Introduction
Gluten is a protein found in some grains, including wheat, barley, and rye. For people with celiac disease or gluten sensitivity, consuming gluten can lead to symptoms such as bloating, diarrhea, and abdominal pain. Even if you don’t have a diagnosed sensitivity to gluten, some research suggests that it may contribute to inflammation and other health issues.
In this article, we will explore some gluten-free grains that you can add to your diet for a boost in nutrition and flavor. We’ll also discuss how to choose the healthiest options, tips for cooking with gluten-free grains, and the benefits of incorporating them into your diet. Whether you’re a seasoned gluten-free eater or new to the scene, we hope this article will give you some inspiration for tasty and nutritious meals.
10 Gluten-Free Grains You Can Easily Add to Your Diet
Switching to gluten-free grains doesn’t mean sacrificing flavor or nutrients. In fact, many gluten-free grains are packed with fiber, vitamins, and minerals. Here are ten grains that you can easily find in most grocery stores or online.
1. Quinoa
Quinoa is a popular gluten-free grain that originated in South America. It is an excellent source of protein, containing all nine essential amino acids. Quinoa is also high in fiber, magnesium, iron, and folate. It has a slightly nutty flavor and can be used in salads, soups, and even desserts.
2. Brown Rice
Brown rice is another staple gluten-free grain that is widely available. It contains fiber, B vitamins, and selenium, which is an important mineral for thyroid health. Brown rice has a slightly chewy texture and can be used in everything from stir-fries to sushi.
3. Oats
Oats are naturally gluten-free, but they may be contaminated with gluten during processing. You can find certified gluten-free oats, which are a great source of fiber, protein, and vitamin B1. Oats can be used in oatmeal, granola, and even cookies and muffins.
4. Buckwheat
Buckwheat is not related to wheat and is naturally gluten-free. It is high in protein, fiber, and minerals such as magnesium and zinc. Buckwheat has a slightly earthy flavor and can be used in pancakes, porridge, and even soba noodles.
5. Amaranth
Amaranth is a tiny seed that is high in protein, fiber, and minerals such as calcium and iron. It has a nutty flavor and can be used in salads, porridge, and baked goods.
6. Millet
Millet is a gluten-free grain that is high in magnesium and phosphorus. It has a slightly sweet flavor and can be used in pilafs, porridge, and even as a substitute for mashed potatoes.
7. Sorghum
Sorghum is an ancient grain that is naturally gluten-free. It is high in fiber, protein, and minerals such as iron and phosphorus. Sorghum has a slightly sweet flavor and can be used in pilafs, salads, and even as a substitute for popcorn.
8. Corn
While corn is not always considered a whole grain, it can still be a good source of fiber and other nutrients. Choose whole cornmeal or corn flour for the most nutritional value. Corn can be used in polenta, tacos, and even baked goods.
9. Teff
Teff is an ancient grain that is native to Ethiopia. It is high in protein, fiber, and minerals such as iron and calcium. Teff has a nutty flavor and can be used in porridge, as a gluten-free flour, and even as a base for injera, a traditional Ethiopian flatbread.
10. Wild Rice
Wild rice is technically a grass rather than a grain, but it is still a gluten-free option that is high in protein, fiber, and minerals such as folate and magnesium. Wild rice has a chewy texture and can be used in salads, soups, and casseroles.
Unpacking Gluten-Free Grains: A Guide to Choosing Healthy Options
While all of the grains above are gluten-free, not all gluten-free products are created equal. Here are some tips for finding the healthiest gluten-free grains.
1. Check the Nutrition Label
Many gluten-free products are highly processed and may contain added sugars, salt, and unhealthy fats. When choosing gluten-free grains, look for products that are minimally processed and contain whole grains.
2. Look for Certification
Products that are certified gluten-free have been tested and verified to contain less than 20 parts per million of gluten, which is the threshold for people with celiac disease. Look for certification labels from groups such as the Gluten-Free Certification Organization or the National Celiac Association.
3. Consider Nutrient Content
Some gluten-free grains may be better sources of certain nutrients than others. For example, millet and teff are high in iron, while quinoa and buckwheat are high in protein. Consider your nutritional needs and choose grains accordingly.
4. Experiment with Different Brands
Quality can vary among gluten-free products, so don’t be afraid to try different brands to find ones that you like. Some brands may have different textures or flavors, so find ones that work well for your cooking needs.
Exploring the Benefits of Gluten-Free Grains for People with Celiac Disease
For people with celiac disease, consuming gluten can cause damage to the lining of the small intestine and lead to nutrient deficiencies. Here are some gluten-free grains that are especially beneficial for people with celiac disease.
1. Quinoa
Quinoa is a good source of protein, which can be especially important for people with celiac disease who may have difficulty absorbing nutrients. Quinoa is also high in fiber, which can help with digestion and bowel regularity.
2. Buckwheat
Buckwheat is high in flavonoids, which are antioxidants that have been shown to have anti-inflammatory effects. People with celiac disease may have higher levels of inflammation, so adding more anti-inflammatory foods to their diet may be beneficial.
3. Amaranth
Amaranth is high in calcium, which can be an important nutrient for people with celiac disease who may be at risk for osteoporosis. Amaranth is also a good source of fiber, protein, and iron.
Going Beyond Rice: A Round-Up of Gluten-Free Grains for Your Pantry
While the ten grains we’ve discussed so far are great staples, there are plenty of lesser-known gluten-free grains that can add interest and flavor to your meals. Here are a few to try.
1. Fonio
Fonio is an ancient grain that is native to West Africa. It is high in protein, fiber, and iron, and has a nutty flavor. Fonio can be used in porridge, salads, and even as a substitute for couscous.
2. Job’s Tears
Job’s tears is a gluten-free grain that is native to Asia. It is a good source of protein, fiber, and minerals such as niacin and magnesium. Job’s tears has a mild flavor and can be used in soups, stews, and even as a substitute for barley in risotto.
3. Montina
Montina, also known as Indian ricegrass, is a gluten-free grain that is native to the Western United States. It is high in protein, fiber, and iron, and has a slightly nutty flavor. Montina can be used in baked goods, porridge, and even as a substitute for breadcrumbs.
A Beginner’s Guide to Learning About Gluten-Free Grains and How to Cook With Them
If you’re new to gluten-free eating, cooking with gluten-free grains may seem intimidating. Here are some tips to get you started.
1. Experiment with Cooking Times and Ratios
Gluten-free grains may require different cooking times and liquid ratios than gluten-containing grains. Start with the package instructions and adjust as needed. For example, some grains may require more liquid or a longer cooking time to become tender.
2. Store Grains Properly
Gluten-free grains can go rancid quickly if not stored properly. Keep them in airtight containers in a cool, dry place. Some grains, such as quinoa and amaranth, can be stored in the freezer to extend their shelf life.
3. Experiment with Flavors
Don’t be afraid to add herbs, spices, and other flavorings to your gluten-free grains. They can be a blank canvas for a variety of cuisines, from Indian to Latin American.
4. Substitute Wisely
If you’re used to cooking with gluten-containing grains, it may take some experimentation to figure out how to substitute gluten-free grains. However, many gluten-free grains can be used in similar ways as their gluten-containing counterparts. For example, rice or quinoa can be used in place of couscous or bulgur in tabbouleh.
Why Gluten-Free Grains Are a Great Alternative for Those Looking to Cut Down on Gluten Consumption
Even if you don’t have celiac disease, you may be considering cutting back on gluten for other health reasons. Gluten-free grains can be a great way to do so without sacrificing flavor or nutrition. Here are some reasons why.
1. Boost Nutrient Intake
Gluten-free grains can be a good source of fiber, protein, vitamins, and minerals. They can also provide variety to your diet, which can help ensure that you’re getting a range of nutrients.
2. Reduce Inflammation
Some research suggests that gluten may contribute to inflammation, which is a risk factor for a variety of chronic diseases. Cutting back on gluten and incorporating more anti-inflammatory foods may be beneficial for overall health.
3. More Whole Foods, Less Processed Foods
Many gluten-containing foods are highly processed and may contain added sugars, unhealthy fats, and other additives. By cutting back on gluten, you may be reducing your intake of these less-than-healthy foods.
Conclusion
Adding gluten-free grains to your diet can be a great way to boost your overall health and add variety to your meals. From quinoa to fonio, there are plenty of options to choose from. Experiment with different grains and find ones that work well for your cooking style and nutritional needs. Whether you’re looking to cut back on gluten or need to avoid it due to celiac disease, incorporating more gluten-free grains can be a delicious and nutritious addition to your diet.
