Gluten-Free Grains

Table of Content

• Introduction

• What are Gluten Free Grains?

• Take Home Points

• FAQ on Gluten-Free Grains

Introduction

Although some grains contain gluten, there are others that are gluten-free which you can conveniently enjoy if you are following a gluten-free diet. Grains like teff, buckwheat, quinoa, oats, corn and brown rice are good examples of gluten-free grains. 

What are Gluten Free Grains?

Gluten refers to a type of protein typically found in wheat varieties, wheat products, and other types of grains like barley and rye. People with certain medical conditions like celiac disease and gluten-intolerance should avoid it in their meals. You can find most of these gluten-free grains in your local grocery stores. However, some are not popular and can only be purchased from online stores or specialty stores. Read on to find some of the best gluten-free grains you can add into your regular meals.

1. Quinoa

Generally, quinoa is a type of seed that is grain-like and is available in different colours, such as yellow, white, black, and red. Apart from being gluten-free, quinoa is high in nutritional content and is loaded with antioxidants, making it an excellent addition to your gluten-free diet. Quinoa is unique in that it is among the few plant-based foods that is a complete protein, which means it is packed with all the nine essential amino acids that the body cannot produce on its own.

Some of the minerals and vitamins you can get from quinoa include:

• Fibre

• Iron

• Calcium

• B vitamins

• Vitamin E

• Magnesium

• Potassium

Its light fluffy texture and nutty flavour makes quinoa an ideal option for preparing breakfast porridge, or taking a side dish rather than ice. You can also add it to salads or mix it with stews or soups. To get the best flavour, thoroughly rinse your quinoa before cooking. The seeds exterior coat can be bitter-tasting to expel pests and should therefore be removed before eating.

2. Oats

Oats are alternative gluten-free grains that contain a soluble fibre known as beta-glucan. Studies demonstrate that beta-glucan improves satiety feeling and slows the absorption of sugar along the digestive tract.

Further research also indicates that beta-glucan may help to lower cholesterol levels and reduce the risk of cardiovascular disease. On top of being rich in fibre, oats are also an excellent source of nutrients, such as:

• Magnesium

• Thiamine

• Phosphorous

• Zinc

There are different varieties of oats depending on how they are processed. These include: • Steel-cut

• Oat bran

• Rolled oat

• Instant or quick

• Oat flour (used in baking)

You can use oats in a number of ways. You can take a hot bowl of oats topped with berries or honey for breakfast, prepare homemade muesli or granola, or serve with risotto. You can also make a delicious combination with oats and batter for cookies or bread.

3. Corn

Corn ranks among the top gluten-free grains due to its high-fibre content, vitamins, and antioxidants like carotenoids. Since the past, different communities across the globe continue taking corn in different forms.

Corn also can be used to produce gluten-free derivatives which include: • Cornstarch

• Cornmeal

• Cornflour 

• Hominy

Some of the nutrients that corn provides include:

• Vitamin C

• Vitamin B6

• Vitamin A

• Fibre

• Folate

• Potassium

You can use corn kernels to prepare side dishes like succotash, or to make gluten-free cornbread or polenta. 

Cornstarch can be used to thicken sauces, soups and cobblers. 

When taken as popcorn, corn is a healthy and filling snack if no salt or fat has been added. Though popcorn is naturally gluten-free, some additives or flavourings used in preparation may contain some gluten. It is thus important to check the labels for such ingredients that may contain gluten or prepare your own popcorn at home.

4. Brown Rice

Rice is a popular starchy grain which is also a staple in various parts of the world. Globally, there are more than 40,000 varieties of rice. Surprisingly, all the varieties, including brown, white, black, and wild, are gluten-free.

White rice is normally milled and polished to get rid of the outer hull, while the whole grain varieties like brown and wild rice contain the hull. Whole grain rice tends to be more nutritious and contains fibre and nutrients like:

• Phosphorous

• Magnesium

• Selenium

• Manganese

• Vitamin B1

• Vitamin B6

Rice can be fluffy and chewy, or light and nutty depending on the size of the grains. You can experiment with different varieties to find the ones you enjoy the most.

5. Teff

Native to Ethiopia, teff happens to be the smallest grain in the world that is continually gaining popularity throughout the globe. Being an ancient grain that is gluten-free, teff has a low glycemic index, which means it can’t raise your blood sugar when taken in moderation. Each cup of teff contains about 10 grams of protein. Other beneficial ingredients in teff include:

• Fibre

• Iron

• Zinc

• Manganese

• Calcium

Teff can be ground into flour which is mostly used to prepare sourdough flatbread known as injera. When requesting injera at a restaurant, it is worth checking to ensure that the teff used is not mixed with other gluten-containing ingredients such as barley or wheat.

You can also use teff to prepare porridge or risotto.

6. Millet

Native to India and Africa, millet is a gluten-free grain that is continually gaining popularity across the globe. It is rich in nutritional content, offering 6 grams of protein per cup, and 2 grams of fibre per cup of cooked millet. Other nutrients found in millet include:

• Copper

• Thiamine

• Phosphorous

• Manganese

• Niacin

This delicious and nutty grain can be used as an alternative for rice or even ground into flour for baking. You can also use it to make porridge or as an alternative to cornmeal in polenta. 

7. Buckwheat

Although the name bears the word “wheat,” buckwheat is not a wheat variety and also ranks among the top in many naturally gluten-free grains and flours list. Buckwheat is derived from a type of seed known as pseudocereal. It is harvested from a flowering plant that is closely related to rhubarb.  

Beyond being as good source of fibre, buckwheat is among the best nutritious gluten-free whole grains rich in:

• Iron

• B Vitamins

• Phosphorous

• Magnesium

• Zinc

Buckwheat may have a bitter taste, but its roasted form is an excellent option for preparing a delicious breakfast cereal. You can also add it as a crunch to salads. You can use cooked buckwheat in place of rice. It can also be ground into flour and used for baking.

8. Flaxseed

Flaxseed is a versatile ingredient that can be a great addition to your gluten-free diet. With its mild, nutty flavour and crunchy consistency, you can add it to almost any recipe. 

Flaxseed is rich in nutrients and minerals that can offer numerous health benefits. They include:

• Fibre

• Thiamine

• Omega-3 fatty acids

• Copper

• Magnesium

• Phosphorous

• Selenium

• Zinc

• Vitamin B6

• Iron

• Folate

You can add flaxseed powder to water and sprinkle it over your smoothies, salads, yoghurt or baked goods. Some people prefer adding flaxseed into meat or vegetable patties when cooking.

9. Amaranth

Native to Peru, Amaranth is a protein-dense gluten-free grain. It has been cultivated for many centuries and acts as an essential ingredient for breakfast porridge in India, Mexico, Nepal and other parts across the world. 

Amaranth also contains other essential natural ingredients including:

• Selenium

• Calcium

• Magnesium

• Copper

• Phosphorous

• Iron

You can toast amaranth if you prefer a nutty flavour. Its versatility makes amaranth top among gluten-free grains for side dishes and salads. Some people also use amaranth as a hot breakfast dish that is served with maple syrup and fruits.

10. Sorghum

Sorghum is mostly cultivated as a cereal grain while some people use it as animal feed. It is also a good source of a sweetener called sorghum syrup. Furthermore, sorghum is an important ingredient in certain alcoholic drinks.

Beyond being gluten-free, sorghum comes with many beneficial plant compounds that act as antioxidants to curb oxidative stress and lower the risk of certain illnesses. 

Sorghum is also a good source of fibre and may slow the absorption of sugar in your digestive tract to keep your blood sugar at minimal and steady levels. It is also rich in protein and iron.

Sorghum can be ground into flour for baking or to replace barley in other recipes like mushroom-barley soup.

Take Home Points

You now have an answer if you have been wondering if there are gluten-free grains. If you have sensitivity to gluten or you have been diagnosed with celiac disease, following a gluten-free diet can be helpful though it can be challenging at first. Luckily, there are plenty of gluten-free foods you can incorporate into your regular meals to replace wheat, barley, and other gluten-containing foods.

On top of giving you antioxidants to lower the chances of diseases, these gluten-free grains we have listed above are highly nutritious and will be beneficial to your health. Furthermore, they are readily available at your local grocery stores although you might have to buy some online or in specialty health stores.