Gluten-Free Whole Grain Options
We keep hearing about how important whole grains are for a healthy diet. The Dietary Guidelines for American recommend that at least half of your daily servings of grains be whole grain. Whole grains are high in fiber, low in fat, and satisfying to eat. When eaten regularly, whole grains help reduce the risk of heart disease, diabetes, and certain cancers. Most people should get three servings per day of whole grains. But if you have celiac disease or are sensitive to gluten, you must avoid wheat, rye, and barley because of the protein called “gluten” that they contain. Other grains such as spelt, kamut, and triticale also contain gluten.
What, then, is a gluten intolerant person to do in order to eat enough whole grains? The following is a list of gluten-free whole grains. Most are readily available at health food stores, and a growing number of large grocery stores carry them, as well as gluten-free products containing them.
Amaranth: About the size of a poppy seed, this pseudo-grain has a sweet, light peppery taste. It is high in protein, iron, and fiber. A simple way to prepare it is to boil it for about 15-20 minutes, using 3-6 parts water to 1 part amaranth. Rinse the cooked amaranth and let it drain. Add fruit, milk, and a little honey for a healthy breakfast. Or, toast dry amaranth and grind it into flour to be used in recipes. Another fun way to eat amaranth is to pop and season it like popcorn!
Buckwheat: Not a cereal grain or a relative of WHEAT, buckwheat is actually a fruit seed that is related to rhubarb and sorrel. It is available all year round, is nutritious and energizing, and can be made into a hot cereal, and buckwheat flour can be used to make pancakes. It is also known as kasha or buckwheat groats. Another idea for buckwheat: cook 1 cup buckwheat with one egg in a large skillet over medium heat. Stir to keep from clumping until the mixture is dry and separated. Add 2 cups water or broth and cook uncovered over low heat for about 15 minutes. Mix cooked buckwheat with lentils, herbs, and goat cheese. You can also stuff peppers or acorn squash with cooked buckwheat.
Quinoa: This is a pseudo-grain that is also a complete protein (containing all 9 of the essential amino acids not made by the body which are necessary for adequate human nutrition). Quinoa must be rinsed well before cooking to remove bitter-tasting saponins (chemicals covering the grain that have a soapy consistency). You can also buy quinoa pre-rinsed. The flavor is squash-like. You can cook quinoa much like you cook rice. For every cup of quinoa, use 2 cups of water, and it takes just 15 minutes. You can use quinoa instead of bulgur to make tabbouleh, and it is a good substitute for rice in rice pudding.
Millet: An ancient grain that has been grown and used for at least 4,000 years. It is about the size of a small mustard seed, and it has a mild flavor. Use 2-3 parts water to 1 part millet. Boil water, add grain, and gently boil for 35-40 minutes. You can also toast millet before boiling to get a nuttier flavor. Top with fruit for breakfast. Millet is good in a salad made with grape tomatoes, radishes, and chopped basil. It can be a good alternative to rice in casseroles, ground meat dishes, and stuffing.
Teff: Also an ancient grain, teff is believed to have originated in Ethopia between 4000 BC and 1000 BC. It is very small and has a nutty, earthy flavor. It comes in a light version and a dark version. Its texture is like cream of wheat. Teff flour can be used to make pancakes. It is a good thickening agent, and can be used in soups and stews. It can also be used as the main ingredient for polenta instead of cornmeal.
Rice: Probably one of the most familiar non-gluten containing grains, it comes in white and brown versions. You can of course find rice flour, and many gluten-free breads, cookies, and crackers are made from rice.
Corn: Corn does contain corn gluten, which is not the same gluten that bothers those with celiac disease or who are gluten-sensitive. Corn on the cob is safe to eat, but not all corn products are gluten-free. You must make sure that cornmeal, cornstarch, and other corn products are not produced on equipment or in a factory where gluten is present.
Oats: I have listed this grain last, because even though oats are very nutritious and contain beneficial soluble fiber, those who have celiac disease or are gluten intolerant must be careful when it comes to oats. Many oats and oat products are cross-contaminated with wheat. Oats, wheat, and barley are often grown next to each other, processed in the same grain elevators, milled with the same equipment, and transported in the same containers. Now some producers are dedicating fields and equipment ONLY for the production and processing of oats. It is possible to obtain “pure oats”, that is, oats that are considered gluten-free. Most gluten-intolerant people have been shown to be able to eat a small amount (1/4 cup or less) of gluten-free oats per day. However, a small number of gluten-sensitive people cannot tolerate any oats at all. In those people, a protein in the oats called avenin triggered an immune response similar to gluten. Please consult your doctor before trying gluten-free oats!
It can be a challenge to get your healthy whole grains when you are gluten-sensitive, but as you can see, there are lots of options out there! I hope I have given you some helpful ideas about alternative whole grains.
