Gluten Free Grains
Do you follow a gluten free diet? For some, it’s imperative due to a diagnosis of celiac disease which is an illness caused by an immune reaction to the consumption of gluten. Gluten is a protein found in foods containing wheat, barley or rye. If you’re concerned this may limit the opportunities for fiber rich grains, lastly there is good news. Several nutritious grains are available that may sound unfamiliar, but certainly worth a try.
Wild Rice
Wild rice is a semi aquatic grass that produces seeds that resemble rice. It grows in the Great Lakes region and parts of Canada. Wild rice is a complete protein with all nine essential amino acids. One half cup provides four grams of protein and two grams of fiber. Wild rice can be a substitute for pasta and is subsequently a flavorful addition to soups, casseroles, salads and other dishes.
Buckwheat
Buckwheat comes from a flowering plant in the knotweed family with grain like seeds. Don’t let the name concern you because it doesn’t contain any wheat. One cup cooked has six grams of protein, four grams of fiber, magnesium, iron and phosphorous. Buckwheat supports gut health through fiber and prebiotics. Replace all-purpose flour with a buckwheat version or use groats in yogurt or fruit.
Millet
Millet is a group of cereals belonging to the Poaceae family. They are small round grains that are rich in carbohydrates. One cup cooked gives six grams of protein, two grams of fiber, phosphorous and magnesium. Millet makes tasty breakfast porridge, side dishes and evidently an ingredient in salads, cookies or cake.
Quinoa
Quinoa isn’t classified as a grain, instead it’s sometimes called a “pseudograin” because it is often eaten the same way as cereal grains. The most common types are red, black and white. One cup cooked contains eight grams of protein, five grams of fiber, manganese and phosphorous. It is considered a complete protein similar to wild rice. Quinoa is easy to prepare in place of pasta, also add it to salads, side dishes and vegetables.
Wow, these are fabulous options. All four grains are providing beneficial plant sources of fiber, protein and antioxidants. Their versatility and flavor make them the perfect gluten free alternatives.