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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Looking to follow a gluten-free diet? Discover these healthy alternatives to gluten-containing grains, including quinoa, brown rice, buckwheat, amaranth, millet, gluten-free oats, and tapioca, that provide essential nutrients and versatility in your meals.
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Quinoa is a versatile, gluten-free grain that is rich in protein, fiber, and essential nutrients. It can be used as a substitute for rice or couscous, or in salads, stir-fries, or as a base for grain bowls.
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Brown rice is a staple gluten-free grain that provides fiber, B vitamins, and minerals. It can be used as a side dish, in stir-fries, pilafs, or as a base for grain-based salads.
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Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It is rich in fiber, antioxidants, and minerals. Buckwheat flour can be used in baking or to make gluten-free pancakes, crepes, and noodles.
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Amaranth is a highly nutritious, gluten-free grain that is packed with protein, fiber, and minerals. It can be used as a hot cereal, added to soups or stews, or used as a flour alternative in baking.
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Millet is a gluten-free grain that is easy to digest and contains fiber, protein, and essential minerals. It can be used as a base for pilafs, in salads, or ground into flour for gluten-free baking.
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Oats themselves are gluten-free but sometimes be contaminated with gluten during processing. Look for certified gluten-free oats. Oats are a great source of fiber and can be used in oatmeal, granola, or as a flour substitute in baking.
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Remember to check food labels and look for certified gluten-free products to ensure they are free from contamination. It's also important to consult with a healthcare professional or registered dietitian for personalized advice and guidance when following a gluten-free diet.
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