While many of the most commonly consumed grains among us contain gluten, some cannot tolerate it well. However, Gluten is not a problem for most people, but people with celiac disease (an autoimmune disease) have a hard time digesting gluten. For people with this disease or non-celiac gluten sensitivity, gluten-free grains can be challenging.
However, there are plenty of nutritious gluten-free options and grain substitutes to enjoy that can significantly benefit your health.
Here will discuss what is gluten-free grains and why you should eat them and a list of gluten-free grains that are super healthy.
What is Gluten-Free Diet?
Gluten is a family of proteins found in wheat, barley, rye and spelt. Its name comes from the Latin word for “glue”, as it gives flour a sticky consistency when mixed with water. This glue-like property helps to make gluten sticky which gives bread its ability to rise when baked. It also gives the bread a chewy and satisfying texture.
Unfortunately, many people feel uncomfortable after eating foods containing gluten. The most severe reaction is called celiac disease.
People with gluten intolerance or celiac disease cannot tolerate it. People with other disorders such as wheat allergy and non-celiac gluten sensitivity also often avoid gluten. Of course, gluten is bad for them.
Summary: Gluten is mostly found in wheat. Rye, barley, malt and malt-derived food products (malt vinegar) also contain gluten. Gluten helps buckwheat flour acquire a stretchy texture when mixed with water. Bread is fluffy due to gluten.
Best Gluten-Free Grains And Flours List
Below is a list of gluten-free food that is easily available-
Whole grains like Sorghum, arrowroot, millet, sago, wild rice, quinoa, oats, buckwheat flour, etc.
Proteins include lentils, seeds, nuts, seafood etc. Gluten free milk, curd, cheese etc. are available in the market.
Coconut oil, olive oil, ghee, butter, avocado oil, etc. can be used for oil. Whereas apple vinegar, white vinegar etc. can be used.
Sorghum is mild in taste as well as nutritious. The most important thing is that it is gluten free, due to which it is easy to digest.
Sorghum is a nutrient. Many nutrients like minerals, proteins, and vitamin B complex are found in abundance in Sorghum . Apart from this, Sorghum also contains a lot of potassium, phosphorus, calcium and iron. Sorghum provides more nutrition in very few calories.
It’s also is high in plant compounds that may help reduce oxidative stress and lower blood sugar.
Quinoa is incredibly one of the most popular gluten-free grains. Additionally, quinoa is a good source of plant-based protein.
Quinoa is also loaded with micronutrients and provides protein and fiber. It is known as one of the healthiest ‘cereals’. It is not only gluten free but also full of antioxidants. Also contains all the essential amino acids, which helps to make it a main source of protein.
Its (Amaranth plant of colorful flowers) is a highly nutritious cereal that is a good breakfast option. Amaranth, which looks like rice, is an excellent source of protein.
If you are allergic to gluten or if you cannot digest gluten, then you should consume amaranth. It contains essential amino acids like Lysine, Methionine. Along with this, three times more fiber is found in it than in wheat. Calcium and iron are also found in abundance in it.
In addition, thanks to some impressive health benefits, amaranth may also reduce several inflammatory and heart disease risk factors.
Millet is not only gluten free but it is also considered an excellent source of B vitamins, protein, iron, fiber and antioxidants. It is a good alternative to wheat for people who are sensitive to gluten. It has also been found from many studies that millet also helps in controlling blood sugar. Apart from this, its regular consumption helps in controlling weight, maintaining energy in the body and keeping the heart healthy.
Buckwheat is a grain-like seed that is gluten-free grains as well as considered to be a great source of protein and fiber.
If you have problem in digesting gluten then you should use buckwheat instead of wheat. It contains soluble fiber which is very good for digestion.
Buckwheat provides plenty of antioxidants and is associated with a reduction in heart disease risk factors. Meanwhile, eating this routine may also help reduce the symptoms of Alzheimer’s disease and oxidative stress.
Although brown and white rice are both varieties of the same rice. In fact, both varieties are gluten-free, but studies show that brown rice is higher in fiber and protein than white rice, making it the healthiest grain.
The risk of diabetes, weight gain and heart disease can also be reduced by the consumption of brown rice.
In addition to being high in fiber, corn is one of the most popular gluten-free grains.
There is an insoluble powder inside cornflour that keeps the intestines healthy and strong. In addition, it is also high in pantothenic acid and is a good source of lutein and zeaxanthin, which may benefit eye health.
There are many foods that you can choose for a balanced diet without taking gluten. Many foods are naturally gluten-free such as fruits, vegetables, pulses, oils, milk products, etc.
Some grains, such as oats, may contain gluten, depending on where they are processed. If you eat fresh, whole, gluten-free food, and minimally processed food then you will not have any problem in gluten-free diet.
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