Amaranth is so tiny it almost dissolves, giving the soup a rich, creamy texture. Gluten-free or not, individuals should aim to replace refined-grain foods with nutrient-dense whole grain foods. References 1. Dietary Guidelines for Americans, Whole grain fact sheet. European Food Information Council website. Updated April 8, Accessed August 3, Nutrients in wheat flour: whole, refined and enriched. Whole Grains Council website. Teff is high in protein, which can help promote satiety, reduce cravings, and boost metabolism 29 , 30 , It also fulfills a good portion of your daily fiber needs.
Fiber is an important part of the diet and is associated with weight loss, reduced appetite, and improved regularity 32 , 33 , One cup grams of cooked teff contains 10 grams of protein and 7 grams of fiber. It also provides plenty of B vitamins, especially thiamine For gluten-free baking, try substituting teff in part or in whole for wheat flour.
Teff can also be mixed into chili, made into porridge, or used as a natural way to thicken dishes. Summary: Teff is one of the smallest grains in the world but high in fiber and protein. Both of these nutrients are essential to your health and come with many benefits. In addition to being high in fiber, corn is a rich source of the carotenoids lutein and zeaxanthin, which are plant pigments that act as antioxidants Studies show that lutein and zeaxanthin can benefit eye health by decreasing the risk of cataracts and age-related macular degeneration, two common causes of vision loss in older adults One cup grams of sweet corn contains 4 grams of fiber and 5 grams of protein.
Corn can be boiled, grilled, or roasted for a healthy side dish to a well-balanced meal. Enjoy it right off the cob or add it to a salad, soup, or casserole.
Summary: Corn is high in fiber and a good source of lutein and zeaxanthin, two carotenoids that are associated with a decreased risk of eye disease. Although brown and white rice come from the same grain, white rice has had the bran and germ of the grain removed during processing.
Thus, brown rice has more fiber and a higher amount of many micronutrients, making it one of the healthiest gluten-free grains around. Both varieties of rice are gluten-free, but studies show that replacing white rice with brown rice comes with added health benefits. In fact, choosing brown rice in place of white rice can lead to decreased risks of diabetes, weight gain, and heart disease 40 , 41 , One cup grams of cooked brown rice contains 3 grams of fiber and 6 grams of protein.
It also provides a good portion of your magnesium and selenium needs for the day Brown rice makes a delicious side dish on its own or can be combined with vegetables and a lean source of protein to create a filling meal. Summary: Brown rice is high in fiber and associated with decreased risks of diabetes, weight gain, and heart disease when used in place of white rice. When you have celiac disease or a sensitivity to gluten , following a gluten-free diet can be challenging. From providing antioxidants to reducing your risk of disease, these nutritious gluten-free grains can significantly benefit your health.
There are plenty of healthy and delicious foods to choose from on a gluten-free diet. Many gluten-free breads and cereals are not enriched like gluten-containing cereals.
Additionally, those with celiac disease may have some other food intolerance, such as lactose intolerance, which can cause further deficiencies. Gluten-free whole grains can help provide good sources of these needed nutrients. Those with celiac disease often complain of constipation; the gluten-free diet tends to be lower in fiber than a diet containing wheat products. Adults should aim to consume around 25 grams of dietary fiber each day. The health benefits of gluten-free whole grains extend beyond fiber.
Quinoa, for example, contains the highest-quality protein of any grain or cereal. It is also high in zinc, magnesium and iron. Millet is another nutritional powerhouse, containing many B vitamins, including niacin, thiamin, folate and B6, as well as fiber, iron, magnesium and zinc. Sorghum contains comparable amounts of protein to wheat while being a great source of zinc and iron. Teff contains more calcium than any other grain, a great help for patients who may be lacking this important mineral due to lactose intolerance.
See Table 2 for the specific health benefits of various gluten-free whole grains. For many years, gluten-free products like crackers, breads and pasta relied heavily on less expensive and less nutritious starches like cornstarch and white rice flour. Fortunately, that trend seems to be changing, and finding products made with gluten-free whole grains is getting easier. Identifying whole grains quickly when shopping can sometimes be difficult.
The Basic Stamp provides a guarantee that the product has at least a half serving of whole grains. The Whole Grains Council website makes finding products with the stamp easy, allowing consumers to search for products that are specifically gluten free.
You can find this listing by going to wholegrainscouncil. It is very important to note that some gluten-free grains are at risk for contamination with other grains. In , Tricia Thompson, R. It is important to keep in mind that the grains tested were not labeled gluten free; the goal of the testing was to determine whether some naturally gluten-free grains are at risk for contamination with gluten. For this reason, Thompson and other experts recommend that people on gluten-free diets purchase grains that are labeled gluten free.
While these grains may be slightly more expensive, manufacturers will take extra steps to keep their grains safe. Cooking it up! Research has found that many on the gluten-free diet consume far fewer grains than recommended, and when they do choose grains they tend to gravitate toward white rice. This may, in part, be due to unfamiliarity in how to cook various gluten-free grains. She also encourages quinoa.
You may have heard about buckwheat, since it's a popular grain to use in extra-fluffy pancakes. However, buckwheat is also tasty as a hot cereal, in soba noodles , in your favorite soup or stew and in baked goods. Buckwheat is even more loaded with fiber and protein than quinoa, making it the perfect breakfast staple to keep you going throughout the day.
Buckwheat is also a great source of magnesium, iron, copper, manganese and phosphorus. Oats are one of the most popular gluten-free grains out there, as they have long been a staple of the American diet. But oats aren't just delicious in sweet overnight oatmeal recipes. We love using oats in tons of recipes—from meatloaf to sweet potato casserole , or even in a savory hot cereal dish. While oats are gluten-free in and of themselves, just be sure you are purchasing oats that are "certified gluten-free," as they can sometimes be cross-contaminated with wheat, barley and rye.
Our nutrition editor Lisa Valente, M. Oats are high in protein and fiber to keep you powered through the day—1 cup of cooked oats has 6 g protein and 4 g fiber—plus, they're also a good source of essential vitamins and minerals like iron, magnesium and phosphorus.
Related: Whole Grain Cooking Guide. Amaranth is a lesser-known whole grain that is finally starting to get some of the gluten-free spotlight.
This ingredient has long been used in sweet treats, granolas and even another version of popcorn.
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