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Health & Fit 8 Gluten-Free Grains You Should Add to Your Diet

13:30  10 october  2019
13:30  10 october  2019 Source:   eatingwell.com

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Here are 8 gluten - free grains you can eat instead. This gluten - free grain contains beneficial plant compounds that act as antioxidants to reduce oxidative stress and lower your risk of chronic disease However, oats that are gluten - free should be fine for the majority of gluten-intolerant people (18).

If a gluten - free diet doesn’t help your symptoms, it is likely that something else is causing your Summary Gluten is a family of proteins that is found in certain grains . Eating it causes harmful Summary A gluten - free diet can provide many health benefits, especially for those with celiac disease.

Whether you're eating gluten-free for medical reasons or to follow a diet plan, there are some incredible gluten-free whole grains out there to keep you full at each meal. Contrary to what you may think, you don't have to go low-carb if you're cutting gluten out of your diet, thanks to several delicious and nutritious types of grains.

a piece of cake on a rock: Going gluten-free doesn't have to mean cutting carbs, thanks to these 8 delicious gluten-free grains.© Janine Lamontagne / Getty Images Going gluten-free doesn't have to mean cutting carbs, thanks to these 8 delicious gluten-free grains.

Gluten-free grains are now easier than ever to find at the grocery store or on restaurant menus, thanks to a growing consumer desire for more whole-grain options. And these grains offer some serious health benefits—they're full of fiber, protein, vitamins, minerals and good carbs, plus they can boost your heart health and even aid in weight loss. These gluten-free grains are excellent staples for anyone to add to their diets—here are eight of our favorites.

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Here are 8 healthy whole grain foods to add to your diet . Dahl says the popularity of gluten - free and anti- grain diets is partly to blame for our paltry fiber intakes. People who adopt these diets without a compelling medical reason (like celiac disease) are cutting off one of the largest and healthiest

3. Add Greek Yogurt to Your Diet . Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt. However, your efforts should not end there. Some salads are smothered in high-calorie dressings, which may make the salads Here are 8 gluten - free grains you can eat instead.

Quinoa

a bowl of food: Quinoa Power Salad© Provided by Meredith Corporation Quinoa Power Salad

Thanks to the gluten-free and Paleo diet movements, quinoa has become the star of gluten-free grains—and for good reason. This nutty, nourishing whole grain is extremely versatile and can be found in everything from salads and grain bowls to brownies and sweet breakfast dishes.

Quinoa Nutrition

If not for its versatility, you should certainly add quinoa to your diet for nutritional purposes. Just one cup of cooked quinoa offers 20 percent of your daily fiber needs and 8g of plant protein! Additionally, quinoa is packed with essential vitamins and minerals like magnesium, iron, zinc, manganese, phosphorus, B vitamins and folate. It's especially great for plant-based eaters, since it contains all nine essential amino acids and is considered a complete protein.

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Looking for gluten - free grains can be even more of a hurdle. “The big 3” grains when it comes to Gluten is also added to many processed foods, which It may still take some work to really ensure that your diet is totally gluten - free , but with this gluten - free grains list, it should be a little simpler.

The gluten - free diet is the only treatment for celiac disease and gluten sensitivity, but there is not enough research to You can learn more about screening and diagnosis of celiac disease here. If you have already decided to remove gluten from your diet , here are some important things to keep in mind

Buckwheat

a plate of food on a table: Buckwheat Crepes with Strawberries, Rhubarb & White Chocolate© Provided by Meredith Corporation Buckwheat Crepes with Strawberries, Rhubarb & White Chocolate

You may have heard about buckwheat, since it's a popular grain to use in extra-fluffy pancakes. However, buckwheat is also tasty as a hot cereal, in soba noodles, in your favorite soup or stew and in baked goods.

Buckwheat Nutrition

Buckwheat is even more loaded with fiber and protein than quinoa, making it the perfect breakfast staple to keep you going throughout the day. Just a half-cup of cooked buckwheat has 11g protein and one-third of your daily fiber needs. Buckwheat is also a great source of magnesium, iron, copper, manganese and phosphorus.

Farro

a bowl of food: Farro Salad with Cranberries and Persimmons© Provided by Meredith Corporation Farro Salad with Cranberries and Persimmons

Farro is a delicious, nutty grain that is similar to brown rice. Popular in the Middle East, you may have unknowingly enjoyed this grain while dining on tabbouleh or another grain dish from that region. You may have also seen it in the spelt variety for flours, breads and more. From a cozy hot breakfast to a refreshing side dish, farro deserves a place in so many tasty recipes.

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The list of gluten-containing grains doesn’t end at wheat. For example, you might try one completely gluten - free meal per day and gradually add more meals until gluten is completely out of your Also, a gluten - free diet is easier if you shop at stores and eat at restaurants that cater to your dietary

Want to go gluten - free , but don't know how to start? Here are 8 simple steps to help you ditch gluten and get healthy. The safest grain to add to your diet is plain Until you feel confident following the gluten - free diet —and ideally until any symptoms have largely disappeared— you should stay far

Farro Nutrition

A half-cup of cooked farro only has 160 calories, and it is packed with 3g fiber and 6g protein. Farro is also a good source of magnesium, B vitamins, zinc and iron.

Oats

a bowl of food on a table: Creamy Blueberry-Pecan Overnight Oatmeal© Provided by Meredith Corporation Creamy Blueberry-Pecan Overnight Oatmeal

Oats are one of the most popular gluten-free grains out there, as they have long been a staple of the American diet. But oats aren't just delicious in sweet overnight oatmeal recipes. We love using oats in tons of recipes—from meatloaf to sweet potato casserole, or even in a savory hot cereal dish.

Oats Nutrition

Our nutrition editor Lisa Valente, M.S., R.D., says oatmeal is the top food to eat for breakfast for several reasons. Oats are high in protein and fiber to keep you powered through the day—one cup of cooked oats has 5g protein and 4g fiber—plus, they're also rich in essential vitamins and minerals like iron, magnesium and phosphorus.

Amaranth

Amaranth Pudding with Amaretto Cream© Provided by Meredith Corporation Amaranth Pudding with Amaretto Cream

Amaranth is a lesser-known whole grain that is finally starting to get some spotlight. This ingredient has long been used in sweet treats, granolas and even another version of popcorn. Trust us, you'll want to try it ASAP.

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Read about healthy whole grains that you should be eating. Millet is a gluten - free grain , so it's safe for people with Celiac disease or gluten sensitivity to consume. It has a mild flavor, and since it's a small grain , you 'll always find it in whole- grain form.

Non-gluten grains : amaranth, buckwheat, rice (brown, white, wild), millet, quinoa, sorghum, teff, corn, oats( although oats don’t contain gluten, they are frequently contaminated When I switched to gluten free lifestyle I started liking this grain more and more. I enjoy it with meats, sauerkraut, in the salad or

Amaranth Nutrition

One cup of cooked amaranth has 250 calories, 5g fiber and 9g protein to bulk up your favorite grain-based recipes. It's an excellent source of iron, manganese, magnesium, phosphorus, selenium and zinc. This makes it a great grain choice for vegans and vegetarians who often miss out on some of these important nutrients.

Brown Rice

a bowl of food on a plate: Chicken Tinga Bowls with Calabacitas & Brown Rice© Provided by Meredith Corporation Chicken Tinga Bowls with Calabacitas & Brown Rice

Rice is an ingredient most of us have in our pantries, and whether you're reaching for wild, white, black or brown rice, you're making an excellent gluten-free grain choice. Rice has been a diet staple for thousands of years, and we think it should be part of yours as well, whether you're gluten-free or not. You'll find it across all cuisines, from burrito bowls to stir fries to curries and more.

Brown Rice Nutrition

We'll focus on brown rice specifically when it comes to nutritional benefits, as brown rice is a whole grain and has the most protein, fiber, vitamins and minerals per serving. One cup of cooked long-grain brown rice has 216 calories, 3.5g fiber and 5g protein. Additionally, it is a great source of selenium, magnesium, manganese and phosphorus.

Corn

a bowl of food on a plate: Roasted Root Vegetables with Goat Cheese Polenta© Provided by Meredith Corporation Roasted Root Vegetables with Goat Cheese Polenta

Yes, corn can be a grain too! Corn is used to make grits, polenta and, of course, cornmeal for some truly iconic dishes (like cornbread,shrimp and grits and a veggie-packed polenta with eggs). Yum!

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How to Include Gluten - Free Grains in Your Diet + Gluten - Free Grain Recipes. Cook extra gluten - free grains to make a hearty breakfast cereal. Just add some banana or fresh fruit, a drizzle By following a gluten - free diet and eating gluten - free grains , you may be able to reduce digestive

Generally speaking, pseudo- grains are gluten - free , so those living without gluten can (usually) safely consume these foods without issue. Oats are an awesome food to add to your diet . Their high fiber content helps keep you super healthy, and the heartiness of these filling grains means your belly is full.

Corn Nutrition

Contrary to popular belief, corn is actually healthy. Corn isn't as high in sugar as most people think—about 6g in a medium-sized ear—and only a small portion of corn crops are genetically modified. One cup of corn kernels has 160 calories, 4.5g fiber and even 5.5g protein. B vitamins, iron, potassium and a host of antioxidants make this a food worth eating.

Teff

a plate of food on a table: Garlic Shrimp over Teff© Provided by Meredith Corporation Garlic Shrimp over Teff

From flatbreads to fudgy brownies, there are so many ways to incorporate teff into your diet! Teff is one the smallest grains on this list—it's about the size of a poppy seed—and it has long been a staple food in several types of African cuisine. It's often ground into flour for baking or simply cooked to serve with protein and veggies.

Teff Nutrition

One cup of cooked teff has 255 calories, 10g protein and 7g fiber for a seriously nutritious food. Teff is also a fantastic source of iron and magnesium, as well as a good source of B vitamins, zinc and calcium.

Nutrition Information: USDA FoodData Central

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Wild Rice vs. Brown Rice vs. Quinoa—Which Is Best? .
Searching for the healthiest whole grain? Join us as we compare wild rice, brown rice and quinoa to discover which grain is best for your diet. If you're looking to cut calories and up your protein intake, wild rice is the better option. A serving of wild rice contains fewer calories and boasts double the protein content of brown rice. Wild rice also has all nine essential amino acids, which we need for things like building muscle and regulating metabolism, mood and the immune system.

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