A Quick Guide to the Different Types of Gluten Free Grains

It’s suggested that as many as 18 million Americans are sensitive to gluten. And that’s not even counting that 1 percent of the population with the more severe celiac disease.

These people need to eat gluten-free grains or suffer everything from fatigue and headaches to bloating and digestive issues.

But what exactly is gluten? It’s a type of protein commonly found in rye, barley, and wheat grains. It’s known for its elasticity, making bread rise and giving those boba balls their “QQ” texture. And since many common modern foods are made from or contain these grains, a lot of products also contain gluten.

So, if you’re keen to avoid gluten in your diet, what should you eat? Read on for a handy gluten-free grains list of the most affordable, accessible options.

Brown Rice

Brown rice is not only gluten-free and nutritious, packed full of fiber and micronutrients like magnesium and selenium, but it’s also highly affordable. Research suggests that replacing your white rice with brown can reduce your risk of diabetes and heart disease.

Oats

Adding oats to your gluten-free diet will help you get more protein and soluble fiber and regulate your cholesterol and blood sugar levels. It’s also easy to mix supplements and powders into your oatmeal to boost the nutritional content. Click for more on these gluten-free protein powders, for example. Oh, and did we mention oats are also packed with micronutrients: zinc, vitamin B1, magnesium, and selenium.

Corn

If you love Mexican food, you’re in luck. Corn and its close cousin, maize, are both gluten-free whole grains! This budget-friendly grain helps you get thiamine, carotenoids, vitamin B6, pantothenic acid, and manganese into your diet. And best of all, it’s so versatile: grill the ears by themselves, add the kernels to soups, or use the flour to make a wide variety of bread types.

Buckwheat

If you’re still wondering what grains are gluten-free, we have a few more up our sleeve. Buckwheat, for example, isn’t related to wheat, and it’s technically not even a grain. It’s a seed!

Aside from being gluten-free, this powerful bite contains high levels of quercetin and rutin. These nutrients can help us reduce inflammation and oxidative stress and lower our risks for heart disease, cholesterol build-up, and even Alzheimer’s disease.

Quinoa

Quinoa has been touted as a superfood in recent years—so much so that there were even reports, thankfully unfounded, that it was becoming unaffordable for the communities it traditionally comes from.

Today, this coveted grain is firmly cemented in American diets as a gluten-free grain of choice. That’s because it’s packed full of protein—with one cup providing 8 grams—and fiber. It also contains essential nutrients like manganese, phosphorus, and magnesium. You can use the grain just like you would rice and quinoa flour in baking.

Gluten-Free Grains Keep You Healthy

If you experience an upset stomach or other health issues after consuming gluten, you may need to cut it out of your diet. Of course, it’s essential to always head to your doctor first to rule out any other medical issues. If a health professional recommends you avoid gluten, thankfully, there are tons of tasty gluten-free grains and products out there for you to enjoy.

For more next-level nutrition advice, be sure to browse the other articles on our website.