8 Healthy Gluten Free Grains

8 Healthy Gluten Free Grains

8 Healthy Gluten Free Grains

Just because you have removed gluten from your diet, doesn’t mean you can’t still enjoy grains. There is a variety of healthy, whole grains that happen to be gluten-free and super beneficial for our health. Whether you’re celiac’s, gluten-free, or just looking to add more nutrition into your diet, you will love these grains. Below are 8 healthy gluten free grains to add to your diet.

1. Amaranth

This whole grain has an impressive nutritional profile and loads of calcium, magnesium, potassium, and phosphorus. It also contains a good amount of vitamin C and a high protein content.

Uses: Add to salads, soup, cereal, or try it popped like popcorn.

2. Buckwheat

Buckwheat contains more zinc, copper, and manganese than most grains. It also provides a good amount of protein and amino acids. Furthermore, it is also rich in lysine and has an amino acid score of 100, which is the highest among plant sources.

Uses: Try buckwheat in pancakes, crepes, soba noodles, kasha, or granola.

3. Corn

Corn is a healthy gluten-free grain with a lot of versatility. It contains high levels of antioxidants and more vitamin A than any other grain. It can be beneficial for eye health, due to the high levels of lutein and zeaxanthin. Look for Organic and GMO-free corn.

Uses: Corn can be eaten whole on the cob, added to salad baked goods, salsas, and much more. Also, look other forms of corn including corn muffins, grits, tortillas, chips, etc.

4. Millet

Millet is as staple grain in India, and a popular grain ni South American, China, Russia, and the Himalayans. It is rich in healing antioxidants, as well as magnesium. Research has shown that millet may be helpful in lowering inflammation and managing diabetes.

Uses: Commonly used in beer, porridge, and roti.


5. Quinoa

Quinoa has become one of the most popular gluten-free grains, loved for its nutty flavor, versatility, and many healing benefits. It is one of the very few grains consider a complete protein, and it also contains high levels of potassium, which has shown to help lower high blood pressure levels,.

Uses: Add quinoa to salads, soups, granola, veggie burgers, stir-fries, veggie bowls, etc.

6. Oats

Oats are also a very popular gluten-free grain with a variety of uses and benefits. They provide a unique kind of protein known as beta-glucan, which is beneficial in lowering cholesterol. While the antioxidants present in oats may help protect the blood vessels from damaging effects of LDL cholesterol. However, oats can be contaminated with gluten at any time between the field and packing. Because of that, it is important to look specifically for oats labeled gluten-free.

Uses: Including them in baked goods, granola, oatmeal, desserts.

7. Sorghum

Sorghum is a staple food around the world and packed with B vitamins. It also offers up a healthy dose of fiber, protein, magnesium, iron, copper, potassium, calcium, and phosphorous.

Uses: Sorghum can be incorporated into soups, salads, pilafs, side dishes, and much more. It’s an excellent substitute for gluten-containing grains and may replace wheat berries, pearl couscous, etc.

8. Teff

This ancient grain is a powerhouse of nutrition. Researchers have found that teff contains more calcium and vitamin C than any other grain. It is an excellent protein source and contains high levels of iron, and fiber. The fiber present in starch is known as resistant starch, which as been linked to a variety of health benefits including improved blood sugar levels.

Uses: Teff can be used for porridge, in baked goods, and “teff polenta. It’s also a principal source of nutrition in Ethiopia and commonly used in spongy injera flatbread.

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