Healthy Gluten-Free Whole Grains
Whole grains have made their mark as an important part of a healthy diet. They are naturally rich in fiber, low in fat content and can keep you feeling satiated for longer.
According to the Dietary Guidelines for Americans, at least half of ones daily servings of grains should be whole grains. However that may not always be possible for people on a gluten-free diet as most whole grain products such as bread, pasta, baked goods etc. are made of gluten-rich grains like wheat, rye and barley.
So the question here arises, how exactly do people with celiac disease or gluten sensitivity get their daily dose of whole grains?
To help ease your way, we list 5 nutritious whole grains that happen to be gluten-free too.
Amaranth: This Aztec super grain is a powerhouse of nutrients. It is high in fiber, with a single cup meeting 21 percent of one’s daily recommendation. It is also an excellent source of amino acid lysine, and other nutrients like protein, calcium, magnesium and squalene, a compound that can aid in cancer prevention.
Teff: Teff is a really small grain but contains high amounts of proteins, iron and calcium, as well as vitamin C, which is not too common to grains. What’s also worth mentioning is that this grain is gluten-free, and is made of high-resistance starch that can keep you fuller for long.
Millets: This gluten-free grain is loaded with a host of nutrients including dietary fiber, calcium, B vitamins and antioxidants. It has s sweet and nutty flavor and is suggested to be one of the most digestible and non-allergenic grains available.
Buckwheat: Unlike its name, buckwheat has nothing to do with wheat or gluten. It is a great gluten-free grain that is rich in flavonoids like rutin, B vitamins, potassium and iron. In fact it contains more iron than cereal grains and has almost twice the amount of amino acids lysine found in rice. It is also a great source of fiber and can be used infused with several recipes, including your breakfast granola.
Quinoa: Although it’s more of a seed, quinoa is referred to as a whole grain. It is also gluten-free and is rich in dietary fiber, calcium, magnesium, protein and iron. You can incorporate this versatile grain to your diet in several ways.