GLUTEN-FREE GRAINS THAT YOU NEED

GLUTEN-FREE GRAINS THAT YOU NEED-min

All grains are nutritious, whether it containsgluten or it’s gluten-free. Some people prefer gluten-free varieties either because of health conditions or because they want to stay healthier. If you want grains that don’t contain gluten, go for sorghum, corn, or rice options.

Most individuals consume the same grains everytime, yet there is a long list to choose from. It’s time to take a break from rice and try something new in your kitchen. So, what options of gluten-free grains do you have?

Job’s tears

By a glance atjob’s tears grain, you may think it’s pearl barley, yet they are not the same. Job’s tear is common in India, Pakistan, Malaysia, Sri Lanka, and China. Generally, Asian countries are more familiar with it compared to other countries, but it’s still possible to find it in grain stores around you. It’s available in different colors; purple, brown, white, and yellow. It’s also helpful in lowering cholesterol and maintaining the right blood sugar levels due to its high amount of fiber.

Sorghum

Sorghum is around white-red grain that originates from Central Africa. Flour is not the only thing you can obtain from it. You can also make a pancake, a non-alcoholic cereal beverage, and a fermented porridge. These foods may sound new to you, but it’s worth adding to your list of foods to try. You can also pop some of this grain to make your popcorns which you can snack or add to your salads to introduce crunchiness. With a single cup of sorghum, you’ll get around 29 g of proteins and 12g of fiber.

Teff

The existence of this ancient grain began from Abyssinia, became popular in Ethiopia, then in Eritrea, and now it’s available in many other countries too. If you’ve ever tasted injera and liked it, you can throw some praises to teff because it’s one of the main ingredients in it.Consuming this grain will provide you with enough fiber, protein, and calcium. If interested to know its taste, its flavor is nutty. You can enhance the nuttiness by using a dry skillet to toast it. It’s found in different colors such as brown, white, red, and black.

Amaranth

Though a seed, amaranth is never left out in the list ofgluten-free grains. It originates from Mexico and can be utilized as a whole or as flour after being grounded.It’s high in protein, fiber, calcium, and iron. I’s flavor is nutty, sweet, and malty. When it comes to texture, it’ll vary depending on how you prepare it.

Corn

Corns are eaten in many ways but mostly as a grain. With it,you can get grits, polenta, or cornmeal. The meals you can obtain from corn are determined by the cooking method and its texture after being grounded. Even when dried, corn is still sweet and has a mild taste.

Buckwheat

This type of seed is treated like a grain. It offers important nutrients to the body, such as fiber, manganese, magnesium, copper, and phosphorus. It’s available in roasted and unroasted form and can be used as whole grain or flour. If roasted, you’ll enjoy its crunchinessand earthy flavor. Unroasted, the taste is unexplainablebut something you’ll enjoy.

Millet

Millet will give you enough amounts of B vitamins, magnesium, phosphorus, manganese, iron, and fiber. While some grains may be difficult to suggest, that’s not the case for millet. It’s easy to digest due to its alkalinity nature. Its taste is somewhat delicate, but you’ll have a feel of nutty flavor when consuming it. Itstexture can be mushy, crunchy, or anywhere between. Your cooking method will determine its consistency.

Blue cornmeal

Blue cornmeal originates from Peru and is very common in the United States and Mexico. It’s unique from other grain varieties because of its richness inanthocyanin. This chemical is a helpful antioxidant which helps toprevent cancer and offer protection against cell damage. With only one cup of blue cornmeal, you’ll get 10g of fiber, 12g of proteins, and healthy fats. When you wantto try gluten-free grains, start with blue cornmeal. The higher the antioxidants, the more the benefits.

Fonio

Fonio is a great grain to consume. You can eat it as a porridge or consume the steamed version of it. It’s a small grain and is available in white and black colors. It works as a great substitution for quinoa and rice. In addition to being gluten-free, it’s also sugar-free, making it an added advantage to individuals who are conscious of theirblood sugar levels.

Wild rice

When you hear the name wild rice, you may think it’s a type of rice. By contrast, it’s a water-grass seed. It’s grown in Wisconsin, Minnesota, and California. Among all the other grains, wild rice is more labor-intensive. It’s rich in niacin, vitamin B6, folate, fiber, magnesium, manganese, zinc, and phosphorus. Although nutty, you’ll also get a hint of woodsy flavor upon consuming it. When cooked, you’ll observe a crunchy feel on its outside, but you’ll get a fluffy texture from its interior.

Are gluten-free grainsnutritional?

Generally,all grains, including gluten-free varieties, provide vitamins like niacin, riboflavin, and thiamin. You’ll also get important minerals like zinc, iron, magnesium, and calcium. The major nutrition value you’ll obtain from them include healthy fats, fiber, protein, and antioxidants. Like any other diet, a gluten-free grains diet also needs to be consumed in varieties. Even if one type may appear more beneficial than the rest, don’t eat it more often and forget the rest. Ensure you balance by tryingdifferent options.

How can you make them digestible?

Some individuals may find it difficult to digest grains. If that’s the case for you, you can use certain ways to process your grains and boost their nutritiousness while making them easier to digest. You can either soak during the night and use them in the morning or ferment them.

Conclusion

Gluten-free whole grainsare highly nutritious and available in varieties. You can choose whatever you want. Make them more digestible by soaking or fermenting them. If you have ever tried these grains listed above, we’re proud of you. If not, you have a chance to do so and benefit from their nutrients and flavor. Make sure you change your meals with a different kind of grain. It wouldn’t be fair if you only use one type of gluten-free grain, yet we took time to list all the best options just for you!

Ksenia Sobchak

Ksenia Sobchak, BA (Hons) Fashion Communication: Fashion Journalism, Central Saint Martins Ksenia Sobchak enjoys blogging on fashion, style, lifestyle, love and CBD areas. Prior to becoming a blogger, Ksenia worked for a renowned fashion brand. Ksenia is a contributing author to leading fashion, lifestyle and CBD magazines and blogs. You can bump into Ksenia at her favourite cafe in South Kensington where she has written most blogs. Ksenia is a staunch advocate of CBD and its benefits to people. Ksenia is also on the panel of CBD reviewers at CBD Life Mag and Chill Hempire. Her favourite form of CBD are CBD gummies and CBD tinctures. Ksenia is a regular contributor at leading fashion, lifestyle as well as CBD magazines and blogs.

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