People affected by gluten intolerance or sensitivity cause symptoms like bloating, diarrhea, and stomach pain which adds elasticity to bread preparations. But exceptions do prevail. Let’s know about some healthy gluten-free grains that you can include in your diet.
List of gluten-free grains
Here is a handful of grains to fit into your gluten-free lifestyle-
Sorghum is grown as both a cereal grain and animal feed to produce sorghum syrup used for sweetening and in alcoholic beverages. It contains beneficial plant compounds that act as antioxidants reducing oxidative stress and lowering the risk of chronic disease. Besides, it comes rich in fiber which slows the absorption of sugar, thus keeping blood sugar levels under check, while black sorghum bran possesses significant anti-inflammatory properties, containing high-quality plant compounds.
One cup of sorghum contains 13 grams of fiber, 20 grams of protein, and 19% of the daily iron value. Sorghum is mild in flavor that can be ground into flour to bake gluten-free items as a replacement of barley in porridges.
Quinoa is a good source of fiber, a plant-based protein known for its versatility rich in antioxidants and contains all eight essential amino acids required by the body.
One cup (185 grams) of cooked quinoa provides 8 grams of protein and 5 grams of fiber. Also, the proportion of micronutrients fulfills the daily needs for magnesium, manganese, and phosphorus.
It is the ideal constituent for gluten-free crusts and casseroles whose flour finds use in pancakes, tortillas, and quick bread.
Oats are one of the best sources of oat beta-glucan, a type of soluble fibre to reduce both LDL and total cholesterol without affecting HDL cholesterol. Additionally, it also slows the absorption of sugar-lowering blood sugar and insulin levels.
One cup (81 grams) of dry oats provides 8 grams of fibre and 11 grams of protein which comes high in magnesium, zinc, selenium, and thiamine.
Apart from a hot bowl of oatmeal, it finds usage in pancakes, granola bars, or parfaits, containing extra fibre and nutrients.
Buckwheat provides plenty of antioxidants high in rutin and quercetin that helps in improving from Alzheimer, besides lowering inflammation, oxidative stress, risk factors for heart disease, high blood pressure, cholesterol, and blood sugar.
One cup (168 grams) of cooked buckwheat groats delivers 5 grams of fibre and 6 grams of protein.
You can try soba noodles to have the taste of traditional pasta or add a pinch of crunch to soups, salads, or veggie burgers.
Amaranth blocks inflammation and decreases various heart disease risk factors reducing blood triglycerides and LDL (bad) cholesterol levels.
One cup (246 grams) of cooked amaranth contains 5 grams of fibre and 9 grams of protein meeting 29% of your daily iron needs.
Rice or couscous finds a good substitute in amaranth. After cooking the grain, once chilled it can be used to thicken soups, jellies, or sauces.
Teff is high in protein which helps in promoting satiety, reducing cravings, and boosting metabolism.
One cup (252 grams) of cooked teff contains 10 grams of protein and 7 grams of fibre stuffed with plenty of B vitamins, especially thiamine.
For gluten-free baking, teff can be used to substitute wheat flour, apart from mixing with chilli.
Corn is a rich source of the carotenoids lutein and zeaxanthin, acting as antioxidants and benefits eye health by decreasing the risk of cataracts and age-related macular degeneration, preventing vision loss among old people.
One cup (149 grams) of sweet corn contains 4 grams of fibre and 5 grams of protein which is high in pantothenic acid, vitamin B6, thiamine, and manganese.
Corn can be boiled, grilled, or roasted for a healthy side dish, a well-balanced meal, enjoyed off the cob and added to a salad, soup, or casserole.
8. Brown Rice
Brown rice has more fibre and a higher amount of many micronutrients, reducing risks of diabetes, weight gain, and heart disease.
One cup (202 grams) of cooked brown rice contains 3 grams of fibre and 6 grams of protein which provides a good portion of magnesium and selenium for daily requirements.
Brown rice makes a delicious side dish on its own or can be mixed with vegetables for a wholesome fare.