There’s a whole lot of buzz in the health world today about gluten and its negative impact on your health.
Gluten is a common protein found in the grains wheat, barley and rye. It’s also found in almost all processed foods.
Today I want to share a list of 5 gluten free grains you can incorporate into your healthy routine.
1. Quinoa – (pronounced keen-wah) Technically quinoa is a seed but it’s treated like a grain so I included it in this list. This ancient seed originates from South America. It’s a complete protein, meaning it contains an adequate amount of all 9 essential amino acids which are not made by the body (they need to be obtained through the diet). Quinoa is also a great source of iron, magnesium and fiber.
2. Millet – This grain most likely originated in western Africa. It’s a good source of B vitamins, iron, calcium, zinc, potassium and magnesium.
3. Buckwheat – It’s another seed commonly grouped with the grains. Buckwheat is believed to have originated in China. The triangular seeds of buckwheat are very hearty. Buckwheat is a great source of the minerals magnesium and manganese.
4. Amaranth – This grain originated from South America. It’s a complete protein and is a good source of magnesium, calcium, iron, phosphorous and manganese.
5. Teff – This is the smallest grain in the world. It originated in northern Africa – a staple for the people of Ethiopia. It’s a great source of calcium and is a surprisingly rich source of vitamin C.
*Bonus* Oats – There is a lot of controversy about whether this grain is gluten free or not. Oats naturally contain no gluten. There are cases of cross contamination when oats are processed in factories with other gluten containing grains. Look for oats that are labelled gluten free to avoid this contamination.
There are various ways of including the above gluten free grains into your diet.
Here is a list of ideas:
- Sprout them and add them to salads.
- Make them into a porridge and add your favourite berries and sweetener.
- Use them as a salad topper.
- Add them to smoothies.
- Buy them as flours and cook with them.
- Make them into salads by mixing them with diced up veggies.
- Eat them as a rice substitute.
These gluten free grains are good in sweet and savory dishes so experiment away!
Have you tried any of the above gluten free grains? If so, share you experiences with them in the comments section.
To your health!