetic internship at the Frances Stern Nutrition Center at the New England Medical Center in Boston. For more information on celiac disease and the gluten-free diet, please see Tricia’s website at www.glutenfreedietitian.com. Suzanne Simpson, RD is the dietitian at the Celiac Disease Center at Columbia University in New York City and was involved in revising The Ultimate Guide to Gluten-Free Living with Dr. Peter Green, Dr. Suzanne Lewis and Dr. Christina Tennyson. Suzanne is a Registered Dietitian in Canada and the United States. She is a nutrition advisor for the Canadian Celiac Association and helped develop the health professional website www.celiacguide.org. Suzanne has worked with the Gluten Intolerance Group of North America in Toronto, Ontario as well as in New York City as part of the Gluten-free Restaurant Awareness Program. Suzanne has written multiple articles for the Canadian Celiac Association and a recent article on Celiac Disease in Children for Heinz Canada. In 2008 Suzanne wrote the article “Combining the Gluten-Free Diet with a Diabetes Meal Plan” published in Medical Nutrition Matters. In 2007, she co-authored an article for the Canadian Diabetes Association “No wheat for me?”

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Suzanne completed her undergraduate degree in Nutrition at the University of Guelph and her dietetic internship at St. Michael’s Hospital in Toronto, Ontario. She also completed an honors degree in Sociology at Queen’s University. Suzanne worked at Sickkids Hospital in Toronto for 9 years before moving to the Celiac Disease Center at Columbia University in 2008.

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Manufacturer Listing This publication includes an extensive alphabetical listing of gluten-free manufacturers and their products. Manufacturers included in this publication either provided us with nutritional information for their products or nutritional information was available on their website. If we overlooked a manufacturer with nutritional information available online, please let us know. If you are a manufacturer and would like your information included please contact us. For your convenience, there is a listing of grains and flours included at the end of the manufacturer listing.

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Company Name/ Product Name Serving Size Cho (g) Sugar (g) Fiber (g) Fat (g) Pro (g) Website Aleia's Chocolate Chip Cookies 1 cookie (17 g) 13 6 0 4 1 www.aleias.com Peanut Butter Cookies 1 cookie (20 g) 10 4 0 6 2 Ginger Snap Cookies 1 cookie (17 g) 11 5 0 2 1 Snickerdoodle Cookies 1 cookie (18 g) 13 6 0 3 1 Almond Horn Cookies 1 cookie (24 g) 14 11 1 7 3 Pignoli Nut Cookies 1 cookie (17 g) 11 9 0 3.5 1 Coconut Macaroon Cookies 1 cookie (16 g) 6 2 2 1 1 Chocolate Coconut Macaroon 1 cookie (12 g) 6 2 2 1 1 Classic Croutons 1/2 ounce (14 g) 10 2 1 4 1 Parmesan Croutons 7 g 6 1 1 3 1 Farmhouse White Bread 1 slice (40 g) 18 3 2 4 2 Cinnamon Raisin Bread 1 slice (42 g) 21 5 3 4 3 Italian Bread Crumbs 1/2 ounce (14 g) 9 2 1 2 1 Plain Bread Crumbs 1/2 ounce (14 g) 10 2 1 2 1 Savory Stuffing Mix 1/2 ounce (14 g) 12 2 2 2.5 2

42

Plain Stuffing Mix 1/2 ounce (14 g) 12 2 2 2.5 2 AltiPlano Gold Organic Oaxacan Chocolate 1/2 cup (48 g) 30 9 5 2.5 6 www.altiplanogold.com instant hot quinoa cereal Spiced Apple Raisin 1/2 cup (48 g) 35 12 5 1.5 3 instant hot quinoa cereal Natural Quinoa 1/2 cup (48 g) 32 1 7 3 6 Amazing Grains Montina All-Purpose Flour Blend 2/3 cup (100 g) 82 0 5 0 7 www.amazinggrains.com Pure Baking Supplement 2/3 cup (100 g) 70 0 24 3 17 Amy's Kitchen Bistro Burger 1 burger (71 g) 13 1 2 2.5 5 www.amys.com Mexican Tamale Pie 1 pie (227 g) 27 2 4 3 5 Shepard’s Pie 1 pie (227 g) 27 5 5 4 5 Shepard's Pie Light in Sodium 1 pie (227 g) 27 5 5 4 5 Rice Crust Cheese Pizza 1/3 pizza (113 g) 34 5 2 16 10 Rice Crust Spinach Pizza 1/3 pizza (132 g) 34 5 4 20 8

Non-Dairy Rice Crust Cheese Pizza 1 pizza (170 g) 46 7 4 28 10

(single serve) Garden Vegetable Lasagna 1 cont (291 g) 41 7 5 9 13 Rice Mac and Cheese 1 cont (255 g) 47 6 1 16 16

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Cheese Enchilada 1 (127 g) 18 2 2 14 10 Black Bean Enchilada 1 (135 g) 22 2 3 6 5 (light in sodium) Black Bean Enchilada 1 cont (284 g) 53 4 9 8 9 (whole meal) Cheese Enchilada 1 cont (255 g) 38 6 6 15 15 (whole meal) Black Bean Tamale Verde 1 cont (291 g) 55 6 8 10 7 Cheese Tamale Verde 1 cont (291 g) 45 5 5 16 10 Roasted Vegetable Tamale 1 cont (292 g) 46 4 8 7 9 Santa Fe Enchilada Bowl 1 cont (283 g) 47 5 9 11 16 Teriyaki Bowl 1 cont (269 g) 52 15 4 4.5 10 Brown Rice and Vegetable Bowl 1 cont (283 g) 36 7 5 9 9 Mexican Casserole Bowl 1 cont (269 g) 70 3 7 16 11 Brown Rice, Black-Eyed Peas 1 cont (255 g) 38 5 8 11 11 and Veggies Bowl Brown Rice and Veggies Bowl 1 cont (283 g) 36 7 5 9 9 (light in sodium) Baked Ziti Bowl 1 cont (269 g) 62 8 6 12 9

44

Tortilla Casserole 1 cont (269 g) 41 6 7 18 17 and Black Beans Bowl Mexican Casserole Bowl 1 cont (269 g) 48 4 7 16 12 (light in sodium) Ancient Harvest/ Quinoa Traditional 1/4 cup dry/42 g 31 3 3 2.8 6 Quinoa Corporation www.quinoa.net Quinoa Inca Red 1/4 cup dry/42 g) 29 5 4 3 6 Super Grain Pasta 2 oz dry (57 g) 46 <1 4 1 4 Andean Dream Orange Essence Quinoa Cookies 2 cookies (30 g) 19 4 <1 6 1 www.andeandream.com Chocolate Chip Quinoa Cookies 2 cookies (30 g) 19 5 <1 7 1 Cocoa Orange Quinoa Cookies 2 cookies (30 g) 19 5 <1 7 1 Raisins and Spice Quinoa Cookies 2 cookies (30 g) 19 8 <1 6 1 Coconut Quinoa Cookies 2 cookies (30 g) 18 4 1 8 1 Quinoa Pasta 2 oz dry (56 g) 42 3 3 1 6 Andrea's Fine Foods Brownie 2 1/2 oz (71 g) 37 26 1 9 2 www.andreasfinefoods.com Brownie Cake 2 3/5 oz (74 g) 42 29 2 10 2 Chocolate Chip Cookies 1 cookie (28 g) 18 11 1 6 1 Chocolate Chip Cookie Dough 2 med cookies 28 17 1 10 2 (45 g)

45

Coconut Macaroon 2 macaroons 22 16 3 12 3 (45 g) Sugar Cookie 2 cookies (54 g) 34 16 1 7 2 Sugar Cookie Dough 2 cookies (54 g) 34 16 1 7 2 Fudge Iced Yellow Cupcake 1 cupcake (68 g) 35 25 1 8 2 White Iced Yellow Cupcake 1 cupcake (79 g) 40 30 1 13 2 Banana Muffin 1 muffin (60 g) 29 13 1 8 2 Blueberry Muffin 1 muffin 68 g) 33 17 1 8 3 Carrot Muffin 1 muffin (71 g) 31 17 2 12 3 Chocolate Chunk Muffin 1 small muffin 28 18 3 13 3 (60 g) Annie's Homegrown Gluten-Free Rice Pasta & Cheddar 1 cup prepared 52 3 1 3.5 6

www.annies.com mix only, w/o

milk Arico Lemon Ginger Cookies 2 cookies (27 g) 15 6 3 3.5 2 www.aricofoods.com Almond Cranberry Cookies 2 cookies (27 g) 15 7 3 4.5 2 Chocolate Chunk Cookies 2 cookies (27 g) 15 7 3 4.5 2 Double Chocolate Cookies 2 cookies (27 g) 15 7 3 4.5 2 Peanut Butter Cookies 2 cookies (27 g) 13 6 3 5 4

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Arrowhead Mills GF All Purpose Baking Mix 1/4 cup (40 g) 30 0 1 0.5 4 www.arrowheadmills.com GF Brownie Mix 1/20 pkg (20 g) 21 13 <1 2 1 1 brownie GF Chocolate Chip Cookie Mix 1/18 pkg (20 g) 17 8 0 1 <1 1 cookie GF Pancake and Waffle Mix 1/4 cup (46 g) 36 1 0 0 2 2, 5" pancakes GF Vanilla Cake Mix 1/12 cake (49 g) 41 18 0 0 2 Blue Corn Meal 1/3 cup (35 g) 25 0 5 1.5 3 Brown Rice Flour 1/3 cup (35 g) 27 0 2 1 3 Buckwheat Flour 1/3 cup (30 g) 20 <1 6 1.5 5 Millet Flour 1/3 cup (35 g) 26 0 3 1.5 4 Flax Seed Meal 2 tbls (14 g) 5 0 4 4.5 3 Soy Flour 1/4 cup (23 g) 9 0 4 4.5 7 White Rice Flour 1/3 cup (35 g) 28 0 <1 0 2 Yellow Corn Meal 1/3 cup (35 g) 27 0 3 1 3 Wild Rice Pancake and Waffle Mix 1/4 cup (37 g) 28 0 2 1 6 2, 5" pancakes

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Amaranth 1/4 cup (47 g) 31 1 7 3 7 Buckwheat Groats 1/4 cup (42 g) 31 1 4 1 5 Hulled Millet 1/4 cup (44 g) 33 0 1 1.5 4 Quinoa 1/3 cup (43 g) 30 0 3 2.5 6 Brown Flax Seed 3 tbls (27 g) 9 0 6 9 6 Aunt Gussie's Chocolate Chip Cookies 2 cookies (28 g) 18 10 1 7 1 www.auntgussies.com Sugar-Free Chocolate Chip Almond Cookies 2 cookies (29 g) 18 0 1 8 1 Sugar-Free Vanilla Spitz Cookies 2 cookies (25 g) 17 0 0 5 1 Chocolate Spitz Cookies 3 cookies (27 g) 18 8 1 7 1 Authentic Foods Pancake and Baking Mix 1/4 cup (35 g) 24 1 2 1.5 5 www.authenticfoods.com Chocolate Cake Mix 1/12 cake (28 g) 23 14 1 0.5 2 Vanilla Cake Mix 1/12 cake (28 g) 24 14 1 0.5 1 Lemon Cake Mix 1/12 cake (28 g) 24 14 1 0.5 1 Blueberry Muffin Mix 1/12 mix (39 g) 23 3 2 1 4 1 muffin Chocolate Chip Muffin Mix 1/12 mix (39 g) 29 17 3 5 2 1 muffin

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Pie Crust Mix 1/8 pie (35 g) 23 7 1 4 3 Gourmet Dark Chocolate Chunk 1/32 mix (24 g) 19 12 1 2.5 1 Cookie Mix 1 cookie Bread Mix Homestyle 1/4 cup (32 g) 23 3 2 1 4 1 slice (makes 16) Cinnamon Bread Mix 1/4 cup (32 g) 26 7 1 0.5 2

1 slice (makes

16) Pizza Crust Mix 1 slice (36 g) 27 1 2 1.5 3

2 pizzas 16

slices Falafel Mix 1/4 cup (29 g) 17 2 3 1 6 Garfava Flour 1/4 cup (39 g) 23 0.5 3 2.5 9 Garbanzo Flour 1/4 cup (38 g) 23 0.5 2 2 8 White Corn Flour 1/4 cup (36 g) 28 0 3 0.5 2 Corn Starch 1/4 cup (32 g) 29 0 0 0 0 White Rice Flour Superfine 1/4 cup (40 g) 32 0 1 0.5 2 Fine Brown Rice Flour 1/4 cup (40 g) 31 0 1 1 3 Bette's Gourmet Four Flour Blend 1/4 cup (40 g) 32 0 2 1 3 Bette's Gourmet Featherlight Blend 1/4 cup (40 g) 34 0 1 0.5 1

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Multiblend Gluten-Free Flour 1/4 cup (40 g) 31 0 1 1 3 Sorghum Flour 3 tbls (33 g) 27 0.6 2 1 2.6 Arrowroot Flour 4 tbls (40 g) 35 0 2 0 0 Bakery on Main Gluten-Free Cranberry Orange www.bakeryonmain.com Cashew Granola 2 ounces (57 g) 39 14 2 13 4 approx 3/4 cup Gluten-Free Rainforest Granola 2 ounces (57 g) 38 10 2 14 4 approx 3/4 cup GF Apple Raisin Walnut Granola 2 ounces (57 g) 34 11 3 12 4 approx 3/4 cup GF Nutty Maple Cranberry Granola 2 ounces (57 g) 35 2 3 12 4 approx 3/4 cup GF Extreme Fruit and Nut Granola 2 ounces (57 g) 34 11 3 13 4 approx 3/4 cup GF Peanut Butter Chocolate Chip 1 bar (34 g) 24 n/a 1 4.5 2 Ganola Bars GF Cranberry Maple Nut 1 bar (34 g) 24 n/a 1 4 2 Ganola Bars GF Extreme Trail Mix 1 bar (34 g) 24 n/a 1 4.5 3 Ganola Bars Apple Raisin Walnut 1 package (43 g) 25 n/a 2 9 3 Snack Size GF Granola

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Nutty Cranberry Walnut 1 package (43 g) 33 n/a 2 11 4 Snack Size GF Granola Extreme Fruit and Nut 1 package (43 g) 25 n/a 2 10 4 Snack Size GF Granola Barbara's Bakery Brown Rice Crisps 1 cup (30 g) 25 2 1 1 2 www.barbarasbakery.com Corn Flakes 1 cup (30 g) 25 3 1 1 2 Bell and Evans GF Breaded Chicken Breasts 1 filet (5.25 oz) 19 1 3 9 27 www.bellandevans.com GF Parmesan Breaded 1 filet (5.25 oz) 15 0 2 12 28 Chicken Breasts Breaded Chicken Patties 1 patty (4 oz) 13 0 2 12 19 Betty Crocker Brownie Mix 1/16 pkg (28 g) 24 18 1 2 1 www.generalmills.com Chocolate Chip Cookie Mix 2 tbls (27 g) 23 13 <1 2 2 makes 2 cookies Yellow Cake Mix 1/11 pkg (38 g) 34 15 0 0 1 Devil's Food Cake Mix 1/10 pkg (42 g) 36 19 0 1 2

Blue Diamond Almond Nut Thins 30 g (16

crackers) 23 0 <1 2.5 3 www.bluediamond.com

Hazelnut Nut Thins 30 g (16

crackers) 23 0 <1 3 2 Pecan Nut Thins 30 g (16 23 0 <1 3.5 2

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crackers)

Smokehouse Nut Thins 30 g (16

crackers) 23 0 <1 3 3

Cheddar Cheese Nut Thins 30 g (16

crackers) 22 0 <1 4 3

Country Ranch Nut Thins 30 g (16

crackers) 22 1 <1 3.5 3

Bob's Red Mill Pizza Crust Mix 1/8 pizza/57 g

mix 45 2 4 1 3 www.bobsredmill.com 1 slice Almond Meal/flour 1/4 cup (28 g) 6 1 3 14 6 Amaranth Flour 1/4 cup (30 g) 20 0 3 18 4 Amaranth Grain 1/4 cup (52 g) 34 1 7 3.5 8 Black Bean Flour 1/4 cup (35 g) 22 1 5 0 8 Brown Flaxseeds 2 tbls (20 g) 7 0 6 8 4 Brown Rice Flour 1/4 cup (40 g) 31 0 1 1 3 Buckwheat Groats 1/4 cup (45 g) 32 1 5 1.5 6 Creamy Buckwheat 1/4 cup (41 g) 30 0 3 1 5 Creamy Brown Rice Farina 1/4 cup (41 g) 32 0 2 1 3 Coconut Flour 2 tbls (14 g) 10 0 6 1.5 2

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Fava Bean Flour 1/4 cup (33 g) 19 1 8 0.5 9 Flaxseed Meal 2 tbls (13 g) 4 0 4 4.5 3 Golden Flaxseed Meal 2 tbls (13 g) 4 0 4 4.5 3 Golden Flaxseeds 2 tbls (20 g) 7 0 6 8 4 Garbanzo Bean Flour 1/4 cup (30 g) 18 3 5 2 6 Biscuit and Baking Mix 1/18 mix (37 g) 25 2 2 1 4 1 biscuit Brownie Mix 1/16 mix (37 g) 27 17 2 0.5 2 1 brownie

Chocolate Cake Mix 1/16 cake/30g

mix 24 12 2 0.5 2

Chocolate Chip Cookie Mix 2 cookies/50g

mix 41 24 2 2 2 makes 24 cookies Cinnamon Raisin Bread Mix 1/16 of loaf 29 1 2 1.5 2

Cornbread Mix 1/16 of mix (35

g) 28 4 2 0.5 2 Garbanzo Fava Flour 1/4 cup (30 g) 18 3 6 1.5 6 Hearty Whole Grain Bread Mix 1/16 mix (35 g) 23 3 4 3.5 4 1 loaf/16 slices

53

Homemade Wonderful GF Bread Mix 1 slice (28 g) 22 2 3 0.5 2

1 loaf/16 slices Mighty Tasty GF Hot Cereal 1/4 cup (42 g) 31 n/a 4 1.5 4 Gluten-Free Pancake Mix 42 g mix 32 n/a 2 0.5 2 2, 4" pancakes Green Pea Flour 1 1/2 tbls (15 g) 9 n/a 4 0 4 Hazelnut Flour/Meal 1/4 cup (28 g) 5 n/a 3 17 4 Hulled Millet 1/8 cup (25 g) 18 n/a 3 1 3 Kasha 1/4 cup (41 g) 31 n/a 3 1 5 Millet Flour 1/4 cup (30 g) 22 n/a 4 1 3 Millet Grits/Meal 1/4 cup (47 g) 34 n/a 3 1.5 5 Potato Flour 3 tbls (34 g) 27 n/a 2 0.5 3 Potato Starch 1 tbls (12 g) 10 n/a 0 0 0 Quinoa Flour 1/4 cup (28 g) 18 n/a 2 1.5 4 Quinoa Grain 1/4 cup (46 g) 30 n/a 3 2.5 7 Rice Bran 1/8 cup (15 g) 8 n/a 3 2.5 2 Sorghum Flour 1/4 cup (34 g) 25 n/a 3 1 4 Soy Grits 1/4 cup (38 g) 14 n/a 7 1 19

54

Sweet White Rice Flour 1/4 cup (51 g) 40 n/a 1 0.5 3 Tapioca Flour 1/4 cup (30 g) 26 n/a 0 0 0 Teff Flour 1/4 cup (30 g) 22 n/a 4 1 4 White Bean Flour 1/4 cup (32 g) 20 n/a 8 0 7 White Rice Flour 1/4 cup (40 g) 32 n/a 1 0.5 2 Whole Grain Teff 1/4 cup (50 g) 37 n/a 4 1 7 Boomi Bar (Divine Foods) Almond Protein Plus 1 bar 20 15 4 18 12 www.boomibar.com Apricot Cashew 1 bar 28 19 3 7 4 Cashew Almond 1 bar 23 3 1 17 8 Cranberry Apple 1 bar 28 18 4 9 4 Fruit and Nut 1 bar 27 13 3 9 6 Healthy Hazel 1 bar 23 4 1 14 6 Cashew Protein Plus 1 bar 20 16 2 15 11 Macadamia 1 bar 28 19 3 15 11 Perfect Pumpkin 1 bar 23 3 1 10 9 Pineapple Ginger 1 bar 30 18 3 8 4

55

Pistachio Pineapple 1 bar 28 17 3 9 5 Walnut Date 1 bar 29 18 2 9 4 Maple Pecan 1 bar 28 20 3 11 2

Breads from Anna Gluten-Free Bread Mix 1/20 loaf/28 g

mix 22 3 3 0 3 www.breadsfromanna.com Soy, Rice, and Nut Free

Gluten-Free Bread Mix 1/16 loaf/32 g

mix 26 2 3 0 2 Corn, Dairy, Soy, Rice, & Nut Free

Gluten and Yeast Free 1/16 loaf/25 g

mix 19 9 1 0 1 Banana Bread Gluten and Yeast Free 1/16 loaf/32 g 27 17 1 0 1 Pumpkin Bread Gluten and Yeast Free 1/8 pie/33g 24 3 2 0 2 Pie Crust Mix Bumble Bars Original Flavor 1 bar (45 g) 20 11 4 15 6 www.bumblebar.com Original Flavor with Almonds 1 bar (45 g) 20 11 4 15 5 Lushus Lemon 1 bar (45 g) 21 10 4 15 7 Chocolate Chip 1 bar (45 g) 25 13 3 11 5 Chai with Almonds 1 bar (45 g) 20 11 4 15 6

56

Original Flavor with Cashew 1 bar (45 g) 21 11 4 14 5 Original Flavor with Mixed Nuts 1 bar (45 g) 21 11 4 15 5 Original Flavor with Hazelnut 1 bar (45 g) 19 11 4 16 5 Awesome Apricot 1 bar (45 g) 18 13 4 11 4 Chunky Cherry 1 bar (45 g) 16 14 4 12 4 Tasty Tropical 1 bar (45 g) 17 12 4 12 4 Cherry Chocolate 1 bar (45 g) 19 14 4 10 4 Canadian Drying Sweet Potato Flour 100 g 76 38 14 1 7 Technologies canadiandryingtechnologies.com Carole's Soy Crunch Coconut 1/2 cup (28 g) 18 9 4 2.5 5 www.soycrunch.com Cinnamon Raisin 1/2 cup (28 g) 18 12 2 1 6 Original 1/2 cup (28 g) 18 10 2 1.5 8 Sesame 1/2 cup (28 g) 16 13 3 3 7 Toffee 1/2 cup (28 g) 18 13 2 1.5 7 Cause You're Special Homestyle White Bread Mix 1/10 loaf (54 g) 44 5 2 0.4 5 www.glutenfreegourmet.com 1/3 cup mix Traditional French Bread Mix 1/10 loaf (54 g) 44 5 2 0.4 5 1/3 cup mix

57

Hearty Biscuit Mix (regular size) 2 biscuits (43 g) 34 4 1 0.3 2 1/4 cup mix Moist Yellow Cake Mix 70 g 29 10 1 0.2 2 Rich Chocolate Cake Mix 66 g 58 32 3 1.1 3 Golden Pound Cake 1/10 pkg (55 g) 50 27 1 0.2 1 Moist Lemon Cake Mix 70 g 61 33 1 0.2 2 Chocolate Chip Cookie Mix 3 tbls mix (36 g) 29 16 1 2.3 2 2 cookies makes 24 cookies Classic Sugar Cookie Mix 3 tbls mix(33 g) 28 9 0.6 0.2 1 2 cookies

makes 22

cookies Chocolate Fudge Brownie Mix 1/16 pkg (32 g) 29 19 1 0.5 1 Classic Muffin & Quickbread Mix 1/12 mix (33 g) 28 9 1 0.2 1 3 tbls mix Lemon Poppyseed Muffin Mix 1/12 mix (33 g) 30 14 1 0.4 0 3 tbls mix Sweet Corn Muffin Mix 1/12 mix (35 g) 29 10 1 0.4 2 3 tbls mix Hearty Pancake and Waffle Mix 1/4 c mix (40 g) 32 3 1 0.3 2 3, 4" pancakes

58

Homestyle Pie Crust Mix 1/8 of 9" crust 19 1 1 0.2 1 Famous Pizza Crust Mix 1/6 of 10" crust 31 2 1 0.3 1 Celiac Specialties White Bread 49 g 29 4 1 2 2 celiacspecialtiesshop.com White Sandwich Bread 38 g 16 2 0 5 1 Cinnamon Raisin Bread 49 g 29 11 1 2 2 Cheddar Herb Bread 49 g 24 5 1 2 2 Flaxseed Bread 49 g 20 5 3 4.5 3 Navy Bean Bread 49 g 20 5 2 4 2 Multigrain Bread 49 g 25 7 3 4.5 3 Mock Rye Bread 51 g 22 7 3 4 2 Sub Bun 99 g 41 5 3 7 4 Hot Dog Bun 99 g 41 5 3 7 4 Hamburger Bun 99 g 41 5 3 7 4 Wrap 99 g 32 2 3 7 2 English Muffins 113 g 45 1 2 1 5 Brownie Tray 57 g 29 20 1 14 2

59

Cupcake (no frosting) 71 g 22 19 2 11 4 Pumpkin Cake (no frosting) 57g 21 11 3 18 3 Angel Food Cake 28 g 15 10 0 0 1 Angel Wings 57 g 33 11 0 9 2 Seasoned Bread Crumbs 28 g 17 2 1 1 1 Graham Cracker Crumbs 43 g 15 2 0 2.5 3 Complete Stuffing Crumbs 57 g 33 4 1 2 2 Gluten-Free Dinner Rolls 57 g 22 4 1 8 2 Glazed Donuts 66 g 30 16 1 10 2 Plain Donuts 43 g 17 8 1 6 1 Cinnamon Sugar Donuts 17 g 8 4 0 2.5 0 Powder Sugar Donuts 57 g 27 14 1 8 1 Coconut Donuts 74 g 39 25 3 11 2 Double Chocolate Donuts 66 g 30 15 1 12 2 Powder Sugar Donut Holes 17 g 7 4 0 2 0 Plain Donut Holes 26 g 10 5 0 3.5 1 Glazed Donut Holes 17 g 8 4 0 2 0

60

Cinnamon Sugar Donut Holes 17 g 8 4 0 2.5 0 Buttermilk Pancake Mix 57 g 32 7 2 0.5 4 Plain Pancake Mix 57 g 45 4 2 0 2 Celinal Foods GF Biscuit Mix 1 biscuit (35 g) 23 6 0 7 2 www.celinalfoods.com prepared GF/CF Corn Bread Mix 1 mini cornbread 39 19 1 7 2 52 g prepared GF White Bread Mix 1 slice bread 29 7 0 4.5 2 38 g prepared GF/CF White Cake Mix 1 individual cake 41 17 0 7 2 52 g prepared GF/CF Vanilla Icing Packet 1 packet, (40 g) 21 21 0 18 0 prepared GF/CF Elbow Pasta 1/2 cup (32 g) 23 0 3 1 4 Chebe Original Bread Mix 1/10 pkg (21 g) 17 n/a n/a 0 0

www.chebe.com 2 balls/20 per

cont All Purpose Bread Mix 1/10 pkg (21 g) 17 n/a n/a 0 0 Focaccia Italian Flat Bread Mix 1/5 pkg (42 g) 34 n/a n/a 0 0

61

makes 1 flatbread

Pizza Crust Mix 1/10 pkg (21 g) 17 n/a n/a 0 0 makes 1 crust Garlic-Onion Breadstick Mix 1/10 pkg (21 g) 17 n/a n/a 0 0 Cinnamon Roll-Up Mix 1/10 pkg (21 g) 18 n/a n/a 0 0 Frozen Rolls 1/6 cont (57 g) 25 n/a n/a 6 3

2 rolls/12 per

cont Frozen Bread Sticks 1/6 cont (57 g) 25 n/a n/a 6 3 2 bread sticks 12 per cont Frozen Tomato Basil Breadsticks 1/6 cont (57 g) 25 n/a n/a 6 3 2 bread sticks 12 per cont Frozen Pizza Crust 1/4 cont (71 g) 31 n/a n/a 8 4 1/2 crust 2 crusts per cont Frozen Sandwich Buns 1/4 cont (85 g) 37 n/a n/a 9 4 1 bun/4 per cont CheeCha Puffs, Original Flavor 2 cups (20 g) 17 0 1 0 1 www.cheecha.ca Puffs, Luscious Lime 2 cups (20 g) 15 3 1 1.5 1 Puffs, Sea Salt & Vinegar 2 cups (20 g) 15 3 1 1.5 1

62

Puffs, Sea Salt & Spiced Pepper 2 cups (20 g) 16 0 1 1.5 1 Puffs, Mediterranean Ginger 2 cups (20 g) 17 0 1 1.5 1 Cherrybrook Kitchen GF Chocolate Cake Mix 1/8 cake (55 g) 47 25 2 0.5 1 www.cherrybrookkitchen.com GF Chocolate Chip Cookie Mix 1 cookie (23 g) 19 9 0 1.5 1 makes 20 cookies GF Sugar Cookie Mix 1 cookie (21 g) 18 7 0 0 1 makes 20 cookies GF Brownie Mix 1 brownie (38 g) 30 16 2 3 2 makes 12

GF Pancake and Waffle Mix 4" pancake (24

g) 19 4 0 0 1 makes 21 Conte's Pasta Co Florentine Pizza 1 slice 27 3 1 10 9 www.contespasta.com 4 slices per cont Margherita Pizza 1 slice 28 4 1 10 8 4 slices per cont Gnocchi 4 ounces 53 1 3 3 5 3 servings/cont Stuffed Shells 2 shells 35 1 2 9 9 Spinach & Cheese Raviolis 4 raviolis 40 1 2 8 10 Cheese Raviolis 4 ounces 35 1 2 9 9

63

3 servings/cont Potato and Cheese Pierogies 4 pierorgies 39 2 2 3.5 9 Potato and Onion Pierogies 4 pierorgies 39 1 3 1.5 3 Spaghetti Microwave Meal 10 ounces 59 8 3 16 18 2 servings/cont Manicotti Microwave Meal 10 ounces 44 9 2 19 15 2 servings/cont Stuffed Shells Microwave Meal 10 ounces 44 9 2 19 15 2 servings/cont

Vegetable Lasagna Microwave Meal 10 ounces 44 6 3 17 16

2 servings/cont Meat Lasagna Microwave Meal 10 ounces 41 7 2 26 31 2 servings/cont Cheese Lasagna Microwave Meal 10 ounces 43 8 2 21 18 2 servings/cont Cheese Ravioli Microwave Meal 10 ounces 47 9 2 19 15 2 servings/cont Cream Hill Estates Oat Flour 1/4 cup (25 g) 16 0 2 2 4 www.creamhillestates.com Rolled Oats 1/3 cup (40 g) 26 0 3 3 6 Crunchmaster Sesame Rice Crackers 16 crackers/30 g 25 0 1 2 2 www.crunchmaster.com

64

Cheese Rice Crackers 16 crackers/30 g 25 0 0 2 2 Toasted Sesame Rice Crackers 16 crackers/30 g 25 0 1 2 2

Artisan Four Cheese Rice Crackers 16 crackers/30 g 25 1 0 1.5 2

Multigrain Crackers 15 crackers/30 g 20 0 2 5 3 Multiseed Roasted Garlic Crackers 15 crackers/30 g 20 0 2 5 3 Multiseed Rosemary & Olive Oil 15 crackers/30 g 20 1 2 5 3 Multiseed Original 15 crackers/30 g 20 0 2 5 3 Multiseed Sweet Onion 15 crackers/30 g 21 1 2 5 3 Dad's Gluten-Free Pizza Pizza Crust 1/6 of the crust 29 2 1 3 2 www.glutenfreepizza.com Dakota Lakes Gourmet Coating 1 tbsp (9 g) 5 0 0 0 <1 www.dakato-lakes.com

DeBoles GF Multigrain Penne 2 oz dry (1/4

pkg) 46 0 3 1.5 5 www.deboles.com

GF Whole Grain Spaghetti 2 oz dry (1/4

pkg) 46 0 3 1.5 5 Rice Angel Hair 57 g (1/4 pkg) 46 0 <1 0.5 4 Rice Fettuccini 57 g (1/4 pkg) 46 0 <1 0.5 4 Rice Lasagna 71 g (1/4 pkg) 56 0 1 0.5 5

65

Rice Penne 57 g (1/4 pkg) 46 0 <1 0.5 4 Rice Spaghetti 57 g (1/4 pkg) 46 0 <1 0.5 4 Rice Spirals 57 g (1/4 pkg) 46 0 <1 0.5 4 Corn Elbows 57 g (1/6 pkg) 43 0 5 2 4 Corn Spaghetti 57 g (1/4 pkg) 43 0 5 2 4 Dietary Specialties English Muffin, Plain 1 muffin (96 g) 45 4 1 5 5 www.dietspec.com English Muffins, Cinnamon Raisin 1 muffin (100 g) 48 4 2 5 5 Classic Pound Cake 1/8 cake (46 g) 24 14 0 6 2 Pie Shell 1/6 pie (33 g) 13 1 0 9 2 Cheese Pizza 1/3 pizza (116 g) 31 5 2 7 8 Meat Ravioli 4 ravioli (151 g) 28 0 1 15 23 Stuffed Shells 2 shells (127 g) 25 1 1 10 12 Brownie Mix 1 brownie (37 g) 25 17 0 9 1 Blueberry Muffin Mix 1 muffin baked 25 9 1 7 1 Apple Bread Mix 1 slice baked 27 10 2 7 1 White Bread Mix 1 slice baked 22 1 0 2.5 0

66

Chocolate Cake Mix 1 slice baked 46 26 2 10 2 White Cake Mix 1 slice baked 48 26 2 10 2 Pancake Mix 1/3 cup dry 40 8 0 4 2 Banana Bread Mix 1 slice baked 29 10 1 6 2 Cornbread Mix 1 piece baked 24 7 0 4.5 1 Bran Muffin Mix 1 muffin baked 19 5 2 7 2

Elbows Pasta 1/2 cup

uncooked 52 0 0 0.6 0.17 (60 g)

Sesame Gourmet Cheese Crackers 3 crackers (15 g) 2 0 1 5 6

Aged Parmesan Cheese Crackers 3 crackers (15 g) <1 0 0 6 7 Italian Herb Cheese Crackers 3 crackers (15 g) 2 0 1 5 6 Domata Living Flour All Purpose Flour Mix 1/4 cup (30 g) 26 0 <1 0 <1 www.domatalivingflour.com Pizza Crust Mix 1/4 cup (41 g) 32 2 1 1.5 2 Seasoned Flour Mix 1/4 cup (30 g) 23 0 0 0 1 Dowd and Rogers Dutch Chocolate Cake Mix 1/3 cup mix/50 g 45 26 <1 2 4

www.dowdandrogers.com 1/8 prepared

cake 45 26 <1 16 6 Dark Vanilla Cake Mix 1/3 cup mix/50 g 42 24 0 0.5 2 1/8 prepared 42 24 0 14 4

67

cake Golden Lemon Cake Mix 1/3 cup mix/50 g 42 24 0 0.5 2

1/8 prepared

cake 42 24 0 14 4 Chestnut Flour 1/4 cup/25 g 20 0 0 1 1 Dr. Praeger's Broccoli Lites 2 pieces (34 g) 4 0 <1 2 1 www.drpraegers.com GF California Veggie Burger 1 burger (78 g) 13 3 4 6 5 GF Fish Fillets 1 fillet (50 g) 5 0 1 6 5 GF Fish Sticks 3 fish sticks/66 g 7 0 <1 8 6 GF Fishies 4 fishies (44 g) 7 0 1 4 4 Potato Littles 2 pieces (39 g) 7 0 <1 3 1 Spinach Littles 2 pieces (34 g) 5 0 <1 3 1 Sweet Potato Littles 2 pieces (37 g) 9 2 <1 2 <1 Sweet Potato Pancakes 1 pancake (57 g) 12 6 3 2 2 Eden Foods Brown Rice Chips 50 chips (30 g) 19 0 0 7 2 www.edenfoods.com Brown Rice Crackers 8 crackers (30 g) 22 <1 2 2 3 Bifun Rice Pasta 2 ounces dry 44 0 0 0.5 5 Kuzu Pasta 2 ounces dry 48 0 2 0 0

68

Mung Bean Pasta 2 ounces dry 47 0 0 0 0 Nori Maki Rice Crackers 15 crackers/30 g 24 0 2 0 3 The EliteSnack Company Half Pop'd Corn 1/3 cup (28 g) 19 1 4 6 2 www.halfpopdcorn.com El Peto Italian Style Bread 1 slice 19 2 1 0 1 www.elpeto.com Supreme Italian Style Bread 1 slice 14 1 3 2 2 Gourmet Bread 1 slice 21 2 1 2.5 2 Potato Bread 1 slice 15 0 1 0 1 Raisin Bread 1 slice 26 8 2 0 1 Cheese Bread 1 slice 16 0 1 2.5 2 Tapioca Bread 1 slice 19 0 1 0 1 Brown Rice Bread Large 1 slice 15 1 1 0.5 1 Brown Rice Bread 1 slice 18 1 2 3 1 White Rice Bread Large 1 slice 22 1 1 0 1 White Rice Bread 1 slice 22 1 1 0 <1 Millet Bread 1 slice 19 0 1 0.5 1 Flax Seed Bread 1 slice 16 0 2 2 1

69

Multi Grain Bread 1 slice 16 0 2 2.5 2 Bread Crumbs 1 cup mix 37 2 2 5 1 Stuffing 1 cup mix 49 3 3 6 2 White Hamburger Buns 1 bun 37 0 2 5 <1 Italian Hamburger Buns w/ sesame 1 bun 37 0 2 5 2 Brown Rice Hamburger Buns 1 bun 31 0 3 5 2 Millet Hamburger Buns 1 bun 54 0 3 7 1 Potato Hamburger Buns 1 bun 36 0 2 5 2 Tapioca Hamburger Buns 1 bun 52 0 0 7 2 Multi Grain Hamburger Buns 1 bun 33 0 4 6 4 White Rice Hotdog Buns 1 bun 32 1 2 0.5 1

Italian Style Hotdog Buns w/sesame 1 bun 27 3 2 0.5 1

Millet Hotdog Buns 1 bun 32 0 2 1 1 Potato Hotdog buns 1 bun 26 0 2 0.5 1 White Rice Dinner Rolls 1 roll 13 0 1 2 1

Italian Style Dinner Rolls w/sesame 1 roll 29 0 1 4 1

70

Multi Grain Dinner Rolls 1 roll 22 0 2 7 3 Brown Rice Dinner Rolls 1 roll 24 0 2 4 2 Raisin Dinner Rolls 1 roll 35 0 1 3 1 Fruit Buns 1 bun 44 0 2 5 1 Cheese Dinner Rolls 1 roll 23 0 1 7 3 White Pizza Crust 1 pizza crust 95 0 1 13 3 Millet Pizza Crust 1 pizza crust 104 0 1 14 3 Basil Pizza Crust 1 pizza crust 95 0 0 13 3 Butter Tarts 1 tart 29 14 1 9 1 Pecan Tarts 1 tart 26 13 0 9 1 Lemon Tarts 1 tart 26 13 0 4 0 Raspberry Tarts 1 tart 23 3 0 3 0 Apple and Spice Muffins 1 muffin 41 0 1 13 2 Banana Muffins 1 muffin 33 0 1 13 4 Blueberry Muffins 1 muffin 36 0 1 12 2 Carrot Muffins 1 muffin 31 0 1 13 3 Chocolate Chip Muffins 1 muffin 45 0 1 16 3

71

Cranberry Muffins 1 muffin 37 0 1 12 2 Raisin Rice Bran Muffins 1 muffin 36 0 1 15 4 Tropical Delight Muffins 1 muffin 34 10 1 10 2 Almond Shortbread Cookies 1 cookie 14 0 1 7 1 Carob Chip Cookies 1 cookie 10 3 1 5 1 Chocolate Chip Cookies 1 cookie 7 3 1 4 1 Chocolate Coconut Macaroons 1 cookie 8 4 1 2 1 Chocolate Hazelnut Cookies 1 cookie 8 5 1 6 1 Cinnamon Hazelnut Cookies 1 cookie 9 0 1 6 1 Coconut Macaroons 1 cookie 8 4 1 2 1 Gingersnaps 1 cookie 9 4 1 1 1 Hazelnut Raspberry Cookies 1 cookie 11 4 1 4 1 Apple & Cinnamon Cream of Rice 100 g 81 0 0.3 0.3 5.3 Cream of Brown Rice Cereal 100 g 64 0 2 2 6 Cream of White Rice Cereal 100 g 86 0 0.2 0.3 6 All Purpose Flour Mix 100 g 82 0 0.1 0 2.7

72

Brown Rice Bread Mix 100 g 67 0 5 0 5 (for breadmaker machine) Italian Bread Mix 100 g 84 0 4 0 4 (for breadmaker machine) Potato Bread Mix 100 g 84 0 5 0 3 (for breadmaker machine) White Rice Bread Mix 100 g 79 1 4 0 3 (for breadmaker machine) Ener-G Foods Tapioca Loaf-Thin Sliced 1 slice (28 g) 11 1 2 3 1 www.ener-g.com Brown Rice Loaf 1 slice (38 g) 18 1 <1 6 1 White Rice Loaf 1 slice (38 g) 17 2 <1 3.5 1 White Rice Flax Loaf 1 slice (38 g) 14 2 2 4.5 2 Egg-Free Raisin Loaf 1 slice (38 g) 18 4 1 2.5 1 Raisin Loaf with Egg 1 slice (39 g) 16 7 1 2.5 3 High Fiber Loaf 1 slice (38 g) 18 1 2 3 1 Rice Starch Loaf 1 slice (41 g) 20 4 5 2 0 Seattle Brown Loaf 1 slice (38 g) 16 2 4 2 1 Four Flour Loaf 1 slice (38 g) 17 1 3 2.5 1 Regular Slice Tapioca Loaf 1 slice (38 g) 15 1 3 4.5 1

73

Yeast Free Sweet Loaf 1 slice (40 g) 17 10 4 6 4 Yeast Free Brown Rice Loaf 1 slice (45 g) 17 0 2 3.5 1 Yeast Free White Rice Loaf 1 slice (45 g) 18 0 2 3.5 1 Light Brown Rice Loaf 1 slice (19 g) 7 1 <1 2 0 Light White Rice Loaf 1 slice (19 g) 8 1 <1 2 0 Light Tapioca Loaf 1 slice (19 g) 7 1 1 1.5 0 Light White Rice Flax Loaf 1 slice (19 g) 7 1 1 2 1 Corn Loaf 1 slice (19 g) 8 1 3 1.5 0 Bread Crumbs 1/4 cup (30 g) 13 0 2 4.5 1 Broken Melba Toast 1 piece (15 g) 7 0 <1 2.5 0 Plain Croutons 1 tbls (7 g) 3 0 0 1 0 Sunflower Cookies 1 cookie (17 g) 9 7 1 4 2 Chocolate Chip Potato Cookies 1 cookie (17 g) 11 6 0 3.5 <1 Chocolate Chip Biscotti 1 cookie (25 g) 17 7 0 5 1 Chocolate Cookies 1 cookie (16 g) 9 4 0 3 1 Cinnamon Cookies 2 cookies (31 g) 21 9 0 9 0

74

Ginger Cookies 1 cookie (14 g) 9 4 0 1.5 0 Vanilla Cookies 1 cookie (18 g) 11 5 0 4 1 White Chocolate Chip Cookies 1 cookie (18 g) 10 6 0 3.5 1 Chocolate Iced Doughnuts 1 doughnut/48 g 20 12 3 11 5 Brownies 1 piece (40 g) 22 15 2 6 3 1/14 container Cinnamon Rolls 1 roll (84 g) 33 22 8 5 2 Doughnut Holes Plain 1 hole (12 g) 5 3 <1 2.5 1

Plain Doughnuts 1 doughnut (33

g) 14 8 2 8 4 Poundcake 1 piece (42 g) 19 9 <1 7 2 1/6 container English Muffins 1 muffin (105 g) 41 4 4 10 2 Brown Rice English Muffins w/ Flax 1 muffin (85 g) 35 4 7 5 2 Brown Rice Hamburger Buns 1 bun (73 g) 31 4 2 7 2 Seattle Brown Hamburger Buns 1 bun (80 g) 34 4 8 4.5 2 Tapioca Dinner Rolls 1 roll (47 g) 18 2 4 2.5 1 Tapioca Hamburger Buns 1 bun (55 g) 21 3 4 3 1 White Rice Hamburger Buns 1 bun (73 g) 32 3 2 7 2

75

Seattle Brown Hot Dog Buns 1 bun (80 g) 34 4 8 4.5 2 Tapioca Hot Dog Buns 1 bun (55 g) 21 3 4 3 1 English Muffins 1 muffin (105 g) 41 4 4 10 2 10" Rice Pizza Shell 1/8 crust (21 g) 7 1 2 3 0 Yeast Free Rice Pizza Shells 10" 1/8 crust (38 g) 14 0 1 3 1 Brown Rice English Muffins w/ Flax 1 muffin (85 g) 35 4 7 5 2 6" Rice Pizza Shells 1/4 crust (21 g) 7 1 2 3 0 Yeast Free Rice Pizza Shells 6" 1/4 crust (30 g) 11 0 1 2.5 1 Cinnamon Crackers 10 crackers/28 g 12 3 5 5 0 Seattle Crackers 16 crackers/30 g 11 2 5 4.5 0 Ener-G Gourmet Crackers 3 crackers (33 g) 23 1 <1 7 1 Ener-G Crisp Pretzels 25 pretzels/30 g 21 <1 <1 6 <1 Ener-G Sesame Pretzel Rings 20 pretzels/30 g 17 <1 <1 7 2 Chocolate Chip Snack Bars 1 bar (42 g) 31 14 4 6 <1 Wylde Pretzels 40 pretzels/30 g 24 1 3 3 1 Gourmet Onion Crackers 3 crackers/33 g 23 1 0 6 1

76

Wylde Sesame Pretzels 40 pretzels/30 g 24 0 2 3 <1 Wylde Poppyseed Pretzels 40 pretzels/30 g 24 0 3 4.5 1 White Rice Lasagna 56 g (2 oz) dry 43 0 <1 0 4 White Rice Macaroni 56 g (2 oz) dry 43 0 <1 0 4 White Rice Spaghetti 56 g (2 oz) dry 43 0 <1 0 4 White Rice Vermicelli 57 g (2 oz) dry 44 0 <1 0 4 White Rice Small Shells 56 g (2 oz) dry 43 0 <1 0 4 Corn Mix 1/4 cup (32 g) 24 0 1 0.5 3 Potato Mix 1/4 cup (50 g) 40 0 <1 0 0 Rice Mix 1/4 cup (36 g) 28 0 <1 0 2 Enjoy Life Foods Cinnamon Crunch Granola 1/2 cup (52 g) 35 11 2 1.5 3 www.enjoylifefoods.com Cranapple Crunch Granola 1/2 cup (52 g) 34 10 2 3 3 Very Berry Crunch Granola 1/2 cup (52 g) 35 11 2 1.5 3 Caramel Apple Snack Bars 1 bar (28 g) 21 8 2 2.5 2 Cocoa Loco Snack Bars 1 bar (28 g) 22 9 2 3.5 2 Sunbutter Crunch Snack Bars 1 bar (28 g) 20 4 3 5 3 Very Berry Snack Bars 1 bar (28 g) 23 9 2 2.5 1

77

Cinnamon Raisin Bagels 1 bagel (91 g) 53 19 4 6 4 Classic Original Bagels 1 bagel (91 g) 46 9 3 7 5 Chewy Chocolate Chip Cookies 2 cookies (28 g) 21 12 2 5 1

Double Chocolate Brownie Cookies 2 cookies (28 g) 20 12 2 4.5 1

Gingerbread Spice Cookies 2 cookies (28 g) 19 10 2 4 1 Happy Apple Cookies 2 cookies (28 g) 21 12 2 4 1 Lively Lemon Cookies 2 cookies (28 g) 22 14 2 4.5 1 No-Oats Oatmeal Cookies 2 cookies (28 g) 21 10 1 3.5 1 Snickerdoodle Cookies 2 cookies (28 g) 21 14 2 4.5 1 Envirokidz Gorilla Munch Cereal 3/4 cup (30 g) 27 8 2 0 2 www.envirokidz.com Koala Crisp Cereal 3/4 cup (30 g) 25 11 2 1 2 Leapin Lemurs Cereal 3/4 cup (30 g) 25 8 2 1.5 2 Amazon Frosted Flakes Cereal 2/3 cup (30 g) 26 6 2 0 2 Panda Puffs Cereal 3/4 cup (30 g) 24 7 2 2.5 2 Lemur Peanut Choco 1 bar (28 g) 18 8 1 4.5 2 Crispy Rice Bars Fruity Burst Crispy Rice Bars 1 bar (28 g) 21 8 1 3 1

78

Cheetah Berry Crispy Rice Bars 1 bar (28 g) 20 7 1 3 1 Vanilla Animal Cookies 9 cookies (28 g) 20 8 <1 4 2 Eragrain Whole Grain Gluten-Free Bread 1 slice (50 g) 23 4 4 3 4

www.glutenfreemall.com (nutritional info from gluten-free mall)

Erewhon Crispy Brown Rice Cereal 1 cup (30 g) 25 <1 0 0.5 2 www.usmillsllc.com Crispy Brown Rice 1 cup (30 g) 27 6 1 0.5 2 w/Mixed Berries Cereal Rice Twice Cereal 3/4 cup (30 g) 26 8 0 0 2 Corn Flakes Cereal 1 1/4 cups (55 g) 45 <1 3 2.5 5 Strawberry Crisp Cereal 3/4 cup (32 g) 28 6 1 0.5 2 Cocoa Crispy Brown Rice Cereal 1 cup (50 g) 44 11 1 1.5 3 Aztec Crunchy Corn 1 cup (30 g) 26 1 1 0 2 & Amaranth Cereal Cocoa Crispy Rice Cereal 3/4 cup (30 g) 26 10 1 0.5 2 Brown Rice Cream Hot Cereal 1/4 cup (45 g) 36 0 1 1 5 Farm Pure Foods/Only Oats Oat Bran 1/8 cup (15 g) 10 0 2 1 3 www.onlyoats.com Oat Flour 1/4 cup (30 g) 21 0 3 3 4 Quick Flakes 1/3 cup (40 g) 27 1 5 2.5 6

79

Regular Flakes 1/3 cup (40 g) 27 1 5 2.5 6 Steel Cut Oat Pearls 1/4 cup (45 g) 33 1 5 3 6 Apple & Cinnamon Oat Cereal 1/3 cup (40 g) 27 1 5 2.5 6 Maple & Roasted Flax Oat Cereal 1/3 cup (40 g) 25 1 6 3.5 6 Oat Muffin Mix 1/3 cup (42 g) 33 17 3 2 3 mix in 1 muffin Oat Pancake Mix 1/3 cup (40 g) 27 2 4 2.5 5 mix in 1 pancake Foods Alive Original Flax Crackers 5 crackers (28 g) 11 0 11 9 6 www.foodsalive.com Maple & Cinnamon Flax Crackers 5 crackers (28 g) 12 4 8 8 6 Onion Garlic Flax Crackers 5 crackers (28 g) 11 1 9 7 8 Mexican Harvest Flax Crackers 5 crackers (28 g) 10 <1 9 8 8 Italian Zest Flax Crackers 5 crackers (28 g) 10 <1 9 8 8 Hemp Flax Crackers 5 crackers (28 g) 10 2 8 9 5 Mustard Flax Crackers 5 crackers (28 g) 9 2 6 8 5 BBQ Flax Crackers 5 crackers (28 g) 11 3 6 9 6 Foods by George English Muffins Plain 1 muffin (102 g) 39 3 1 3.5 4 www.foodsbygeorge.com

80

Cinnamon Currant English Muffins 1 muffin (102 g) 42 13 2 3.5 4 No-Rye Rye English Muffins 1 muffin (102 g) 40 4 2 4 4 Blueberry Muffins 1 muffin (80 g) 33 11 1 8 3 Corn Muffin 1 muffin (80 g) 36 8 1 9 4 Brownies 1/9 tray (44 g) 24 16 1 9 2 Crumb Cake 1/9 tray (63 g) 36 12 <1 14 2 Pound Cake 1/6 cake (76 g) 35 16 <1 15 4 Pecan Tarts 1 tart (113 g) 51 26 3 28 6 Cheese Pizza 1 pizza (185 g) 44 5 2 15 20 Pizza Crust 1 crust 39 3 1 3.5 4 Biscotti 1 cookie (23 g) 11 6 1 4.5 2 French Meadow Bakery Gluten-Free Italian Rolls 1 roll (125 g) 63 7 8 9 3 www.frenchmeadow.com Gluten-Free Pizza Crust 1/4 crust (55 g) 29 2 1 4 2 GF Chocolate Chip Cookie 1 cookie (60 g) 43 23 1 16 1 Gluten-Free Fudge Brownies 1 brownie (80 g) 52 33 2 15 4 GF Chocolate Chip Cookie Dough 1 cookie (37 g) 26 14 1 10 1 Gluten-Free Fudge Brownie 1 brownie (38 g) 25 16 1 7 2

81

GF Fudge Brownie Bites 2 bites (36 g) 26 14 2 7 2 GF Coconutty Macaroons 2 cookies (32 g) 17 11 1 8 2 General Mills Rice Chex 1 cup (27 g) 23 2 0 0.5 2 www.generalmills.com Corn Chex 1 cup (31 g) 26 3 1 0.5 2 Chocolate Chex 3/4 cup (32 g) 26 8 <1 2.5 2 Cinnamon Chex 3/4 cup (30 g) 25 8 0 2 2 Honey Nut Chex 3/4 cup (32 g) 28 9 1 0.5 2 Strawberry Chex 3/4 cup (31 g) 26 8 <1 2 1 Get Healthy America Turkey Chili & Rice 1 meal (340 g) 46 6 7 4 19 Meals (Gluten-free) www.gethealthyamerica.com Brown Rice Penne Pasta & Turkey 1 meal (340 g) 53 6 4 6 24 Asian Style Chicken & Vegetable 1 meal (340 g) 43 9 4 6 30 Chicken Cacciatore & Pasta 1 meal (340 g) 53 7 4 5 31 Cheese Blintzes 2 blintzes/142 g 8 6 0 6 21 Cherry Cheese Blintzes 2 blintzes/142 g 12 9 0 5 18 Blueberry Cheese Blintzes 2 blintzes/142 g 12 9 0 5 18 Gillian's Foods Caramelized Onion Rolls 1/2 roll (56 g) 25 3 2 0.5 5 www.gilliansfoods.com

82

Cinnamon Raisin Rolls 1/2 roll (56 g) 24 7 1 3.5 7 Everything Dinner Rolls 1 roll (57 g) 21 1 1 4.5 4 French Rolls 1/2 roll (52 g) 20 1 1 4 3 Poppy Seed Rolls 1/2 roll (56 g) 25 3 2 0.5 5 Sesame Seed Rolls 1/2 roll (56 g) 25 3 2 0.5 5 Crostini 3 crostinis (28 g) 11 0 0 2 2 Cajun Style Bread Crumbs 1/4 cup (32 g) 13 0 0 0.5 2 Italian Style Bread Crumbs 1/4 cup (32 g) 14 1 1 0.5 2 Plain Bread Crumbs 1/2 cup (56 g) 25 5 0 0.5 5 9" Apple Pie 1 slice (113 g) 40 12 2 14 2 1/8 pie 9" Pie Crust 1/6 pie (37 g) 18 5 1 7 2 9" Pumpkin Pie 1 slice (151 g) 50 22 3 15 5 1/8 pie Brownies 1 brownie (16 g) 14 10 1 0 1 Chocolate Chip Cookies 1 cookie (24 g) 19 11 1 2 1 Sugar Cookies 1 cookie (24 g) 19 11 1 2 1 Cinnamon Raisin Loaf 2 ounces (56 g) 25 3 2 0.5 5

83

Sandwich Loaf 1 slice (32 g) 11 1 0 2.5 2 Glenny's Gluten-Free Oatmeal Cookies 2 cookies (29 g) 18 9 1 4.5 2 www.glennys.com Chocolate Chip Gluten-Free Oatmeal Cookies 2 cookies (29 g) 18 9 1 4.5 2 Oatmeal Raisin Glow Gluten-free cookies Double Chocolate, Gingersnap 1 cookie (22 g) 13 9 2 6 2 www.glowgglutenfree.com Snickerdoodle 1 cookie (22 g) 13 9 2 6 2 Chocolate Chip 1 cookie (22 g) 13 10 2 6 2 Gluten-Free Creations English Muffins 1 muffin (71 g) 17 2 1 4.5 2 www.glutenfreecreations.com Sandwich Bread 1 slice (50 g) 36 2 1 2.5 4 Almond Flax Bread 1 slice (50 g) 32 2 1 0.5 3 Hamburger Buns 1 bun (85 g) 58 4 2 0 6

Herb Baguettes 1 baguette (198

g) 50 8 2 11 4 Herb Loaf Bread 1 slice (50 g) 12 2 0 3 1 Honey Oat Bread 1 slice (50 g) 34 3 1 0.5 4 Seeded Multigrain Bread 1 slice (50 g) 32 2 1 2 4 White bread 1 slice (50 g) 13 2 0 3 1

84

Whole Grain Bread 1 slice (50 g) 32 3 1 0.5 3 Cinnamon Raisin Bagels 1 bagel (108 g) 35 9 2 6 2 Everything Bagels 1 bagel (108 g) 32 5 2 8 3 Jalapeno Bagels 1 bagel (108 g) 28 4 1 7 3 Onion Bagels 1 bagel (108 g) 32 6 1 6 2 Plain Bagels 1 bagel (108 g) 30 4 1 6 2 Chocolate Chip Cookies 1 cookie (35 g) 25 10 0 4 1 Snickerdoodles 1 cookie (35 g) 30 11 1 4.5 2 Oatmeal Raisin Cookies 1 cookie (35 g) 28 13 1 4.5 2 Pecan Wedding Cookies 1 cookie (35 g) 27 14 1 5 2 Chocolate Marble Donuts 1 donut (71 g) 33 25 1 7 1 Cinnamon & Sugar Donuts 1 donut (71 g) 31 24 0 9 1 Insane Chocolate Donuts 1 donut (71 g) 19 12 1 8 1 Plain Jane Donuts 1 donut (50 g) 16 11 0 7 1 Chocolate Donuts 1 donut (71 g) 24 15 1 11 1 Superb Sprinkles Donuts 1 donut (71 g) 23 15 0 10 1 Italian Seasoned Pizza Crust 1, 8" crust/142 g) 30 2 1 19 2

85

Gluten-Free Essentials All Purpose Baking Mix 1/3 cup 25 0 <1 <1 3 www.gfessentials.com

Chocolate Chip Cookie Mix 1 cookie--mix

only 8 8 <1 <1 < 1 makes 36

Chocolate Mint Fudge Brownie Mix 1 brownie-mix

only 20 12 <1 2 2 makes 24

Cocoa Mudslide Cookie Mix 1 cookie-mix

only 20 11 <1 2 2 makes 40

Chocolate Fudge Brownie Mix 1 brownie-mix

only 20 12 <1 2 2 makes 24 Extreme Chocolate Cake Mix 1/3 cup mix 20 10 <1 <1 3 Lemon Poppyseed Bread 1 slice-mix only 17 4 <1 <1 4 & Muffin Mix makes 24 Pancake and Waffle Mix 1/3 cup mix 18 0 <1 <1 2 Seasoned Breading & Batter Mix 1/3 cup mix 25 0 <1 <1 3 Spice Cake & Muffin Mix 1 muffin-mix only 17 4 <1 <1 2 makes 18 Yellow Velvet Cake Mix 1/3 cup 19 4 <1 <1 2 Italian Herb & Lemon Rice 1/2 cup 45 0 2 0 4

86

Exotic Curry Rice 1/2 cup 45 0 2 0 4 Southwest Chipotle & Lime Rice 1/2 cup 45 0 2 0 4

Gluten-Free & Fabulous Macaroni and Cheese 4 ounces prepared 45 1 2 6 18

www.glutenfreefabulous.com with low-fat milk Chocolate Chip Cookie Bites 2 cookies (30 g) 17 10 0 7 1 Sweet Savory Bites 2 cookies (30 g) 15 5 1 4.5 2

Brownie Bites 2 brownies (30

g) 18 12 1 5 2 Butterscotch Cookie Bites 2 cookies (30 g) 19 12 0 7 1 Shortbread Cookie Bites 2 cookies (30 g) 18 9 0 5 1

Quinoa with Marinara 4 ounces prepared 35 4 5 2 10

Pepperoni Pizza 1 slice ( 1/6 pie) 35 1 1 7 6 Pizza Crust 1 slice (1/6 pie) 35 3 3 1.5 4 Cheese Pizza 1 slice (1/6 pie) 35 1 1 5 6 Gluten-Free Mama Pie Crust Mix 1/8 pie-mix only 59 10 3 5 3 www.glutenfreemama.com Scone Mix 2 ounces mix 45 12 1 2 2 Gluten-Free Naturals Multi-Grain Bread Flour 1/4 cup (28 g) 23 <1 2 0 1

87

www.gfnfoods.com Cornbread and Corn Muffin Mix 3 tbsp (24 g) 20 3 <1 0 2 dry mix Yellow Cake Mix 5 1/2 tbsp (52 g) 44 27 1 0.5 3 dry mix Pizzeria Style Pizza Crust Mix 1/4 cup (34 g) 26 2 1 0 3 dry mix Homemade Brownie Mix 2 tbsp (24 g) 22 16 1 0 <1 dry mix Multi-Purpose Cookie Blend 1/4 cup (30 g) 22 <1 <1 1 4 dry mix Pancake Mix 4 1/2 tbsp (40 g) 29 2 2 0.5 4 dry mix

Gluten-Free Oats Old Fashioned Rolled Oats 1/4 cup

uncooked 13 0 2 1.5 3 www.glutenfreeoats.com oatmeal Gluten-Free Pantry Favorite Sandwich Bread 3 tbsp (31 g) 24 6 0 0 3 www.glutenfree.com dry mix Quick Mix 2 1/2 tbls (38 g) 29 6 1 1 3 dry mix French Bread and Pizza Mix 3 tbsp (31 g) 25 0 0 0 1 dry mix French Bread 3 tbsp (31 g) 25 0 0 0 0 dry mix

88

Yankee Cornbread & Muffin Mix 3 tbsp (38 g) 30 0 0 0 3 dry mix Old Fashioned Cake & Cookie Mix 3 tbsp (36 g) 31 14 0 0 1 dry mix Spice Cake &Gingerbread Mix 3 tbsp (32 g) 27 12 0 0 1 Chocolate Chip Cookie & Cake Mix 2 tbsp (30 g) 25 14 1 2 1 Decadent Chocolate Cake Mix 3 tbsp (41 g) 33 18 0 1 2

Brown Rice Pancakes & Waffle Mix 2 1/2 tbls (38 g) 29 6 1 1 3

Perfect Pie Crust 4 tbls (36 g) 29 0 0 0 1 Muffin & Scone Mix 2 1/2 tbls (28 g) 24 7 0 0 1 Chocolate Truffle Brownie Mix 3 tbls (37 g) 31 23 1 2.5 1 Glutino Premium Harvest Corn Bread 1 slice (34 g) 18 1 1 1.5 0 www.glutino.com Premium Bread with Flax 1 slice (37 g) 19 1 2 2.5 1 Premium Cinnamon Raisin Bread 1 slice (40 g) 22 4 1 1.5 1 Premium Bread with Fiber 1 slice (35 g) 17 0 2 1.5 1 Premium English Muffins 1 muffin (80 g) 38 5 1 2.5 4 Premium Sesame Bagels 1/2 bagel (65 g) 34 5 2 8 4

89

Premium Plain Bagels 1/2 bagel (65 g) 36 5 1 6 3 Premium Cinnamon Raisin Bagels 1/2 bagel (70 g) 41 11 2 5 3 Premium Poppyseed Bagels 1/2 bagel (65 g) 35 5 2 6 3 Premium Pizza Crust 1 crust (94 g) 56 2 3 4.5 1 Glutino Spaghetti 1/5 pkg (55 g) 42 0 2 1.5 5

Glutino Penne 1/2 cup dry (55

g) 42 0 2 1.5 5

Glutino Macaroni 1/2 cup dry (55

g) 42 0 2 1.5 5

Glutino Fusilli 3/4 cup dry (55

g) 42 0 2 1.5 5 Shortcake Dreams Cookies 5 cookies (30 g) 21 7 0 6 2 Vanilla Wafers Chocolate Coated 4 cookies (30 g) 19 14 0 8 1

Chocolate Wafers Chocolate Coated 4 cookies (30 g) 19 14 0 8 1

Lemon Wafers 4 cookies (30 g) 19 14 0 8 1 Strawberry Flavored Wafers 3 wafers (30 g) 23 14 0 6 0 Vanilla Dream Bites 3 cookies (30 g) 19 10 0 8 1 Apple Breakfast Bars 1 bar (40 g) 25 17 3 0.5 2

90

Blueberry Breakfast Bars 1 bar (40 g) 25 17 3 0.5 2 Chocolate Breakfast Bars 1 bar (40 g) 27 11 4 2.5 3 Cranberry Breakfast Bars 1 bar (40 g) 25 17 3 0.5 2 Wildberry Bars 1 bar (28 g) 21 8 1 1 1 Chocolate and Banana Bars 1 bar (28 g) 21 9 1 1.5 1 Chocolate and Peanut Bars 1 bar (28 g) 19 8 1 3 2 Cheddar Crackers 8 crackers (30 g) 21 1 1 5 2 Multigrain Crackers 8 crackers (30 g) 22 1 1 5 1 Vegetable Crackers 8 crackers (30 g) 22 1 1 4.5 1 Sesame Flavored Breadsticks 9 sticks (15 g) 13 0 0 1.5 0 Pizza Flavored Breadsticks 9 sticks (15 g) 13 0 0 1 0 Pretzels 24 pretzels/30 g 21 1 0 6 0 Pretzel Twists 24 pretzels/30 g 28 1 0 8 0 Pretzel Sticks 24 pretzels/30 g 28 1 0 8 0 Dark Chocolate Candy Bars 1 bar (25 g) 14 11 1 9 1 Milk Chocolate Candy Bars 1 bar (25 g) 14 11 0 8 1

Chocolate Peanut Butter Candy Bar 1 bar (25 g) 13 9 1 9 2

91

Apple Cinnamon Cereal 1/2 cup (30 g) 26 4 1 1 1 Honey Nut Cereal 1/2 cup (30 g) 26 4 1 1.5 1 Good Eatz Chocolate Cupcakes 2 cupcakes 66 n/a 4 29 5 www.goodeatz.org Vanilla Cupcakes 2 cupcakes 81 n/a 2 16 5 Sugar Cookies 1 cookie 29 n/a 1 10 2 Snickerdoodles 1 cookie 29 n/a 1 10 2 Chocolate Chip Cookies 1 cookie 29 n/a 1 10 2 Ginger Molasses Cookies 1 cookie 30 n/a 1 11 2 White Chocolate Chip 1 cookie 33 n/a 2 12 2 Pecan Cookies Peanut Butter Cookies 1 cookie 35 n/a 2 13 5 Peanut Butter Cookies with 1 cookie 34 n/a 2 13 5 Chocolate Chips Peanut Butter Chocolate 1 bar 55 n/a 2 14 7 Rice Crispie Treats Vegan Rice Crispie Treats 1 bar 39 n/a Trace Trace 1 Vegan Peanut Butter Rice 1 bar 43 n/a 2 10 6 Crispie Treats

92

Fudgy Chocolate Chip Brownie 1 brownie 45 n/a 3 32 4 Fudgy Chocolate Chip Brownie 1 brownie 44 n/a 3 33 5 with Walnuts Gorge Delights Pear JustFruit Bar 1 bar (40 g) 34 21 7 0 1 www.gorgedelights.com Pear Blueberry JustFruit Bar 1 bar (40 g) 35 21 6 0 1 Pear Cranberry JustFruit Bar 1 bar (40 g) 35 23 6 0 1 Pear Strawberry JustFruit Bar 1 bar (40 g) 35 22 7 0 1 Apple Blueberry JustFruit Bar 1 bar (40 g) 35 23 4 0 1 Apple JustFruit Bar 1 bar (40 g) 40 23 4 0 1 Apple Cherry JustFruit Bar 1 bar (40 g) 40 26 4 0 1 Apple Raspberry JustFruit Bar 1 bar (40 g) 40 26 4 0 1 Grainless Baker Butterfly Cookies 1 cookie (26 g) 17 9 0 3.5 <1 www.thegrainlessbaker.com (Raspberry or Apricot) Chocolate Chip Cookies 1 cookie (28 g) 14 10 0 4.5 1 Hot Dog Buns 1 bun (85 g) 47 8 1 5 5 Cinnamon Raisin Bread 1 slice (40 g) 21 5 1 2 2 Sandwich Bread 1 slice (40 g) 22 2 <1 2 2 Flax seed Bread 1 slice (44 g) 19 3 1 3.5 3

93

Mock Rye Bread 2 slice (40 g) 22 2 <1 2 2 Bread Sticks 1 roll (45 g) 24 <1 2 2.5 5 Breadcrumbs 1/4 cup (28 g) 11 1 0 1.5 1 10 " Pizza Shell 1/6 pizza (47 g) 25 1 1 1 4 8 " Thin Pizza Shell 1/4 pizza (43 g) 22 1 2 0 3 Onion Bagels 1 bagel (113 g) 60 6 3 1 7 Plain Bagels 1 bagel 59 5 3 1 7 Cinnamon Raisin Bagel 1 bagel 36 1 4 1 6 Graham Crackers 2 crackers (25 g) 16 3 1 4 1 Sugar Cookies 1 cookie (23 g) 17 9 0 3.5 <1 Butter Cookies 1 cookie (23 g) 17 9 0 3.5 <1 Brownie with Icing 1/6 cont. (56 g) 45 29 2 12 2 Holly’s All Natural Oatmeal Gluten-Free Oatmeal 1/2 cup (57 g) 27 2 5 7 8 www.hollysoatmeal.com Ian’s French Toast Sticks 4 pieces 29 4 2 9 2 www.iansnaturalfoods.com Chicken Nuggets 5 nuggets (84 g) 22 0 0 10 11 Fish Sticks 4 sticks (93 g) 24 3 1 6 11

94

Lightly Battered Fish 1 portion (98 g) 24 3 1 6 11 Chicken Fingers Kids Meal 7 oz (196 g) 56 14 3 9 17 Mac and No Cheese 8 oz (1 bowl) 46 3 4 7 6 Mac and Meat Sauce 8 oz (1 bowl) 48 8 5 5 14 French Bread Pizza 1 slice (4 oz) 34 2 3 8 1

Pizza Kit Prepared/7.25

oz) 8 1 0.5 0 1 (207 g)

Pasta Kit prepared (6.5

oz) 59 1 3 2 6 (185 g) Popcorn Turkey Corn Dogs 9 pieces (5 oz) 43 1 1 12 18 (140 g) Chocolate Chip Cookie Buttons 23 cookies/30 g 21 11 1 4.5 2 Jennies Energy Bar Omega 3 Energy Bar 1 bar (57 g) 24 14 8 18 6 www.macaroonking.com Coconut Chocolate Joan’s Great Gluten-Free Bagel- Plain 1 bagel (104 g) 53 2 2 4 5 www.gfgreatbakes.com English Muffin 1 muffin (74 g) 35 1 2 5 4 Chocolate Chip Cookies 2 cookies (48 g) 32 16 1 6 4 Sicilian Pizza 1/2 tray (210 g) 60 5 5 15 17

95

Sandwich Rolls 1 piece (158 g) 62 0 3 13 7 Fancy Vanilla Cookies 3 cookies (54 g) 36 13 2 10 3 Jo-sef Gluten Free Chocolate Graham Crackers 2 cookies (25 g) 14 7 0 7 1 www.josefsglutenfree.com Cinnamon Graham Crackers 2 cookies (29 g) 17 9 0 9 0 Vanilla Graham Crackers 2 cookies (25 g) 13 7 0 7 1 Coffee Graham Crackers 2 cookies (25 g) 14 7 0 7 1 O's Sandwich Chocolate Cookies 2 cookies (31 g) 20 10 1 8 2 O's Cinnamon 2 cookies (31 g) 20 10 1 8 1 O's Coffee 2 cookies (31 g) 20 10 0 8 1 Katz’s White Bread 1 slice (33 g) 16 1 1 3.5 1 www.katzglutenfree.com Whole Grain Bread 1 slice (29 g) 14 1 1 2.5 1 Wholesome Bread 1 slice (38 g) 16 1 3 3.5 2 Marble Cake 1 slice (40 g) 29 18 1 9 2 Large Challah Rolls 1 roll (110 g) 52 5 2 14 7 Challah Bread 2 slices (60 g) 26 3 1 6 3

96

Small Challah Rolls 1 roll (59 g) 28 3 1 7 4 Chocolate Chip Cookie 1 oz (28 g) 18 11 1 9 1 Chocolate Dip Cookies 1 oz (28 g) 19 7 1 8 1 Color Sprinkled Cookies 1 oz (28 g) 22 9 0 7 1 Sugar Free Vanilla Cookies 1 oz (28 g) 20 0 1 7 1 Vanilla Cookies 1 oz (28 g) 20 6 1 7 1 Sugar free Walnut Cookies 1 oz (28 g) 20 0 1 8 1 Chocolate Cupcake 1 cupcake (43 g) 21 11 1 7 2 Vanilla Cupcake 1 cupcake (46 g) 29 14 0 7 2 Farfel 1 oz (28 g) 22 1 1 3 3 Honey Loaf 1.5 oz (43 g) 23 9 1 4.5 2 Kiska Kugel 1 oz (28 g) 14 2 1 5 1 Sugar Free Almond Muffin 1 muffin (50 g) 27 0 1 8 3 Sugar Free Blueberry Muffin 3/4 oz (21 g) 11 0 0 2.5 1 Pizza Crust 1 crust (50 g) 23 0 1 7 2 Chocolate Rugelech 1 oz (28 g) 18 7 1 5 1 Cinnamon Rugelech 1 rugelech (49 g) 30 12 1 8 2

97

Sandwich Rolls 1 roll (85 g) 54 3 3 9 4 Strip Chocolate 1 slice (52 g) 32 13 1 8 2 Strip Cinnamon 1.5 oz (43 g) 25 11 1 6 2 Kay’s Naturals High Protein Cereals- All Flavors 1 oz (28 g) 15 3 3 1.5 9 www.kaysnaturals.com

Crispy Parmesan High Protein Snack 1 oz (30 g) 14 0 3 3.5 10

Lemon Herb High Protein Snack 1 oz (30 g) 14 0 3 3.5 10 Chili Nacho High Protein Snack 1 oz (30 g) 14 0 3 3.5 10 White Cheddar Kruncheeze 1 oz (30 g) 9 0 2 6 9 Cinnamon Toast Pretzels 1 oz (28 g) 9 0 3 5 10 Jalapeno Mustard Pretzels 1 oz (28 g) 9 0 3 5 10 Golden Butter Twists 1 oz (28 g) 12 1 2 5 10

French Toast Batter for 2

slices 16 4 2 0 3 (23 g) Waffle 1 waffle (46 g) 31 4 5 1 7 Kettle Cuisine Soups Angus Beef Steak Soup 1 container 21 12 8 9 22 www.kettlecuisine.com Chicken Chili with White Beans 1 container 27 9 3 15 21

98

Chicken Soup with Rice Noodles 1 container 12 3 1 3 15 Grilled Chicken with Corn Chowder 1 container 27 7 3 12 13 New England Clam Chowder 1 container 26 6 1 18 15

Organic Carrot and Coriander Soup 1 container 15 9 5 3 1

Organic Mushroom & Potato Soup 1 container 14 2 4 8 4 Roasted Vegetable Soup 1 container 19 4 5 6 3 3 Bean Chili 1 container 36 12 13 3.5 11

Tomato Soup with Garden Vegetable 1 container 14 7 5 4 3

Kinnikinnick S'moreables 1 cookie (12 g) 9 2 0 2 0 www.kinnikinnick.com K-Kritters 8 cookies (20 g) 17 2 1 1.5 1 K-toos Chocolate Sandwich 1 cookie 9 4 1 2.5 0 K-toos Vanilla Sandwich 1 cookie 10 3 1 2.5 0 Cinnamon & Brown Sugar Waffle 1 waffle (35 g) 18 3 1 3.5 1 Original Waffle 1 waffle (35 g) 19 3 1 3.5 1 Lemon Cranberry Cookies 1 cookie 5 3 0 2.5 1 Montana Chocolate Chip Cookie 1 cookie 5 3 0 1.5 1

99

Ginger Snap Cookie 2 cookies 11 5 0 2.5 0 Double Chocolate Almond Cookies 1 cookie 6 3 0 2.5 1 Cinnamon Sugar Donuts 1 donut (45 g) 30 11 1 4.5 2 Chocolate Dipped Donuts 1 donut (57 g) 39 17 1 5 3 Vanilla Glazed Donuts 1 donut (57 g) 39 17 1 5 3 Maple Glazed Donuts 1 donut (57 g) 39 17 1 5 3 Blueberry Muffin 1 muffin 32 18 3 7 1 Carrot Muffin 1 muffin 27 13 3 6 2 Chocolate Chip Muffin 1 muffin 28 15 2 9 1 10-inch Pizza Crust 1 slice 20 4 1 3 1 7-inch Pizza Crust 1/2 crust (67 g) 41 4 5 7 4 Fruit Cake 1 slice 14 8 0 2 0 JB Brownie Squares 1 piece 36 24 0 10 3 Tapioca Rice Cinnamon Bun 1 bun 41 15 6 6 4 Tapioca Raisin Cinnamon Bagel 1 bagel 51 19 5 5 4

Tapioca Rice New York Style Bagel 1 bagel 46 9 3 7 4

Tapioca Rice Sesame Bagels 1 bagel 49 12 5 7 4

100

Tapioca Rice English Muffins 1 muffin 42 6 4 3.5 3 Tapioca Rice Hamburger Buns 1 bun 36 8 4 7 5 Tapioca Rice Hot Dog Buns 1 bun 40 9 3 4 3 Tapioca Rice Multigrain Seed Buns 1 bun 46 8 7 6 5 Tapioca Rice Tray Buns 1 bun 17 3 2 2 1 Tapioca Rice Hot Cross Buns 1 bun 35 16 4 3.5 2 White Sandwich Bread 1 slice 15 2 2 2 1 Brown Sandwich Bread 1 slice 14 2 2 2 2 Cheese Tapioca Rice Bread 1 slice 21 4 1 3 2 Italian White Tapioca Rice Bread 1 slice 20 4 1 2.5 2

Many Wonder Multigrain Rice Bread 1 slice 18 2 3 3.5 2

Raisin Tapioca Rice Bread 1 slice 24 8 3 2.5 2 Sunflower Flax Rice Bread 1 slice 16 2 2 4.5 2 Tapioca Rice Bread 1 slice 21 4 3 2.5 2 Festive Bread 1 slice 19 4 1 1.5 1

Candadi Yeast Free Multigrain Bread 1 slice 16 1 1 3.5 2

101

Yeast Free Tapioca Bread 1 slice 17 3 2 2 1 Robins Honey Brown Rice Bread 1 slice 19 3 1 3 1 Kinni-kwik Bread & Bun Mix 100 g 77 14 10 2.5 9 All Purpose Flour Mix 100 g 86 18 14 2 7 Pancake & Waffle Mix 100 g 87 17 5 2 7 Angel Food Cake Mix 100 g 104 68 0 0.2 1 Candadi Yeast Free Bread Mix 100 g 86 3 7 2.5 5 Chocolate Cake Mix 100 g 81 43 3 2.5 4 Cookie Mix 100 g 58 0 11 0.5 30 Cornbread & Muffin Mix 100 g 81 16 6 2 10 Crispy Chicken Coating Mix 100 g 21 3 2 0.5 2 Muffin Mix 100 g 80 0 2 0.5 5

Kinni-kwik Sunflower Flax Bread Mix 100 g 70 12 11 8 10

Pastry & Pie Crust Mix 100 g 86 0 4 1 6 Pizza Crust Mix 100 g 91 0 4 1 3 Sponge Cake Mix 100 g 77 0 0 0.2 1

102

Tapioca Rice Bread Mix 100 g 92 16 11 0.5 5 White Cake Mix 100 g 85 41 2 0.4 2 White Rice Bread Mix 100 g 85 0 6 0.5 3 Kokimo Kitchen French toast 2 slices (23 g) 16 2 4 3 0 www.kokimokitchen.com Waffles 1 waffle (46 g) 31 5 4 7 1 Kookie Karma Raw Banana Bread 2 ounces 20 14 3 18 9 www.kookiekarma.com Raw Cherry Cashew 2 ounces 20 14 3 18 9 Raw Granola Bar 2 ounces 23 21 2 15 7 Raw Carob Truffle 2 ounces 35 28 3 8 3 Raw Lemon Fig 2 ounces 23 15 4 15 8 Holistic Choco Lot 2 ounces 30 10 2 12 7

15 sug

alco Holistic Chocolate Chip 2 ounces 30 8 2 13 7

19 sug

alco Kosher Naturals Original Challah 3.5 oz (99 g) 41 11 4 7 7 Gluten-Free Bakery www.koshernaturalsfoods.com Toasted Onion 3.5 oz (99 g) 43.8 9.5 4.6 6 7.3 Chocolate Chip 3.5 oz (99 g) 47.7 18.4 4.1 13.2 6.5

103

Blueberry 3.5 oz (99 g) 43.8 15.5 4.5 8.4 7.3 Larabar All Flavors 1 bar (48 g) 27 21 5 10 3 www.larabar.com La Tortilla Factory Dark Teff Wraps 1 wrap (66 g) 31 0 3 5 2 www.latortillafactory.com Ivory Teff Wraps 1 wrap (66 g) 30 0 3 5 2 La Veneziane Pasta All Pasta 56 g 45 0 1 0.5 4 www.quattrobimbi.com Chocolate cookies 50 g 41 20 <1 9 3 Plain cookies 50 g 39 15 <1 9 3 Leda Nutrition Bars Chocolate Chip Cookies 2 cookies (25 g) 14.1 8.2 0.9 7 1 www.ledanutrition.com Golden Crunch Cookies 2 cookies (25 g) 13.1 6.2 0.9 7.3 1.1 Gingernut Cookies 2 cookies (20 g) 12.5 6.4 0.3 1.9 0.6 Coconut Cookies 2 cookies (20 g) 11.9 6.9 0.9 5.2 0.9 Choculence 20 g 11 7.3 0.7 5.9 1.5 Minton 17.5 g 9.7 6.9 0.5 5.5 1.2 Apple and cinnamon 38 g 27.3 19.1 2.4 0.4 1.8 Strawberry 38 g 27.3 19.1 2.4 0.4 1.8 Triple berry 38 g 27.3 19.1 2.4 0.4 1.8

104

Apricot 42.5 g 27.9 18.6 3.2 1.8 3.3 Banana 42.5 g 27.3 17.5 3.2 1.7 3.2 Apple and Cinnamon 42.5 g 29.8 17 3.8 0.5 3 The Lite-Ful Cheesecake Almond Amaretto Cheesecake 9" 1 slice (106 g) 22 2 1 22 9

www.thelitefulcheesecake.com serves 16 14 sug

alco (No sugar added versions) Almond Amaretto Cheesecake 7" 1 slice (99 g) 21 2 1 20 8

serves 10 14 sug

alco Blueberry Cheesecake 9" 1 slice (125 g) 22 3 1 21 7

serves 16 14 sug

alco Blueberry Cheesecake 7" 1 slice (97 g) 18 3 <1 17 6

serves 10 11 sug

alco Chocolate Bliss Cheesecake 9" 1 slice (124 g) 33 3 2 24 9

serves 16 23 sug

alco Chocolate Bliss Cheesecake 7" 1 slice (97 g) 27 2 2 19 7

serves 10 18 sug

alco Chocolate Swirl Cheesecake 9" 1 slice (106 g) 23 3 1 19 8

serves 16 14 sug

alco Chocolate Swirl Cheesecake 7" 1 slice (99 g) 22 3 <1 18 8

105

serves 10 13 sug

alco Cinnamon Cheesecake 9" 1 slice (106 g) 22 2 1 19 8

serves 16 14 sug

alco Cinnamon Cheesecake 7" 1 slice (99 g) 21 2 1 18 8

serves 10 14 sug

alco Grand Marnier Cheesecake 9" 1 slice (106 g) 22 3 <1 20 8

serves 16 14 sug

alco Grand Marnier Cheesecake 7" 1 slice (99 g) 21 3 <1 19 7

serves 10 14 sug

alco Kahlua Cheesecake 9" 1 slice (106 g) 24 4 1 20 8

serves 16 14 sug

alco Kahlua Cheesecake 7" 1 slice (99 g) 22 4 <1 19 8

serves 10 14 sug

alco Lemon Cheesecake 9" 1 slice (106 g) 20 2 <1 21 7

serves 16 14 sug

alco Lemon Cheesecake 7" 1 slice (99 g) 19 2 <1 20 7

serves 10 14 sug

alco

106

Mandarin Cheesecake 9" 1 slice (126 g) 24 4 1 19 8

serves 16 14 sug

alco Mandarin Cheesecake 7" 1 slice (97 g) 19 3 <1 15 6

serves 10 11 sug

alco Mocha Cheesecake 9" 1 slice (106 g) 22 2 <1 19 8

serves 16 14 sug

alco Mocha Cheesecake 7" 1 slice (99 g) 21 2 <1 18 8

serves 10 14 sug

alco Peanut Butter Cheesecake 9" 1 slice (115 g) 21 2 1 25 10

serves 16 14 sug

alco Peanut Butter Cheesecake 7" 1 slice (97 g) 18 2 < 1 21 8

serves 10 12 sug

alco Plain Vanilla Cheesecake 9" 1 slice (106 g) 20 2 <1 21 7

serves 16 14 sug

alco Plain Vanilla Cheesecake 7" 1 slice (99 g) 19 2 <1 20 7

serves 10 14 sug

alco Pumpkin Cheesecake 9" 1 slice (133 g) 22 2 1 23 7

serves 16 14 sug

alco

107

Pumpkin Cheesecake 7" 1 slice (97 g) 16 1 1 17 6

serves 10 11 sug

alco Strawberry Cheesecake 9" 1 slice (122 g) 21 3 1 21 7

serves 16 14 sug

alco Strawberry Cheesecake 7" 1 slice (97 g) 17 2 <1 17 6

serves 10 12 sug

alco Lucy's Sugar Cookies 4 cookies (32 g) 25 16 2 1.5 2 www.drlucys.com Cinnamon Thin 4 cookies (32 g) 25 15 2 1.5 2 Chocolate Chip Cookies 4 cookies (32 g) 24 13 2 2 2 Oatmeal Cookies 4 cookies (32 g) 21 11 2 1.5 2 Lundberg Family Farms BROWN RICE BOWLS www.lundberg.com Country Wild 210 g 65 0 6 3 6 Short Grain Brown Rice 210 g 65 1 5 2.5 5 Long Grain Brown Rice 210 g 65 1 6 3 6 PASTA All Varieties 55 g dry 40 1 4 3 4 RISOTTO- ORGANIC

108

Alfredo 1/2 cup cooked 31 2 1 0 3 Florentine 1/2 cup cooked 31 2 1 0 3 Tuscan 1/2 cup cooked 31 2 1 0 3 Porcine Mushroom 1/2 cup cooked 31 1 1 1 4 RISOTTO- ECO-FARMED Butternut Squash 1/2 cup cooked 31 2 1 1 4 Cheddar Broccoli 1/2 cup cooked 31 2 1 1 4 Garlic Primavera 1/2 cup cooked 29 1 1 1 4 Italian Herb 1/2 cup cooked 28 1 1 1 4 Creamy Parmesan 1/2 cup cooked 27 1 1 1.5 5 RICE CHIPS Sea Salt 1 oz (28 g) 18 0 <1 7 2 Fiesta Lime 1 oz (28 g) 18 1 1 7 2 Honey Dijon 1 oz (28 g) 18 1 1 7 1 Nacho Cheese 1 oz (28 g) 18 0 1 7 2 Pico de Gallo 1 oz (28 g) 18 0 <1 7 2

109

Santa Fe BBQ 1 oz (28 g) 18 0 <1 7 2 Sesame Seaweed 1 oz (28 g) 18 0 <1 7 2 Wasabi 1 oz (28 g) 18 1 1 6 2 CEREAL

Purely Organic Hot' n Creamy 1/2 cup (45 g

dry) 32 0 3 1.5 3 Rice Cereal FLOUR Brown Rice 1/4 cup (31 g) 22 1 2 1.5 2 SYRUP Brown Rice 2 tbsp (43 g) 36 22 0 0 0 RICE CAKES- ORGANIC Brown Rice- Lightly Salted 1 cake (18.5 g) 15 0 1 0 1 No Salt Brown Rice 1 cake (18.5 g) 16 0 1 0 1 Wild Rice- Lightly Salted 1 cake (18.5 g) 15 0 1 0 1 Tamari and Seaweed 1 cake (18.5 g) 15 0 1 0 1 Caramel Corn 1 cake (18.5 g) 15 0 1 0 1 Flax and Tamari 1 cake (21 g) 17 1 1 1 2

110

Cinnamon Toast 1 cake (20.7 g) 18 3 1 0.5 1 Mochi Sweet 1 cake (18.5 g) 15 0 1 0 1 Popcorn 1 cake (18.5 g) 16 0 1 0 1 Sesame Tamari 1 cake (19.6 g) 16 0 2 0.5 2 Sweet Green Tea & Lemon 1 cake (20.5 g) 17 2 1 0 1 Koku Seaweed 1 cake (19.6 g) 16 <1 1 0 2 RICE CAKES- ECO-FARMED Brown Rice-Lightly Salted 1 cake (18.5 g) 15 0 1 0 1 No Salt Brown Rice 1 cake (18.5 g) 14 0 0 0 1 Honey Nut 1 cake (20.7 g) 18 2 1 0.5 2 Apple Cinnamon 1 cake (20.7 g) 18 2 1 0.5 2 Buttery Caramel 1 cake (20.7 g) 18 2 1 0.5 2 Sesame Tamari 1 cake (19.6 g) 16 0 2 0.5 2 Toasted Sesame 1 cake (19.6 g) 15 0 1 0 2 RICE- ORGANIC (DRY) Short Grain Brown 1/4 cup (51 g) 40 1 3 1.5 3

111

Long Grain Brown 1/4 cup (49 g) 38 0 3 1.5 4 Brown Sweet 1/4 cup (51.4 g) 40 0 2 1.5 4 Brown Jasmine 1/4 cup (45 g) 34 1 2 2 4 White Jasmine 1/2 cup (45 g) 36 0 1 0.5 3 California Sushi 1/4 cup (45 g) 36 0 1 0.5 3 Brown Basmati 1/4 cup (46 g) 34 1 2 1.5 4 White Basmati 1/4 cup (50 g) 38 0 1 0.5 4 Golden Base Brown 1/4 cup (45 g) 34 0 1 1 3 Long Grain White 1/4 cup (45 g) 36 0 0 0 4 RICE- ECO-FARMED Short Grain Brown 1/4 cup (51 g) 40 0 3 1.5 3 Long Grain Brown 1/4 cup (48 g) 37 0 3 2 3 White Arborio 1/4 cup (56 g) 43 0 1 1 6 Brown Basmati 1/4 cup (49 g) 38 0 2 2 4 White Basmati 1/4 cup (51 g) 41 0 0 0.5 4 White Jasmine 1/4 cup (45 g) 36 0 0 0.5 3 Wild Rice 1/4 cup (45 g) 33 1 2 1 6

112

Quick Wild 1/4 cup (45 g) 33 1 2 0.5 6 Basmati & Wild 1/4 cup (45 g) 34 n/a 2 0.5 4 Wehani & Wild 1/4 cup (45 g) 35 n/a 2 1 4 Wild Blend 1/4 cup (45 g) 35 0 3 1.5 4 Country Wild 1/4 cup (45 g) 35 0 3 1.5 3 Black Japonica 1/4 cup (45 g) 35 0 3 1.5 3 Jubilee 1/4 cup (51 g) 39 0 3 1.5 4 Wehani 1/4 cup (49 g) 37 1 3 1.5 4 Olde World Pilaf 1/4 cup (45 g) 33 1 4.5 1.5 5 Maplegrove Farms Gluten-Free Pancake Mix 1/4 cup (38 g) 4 2 0 4 www.maplegrove.com Marisposa Almond Biscotti 2 biscotti (38 g) 29 12 1 3 3 www.mariposabaking.com Coconut Lemon Square 1/2 square (28 g) 15 10 1 4 1

Brownies- Triple Chocolate 1/2 brownie (32

g) 17 12 1 7 2

Brownies- Walnut 1/2 brownie (32

g) 17 12 1 8 2

Brownies- Mocha 1/2 brownie (32

g) 18 13 1 6 1

113

Sour Cream Coffeecake 1/4 cake (51 g) 25 16 1 9 2 Pumpkin Bread 1/5 loaf (57 g) 31 19 1 3.5 2 10 " Pizza Crust 1 slice (57 g) 26 1 2 1 2 Plain Bagel 1/2 bagel (75 g) 38 5 3 7 3 Crostini 1/2 oz (14 g) 7 1 0 2 1 Lemon Poppyseed Tea Loaf 1/5 loaf (48 g) 27 14 1 8 3 Morning Tea Loaf 1/5 loaf (45 g) 24 13 1 8 2

Mary's Gone Crackers Crackers- All Flavors 13 crackers (30

g) 21 0 3 5 3 www.marysgonecrackers.com Gone Crackers Crumbs 1/3 cup (30 g) 20 0 3 3.5 3 Sticks and Twigs Chipotle Tomato 15 pieces (30 g) 20 0 4 5 4 Sticks and Twigs Sea Salt 15 pieces (30 g) 21 0 4 5 4 Sticks and Twigs Curry 15 pieces (30 g) 20 0 4 5 4 Mr. Krispers Sea Salt and Pepper Chips 1 oz (about 37) 20 2 <1 3.5 1 www.gitfood.com Sour Cream and Onion Chips 1 oz (about 37) 20 2 <1 3.5 2 Nacho Chips 1 oz (about 37) 21 3 1 3 2 Barbeque Chips 1 oz (about 37) 21 3 <1 2.5 1

114

Mrs. Leepers Beef Stroganoff 3/4 cup as pkg 30 2 1 1.5 3 www.mrsleepers.com (42 g) Beef Lasagna 3/4 cup (36 g) 27 4 2 1 3 Cheeseburger Mac 3/4 cup (47 g) 34 5 2 1 4 Creamy Tuna 3/4 cup (42 g) 28 2 2 4.5 2 Chicken Alfredo 3/4 cup (40 g) 27 2 1 3.5 3 Mac & Cheese 3/4 cup (66 g) 43 <1 2 3 7 Mrs. May's Strawberry Trio Bar 35 g 14 6 2 12 5 www.mrsmays.com Blueberry Trio Bar 35 g 15 6 2 12 5 Cranberry Trio Bar 35 g 14 6 2 12 5 Tropical Trio Bar 35 g 14 6 2 12 5 Myrna's Skinny Crisps White Sesame 4 crackers (14 g) 4 1 2 5 4 www.skinnycrisps.com Brownie Crisps 3 crackers (8 g) 9 4 2 4.5 2 Cinnamon Crisps 4 crackers (14 g) 5 1 2 4.5 2 Plain Jane 4 crackers (14 g) 5 1 2 4.5 2 Seeded 4 crackers (14 g) 4 1 2 5 3 Toasty onion 4 crackers (14 g) 5 1 2 4.5 2

115

Namaste foods Sugar Free Muffin Mix 33 g mix 26 <1 1 1 2 www.namastefoods.com Blondies Mix 36 g mix 32 19 <1 0 <1 Bread Mix 46 g mix 37 4 2 1 2 Cookie Mix 23 g mix 20 9 <1 0 <1 Pizza Crust Mix 28 g mix 22 0 1 0 <1 Vanilla Cake Mix 46 g mix 41 17 <1 0 1 Chocolate Cake Mix 46 g mix 39 23 2 1 1

Biscuits, Piecrusts and More Mix 1/3 cup (38 g

mix) 30 <1 2 0.5 2

Perfect Flour Blend 1/3 cup (43 g

mix) 34 0 2 0.5 2 Toffee Vanilla Frosting 37 g 29 27 0 4.5 0 Chocolate Fudge Frosting 41 g 28 24 2 6 1 Spice Cake Mix 46 g mix 37 8 <1 0 <1 Brownie Mix 36 g mix 31 20 2 0.5 1 Waffles and Pancake Mix 49 g mix 40 1 1 0.5 2 Muffins 38 g 32 9 1 0.5 1 Pasta Pisavera 64 g 39 <1 2 12 5

116

Taco Pasta 62 g 38 <1 2 12 4 Say Cheez 64 g 37 <1 2 11 4 Brownie Mix 38 g mix 31 20 2 0.5 1 Natural Nectar Crackle bred 3 crackers (14 g) 12 1 0 0 1 www.natural-nectar.com Nature's Path Homestyle Waffles 2 waffles (70 g) 26 3 1 7 2 www.naturespath.com Mesa Sunrise Waffles 2 waffles (70 g) 34 4 1 7 2 Organic Buckwheat Waffles 2 waffles (70 g) 29 4 1 6 2 Organic Animal Cookies Vanilla 9 cookies (28 g) 20 8 <1 4 2 Whole O's Cereal 2/3 cup (30 g) 25 4 3 1.5 2 Crispy Rice Cereal 3/4 cup (30 g) 24 2 2 1.5 2 Mesa Sunrise Cereal 3/4 cup (30 g) 24 4 3 1 3 Honey'd Corn Flakes 3/4 cup (30 g) 26 4 2 0 2 Crunchy Vanilla Sunrise 2/3 cup (30 g) 25 7 3 1 2 Crunchy Maple Sunrise 2/3 cup (30 g) 25 7 3 1 2 New Morning Cocoa Crispy Rice Cereal 3/4 cup (30 g) 26 10 1 0.5 2 www.usmillsllc.com Northern Quinoa Quinoa (dry) 1/4 cup (34 g) 24 1 3 2 5

117

Corporation www.quinoa.com Nugo Nutrition Gluten-Free Dark Chocolate 1 bar 27 13 4 5 9 www.nugonutrition.com Trail Mix

Gluten-Free Dark Chocolate Crunch 1 bar 28 13 5 3 9

Gluten-Free Carrot Cake 1 bar 27 13 3 3 9 Nu- World Foods Amaranth Side Serve- Garlic Herb 2 cups 27 0 5 2 7 www.nuworldfoods.com

Amaranth Side Serve- Savory Herb 2 cups 26 0.2 4 2 7

Amaranth Side Serve 2 cups 26 1 4 2 7 Spanish Tomato Amaranth Breadcrumbs 1/4 cup (28 g) 22 0 3.3 1.8 5 Puffed Amaranth 1 cup (23 g) 15 0 3 1 6 Toasted Amaranth Bran Flour 1/4 cup (32 g) 18 0 3 1 5 Flatbread Amaranth-Garbanzo 1 piece (56 g) 28 1.4 6 4 8 Flatbread Amaranth-Buckwheat 1 piece (56 g) 30 0.4 5 4 7 Flatbread Amaranth-Sorghum 1 piece (56 g) 30 0.2 5 4 7 Ogran GOURMET PASTA- DRY www.orgran.com Gourmet Rice Spirals 62.5 g 50 <1 3 <1 4.4

118

Vegetable Rice Spirals 62.5 g 49 <1 3 1 4.25 Vegetable Rice Penne 62.5 g 49 <1 3 1 4.25 Garlic & Parsley Rice Shells 62.5 g 49 <1 3 <1 4.25 Corn & Spinach Rigati 62.5 g 51 1 2 1 3.8 Corn & Vegetable Shells 62.5 g 45 <1 2 <1 3.6 Corn & Vegetable spirals 62.5 g 51 <1 2 <1 3.6 Rice & corn vegetable animal 40 g 31 <1 1 <1 3.6 shape pasta Rice & corn vegetable corkscrew 62.5 g 48 <1 2 <1 5.6 Pasta Rice & corn Risoni garlic & herb 50 g 48 <1 1.4 <1 4.5 RICE AND CORN PASTA RANGE Spirals, Macaroni, Tortelli, Penne 62.5 g 50 <1 2 <1 3.5 Mini Lasagna Sheet 50 g 39 <1 2 <1 4 Spaghetti Noodles 62.5 g 51 1 1.5 <1 5.5 Garden Herb & Spinach Shells 62.5 g 47 <1 1.5 <1 5 Vegetable spiral 62.5 g 48 <1 2 <1 5.6

119

Corkscrew 62.5 g 49 <1 2 <1 5 BUOMTEMPO PASTA RANGE All Varieties STONE GROUND PASTA Rice & Millet Spirals 62.5 g 48 1 3 1 4.4 Buckwheat Spirals 62.5 g 46 3 3 1 8 SUPER GRAIN PASTA Multigrain Quinoa Penne 62.5 g 44 <1 2 1 5.6 Multigrain Amaranth Spiral 62.5 g 45 <1 2 1 5 ITALIAN STYLE PASTA RANGE Rigati, Shells 62.5 g 46 <1 1 <1 4 Spaghetti no. 5 55 g 41 <1 1 <1 3.5 ESSENTIAL FIBER PASTA RANGE Spiral, Penne 62.5 g 40 <1 10 1 4.3 CRISPBREADS Corn 14 g 12 <1 <1 <1 1

120

Rice & Garden Herb 14 g 11 <1 <1 <1 1.2 Rice 20 g 16 <1 <1 <1 1.7 Rice & Cracked pepper 14 g 11 <1 <1 <1 1 Salsa Corn 14 g 11 <1 <1 <1 <1 CRISPIBITES All Varieties 12 g 8 <1 <1 <1 <1 PACKET MIXES Falafel Mix 40 g 26 3 3 <1 8 No Egg (egg replacer) 3 g 2.4 <1 <1 <1 <1 Pizza and Pastry Multimix 37.5 g 29 <1 <1 <1 3.5 All Purpose Crumbs 25 g 20 <1 <1 <1 1.7 Custard Mix 5 g 4 <1 <1 <1 <1 Gravy Mix 7.5 g 6 <1 <1 <1 <1 Apple & Cinnamon Pancake Mix 37.5 g 31 3 <1 <1 <1 Chocolate Cake mix 58 g 26.3 13 <1 2 <1 Chocolate Muffin Mix 37.5 g 17 8 <1 1 <1 Lemon Poppyseed Muffin Mix 37.5 g 17 8 <1 1 2.2

121

Chocolate mousse mix 24 g 20 12 <1 <1 <1 Gluten-free gluten 10 g 6 <1 <1 <1 <1 Vanilla Cake Mix 58 g 26.3 13 <1 2 <1 Pasta & Tomato Sauce Basil 30 g 22 13 <1 <1 2 Corn Bread & Muffin Mix 31 g 24 6 1 <1 1.1 Crispy Corn Crumbs 25 g 19 <1 <1 <1 1.7 All Purpose Pastry Mix 25 g 20 <1 <1 <1 <1 BREAD & FLOUR MIXES Easy Bake Bread Mix 26.5 g 22 2 1.5 <1 <1 Alternative Grain Wholemeal 26.5 g 17 1 2 <1 1.2 Bread Mix Self-Raising Flour 40 g 35 <1 n/a <1 <1 Plain Flour 40 g 35 <1 n/a <1 <1 COOKIES Biscotti-Amaretti 7.5 g 5 2 <1 2 <1 Biscotti- Classic Chocolate 7.5 g 5 2 <1 2 <1

122

Classic Chocolate Cookies 50 g 32 13 2 12 1.3 Outback Animal Choc Cookies 17 g 12 5 2 2 <1 Outback Animal Vanilla Cookies 17 g 12 4 2 2 <1 Mini Outback Animals- multi 22 g 15 6 3 2 1.1 Mini Outback Animals-Vanilla 22 g 15 5 3 3 <1 Itsy Bitsy Bears 17 g 11 4.5 2 3 1 CEREALS Multigrain O's with Quinoa 25 g 20 2 2 3 2.3 FRUIT & FRUIT FILLED BARS Fruit Filled Blueberry Bar 50 g 31 22 3 <1 2.2 Fruit Filled Apricot Bar 50 g 28 19 3 <1 2.2 Wild Raspberry Fruit Filled Biscuits 19.5 g 10 7 <1 3 1 MISCELLANEOUS PRODUCTS

Canned Spaghetti in Tomato Sauce 220 g 27 8 2 <1 5.3

Canned Spaghetti in Tomato & Basil 210 g 28 8 2 1 4.8

Canned Spirals in Tomato Sauce 220 g 27 8 2 <1 5.3

123

Molasses Licorice 20 g 14 11 <1 <1 <1 Ready Meal Vegetable Bolognese 380 g 89 9 4 8 14.8 Ready Meal Tomato & Basil Pasta 380 g 89 9 4 11 10.3 SOUPS FOR CUP Garden Vegetable Soup 200 ml 5 <1 <1 <1 0 Tomato Soup 200 ml 13 9 <1 <1 1 Sweet Corn Soup with Chives 200 ml 13 5 <1 <1 <1 Organic Bistro Whole Life Spiced Chicken Morocco 1 container 47 5 7 11 26 Meals www.theorganicbistro.com Jamaican Shrimp Cake 1 container 49 11 6 7 18 Pasta Puttanesca 1 container 57 6 9 6 12 Wild Salmon 1 container 41 7 8 23 35 Ginger Chicken 1 container 53 15 6 17 31 Sockeye Salmon Cake 1 container 39 7 8 16 28 Savory Turkey 1 container 43 5 8 14 35 Chicken Citron 1 container 53 15 6 17 31 Pamela's Extreme Chocolate Mini Cookies 4 cookies (28 g) 17 11 1.7 7 1 www.pamelasproducts.com Chocolate Chip Mini Cookies 5 cookies (28 g) 19 11 0.5 7 1

124

Ginger Mini Snapz 5 cookies (28 g) 21 13 0.5 4 1 Shortbread Swirl 1 cookie (23 g) 14 5 0.5 7 1 Butter Shortbread 1 cookie (23 g) 14 4 0.5 7 0.5 Lemon Shortbread 1 cookie (23 g) 15 5 0.5 6 0.5 Chunky Chocolate Chip Cookies 1 cookie (23 g) 14 7 0.5 6 1 Peanut Butter Cookies 1 cookie (23 g) 11 7 0.5 5 3 Chocolate Chip Walnut Cookies 1 cookie (23 g) 13 6 0.5 7 1 Pecan Shortbread 1 cookie (23 g) 14 5 0.5 8 1 Ginger Cookies 1 cookie (23 g) 15 5 0.5 5 1

Chocolate Chunk Pecan Shortbread 2 cookies (33 g) 20 7 1 11 1

Espresso Chocolate Chunk Cookies 2 cookies (33 g) 22 13 1 8 1

Dark Chocolate-Chocolate Chunk 2 cookies (33 g) 21 14 1.5 9 1 Cookies Spicy Ginger Cookies 2 cookies (33 g) 23 12 1 6 1 Old Fashioned Raisin Walnut 2 cookies (33 g) 23 12 1 6 1 Cookies Peanut Butter Chocolate Chip 2 cookies (33 g) 20 12 1 10 3

125

Cookies

Panderos Delights Original and Lemon Flavors 16 cookies (30

g) 22 7 0 2.5 <1 www.panderosdelights.com

Chocolate Chip 16 cookies (30

g) 23 8 0 3 <1 Papadini Pasta Pasta 2 oz (56.7 g) 35 6 6 0.5 13 www.papadinipasta.com Pastariso Dolphin Rice Macaroni & Cheese 56 g dry 35 6 3 2 8 www.maplegrovefoods.com Rice Mini Shells 56 g dry 35 6 3 2 8

Pastato Panda Potato Mac & Cheese 56 g dry 35 6 3 2 8

Pastato Tiger Potato Mini Shells 56 g dry 35 6 3 2 8 Organic Brown Rice Pastas 2 oz (56 g dry) 42 3 3 0.6 4 Pastato Elbows and Spaghetti 2 oz (1/8 cup) 42 3 5 0.8 4 Patsy Pie Almond Biscotti per biscuit (29 g) 16 7 1 2.5 2 www.patsypie.com Cranberry Orange Biscotti per biscuit (28 g) 16 7 0 1.1 2 Chocolate Chip Biscotti per biscuit (29 g) 17 9 0 2 2 Almond Raisin Biscotti per biscuit (30 g) 17 8 1 2.5 2 Pecan Biscotti per biscuit (26 g) 14 7 1 3 2

126

Raisin per biscotti (28

g) 17 8 0 4.5 1

Chocolate Chip Cookie per 1 cookie (28

g) 14 12 1 8 1

Peanut Butter Cookie per 1 cookie (29

g) 14 7 1 8 3

Snappy Ginger Cookie per 1 cookie (28

g) 19 11 0 3.2 1

Lemon Shortbread Cookies per 1 cookie (28

g) 15 6 0 7 1

Double Chocolate Mini Brownies per brownie (30

g) 16 11 1 6 2 Morning Glory with Flax Mini Muffin Per muffin (30 g) 17 6 1 2.5 1 Perfect 10 Bars Apricot Natural 1 bar (50 g) 27 20 4 10 5 www.perfect10bars.com Apple Cinnamon Natural 1 bar (50 g) 29 21 5 10 4 Lemon Natural 1 bar (50 g) 24 18 5 12 5 Cranberry Natural 1 bar (50 g) 17 11 4 10 4 Cherry Natural 1 bar (50 g) 27 20 3 10 4 Cranberry Bliss 1 bar (50 g) 26 20 4 12 4 Lemon Bliss 1 bar (50 g) 24 18 5 12 5 Apricot Bliss 1 bar (50 g) 29 24 5 9 5

127

Perky's 100% Natural Perky O's- Original 3/4 cup (33 g) 28 2 3 1 2 Cereal www.perkysnaturalfoods.com Perky O's- Apple Cinnamon 3/4 cup (33 g) 27 7 2 2.5 2 Nutty Flax 3/4 cup (55 g) 44 2 7 3 5

Prana Bars Apricot Goji 1 bar/1.7 oz/ 48

g 26 16 3 13 4 www.pranabars.com

Apricot Pumpkin 1 bar/1.7 oz/ 48

g 23 16 2 11 5

Cashew Almond 1 bar/1.7 oz/ 48

g 22 14 3 14 5

Cinnamon Apple 1 bar/1.7 oz/ 48

g 28 11 4 12 4

Coconut Acai 1 bar/1.7 oz/ 48

g 26 18 3 13 4

Pear Ginseng 1 bar/1.7 oz/ 48

g 21 12 4 15 5 PureFit Nutrition Bars Berry Almond Crunch 1 bar (56.7 g) 26 16 3 6 18 www.purefit.com Almond Crunch 1 bar (56.7 g) 25 15 3 6 18 Chocolate Brownie 1 bar (56.7 g) 27 16 2 4.5 18 Peanut Butter Crunch 1 bar (56.7 g) 26 14 2 7 18 Purfoods Turkey Bolognese & Rice Noodle 1 portion 37 9 4 17 28 www.purfoods.com

128

Vegetable Ratatouille & Chicken 1 portion 16 9 5 8 29 Pork Rosemary & Sweet Potato 1 portion 39 3 4 18 29 Almond Snack 1 portion 5 1 3 15 6 Cinnamon Crackers 1 portion 29 1 2 3 1 Ginger Cookies 1 portion 20 10 0 4 2 GF Granola Bar 1 portion 19 12 3 10 2 Ranch Soy Crisps & Dip 1 portion 8 2 2 8 7 Turkey Ham & Brown Rice Salad 1 portion 29 5 4 7 18 Beef Chili Tostada & Salsa 1 portion 20 3 6 10 14 Chili Beef Steak & Sweet Potato 1 portion 45 15 7 17 27 London Broil & Squash, Potato 1 portion 37 7 9 16 25

Breakfast Skillet & Turkey Ham, Egg 1 portion 30 3 3 5 20

Buckwheat Blini & Ricotta, Apple, 1 portion 50 10 4 12 23 Turkey Corned Beef Hash & Potato 1 portion 37 2 5 12 29 Potato Frittata & Cheddar, Ham 1 portion 40 20 6 18 32 Tomato Basil Omelet & Pastrami 1 portion 33 6 5 10 23

129

Vegetable Omelet & Pear 1 portion 32 18 6 12 18 Western Style Omelet & Turkey 1 portion 24 13 3 18 26 BBQ Chicken & Tomato Zucchini 1 portion 11 3 2 6 34 Quejos Dairy Free Pizza (10-inch Shell) 100 g/ 3.5 oz 48 0 0 8 2 www.quejos.com Dairy Free Tropical Treat Bun 3 oz (85 g) 46 0 1 7 2

Dairy Free Flaxseed & Almond Bun 3 oz (85 g) 44 2 2 7 3

Dairy Free Spinach & Onion Bun 3 oz (85 g) 44 2 1 5 2 Soya Plain Bun 3 oz (85 g) 38 0 0 7 3 Soya Fresh Jalapeno Bun 3 oz (85 g) 38 0 0 7 3

Soya Sundried Tomato & Basil Bun 3 oz (85 g) 39 0 1 7 3

Soya Flaxseed & Almond Bun 3 oz (85 g) 37 0 1 8 4 Soya Spinach & Onion Bun 3 oz (85 g) 38 0 0 7 3 Extra Cheese Bun 3 oz (85 g) 36 1 0 9 7 Fresh Jalapeno Bun 3 oz (85 g) 36 1 0 9 5 Flaxseed & Almond Bun 3 oz (85 g) 36 1 1 9 6 Spinach & Onion Bun 3 oz (85 g) 37 1 0 9 5

130

Sundried Tomato and Basil Bun 3 oz (85 g) 37 1 1 9 5 Fresh Garlic Bun 3 oz (85 g) 38 1 0 8 5 Black Olive Bun 3 oz (85 g) 37 1 0 8 5 Pizza (10-inch Shell) 3 1/2 oz (100 g) 42 1 0 10 8

Quinoa Corporation Ancient Harvest Whole Grain Quinoa 1/4 cup (42 g) 31 3 3 2.8 6

www.quinoa.net Raw Revolution All Natural Tropical Mango 1 bar/1.6 oz/46 g 25 15 3 10 5 Live Food Bar www.rawindulgence.com Chocolate Chip Cookie Dough 1 bar/1.6 oz/46 g 25 16 3 10 4 Raspberry Chocolate 1 bar/ 62 g 31 17 4 15 8 Spirulina & Cashew 1 bar/ 62 g 30 10 3 16 9 Coconut & Agave Nectar 1 bar/ 62 g 28 10 3 17 7 Chocolate & Cashew 1 bar/ 62 g 29 6 4 17 8 Cashew & Agave Nectar 1 bar/ 62 g 30 10 3 16 7 Chocolate & Coconut 1 bar/ 62 g 30 8 4 17 7 Hazelnut & Chocolate 1 bar/ 62 g 29 6 4 18 8 Raisin & Chocolate 1 bar/62 g 32 10 4 14 7 Really Great Foods Classic Pancake Mix 1 large pancake 31 4 <1 0 1 www.reallygreatfoods.com

131

Vanilla Muffin Mix 29 g 23 6 <1 0 1 Apple Spice Muffin Mix 31 g 24 7 1 0 1 Maple Raisin Muffin Mix 31 g 23 9 <1 0 1 Cornbread Muffin Mix 31 g 24 6 1 0 1 Coffee Crumb Cake 43 g (1 piece) 30 16 0 0 1 Homestyle Cornbread Mix 1 piece 20 7 1 0 1 Rye Style Bread Mix 32 g (1 slice) 25 3 1 0 1 Irish Soda Bread Mix 36 g (1 piece) 25 14 0 0 1 Original White Bread Mix 1 slice 24 4 1 0 1 French Bread Mix 32 g (1 slice) 19 3 1 0 1 Brown rice bread mix 1 oz (1 slice) 22 4 <1 0 <1 Cinnamon Bread Mix 1 slice 24 5 1 0 1 Versatile Cookie Mix 1 large cookie 11 2 0 0 0 Chocolate Crinkle Cookie Mix 21 g (3 cookies) 14 8 0 0.5 1 Coconut Macaroon Mix 15 g macaroon 9 7 1 4.5 1 Flaky Pie Crust Mix 1 slice 24 5 1 0 1 Pizza Crust Mix 30 g (1 slice) 23 2 0 0 2

132

Old Time Biscuit Mix 43 g (1 biscuit) 30 4 1 0 1 Angel food cake Mix 43 g (1 slice) 31 18 0 0 1 Banana Bread Cake Mix 50 g (1 slice) 42 19 <1 0 1 Golden Cake Mix 50 g (1 slice) 44 23 0 0 1 Yellow Cake Mix 50 g (1 slice) 45 24 <1 0 1 Devil's Food Cake Mix 50 g (1 slice) 41 23 3 1 2 Chocolate Cupcake Mix 1 cupcake 42 23 3 2 2 Lemon Poppy Cake Mix 50 g (1 slice) 41 22 <1 1 1 Orange Cake Mix 43 g (1 slice) 32 20 0 0 1 Pineapple Cake Mix 43 g (1 slice) 31 17 0 0 1 White Cake Mix 43 g (1 slice) 31 18 <1 0 <1 Pound Cake Mix 41 g (1 slice) 29 16 0 0 1 Pumpkinbread Cake Mix 50 g (1 slice) 42 19 <1 0 1 Pumpkin Spice Cake Mix 45 g (1 slice) 32 17 1 0 1 Brownie Mix 25 g (1 brownie) 22 16 1 0 <1 Rice Works Chips Sea Salt 1 oz/28 g 19 0 1 6 2 www.riceworkssnacks.com 10 chips

133

Sweet Chili Flavor, Salsa Flavor, 1 oz/28 g 19 <1 1 6 2 Parmesan Flavors 10 chips Wasabi Flavor, 1 oz/28 g 20 2 1 6 2 Baked Cinnamon Flavor 10 chips Schar PIZZA CRUST www.scharelsstore.com Pizza Crust 1/3 pizza (50 g) 30 <1 2 0.5 2 WAFERS Hazelnut Wafers 1 package (50 g) 33 14 2 12 3 Cocoa Wafers 4 cookies (30 g) 19 7 1 9 1 Vanilla Wafers 4 cookies (30 g) 20 10 1 8 1 Chocolate Hazelnut Bars 1 bar (35 g) 22 14 <1 12 2 MIXES AND COATINGS Breadcrumbs 3 Tbsp (30 g) 19 1 2 4 2 Classic White Bread Mix 3 Tbsp (30 g) 23 2 2 0.5 2 CRACKERS & SNACKS Table Crackers 3 crackers (28 g) 21 2 1 3.5 <1 Italian Breadsticks 4 breadsticks 24 1 1 2.5 <1

134

(31 g) COOKIES Ladyfingers 3 cookies (30 g) 22 10 1 2 2 Chocolate Dipped Cookies 3 cookies (30 g) 21 6 1 7 1 Shortbread 4 cookies (28 g) 20 5 <1 5 <1 BREAD Classic White Rolls 1 roll (75 g) 30 3 5 5 2 Multigrain Bread 1 slice (30 g) 12 1 2 1.5 <2 Classic White Bread 1 slice (30 g) 12 3 2 1.5 <1 PASTA- DRY Tagliatte, Penne, Fusilli, Spaghetti 1/2 cup (55 g) 43 0 1 1 3 Multigrain Penne Rigate 1/2 cup (55 g) 42 0.5 1.5 1 4 Anellini 1/3 cup (50 g) 40 0 1 1.5 5 Shabtai Gourmet Apricot Roll 2 oz (57 g) 27 20 1 6 3 www.shabtai-gourmet.com Breadcrumbs 1/3 oz (9 g) 5 0 0 1.5 1 Brownie Bites 4/5 oz (23 g) 13 9 1 5 1 Brownie 1 oz (28 g) 16 13 1 6 1

135

Chocolate Chip Cookies 1 oz (28 g) 15 6 1 6 2 Chocolate Roll 2 oz (57 g) 26 23 1 20 2 Lace Cookie 1 oz (28 g) 15 11 1 9 1 Ladyfinger 1/2 oz (14 g) 7 4 0 1 1 Marble Cake 1 1/3 oz (38 g) 17 9 1 4.5 3 Meltaway Crumbs 1 oz (28 g) 17 9 1 7 1 Rainbow Cookies 1 oz (28 g) 11 8 1 8 2 Raspberry Roll 2 oz (57 g) 29 22 1 6 3 Ring Tings 1 3/4 oz (50 g) 24 17 1 13 3 Seven Layer Cake 2 oz (57 g) 25 18 1 12 3 Sponge Cake 1 1/3 oz (38 g) 17 9 1 4.5 3 Silly Yak Bakery Amaranth Bread 1 slice 23 3.7 1.6 3.9 2.8 www.sillyyakbakery.com Buckwheat Bread 1 slice 26.6 4.3 2.3 3.5 3.2 Casein-Free Rice Bread 1 slice 25.8 2.2 0.8 0.8 1.4 Classic Rice Bread 1 slice 16.1 1.4 0.5 1.9 1.3 Millet Bread 1 slice 26.5 3.3 0.8 3.5 2.8

136

Parmesan Garlic Bread 1 slice 22.1 2 0.9 2.7 2.3 Rosemary Onion Bread 1 slice 20.7 1.9 0.9 2.1 1.2 Wild Rice & Chive Bread 1 slice 21.6 1.9 1 2.2 1.4 Chocolate Chip Cookie 1 cookie 52.7 34.9 14.4 20.6 2.1 Oatmeal Cookie 1 cookie 70 42.4 6.9 23.2 4 Peanut Butter Cookie 1 cookie 50.6 22.2 1.3 12.3 3.1 Snickerdoodle Cookie 1 cookie 40.7 18.8 1.1 16.5 2.5 Banana Muffin 1 muffin 74.4 40.6 2.3 16.2 6 Brownie 1 brownie 32.3 26.9 1.1 17.7 2.9 Scones 1/2 scone 37.5 8.3 1.3 11.6 3.3 Cheesecake 1 large piece 50.4 42.5 0.4 38.1 9.2 Sour Cream Coffeecake 1 large piece 34.7 17.4 0.7 17.3 2.8 The Simply Bar Lemon Coconut 1 bar (37 g) 14 9 1 2 17 www.wellnessfoods.ca Cocoa Coffee 1 bar (37 g) 14 8 1 2 16 Peanut Butter Chocolate 1 bar (37 g) 16 10 1.5 3 16 Cinnamon 1 bar (37 g) 16 10 1 2 18 Cocoa with Raspberry 1 bar (37 g) 17 14 2 1 16

137

StarLite Cuisine Soy Taquitos- 1 piece 51 g 17 1 2 3.5 5 www.starlitecuisine.com Meatless Chicken Style Soy Taquitos- 1 piece 51 g 16 1 3 3.5 5 Chorizo & Spicy Blackbean Sunstart Bakery Caramel & Chocolate 1 slice (30 g) 18 12 1 9 1 www.sunstartusa.com Dessert Delights Chocolate Chip Crunch Cookies 1 cookie (16.6 g) 8 3 1 5 1 Think Thin Bars Chocolate Fudge 1 bar 27 0 1 8 20 www.thinkproducts.com Chunky Peanut Butter 1 bar 26 0 1 8 20 Creamy Peanut Butter 1 bar 25 0 1 8 20 Brownie Crunch, Dark Chocolate 1 bar 27 0 1 7 20 Chocolate Mudslide 1 bar 26 0 1 7 20 Toro Whole Meal Bread Mix 42 g dry mix 32 1.7 2.3 1.2 1.6 www.tasteslikerealfood.com (2 slices) Sponge Cake Mix 15 g dry mix 13 0.6 0.1 0.2 0.1 White Bread & Multi-Purpose Mix 38 g dry mix 32 1.7 0.5 1.2 0.7 Waffle & Pancake Mix 31 g dry mix 24 5 0.5 1.4 1.8 Twin Valley Mills Sorghum Flour 100 g 74.63 n/a 6.3 3.3 11.3 www.twinvalleymills.com

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Van's Gluten-free Waffles Cinnamon 2 waffles (85 g) 36 5 1 7 2 www.vansfoods.com Homestyle 2 waffles (85 g) 36 4 1 7 2 Blueberry 2 waffles (85 g) 35 5 1 6 2 Wheat-Free Flax 2 waffles (85 g) 33 4 1 8 3 Wheat-Free Buckwheat 2 waffles (85 g) 36 5 2 9 2 Mini-Waffles 3 waffles (80 g) 35 3 1 7 2 Whole Foods Gluten-free Cinnamon Raisin Bread 1 slice (50 g) 26 4 <1 5 3 www.wholefoodsmarket.com Cornbread 2 oz/ 57 g 21 5 2 7 3 Hamburger Bun 1 roll/ 4oz/ 113 g 55 6 1 10 4 Honey Oat Bread 2 oz/ 57 g 24 4 1 3.5 2 Pizza Crust 2 oz/ 57 g 24 1 3 2 4 Prairie Bread 1 slice (50 g) 23 2 <1 5 2 Sandwich Bread 1 slice (50 g) 24 3 0 4.5 3 Sourdough Bread 1 slice (57 g) 21 0 <1 3.5 2 Sundried Tomato & Garlic Bread 1 slice (50 g) 25 3 <1 4.5 3 Stuffing Cubes 4 oz/ 113 g 52 6 <1 10 6

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Blueberry Muffins 1 muffin/ 99 g 53 26 1 13 4 Cheddar Biscuits 2 oz/ 57 g 20 1 <1 9 3 Cherry Almond Streusel Muffins 1 muffin/ 99 g 52 18 6 14 8 Morning Glory Muffins 1 muffin/ 99 g 36 13 1 18 4 Cream Biscuits 2 oz/ 57 g 24 1 <1 13 2 Almond Scones 1 scone (85 g) 41 9 2 12 4 Cranberry Orange Scones 1 scone (85 g) 47 8 <1 15 3 Chocolate Chip Cookies 1 cookie/ 35 g 22 9 0 8 2 Molasses Ginger Cookies 1 cookie/ 35 g 22 10 0 7 3 Nutmeal Raisin Cookies 1 cookie/ 35 g 20 8 1 8 2 Peanut Butter Cookies 1 cookie/1.5 oz 21 11 <1 10 6 (42 g) Walnut Brownies 2 oz/ 57 g 31 18 <1 16 5 Vanilla Cupcake 1 cupcake (4 oz) 68 50 <1 22 4 Chocolate Cupcake 1 cupcake (4 oz) 64 47 <1 24 5 Banana Bread 2 oz/ 57 g 28 11 0 4.5 3 Carrot Cake 2 oz/ 57 g 25 10 <1 10 2

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Fruit & Nut Granola 2 oz/ 57 g 31 8 4 14 6 Apple Pie 2 oz/ 57 g 20 6 1 5 1 Cherry Pie 2 oz/ 57 g 18 3 0 6 1 Pecan Pie 2 oz/ 57 g 21 7 0 19 3 Pumpkin Pie 2 oz/ 57 g 27 n/a <1 10 2 Pie Crust 2 oz/ 57 g 31 0 <1 15 2 Grain/Flour Data Source Amount Cho (g) Sugar (g) Fiber (g) Fat (g) Pro (g) Almond Flour Bob's Red Mill 1/4 cup, dry 6 1 3 14 6

Amaranth Seed USDA, release 22, 2009 1/4 cup,

uncooked 31.48 0.82 3.2 3.39 6.54 Amaranth Seed USDA, release 22, 2009 ½ cup, cooked 22.99 n/a 2.6 1.94 4.67 Amaranth Flour Bob's Red Mill 1/4 cup, dry 22 0 4 1 3 Black Bean Flour Bob's Red Mill 1/4 cup. Dry 22 1 5 0 8 Buckwheat Groats, Roasted USDA, release 22, 2009 1/4 cup, dry 30.73 n/a 4.2 1.11 4.81 Buckwheat Groats, Roasted USDA, release 22, 2009 ½ cup, cooked 16.75 0.76 2.3 0.52 2.84 Buckwheat Flour USDA, release 22, 2009 1/4 cup 21.18 0.78 3 0.93 3.79 Coconut Flour Bob's Red Mill 2 Tbsp 10 0 6 1.5 2

141

Corn Flour Bob's Red Mill 1/4 cup, dry 22 0 4 1 2 Cornmeal (medium) Bob's Red Mill 1/4 cup, dry 23 0 5 1 2 Fava Bean Flour Bob's Red Mill 1/4 cup, dry 19 1 8 0.5 9 Flaxseed meal Bob's Red Mill 2 Tbsp 4 0 4 4.5 3 Garbanzo Bean Flour Bob's Red Mill 1/4 cup, dry 18 3 5 2 6 Green Pea Flour Bob's Red Mill 1/4 cup, dry 9 1 4 0 4 Hazelnut Flour Bob's Red Mill 1/4 cup, dry 5 1 3 17 4 Millet Grain USDA, release 22, 2009 1/4 cup, raw 36.42 n/a 4.2 2.11 5.51 Millet Grain USDA, release 22, 2009 ½ cup, cooked 20.59 0.11 1.1 0.87 3.05 Millet Flour Bob's Red Mill 1/4 cup, dry 22 0 4 1 3 Oats (Rolled) Cream Hill Estates 1/4 cup dry 17.25 0 2.25 1.88 3.75 Oats (Steel Cut) Cream Hill Estates 1/4 cup, dry 27.6 0 3.6 3 6 Oat Flour Cream Hill Estates 1/4 cup, dry 20 0 3 2.5 5

Quinoa Seed USDA, release 22, 2009 1/4 cup,

uncooked 27.27 n/a 3 2.58 6 Quinoa Seed USDA, release 22, 2009 ½ cup, cooked 19.7 n/a 2.6 1.78 4.07 Quinoa Flour Bob's Red Mill 1/4 cup, dry 18 0 2 1.5 4 Rice (White, Long-Grain) USDA, release 22, 2009 1/4 cup, raw 36.98 0.06 0.6 0.31 3.3

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Rice (White, Long-Grain) USDA, release 22, 2009 ½ cup, cooked 22.25 0.04 0.3 0.22 2.13 Rice Flour (White) USDA, release 22, 2009 1/4 cup 31.65 0.05 0.9 0.56 2.35 Rice (Brown, Long-Grain) USDA, release 22, 2009 1/4 cup, raw 35.72 0.39 1.6 1.35 3.67 Rice (Brown, Long-Grain) USDA, release 22, 2009 ½ cup, cooked 22.39 0.34 1.8 0.88 2.52 Rice Flour (Brown) USDA, release 22, 2009 1/4 cup 30.21 0.34 1.8 1.1 2.86 Sorghum Grain Shiloh Farms 1/4 cup, raw 33 0 5 1.5 5.5 Sorghum Flour Bob's Red Mill 1/4 cup, dry 25 0 3 1 4

Teff Grain USDA, release 22, 2009 1/4 cup,

uncooked 35.29 0.89 3.9 1.15 6.42 Teff Grain USDA, release 22, 2009 ½ cup, cooked 25.02 n/a 2.8 0.82 4.88 Teff Flour Bob's Red Mill 1/4 cup, dry 22 0 4 1 4

Wild Rice USDA, release 22, 2009 1/4 cup,

uncooked 29.96 1 2.5 0.43 5.89 Wild Rice USDA, release 22, 2009 ½ cup, cooked 17.5 0.6 1.5 0.28 3.27