For the more than 20 million Americans who say that they experienced intestinal distress after eating gluten-laden products or the third of the population that want to try to remove the compound from their diets, finding an alternate source of grains might sound difficult. In reality, though, there are a number of different grains that can be enjoyed as they provide excellent nutritional benefits without the disadvantages of gluten.
Even though many people refer to quinoa as a grain, it is actually a vegetable seed that is related to spinach, Swiss chard and beets. This complex carbohydrate is an excellent source of protein, is fluffy and has creamy, nutty taste.
2. Brown Rice
About three billion people around the world rely on rice for the bulk of their dietary needs. While most of them eat white rice, brown rice provides many more nutrients and health benefits. Brown rice is a whole grain that has two-and-one-half times the amount of iron that white rice does.
Buckwheat is another alternative to gluten that many people think is a grain. In reality, it is a seed that is related to sorrel and rhubarb. Buckwheat is an excellent source of fiber, phosphorus, magnesium and copper.
Millet is well-known for its sweet and nutty flavor. In addition, it is one of the most easily digested grains and is considered to be largely non-allergenic. Millet has few simple sugars, a great deal of fiber and is a good source of niacin.
A hugely popular staple in many households, oats are a gluten-free delight that is easy to obtain and quite versatile to use. In addition to being low in fat and high in fiber, oats are known for removing the bad cholesterol from the blood.
Corn has – understandably – received a bad rap for being one of the most genetically-modified foods on the planet. However, not all corn products are bad. Whole-grain cornmeal that has not been genetically modified provides lots of iron, magnesium and phosphorus without the negatives often associated with the grain.