Gluten-Free Grains

Gluten Free Retro Image

Image source: Chipandco.com

Celiac disease results in an immune reaction in the small intestines when gluten is eaten. Gluten is a protein found in wheat, barley, and rye. When a person with celiac disease eats gluten, they risk poor absorption of nutrients and damage to the small intestine, along with unpleasant gastrointestinal side effects. About 3 million people in America have celiac disease, and more have intolerance to gluten. There is no cure for celiac disease, so if you have it, you must manage it through your diet. The health benefits of whole grains are well established – they can support heart health and reduce the risk of many chronic diseases, including asthma and type 2 diabetes. You don’t need to give up whole grains entirely on a gluten-free diet. There are many delicious, healthful substitutes for wheat, from amaranth to teff.

Quinoa (Packed full of protein – try this delicious quinoa casserole)

Cooked Quinoa

Image source: Thedelicioustruth.blogspot.com

Rice (Select brown rice for more fiber and nutrients)

Brown Rice

Image source: Recipesforrice.com

Teff (A great source of calcium and iron)

Teff Porridge

Image source: Healthnutmag.com

Buckwheat (Can help lower cholesterol levels, stabilize blood sugar, and satisfy hunger more effectively than whole wheat flour)

Cooked Buckwheat

Image source: Nami-nami.blogspot.com

Amaranth (A quarter cup, uncooked, contains 7 g of protein and lots of fiber)

Amaranth Griddle Cakes

Image source: Thebittenword.com

Millet (A half-cup, uncooked, contains just 100 calories and 3 g of protein)

Handful of Millet

Image source: Authenticselfwellness.com

Sorghum (In taste, this is probably the closest gluten-free grain to wheat – may help lower cholesterol, and it’s also a good source of fiber)

Sorghum Growing in the Field

Image source: Bosci.ohio-state.edu

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