I wanted to break free from gluten’s grasp.
Gluten-Free Cereals was my answer.
I didn’t
Here’s what I craved:
That’s when I discovered gluten-free cereals.
No more gluten-induced discomfort.
Gluten-free cereals became my go-to solution.
I savoured each bite of the crispy goodness.
I enjoyed the flavours that delighted my taste buds.
And I revelled in the energy boost that followed.
Today I wanted to share how you can join the gluten-free breakfast revolution and experience the joy of starting your day healthily.
I’ll talk about
Eager to find out more? Read further to elevate your breakfast game and embrace a gluten-free lifestye
Cereals like wheat, maize, rye, jowar, bajra, etc., are a significant proportion of the diet of the majority of people. They are rich in complex carbohydrates and an excellent energy source.
Grains are good for health and may support reducing the risk of diseases like heart disorders, blood pressure, etc. Besides carbs, cereals provide nutrients like protein, dietary fibre, fats, vitamins, and minerals. However, the composition varies.
Cereals like wheat, rye, barley, spelt, and triticale contain a protein called gluten. This protein accounts for providing a chewy texture. Although there is no harm in eating gluten, there are some people that can not digest gluten.
The body cannot break down gluten protein during gluten intolerance or allergy. People with a gluten allergy, intolerance, sensitivity, or celiac disease are advised to consume a gluten-free diet as it might result in symptoms like bloating, diarrhoea, skin rashes, and abdominal discomfort.
People with celiac disease can damage their small intestines by consuming gluten-containing products.
But the good news is that people on a gluten-restricted diet can include plenty of gluten-free cereals. These are sorghum, maize, corn, quinoa, amaranth, buckwheat, oat, rice, and teff.
Source: Freepik
People (on a gluten-restricted diet) taking gluten-free cereals or a diet may expect the following health benefits from them.
Experiencing fatigue and low energy levels was an everyday story for me. Generally, it happens if the absorption of certain nutrients is reduced in the small intestine. Hence, gluten-free cereals helped boost my energy levels without triggering the symptoms with better energy metabolism.
Gluten intolerance and celiac disease might cause nutritional deficiencies and undesirable weight loss. It can result in indigestion issues like bloating, gas formation, and constipation, reducing overall calorie intake.
People aiming to gain weight can combine gluten-free cereals with fruits, veggies, nuts, and seeds to enjoy a nutritious meal. Gluten-free cereals help meet daily calorie needs healthily and maintain adequate weight.
Source: Freepik
Including gluten-free foods in the diet also helped relieve my bloating issues. People with celiac disease or gluten sensitivity are more prone to bloating and gas formation on consuming gluten-containing foods. Therefore, gluten-free cereals are the best to enjoy a healthy carb source without experiencing any distress.
Auto-immune disorders like celiac disease trigger our immune system as soon as it notices the presence of gluten. This abnormal immune reaction may induce inflammation resulting in joint pain. Due to this reason, knee, wrist, and back pain are commonly observed among celiac disease patients.
Gluten-free foods are suitable for preventing inflammation and back and joint pain. A gluten-free diet is vital to avert inflammatory markers from rising.
Studies support that people with celiac disease are more prone to frequent headaches and migraine. It could be due to increased inflammation in the body, as it has been found that the levels of inflammatory cytokines are high during a migraine attack.
A gluten-free diet may help lessen migraine episodes, headaches, and related health conditions and ease the pain.
People with gluten sensitivity or intolerance are at risk of developing nutritional deficiencies because of frequent indigestion issues. At times, lactose intolerance is also observed among such people.
A gluten-free diet or cereals promotes healthy gut health and digestion so that there is no malabsorption of nutrients and overall well-being is improved.
Source: Freepik
Living a gluten-free lifestyle doesn’t mean compromising on taste and nutrition. Here are a few of my suggestions to fuel your mornings deliciously with gluten-free goodness.
This cereal is made with 100% natural ingredients and whole grains and is free from artificial sweeteners, preservatives, gluten, and maltodextrin. It is a super healthy mix of gluten-free oats with black raisins, chia, and pumpkin seeds in a lip-smacking chocolate flavour. One can enjoy a daily dose of healthy omega-3 fats and antioxidants with the goodness of chocolate.
One serving of 40 grams provides 172 calories, 4.9 g of proteins, 28.6 g of carbs, and dietary fibre with essential minerals like iron, selenium, magnesium, manganese, and copper.
YogaBar Dark Chocolate oats are FSSAI-approved, free from unwanted fillers, and a must-try.
It contains steel-cut gluten-free oats – an excellent dietary fibre, B vitamins, and iron source. One can easily include it in a gluten-free or weight-loss diet as its high fibre content provides fullness for longer.
True Elements Steel Cut Oats are good for heart health, muscle gain, and weight loss. It gives approximately 158 calories, 4.3 g of protein, 2.4 g of fat, and 30 grams of carbs per serving.
Since they are unflavoured, one can use them to make nutritious dishes like oats khichdi, oats upma, and overnight oats. Steel-cut oats are less processed and take little time to cook.
These rolled oats are one of the best gluten-free cereals. True Elements gluten-free rolled oats are made with premium quality oats. The high fibre and protein content makes them excellent for weight watchers and fitness lovers.
They are unprocessed and contain no sugar, preservatives, or artificial additives. Packed with 13 grams of protein per 100 grams, a bowl of these wholesome oats can help give extra energy to sustain throughout the day.
Rootz & Co. Granola Oats is another super-healthy cereal to consider for a gluten-free option. This granola can be a perfect addition to your shakes, smoothies, porridges, and homemade energy bars.
It is made with 100% natural ingredients like wholegrain oats, quinoa flakes, amaranth puffs, flaxseeds, melon seeds, sunflower and chia seeds, cashew, almonds, raisins, and cranberries. The product contains no added sugar, and its sweetness comes from natural jaggery syrup.
Rootz & Co. Granola can also serve as your on-the-go snack, as the ingredients are roasted and not raw. Loaded with natural and nutritious ingredients that are rich in protein, dietary fibre, vitamins, minerals, and antioxidants, this product is ideal for an instant energy boost at any time of the day.
It is a power-packed way to kick-start your day with a bowl of wholesome nutrition. This toasted muesli comes with the goodness of oats, jowar, and ragi. Additionally, it contains superfoods like pistachios, figs, and almonds.
This gluten-free cereal is sweetened using natural sweeteners like honey and palm jaggery. It is high in dietary fibre and contains omega-3, vitamins, and minerals.
One can enjoy Honey Monsoon Harvest Toasted Muesli with milk and yoghurt or in raw form. It has no preservatives or artificial additives but only great taste.
Health Sutra is known for providing a wide range of high-quality muesli and millet flakes to fit the nutrition demands of differing diets. It contains jowar flakes with a dash of almonds, black raisins, and honey.
Jowar is a naturally gluten-free millet and a good source of calcium, copper, zinc, phosphorus, potassium, and B vitamins. Its high fibre content makes it suitable for diabetics as well because of its potential to prevent a sudden blood sugar rise.
This gluten-free cereal is ideal for those who frequently experience digestive issues like stomach cramps, pain, and bloating.
This is another mouth-watering way to wholesome nutrition if you want gluten-free cereal. It provides the nourishment of five super grains – Quinoa, Ragi, Jowar, Foxtail Millet, and Bengal Gram.
Both kids and adults can relish this creamy crunchy cereal to fulfil daily nutrition needs. The presence of strawberry cream within crunchy shells makes it unique and delicious. It has protein, calcium, iron, and dietary fibre, everything we expect from a healthy breakfast cereal or snack.
This ultimate muesli is an incredible option to begin your day with a healthy oat breakfast with dried berries and nuts. It is made with the finest ingredients and apt for all ages.
One serving of 50 grams provides 220 calories, 7.2 grams of protein, and 6.8 grams of dietary fibre from ingredients like rolled oats, chia, pumpkin and sunflower seeds, almonds, cashew nuts, dried mango, kiwi, and strawberries.
The product is certified, FSSAI-approved, gluten-free, vegan-friendly, and contains no added sugar. It is a perfect fit at all times of the day.
As the name suggests, it is made from corn that is cooked, flattened, and toasted to get a crisp golden cereal. Schar cornflakes are ready-to-eat, convenient, and nourishing.
The product is USDA organic certified; hence one can be assured of its quality. The corn used for this cereal is grown without synthetic herbicides, pesticides, and nasty chemicals. It is 100% gluten and wheat-free. It has no added sugar or sweeteners and is suitable for all.
Slurrp Farm cereal is filled with gluten-free grains like jowar, ragi, and corn. It has a yummy chocolate flavour and no preservatives, artificial flavours, colours, trans fats, and cholesterol.
It is high in protein and dietary fibre and may help meet 66% of your daily calcium need. Slurrp Farm cereal is healthy and an excellent way for kids and adults to start the day healthily.
Source: Freepik
Gluten-free cereals can be excellent for people with gluten-restricted diets to deliver a healthy dose of complex carbs, protein, fibre, and healthy fats.
However, one must remember specific points to inspect before choosing a breakfast cereal.
The ingredients should include whole grains like oats, brown rice, jowar, bajra, ragi, and corn. Refined wheat or maida is a big no-no.
Usually, good quality cereals also contain other healthy ingredients like nuts, seeds, and dried fruits.
People allergic to wheat and gluten should prefer cereals that mention gluten-free. In addition, it is advisable to read the allergen info and warnings carefully.
One must avoid cereals containing added sugar, preservatives, artificial colourings, and fillers.
A good nutrient profile is one of the significant indicators of valuable breakfast cereal. Cereals containing refined grains are only a source of unhealthy carbs and hence must never be chosen.
One should prefer cereals fortified with vitamins and minerals. A breakfast cereal should be a good source of proteins and dietary fibre. Dietary fibre helps control blood cholesterol and sugar levels and lessens the risk of heart disease, obesity, etc. Most cereals do not contain fat; however, if there is, it must be from healthy fat sources like nuts and seeds.
It should be free from added sugar, trans fats, and cholesterol with zero or low sodium content. It is optional to consume as per the recommended serving size. For example, if the pack says a serving size of 50 grams, one can reduce it to 30 or 40 grams to keep the calorie intake within the daily requirement. But one must avoid exceeding it.
Price is another crucial factor that should be considered before finalizing the product. With such a massive variety of cereal, one can find good quality and well-tested cereal products without putting an extra burden on the pocket.
The way to enjoy a cereal might vary from person to person, and it should be kept in mind while picking any product.
We hope these detailed insights, unbiased reviews, and practical tips will empower you to make informed decisions when choosing the perfect gluten-free cereal for your breakfast table. You can visit Nutrabay.com to buy the best-quality gluten-free foods at affordable prices.
Some gluten-free grains are rice, oat, jowar, bajra, buckwheat, corn, and quinoa.
There are several gluten-free cereals available. A healthy gluten-free cereal is high in protein, dietary fibre, and non-GMO, containing gluten-free grains without added sugar, fillers, and preservatives.
People with celiac disease must avoid cereals and products made with grains like wheat, rye, triticale, spelt, and barley.
Quinoa
Oat
Amaranth
Brown Rice
Teff
Banana Oat Pancakes
Vegetable Cheela
Quinoa Porridge
Egg Salad
Oats Upma
Products like bread, biscuits and cookies, muffins, beer, cakes, wafers, crackers, pasta, sauces, gravies, granola, and soups may contain gluten.
Foods that do not contain wheat, rye, triticale, spelt, and barley or their derivatives are gluten-free.
Fruits
Vegetables
Eggs and Poultry (non-processed)
Seafood (non-processed)
Dairy Foods
Nuts and Seeds
Beans & Legumes
Fats and Oils
One can replace oats with quinoa, amaranth, millets, and buckwheat.
Cornflakes are gluten-free. However, they may contain traces if prepared in a facility where gluten-containing products are processed.
Many premium quality gluten-free breads are made with ragi flour, seeds, millet flour, potato flour, rice flour, or chickpea flour. One may choose as per dietary need.
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