Seven Grains You Can Eat on a Gluten Free Diet

Grains can be incorporated into a healthy diet plan, and provide a host of nutritional benefits. People who eat grains are less likely to develop a number of chronic diseases, including heart disease, and whole grains may assist with weight management. Grains containing a large amount of fiber can also help to reduce constipation, as well as providing individuals with the essential nutrients needed to keep the body healthy.  Believe it or not – you can still eat grains on a gluten free diet!

Here are seven grains you can eat on a gluten free diet:

• Amaranth: An 8,000 year old grain that’s full of protein, heart healthy and even contains Vitamin C.
• Buckwheat:  Rich in magnesium, fiber and tryptophan, buckwheat is a healthy alternative to other forms of carbohydrates. Use it to make a healthy, delicious porridge in the morning, which will provide your body with the required energy to get through the rest of the day. It is the perfect substitute for people who are sensitive to other grains which contain protein glutens.
• Millet: Easy to digest and the perfect addition to any breakfast, millet is packed full of fiber and consists of only simple sugars.
• Quinoa: Quinoa is rich in protein, and contains nine amino acids, essential for those who are looking to increase lean muscle mass. This “super food” also contains double the amount of fiber than most other grains. Foods rich in fiber have been proven to lower cholesterol, as well as glucose, and are “energy dense”, helping you to feel fuller for a longer period of time. Fiber foods can also help to reduce your chance of developing hemorrhoids, and can help to reduce diabetes and high blood pressure.
• Corn:  Low in fat and high in essential nutrients, corn is a great alternative to other grains which contain gluten. One ear of corn provides 10% of the recommended amount of fiber our bodies require on a daily basis.
• Rice: Always check the brand and the ingredients, but gluten free brown rice can be an important daily meal staple.
• Teff: One of the grains with the highest amount of calcium, teff is also rich in vitamin C.

As always, if you consume a gluten free diet, always read the label of all food items your purchase carefully to ensure the product was not produced in a shared facility.

Do you have any other favorite gluten free grains?