Whole grains form a key part of a meal regimen that delivers energy and other vital nutrients to carry out regular activities. A broad spectrum of grains is available across the globe and used in a variety of cuisines. Some of the grains like wheat, rye and barley contain gluten, which is a protein naturally present in some of the grains. Well, gluten is not harmful to health for most people, however, some people go for a gluten-free diet owing to health conditions like celiac disease and irritable bowel syndrome, which makes them allergic to gluten protein in the food. This condition results in inflammation in the intestines and impedes the absorption of vital nutrients. While some people may simply want to switch over and explore gluten-free grains that offer a wholesome and versatile alternative to wheat, barley and rye..jpg)
Gluten-free grains offer a wholesome and versatile alternative to wheat, barley and rye. They contain ample amounts of dietary fiber, vitamins, minerals and antioxidants, and serve as a healthy substitute for a nutritious meal.
Here are we have curated five naturally gluten-free grains and healthy ways to prepare them:
Quinoa
One of the most used gluten-free grains, packed with a dense profile of nutrients, is quinoa. It is highly versatile and a plant-based protein source, which comprises all nine essential amino acids and boasts a potent antioxidant. A single serving (1 cup) of quinoa provides 8 grams of protein and 5 grams of fiber. In addition, it is also rich in magnesium and iron, making it a nutritious plant-based staple food.
Healthy Cooking Tip
Wash quinoa thoroughly to remove bitterness and impurities. Add 2:1 proportion of water-to-quinoa, bring to a boil, reduce to a simmer, cover with a lid and cook for 15 minutes. Allow it to sit for 5 minutes, then fluff with a fork.
Use quinoa as a base to make a wholesome salad with roasted veggies and a lemon-mustard dressing.
Mix with lentils of your choice, and drizzle with lime for a nutritious meal.
Also Read: Gluten-Free Diet A Beginner’s Guide: For All Your FAQs, Answers Inside
Brown Rice
Brown rice is a gluten-free grain rich in B vitamins, selenium, and manganese. Unlike white rice, it retains the nutritious bran and germ layers, which makes it an ideal food for people with IBD.
Healthy Cooking Tip
Wash brown rice well, then cook using the absorption method, add 3 cups of water to 1 cup of rice in a vessel and simmer the flame with the lid covered for 40–45 minutes. Allow it to rest for 10 minutes before fluffing.
Pair brown rice with lean meat of your choice and broccoli for a balanced meal bowl.
It can be used to make stir-fried bell pepper rice with beans and herbs.
Millets
Millets are a gluten-free grain that boasts a punch of vital nutrients, including protein, magnesium, phosphorus, and antioxidants. They’re easy to digest and have a mild, nutty flavour that can be easily used in both savoury and sweet dishes.
Healthy Cooking Tip
Toast millet in a dry pan for a nuttier flavour, then add 2 cups of water for every 1 cup of millet. Simmer and cook for 20 minutes until fluffy.
Use different varieties of millets as a base for a veggie pilaf with veggies, lentils and lean meat flavoured with herbs and spices.
Liberally add fruit, nuts, and a touch of honey for a warm and wholesome breakfast porridge.
Also Read: What Is Gluten-Free Foods? Health Benefits, Who Should Have Them, And 5 Breakfast Ideas
Buckwheat
Buckwheat flour is known as kuttu in Hindi, is a great substitute for wheat and is gluten-free. Packed with a dense profile of protein and other essential minerals and vitamins, buckwheat improves bone health and digestive function.
Healthy Cooking Tip
Wash and boil 1 part buckwheat groats with 2 parts of water for 10–15 minutes with the lid covered. Avoid overcooking to prevent mushiness.
Buckwheat is used to make a variety of dishes, from salads to stir-fry paired with vegetables and herbs.
Buckwheat flour is used to make savoury pancakes, bread, cakes, muffins, and cookies.
Amaranth
Amaranth is a protein-rich pseudo-grain loaded with calcium, iron, and magnesium. It contains a good amount of lysine, an amino acid not commonly found in other grains. Thus, pairing amaranth with veggies offers a balanced profile of nutrients for those suffering from gluten intolerance and supports overall health.
Healthy Cooking Tip
Add 1 cup of amaranth with 2.5 cups of water and cook on a medium heat flame for 25 minutes, until it becomes soft, creamy and keep stirring occasionally.
Enjoy as an energising breakfast cereal with fruits, nuts and almond milk.
Amaranth flour is used as a binder in veggie patties, cutlets, fritters or soups.
Conclusion
Gluten-free grains are a nutritional powerhouse, and they serve as a great alternative for people suffering from irritable bowel syndrome to meet their nutritional needs. By cooking them in the right way, you can add variety, texture and nutrition to your diet regimen without sacrificing flavour and health. These grains can be used in making a variety of culinary delights, right from rice bowls, salads, breakfast cereals, to soups.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients
Benjamin Niland, MD and Brooks D. Cash,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866307/
Review on the Gluten-Free Diet: Technological and Nutritional Challenges
Dalia El Khoury, University of Guelph, Skye Balfour-Ducharme, University of Guelph, Iris J Joy,e University of Guelph https://www.researchgate.net/publication/327870948_A_Review_on_the_Gluten-Free_Diet_Technological_and_Nutritional_Challenges
