Long before wheat became the default, people across Africa, Asia, Europe and the Andes were cooking with grains that most supermarkets forgot for a century. Four of them are the backbone of our gluten-free pasta: millet, sorghum, buckwheat and quinoa. They are naturally gluten-free, they have been grown for thousands of years, and they share one quality that is easy to love: their carbohydrates tend to be digested more gently than refined white flour.
Meet the four heritage grains in our pasta
- Millet – one of the oldest cultivated grains in the world, grown in China and Africa for more than 7,000 years. Mild, slightly sweet and nutty, and easy to digest. It is the main ingredient of our millet pastas.
- Sorghum – a hardy, drought-tolerant cereal from Africa and today the world's fifth most widely grown grain. It has a neutral, slightly nutty taste and is naturally rich in polyphenols.
- Buckwheat – despite its name, not related to wheat at all. It is the seed of a flowering plant related to rhubarb, used like a grain for centuries in Central and Eastern Europe.
- Quinoa – the "mother grain" of the Andes, cultivated for around 5,000 years. Like buckwheat, it is a pseudocereal: a seed that cooks and eats like a grain.
Want to dig deeper into the difference between cereals and pseudocereals? Read our guide to pseudocereals and cereals.
What does "slow carbs" actually mean?
All starchy foods are broken down into glucose, which is what gives us energy. The difference is how fast that happens. Scientists measure this with the glycaemic index (GI): how quickly a food raises blood sugar compared with pure glucose. Foods that are digested slowly release their energy more gradually, giving a gentler, longer curve instead of a sharp spike and dip.
Several things slow carbohydrate digestion down:
- Fibre – it adds bulk and slows how quickly starch reaches the digestive enzymes. Our pastas also contain psyllium husk, a well-known source of soluble fibre.
- Protein and fat in the grain – quinoa and buckwheat are notably rich in protein, which also slows digestion.
- Food structure – pasta itself is digested more slowly than bread made from the same flour, because pressing and drying creates a compact structure that enzymes need time to break down.
- Polyphenols – compounds found in sorghum and buckwheat that can slow starch-digesting enzymes.
To be honest about the science: GI values depend a lot on how a grain is processed and cooked. Buckwheat and quinoa usually sit in the low-to-medium range, while millet and sorghum can vary widely depending on the variety and processing. That is why we talk about these grains in general here – our own pastas have not been GI-tested.
Why steady energy is worth having
Large reviews of carbohydrate quality, including a major analysis published in The Lancet in 2019, found that diets richer in fibre and whole grains are linked with better long-term health outcomes. On a day-to-day level, slower carbohydrates can help you:
- Keep your energy steadier – fewer peaks and slumps after meals, which many people notice as better focus in the afternoon.
- Feel full for longer – fibre and protein both support satiety, which makes it easier to listen to your appetite.
- Support your digestion – fibre feeds the friendly bacteria in your gut and keeps things moving.
Curious about carbohydrates in general? Have a look at Are carbohydrates our friends?
More than just carbs
- Complete plant protein – buckwheat and quinoa contain all nine essential amino acids, which is rare among plant foods.
- Minerals – millet, sorghum, buckwheat and quinoa are sources of minerals such as magnesium, phosphorus and iron.
- Antioxidant compounds – buckwheat is known for rutin, and sorghum for its polyphenols.
- Naturally gluten-free – all four grains are free from gluten by nature, which makes them a safe base for people who avoid gluten (when produced without cross-contamination, as ours are in our dedicated gluten-free plant).
- Kinder to the planet – millet and sorghum are famously drought-tolerant and need fewer inputs than many modern crops.
How to make the most of slow carbs at the table
- Cook it al dente – overcooked pasta is digested faster. Our pastas need just 2–4 minutes.
- Add vegetables and legumes – more fibre on the plate slows the whole meal down.
- Pair with protein and good fats – think olive oil, nuts, seeds, beans or tofu.
- Try it cold – cooked and cooled pasta forms some resistant starch, which behaves like fibre. Pasta salad counts!
Find your heritage grain
Our millet, sorghum, buckwheat and quinoa pastas are made from our own flours, with no gluten, eggs, corn or soy, in our dedicated gluten-free plant. Explore the full gluten-free pasta range and find your favourite shape.
This article is for general information only and is not medical or dietary advice. If you have a medical condition such as diabetes, please talk to your doctor or a registered dietitian about what is right for you.
Sources
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632.
- Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434–445.
- Anitha S, Kane-Potaka J, Tsusaka TW, et al. A systematic review and meta-analysis of the potential of millets for managing and reducing the risk of developing diabetes mellitus. Front Nutr. 2021;8:687428.
- Stefoska-Needham A, Beck EJ, Johnson SK, Tapsell LC. Sorghum: an underutilized cereal whole grain with the potential to assist in the prevention of chronic disease. Food Rev Int. 2015;31(4):401–437.
- Giménez-Bastida JA, Zieliński H. Buckwheat as a functional food and its effects on health. J Agric Food Chem. 2015;63(36):7896–7913.
- Vega-Gálvez A, Miranda M, Vergara J, et al. Nutrition facts and functional potential of quinoa (Chenopodium quinoa Willd.), an ancient Andean grain: a review. J Sci Food Agric. 2010;90(15):2541–2547.
- Chiavaroli L, Kendall CWC, Braunstein CR, et al. Effect of pasta in the context of low-glycaemic index dietary patterns on body weight and markers of adiposity: a systematic review and meta-analysis. BMJ Open. 2018;8(3):e019438.
