Gluten is mainly a family of proteins that are found in foods like rye, wheat & barley. It is responsible for providing the sticky network like structure & elasticity that allows the bread to bake & gives it a chewy texture. Gluten-containing foods may not be the problem for some people, but unfortunately, for some, they may be intolerant to gluten.
A disease called celiac disease is an autoimmune disease that activates an immune system towards gluten. The intolerant people or are suffering from this disease may develop symptoms like stomachache, bloating & diarrhea.
Most of the grains contain gluten & maximum people indirectly consume it. Fortunately, there are gluten-free grains also to solve your problem. Have a look over those gluten-free grains that can save you from such conditions-
1. Quinoa
Quinoa has gained popularity among the best gluten-free grains over a short time. It is among the healthiest grains containing the highest amount of antioxidants & fiber that may help you prevent the risk of any diseases.
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Quinoa is the best source of plant-based protein. The reason is- while other plant foods lack one or two essential amino acids, quinoa contains all the eight essential amino acids. Quinoa is packed with manganese, phosphorus, magnesium & other micronutrients. You can use quinoa to make tortillas, pancakes, or quick bread.
2. Oats
As we all know, oats are mainly popular for their fiber content. It contains a type of soluble fiber, beta-glucan, which is very beneficial for your health. Studies found that this beta-glucan reduces the LDL( bad) cholesterol level without affecting HDL( good) cholesterol levels.
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Moreover, beta-glucan also controls normal blood sugar & insulin level by preventing sugar absorption. Although oats are naturally gluten-free, but some oat products are contaminated with gluten while processing. Make sure to look out for the oats labeled as certified gluten-free if you have celiac disease or gluten intolerance.
3. Brown Rice
Now a thought may arise in your mind that both white & brown rice is from the same grain? The answer is yes! But, during processing, the bran & germ of the white rice grain is removed. Brown rice is one of the healthiest & gluten-free as it contains a good amount of required micronutrients.
Studies showed that replacing white rice with brown rice reduces diseases like weight gain, heart diseases & diabetes.
4. Corn
Maize or corn is the most popularly consumed gluten-free cereal grain around the world. Not only it is high in fiber content, but it is also packed with antioxidants like carotenoids & zeaxanthin.
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Studies found that these anti-oxidants benefits eye health by reducing age-related macular degeneration, cataracts, or loss of visions. It is also high in the content of vitamin B6, manganese & thiamine. You can enjoy it either in salads or soup or right from the cob.
5. Teff
Teff is among the smallest grain in the world yet is a pack of nutrition punch. Its size is 1/100 of the size of the kernel of wheat still is the most potent grain. It helps to reduce cravings, enhance metabolism & promote satiety.
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It has maximum fiber content that can fulfill your daily fiber intake. This, in turn, helps to reduce frequent meal cravings & weight loss. If you prefer to have gluten-free baking, try to substitute teff in part or whole wheat flour.
6. Buckwheat
Buckwheat is entirely gluten-free & isn’t related to wheat. It contains high antioxidants content that includes precisely two types- quercetin & rutin. Quercetin has been found to decrease oxidative stress & inflammation, while rutin helps prevent Alzheimer’s disease.
Additionally, buckwheat also has been proved to reduce LDL(bad) cholesterol levels & improve HDL(good) cholesterol levels. This, in turn, aids in managing normal blood pressure, blood sugar level & cholesterol level.
7. Sorghum
Sorghum is entirely gluten-free & contains high anti-oxidants, which help reduce the risk of chronic diseases & oxidative stress. It is rich in fiber content & inhibits sugar absorption, thus maintaining normal blood sugar levels.
It has a gentle flavor that can be processed into flour for baking gluten-free goods. Some test-tube studies found that sorghum bran consists of anti-inflammatory properties.
It might sound you somewhat weird & challenging to replace into a gluten-free diet. But, protecting you from the risk of chronic diseases to provide you with antioxidants, a gluten-free diet has many health benefits. Since plenty of options are available for you for the gluten-free diet, you can choose wisely!
