December 7, 2023
Carbohydrates are an essential macronutrient for most meal plans. While the energy that simple carbs provide can burn quickly and lead to a crash, low-carb diets can leave you feeling lethargic. Grains and starches that contain complex carbs and fiber can provide sustained energy and help you feel full for longer. Find out how to save money by making the cheapest grains and starches staples of your diet.
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Save On the Cheapest Grains
Eating healthy on a budget can be challenging, but the cheapest starches and grains can help. Buying in bulk can be a good way to save money, but you should avoid overbuying affordable grains and starches. Bulk purchasing is only cost effective if you use everything you buy. Store grains in sealed jars or airtight containers and keep starches in a cool, dark place to prolong the shelf life of these foods. The good news is that many grains can last for months or even years.
Making and sticking to a meal plan can help you estimate how much of each ingredient you can reasonably expect to use over time. The Prospre app can even generate grocery lists and order groceries. Learn more about the top 10 most affordable starches and grains based on the price per kilogram. If you aren’t familiar with metric weights for cooking, remember that 1 kilogram is roughly equivalent to 2.2 pounds. Prices on this list can vary based on region, annual crop yields, and other factors.
1. White Potatoes
The average cost of conventional white potatoes is about $2 per kilogram, making this gluten-free ingredient the cheapest starch. Conventional sweet potatoes, which are technically not potatoes, can cost up to $3 per kilogram. Potatoes of any variety are some of the cheapest starches. Use the Prospre app to get nutrition facts and macronutrient profiles for potatoes or any other ingredients.
2. Cornmeal
Bulk cornmeal can cost as little as $2 per kilogram, which makes this ingredient one of the cheapest grains. Whole grain cornmeal with the germ intact is about $5 per kilogram. Corn is also gluten-free. Mix fine-ground cornmeal with your preferred type of flour to make cornbread. Medium- or coarse-ground cornmeal are better for grits or polenta.
3. Oats
Oats are a cheap and highly nutritious grain. Quick oats are more affordable than rolled oats, cook faster on account of being steamed and rolled thinner prior to drying and have a slightly smoother texture. The average price for conventional oats is around $2 per kilogram and ranges up to $6 per kilogram for organic rolled oats.
4. Barley
Edible barley is sold in hulled or pearled form. Hulling removes the inedible outer layer of the grain and retains the bran. Bulk hulled barley is one of the cheapest grains at $13 per kilogram, but preparing this ingredient requires soaking and a longer cooking time. Pearl barley is more processed, but cooks faster. The average price of pearled barley is about $20 per kilogram.
5. Flour
You can buy all-purpose flour in bulk for $2 per kilogram. Bulk whole wheat flour costs significantly more, with an average cost of $4 per kilogram. You should also expect to pay more for organic flour or flour made from gluten-free grains unless you make your own oat or rice flour by grinding these ingredients into fine powder.
6. Wheat Berries
Raw wheat berries are sold without husks but with the bran, germ and endosperm intact to preserve the high nutritional content of whole grain wheat. The price of wheat berries ranges from $2 to $8 per kilogram based on whether you buy this ingredient in bulk or smaller quantities cultivated to specific standards.
7. Bulgur Wheat
Bulgur wheat is made from wheat kernels that are cracked, parboiled and dried prior to packaging, which makes them cook faster than raw wheat berries or other whole wheat products. Bulgur ranges in price from $3 to $5 per kilogram, making it one of the cheapest grains.
8. Rice
The price of bulk white rice can be as low as $3 per kilogram. Bulk brown rice is slightly more expensive, with an average cost of $6 per kilogram. The debate over the nutritional benefits of various types of rice is ongoing, but everyone agrees that this naturally gluten-free grain is one of the most affordable grains that you can serve with almost any meal.
9. Bread
Store-bought bread can be a fast and easy source of grains. Prepared bread is more expensive than bread made from scratch, but is also more convenient. The average price of a loaf of bread is $2.50, or about $4 per kilogram. If you want to save time and money, look for commercial bread that meets your nutritional needs.
10. Quinoa
Quinoa is a complete source of protein that contains antioxidants, fiber, vitamins and minerals. The price per kilogram ranges from $4 to $7. This seed, which is similar to a grain, is more expensive than the other options on this list, but is highly nutritious.
Why To Eat the Cheapest Grains
Most grains and starches cost less than produce or protein sources. Serving the cheapest grains and starches can lower the cost of meals. Generate a meal plan with Prospre that includes affordable starches and grains to meet your calorie and macronutrient targets.
