There are many reasons why an individual may choose to avoid gluten-containing grains in their fueling plan, including having an autoimmune disorder like Celiac disease, a non-celiac Gluten sensitivity, a gluten intolerance, or they just find they feel better without having gluten-containing grains.
Avoiding gluten, the proteins found in grains (and their derivatives) like wheat, barley, rye, and triticale isn’t necessary for every person. Whether you choose to avoid gluten or happily include it in your diet, there are many great gluten-free grains that are important to include in your fueling plan to add nutritional value, fiber and variety.
Are any of these grains new to you? If so, I encourage you to find a recipe you can try to include for your holiday meal!
5 Gluten-Free Grains
Quinoa: Although considered a gluten-free grain, quinoa is actually a seed. It is one of the most popular gluten-free options that is versatile in cooking, high in antioxidants and fiber, and is uniquely a complete protein! Quinoa comes in a variety of colors from black, to red, to white.
Amaranth: An ancient grain, that is also actually a seed, is a great replacement for couscous and has been found to help reduce inflammation in the body. Amaranth is high in iron and also contains magnesium, phosphorus and manganese.
Millet: Millet is a nutritious ancient grain, that is also actually a seed, has a nutty flavor and is cooked like rice. It is a good source of calcium, potassium and magnesium and has shown in both animal and human studies that it may help lower blood triglycerides, inflammation and blood sugar levels.
Buckwheat: Although the name can be misleading, buckwheat is actually not related to wheat and does not contain gluten. Buckwheat is rich in antioxidants and may have cardio-protective benefits. Soba noodles are made of buckwheat and a great wheat pasta alternative.
Teff: Teff is a very small, nutty tasting grain whose flour is often used to replace wheat in baking or help to thicken dishes and mixed into chili and porridge. It is high in fiber and B-vitamins.
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