Blog BY Staff | 12 November 2020
Gluten Free Grains
Gluten free food options have exploded in the last few years as intolerances and allergies are becoming more recognized, which in turn has led to more products and dietary information becoming available. Most grocery stores now have a whole aisle dedicated to gluten free options and many other health food buys. We are starting to even see in the restaurant world more gluten free options on the menu choices or available variations. Learning about available grain options can help with deciding meals or swap outs.
So what options are there? What grains are considered gluten free?
Below is a list of available grains that still offer a nutritional level and taste great.
Grain: | Nutrient value: | Information: | Cooking ideas: | |
Brown Rice | Mix of vitamin B’s Iron Magnesium Zinc | Provides antioxidants which may help against oxidative stress. Offers more nutrients than white rice. | Can be added to nearly any dish as a grain option. | |
Buckwheat | Iron Magnesium Phosphorus Manganese Copper | Linked to several health benefits of blood sugar control and heart health | Salads Swap out rice Breakfast bowl | |
Polenta | Good source of fiber Different variations are added with minerals and vitamins to add to the nutritional content. Contains some vitamin A | Made from fine grounded cornmeal. Can be made super-fast with pre-cooked versions. | Replace pasta or mash potato Polenta chips Can replace some flours that go into making bread or cakes. | |
Oats | Magnesium Iron Zinc Folate Vitamin B1 and B5 | One the most nutrient dense foods available. Rich in antioxidants. | Breakfast Addition to a smoothie Muffins, cookies or granola bars | |
Quinoa | Magnesium Source of fiber Zinc Iron Folate Phosphorus | Excellent plant-based protein option and low glycemic index. | Salads Swap out rice or pasta Great option for a protein source in a vegetarian meal Breakfast bowl | |
Amaranth | Magnesium Iron Selenium copper | Offers an earthy nutty flavor. Source of magnesium. | Salads Swap out instead of rice. Replace breakfast cereal |
These are all great options to have ready in your pantry to cook instead of other gluten filled options. Also, so the whole family and anyone who has an intolerance can see how many options are available.