11 Gluten Free Grains

| November 5, 2012 | 5 Comments

gluten free grains

Eleven Gluten Free Grains:

1.  Millet:  

Gluten free millet provides a host of nutrients, has a sweet nutty flavour, and is considered to be one of the most digestible and non-allergenic grains available.  It is one of the few grains that is alkalizing to the body

Millet has always been a favorite grain of mine since I discovered it in my hippy days in the 70’s!

Read about millet’s 12 health benefits, some interesting trivia and history,  10 tips how to use it, and 3 delicious millet recipes.

We use millet in our Healthy BootCamps .  Besides all the health benefits, it is tasty and economical. 

2.  Quinoa:  

Quinoa is a Powerfood Vegetable Seed! Although referred to as a grain, it is actually a seed from a vegetable related to Swiss chard, spinach and beets. Quinoa is pronounced keen-wa not kwin-o-a. Learn its benefits, its ancient history, and preparing tips and cautions.  Read all here:  8 Health Benefits of Quinoa – the Mother Food

3.  Brown Rice:

Rice feeds the world! Three billion people worldwide depend on rice for over half of  their daily calorie intake.  Most of them eat white rice.
Find out all the benefits of rice and which is better, white or brown at Brown Rice vs White Rice: Benefits and Cautions
4.  Cornmeal whole grain (not corn starch):

Cornmeal is an excellent source of iron, magnesium, phosphorus, zinc, and vitamin B-6.  And is good for: weak digestion, heart disease, high blood pressure, edema, gallstones.
Because corn is often genetically modified, one should only purchase organic corn or corn products.
Most individuals get  exposed to corn in so many products, often as a sweetener.  If you are not eating packaged or junk foods though, corn can be a healthy addition.
5.  Buckwheat:  

Buckwheat is rich in flavonoids like rutin and a good source of magnesium, buckwheat is good for your cardiovascular system. It’s a valuable food for those with diabetes, as it can be helpful for regulating blood sugar.
6.  Oats (make sure they are pure and uncontaminated):

Your grandma and the Scots ate oats because its inexpensive and grows anywhere.
I eat oatmeal for its taste and nutrition and it’s many other benefits.

Read all the benefits here:  10 Smart Reasons to Enjoy Oatmeal

There is some  controversy about whether oats is really gluten free.   Read here:  Is Oats Gluten Free?
7.  Sorghum (whole grain):

Sorghum contains large amounts of fiber, protein and nutrients.   In studies it has been shown to possibly inhibit cancer growth, protect against diabetes and help manage cholesterol.
Sorghum is significantly more nutritionally dense than ordinary white flour.  It is often eaten as a porridge but can also be ground into flour.

8.  Teff:

Teff leads all the grains in its calcium content, with a cup of cooked teff offering 123 mg, about the same amount of calcium as in a half-cup of cooked spinach. It’s also an excellent source of vitamin C, a nutrient not commonly found in grains.  It can be grown in areas that won’t support other crops.  The seed is so small it cannot be refined so is always a whole grain.
9.  Amaranth:  

Amaranth contains significant amounts of B vitamins, calcium, iron and Vitamin C. Amaranth may help lower cholesterol. At about 13-14%, it easily trumps the protein content of most other grains.
It was a major food crop of the Aztecs,  domesticated between 6,000 and 8,000 years ago.    The Aztecs didn’t just grow and eat amaranth, they also used the grains as part of their religious practices.

10.  Popcorn: 

Movie lovers will be happy about this one! 
Popcorn is an abundant source of fiber, and that it has some B vitamins and minerals such as manganese, magnesium, iron, zinc and phosphorous.
Popcorn’s crunchy hull is rich in polyphenols—antioxidants that provide several important health benefits such as protection from coronary artery disease, protection from cancers, healthy blood sugar levels and prevention from premature aging.
10.  Montina (Indian Rice Grass):

Indian rice grass was   a staple of Native American diets . Pure Indian rice grass flour is super high in protein and fiber, with 17 grams of protein, 24 grams of dietary fiber, and 24 grams of insoluble fiber in just two-thirds of a cup.  It has a strong wheat like taste. 

All the above grains are recommended by the Canadian Celiac Association.

Note:If you are considering going gluten free or wondering if you should

  1. Read Diana’s article on the Dangers of Common Gluten Free Products
  2. Read the article:  Do You Need to Eat a Gluten Free Diet  with Dr. Oz’s self test.
  3. Check out some of Diana’s gluten free recipes by going to the categories section on the right sidebar and finding ‘gluten free’. You can also do a search from the right sidebar.
  4. Consider doing a Healthy BootCamp. All of the recipes your receive for the BootCamp will be gluten free and particularly the upcoming Healthy Baking BootCamp which focuses on gluten free baking.


About Diana Herrington

I am the Founder and Author at Real Food For Life. Have been teaching cooking classes worldwide since 1982. Create original, healthy recipes and menus, which are gluten free and white sugar free. Also, the author of the GREEN means LEAN and Balance Your Body e-books. I turned a debilitating health crisis into a passion for helping others with healthy, sugar free, gluten free eating and cooking.



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Category: Gluten Free, Nutrition

Comments (5)

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  1. Joy says:

    Brown rice is a superb addition to any meal. It features a rich, chewy texture that would be ideal as a side dish; combined with beans, herbs, vegetables, or chicken; or put into a burrito or soup. An amount of brown rice is a superb source of selenium, which can reduce your cancer and heart disease risk. Since it contains 2 milligrams of vitamin E, this is an excellent antioxidant that can help repair your muscles. It may also help lower cholesterol and reduces the risk of metabolic syndrome, be responsible for obesity, diabetes and blood pressure.

  2. Randy Fritz says:

    Thanks Joy for all the great info. I agree with you appreciation of this (to me) essential food.

  3. Sandra says:

    Love your info but am concerned as is most all corn in North America anyways GMO now and thus highly recommended not to eat any from of what so ever?

  4. Randy Fritz says:

    Hi Sandra. I’m sorry but I forgot to mention in the article that one should only buy organic corn products. My omission but that has been added. Thanks for the reminder.

  5. Tricia says:

    Popcorn is not genetically modified. It’s a much smaller market and Monsanto hasn’t got around to poisoning it yet. Oats are not gluten free. I USED to be Celiac and oats tested bad for me.

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