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9 Best Nutritious Gluten-Free Grains

9 Best Nutritious Gluten-Free Grains

Gluten is a protein found in many grains. They are wheat, rye, etc. This gluten can give rise to some medical issues. There are grains like corn, quinoa, etc that additionally contain gluten. But there are no such medical issues in consuming these grains. Gluten is present in snacks, beverages, etc. It is important to eat whole grains to improve health. Whole grains contain the entire grain – endosperm, bran, and germ. Whereas refined grain removes the outer layer called bran and germ during milling. Gluten-free whole grains are rich in fiber. They have vitamins, iron, zinc, and other antioxidants necessary for good health. Check-out these 9 best nutritious gluten-free grains that will spark creativity in your kitchen. You will also understand the benefits of going gluten-free


1. Quinoa

Quinoa Gluten-Free Grain

Quinoa is a whole grain with huge popularity and many health benefits. It is the best alternative to gluten-containing grains. Quinoa has:

  • Iron
  • Potassium
  • Calcium
  • Vitamin-B
  • Fiber
  • Magnesium
  • Vitamin-E


Benefits of Quinoa Gluten-Free:

  • Good Source of Protein

It is a plant-based source of protein. The protein in quinoa gives a wide range of amino acids.

  • Rich in Fiber

Quinoa has high fiber content. The soluble fiber in quinoa helps reduce cholesterol. It increases the fullness of diet.

  • Enhances Digestive Health

The grain consists of many important nutrients. These nutrients prevent constipation. They help in proper digestion.

  • Controls blood sugar levels

Quinoa has a low glycemic index. Quinoa is a complex carbohydrate. Such carbohydrate breaks down in the body. Thus, this process controls blood sugar levels.

  • Boost Metabolic Health

The grain converts food into energy. It is very important for the body to strengthen the metabolism. Quinoa is very beneficial for improving metabolism.

  • Helps Lose weight

Quinoa helps to control weight. It burns more calories. The grain makes individuals absorb less fat from the diet.


2. Buckwheat

9 best nutritious gluten-free grain

Buckwheat is a nutritious superfood. The seeds are useful as a cereal grain. They do not belong to the grass family. Buckwheat has:

  • Iron
  • Fiber
  • Protein
  • Calcium
  • Magnesium
  • Vitamin
  • Phosphorus


Benefits of Buckwheat Gluten-Free:

  • Boost Heart Health

Buckwheat lower cholesterol, and inflammation which improves heart health. It contains important antioxidants for keeping the heart-healthy.

  • Aids Cancer Prevention

The grain has compounds that lower cancer risk and improve inflammation. The antioxidants in buckwheat fight against free radical damage and damages DNA.

  • Helps to treat PCOS (Polycystic Ovarian Syndrome)

Buckwheat contains soluble carb which is great for women with PCOS. It addresses issues like insulin sensitivity, low ovulation frequency, etc.

  • Safe for people with gluten sensitivity

The grain has no gluten. It becomes safer for people facing gluten sensitivity. This helps in preventing digestive problems like constipation, leaky gut syndrome, etc.

  • Improves your immune system

Buckwheat contains nutrients that eradicate free radical agents from the system. This prevents diseases and infections from occurring.

3. Oats

Oats Gluten-Free Grain

Oats are a type of cereal grain. It has high water and soluble fiber content. There are different types of Oats- Old fashioned, quick, steel-cut, instant oats. Oats has:

  • Carbohydrates
  • Fiber
  • Protein
  • Magnesium
  • Zinc
  • Iron
  • Vitamin


Benefits of Oats Gluten-Free:

  • Helps Control Weight

Oats are full of fibers. They prevent obesity and acts as adjuvant therapy for metabolic disorders. The beta-glucan in oats can delay the emptying of the stomach.

  • Reduces blood pressure and Cholesterol Levels

Oats contain both soluble and insoluble fiber. Soluble fiber helps to reduce cholesterol and maintain blood sugar levels. Eating Oats is an anti-hypertensive medication to reduce blood pressure.

  • Protects the Skin

The protein content in oats protects the skin from harsh pollutants. Oats contain compounds that are natural skin cleansers. It removes excess oil from the skin. Oats help to treat dry skin and remove dead skin cells.

  • Promotes Antioxidant Activity

Oats consist of antioxidants. Antioxidants are helpful in protecting your cells from free radicals. The compounds present in oats are effective in fighting against bacteria, viruses, etc.

  • Boosts Bone Health

Oats consist of essential minerals like potassium, iron, magnesium, etc for bone health. These minerals boost the absorption of calcium. They play a major role in bone formation and maintenance.

  • Relieve Symptoms of Menopause

Estrogen levels reduce in the body during menopause. It causes weight gain, increase in cholesterol levels. It also increases the risk of some chronic diseases. But, eating oats may help to prevent or relieve symptoms of menopause.


4. Millet

9 Best Nutritious Gluten-Free Grain

Millet is a gluten-free grain. It is beneficial as a whole grain. They are least allergic grains and affordable. Millet has:

  • Folate
  • Iron
  • Protein
  • Carbs
  • Fiber
  • Phosphorus
  • Magnesium


Benefits of Millet Gluten-Free:

  • Prevents Asthma

The magnesium content in millet reduces the frequency of migraines. It reduces the severity of asthma complaints. It lowers the common symptoms like coughing and wheezing.

  • Helps your Digestion

Rich in fiber, millets make for a solid grain. It helps in absorption and diminishes digestive issues. Millet helps in gastrointestinal issues. It solves different difficulties identified with the liver and kidney. It can likewise help in lessening the danger of colon cancer.

  • Aids Breast Milk Production

Pregnant women should consume millet (ragi) in a large amounts. It increases the production of breast milk in their body. This helps mothers to feed their babies for a longer period.


  • Controls Diabetes

Millet has a low glycemic index which lowers down the digestion process. Sugar enters the bloodstream in a slow manner.  This controls the blood sugar level. There are varieties of millet. Foxtail millet is best for controlling diabetes.

  • Reduces Risk of Colon Cancer

Millet contains fibers and phytonutrients. This combination reduces the risk of colon cancer. The consumption of millet lowers the risk of developing breast cancer to a great extent.

  • Helps to get Sound Sleep

Tryptophan in millet increases the serotonin level in the body. This helps to reduce your stress levels. Consuming millet every night in form of porridge gives a peaceful and sound sleep.


5. Corn

Corn Gluten-Free Grain

Corn is usually considered a vegetable but it is actually a grain. It is also called Maize. Corn is common around the world. Corn has:

  • Vitamin
  • Minerals
  • Fiber
  • Protein
  • Carbohydrates


Benefits of Corn Gluten-Free:

  • Supports Heart Health

The fiber in corn reduces cholesterol levels. Potassium content in corn controls blood pressure levels. Magnesium in corn supports the heart from any risk or disease. Corn is rich in carbs and a great source of energy.

  • Useful in Pregnancy Period

Corn is beneficial during pregnancy for both mother and baby. It consists of folic acid that minimizes the risk of birth defects in babies. The fiber content helps in the digestion process. This benefits pregnant mothers.

  • Boon for Underweight People

Corn helps to gain a few kgs. It provides you healthy calories. The grain is rich in good quality fiber and vitamins. Eating corn helps to gain weight in a healthy way.

  • Reduces the risk of Anaemia

Corn is rich in folic acid, iron, and vitamin B12. This increases the production of red blood cells in the body. It helps in reducing anemia. This is possible by supplying enough nutrients required to produce red blood cells.

  • Improves Vision

Corn contains beta carotene which produces vitamin A. This promotes better vision. The carotenoids reduce macular degeneration. This helps impair vision at the center of the line of sight.


6. Brown Rice

9 Best Nutritious Gluten-Free Grain

Brown Rice is a whole grain with the outer bran layer and germ intact. It is not subjected to intense polishing and processing. Brown rice has:

  • Vitamin
  • Manganese
  • Protein
  • Fiber
  • Carbohydrates
  • Phosphorous


Benefits of Brown Rice Gluten-Free:

  • Controls Blood Sugar Levels

Brown rice has a low glycemic index. It is rich in fiber, and other essential polyphenols. The grain is a complex carbohydrate. This helps to control blood sugar levels by reducing insulin release in the body. Thus it is beneficial for your health.

  • Suitable for Babies Food

Brown rice is easy to digest. It is rich in fiber. It has many other nutrients helpful for baby’s healthy growth. They are more nutritious than refined grains. But, it is better to consult your doctor before feeding anything new to the baby.

  • Reduces Cholesterol Levels

Brown rice contains nature occurring oils. This helps to maintain healthy cholesterol levels in the body. It lowers the levels of LDL cholesterol to a large extent. The fiber in brown rice binds the cholesterol in the digestive system and helps in excretion.

  • Prevent the risk of developing Gallstones

Gallstones develop due to an increase in the number of bile acids. The insoluble fiber content in brown rice lowers the level of bile acids from the intestine. It boosts the movement of food. This is helpful to reduce the chances of gallstone formation.

  • Beneficial for Nervous System Health

Brown rice has minerals that maintain the smooth functioning of the nervous system. Magnesium in brown rice helps to balance the calcium in the body. It regulates the muscles and nerves. The vitamins in brown rice help prevention of any brain disorder.


7. Sorghum

Sorghum Gluten-Free Grain

Sorghum is useful as a natural and cost-effective fuel source. It is a nutrient-rich cereal grain. Sorghum has:

  • Vitamin
  • Copper
  • Iron
  • Protein
  • Magnesium
  • Fiber


Benefits of Sorghum Gluten-Free:

  • Beneficial for people with Celiac Diseases

Sorghum is a gluten-free grain. People suffering from celiac diseases cannot eat cereals like wheat. It may cause digestive problems. Sorghum is an excellent alternative for people suffering from ‘gluten intolerance’. It is rich in nutrients.

  • Improves your Mood

Sorghum is an important source of Vitamin B, a nutrient vital for brain health. Thiamin (vitamin B1) turns glucose into energy. A Vitamin-B5 is necessary to produce the neurotransmitter acetylcholine (helpful in memory). The grain has Vitamin B6 that helps to convert the amino acid tryptophan into serotonin. Vitamin B12 helps in the production of neurotransmitters. This helps to regulate your mood.

  • Helps in Weight Management

The fiber content in Sorghum helps to reduce your unwanted weight gain. Fiber takes a long time to digest. This keeps you feel fuller for a long period of time. Thus, you are able to save your unwanted calories.

  • Enhances Blood Circulation

The minerals and vitamins in sorghum maintain a healthy flow within the body. Iron helps in the development of red blood cells in the body. Copper enhances the absorption of iron in the body. Thus, consuming grain improves blood circulation in the body.

  • Keeps your Digestive System Healthy

The high dietary fiber content in sorghum additionally improves digestion. The fiber is a bulking agent that assists stool with going through the stomach related tract. The grain improves stomach problems. It is helpful in dealing with conditions like loose bowels, stomach pain, and constipation.

  • Boosts the Immune System

Vitamin C present in sorghum helps to boost your immunity. It improves the production of white blood cells in the body. This builds immunity in our bodies. A strong immune system keeps you fit and healthy.


8. Amaranth

9 Best Nutritious Gluten-Free Grain

Amarnath is a staple food with a nutty and earthy flavor. It is a well-balanced super nutritious food. Amarnath has:

  • Magnesium
  • Vitamin
  • Iron
  • Potassium
  • Carbohydrates
  • Protein


Benefits of Amaranth Gluten-Free:

  • Reduces inflammation in the body

Amaranth contains peptides that have anti-inflammatory properties. It reduces inflammation and helps to treat diabetes, heart problems, etc.

  • Promotes Growth of Muscle

A protein diet helps to tone your muscle. The grain has high levels of protein content. This ensures healthy growth of muscles, cells, and skin.

  • Beneficial for Hair Care

The grain improves the luster and quality of your hair. Lysine is an amino acid. It is very important for good hair health. Lysine keeps hair stronger, better roots, and reduces hair loss.

  • Prevents Cataracts

The vitamin A content in the grain keeps our eye healthy. It has antioxidant beta-carotene that prevents the development of cataracts. It also slows down the onset of macular degeneration.

  • Helps to Control Diabetes

Amaranth grain has anti-diabetic and antioxidative properties. This helps to keep a check on your blood sugar levels. Thus, you can control blood sugar intake by appetite.



9. Teff

Teff Gluten-Free Grain

Teff is a natural grain that balances hormone levels. It provides many nutrients and has many benefits. Teff has

  • Copper
  • Zinc
  • Calcium
  • Potassium
  • Protein
  • Fiber


Benefits of Teff Gluten-Free:

  • Improves Digestion

Teff has a high fiber content. It helps to regulate the digestive system. Teff helps to solve gastric problems and improves heart health. There is a feeling of fullness after eating this grain. It also manages your blood sugar levels and helps in weight loss.

  • Supports Cardiovascular Health

Teff lowers the blood pressure levels. This reduces the risk of any heart problems. Teff consists of vitamin B6. It maintains healthy blood vessels and reduces the risk of any heart disease. Teff controls cholesterol levels that are beneficial for preventing any heart disease.

  • Helps in developing Bones and Teeth

Teff has a good amount of calcium. It has 5 times more calcium than wheat.  So, it will be beneficial to consume teff. This will keep your nails, teeth, and bones healthy and strong. Teff is an outstanding option of calcium for vegans. The grain is a source of manganese. It helps in regulating hormones and boosting enzymes.

  • Reduces pre-menstrual syndrome

Teff grain is useful in reducing premenstrual syndrome. Minerals like magnesium and phosphorus reduce cramps and pains in the body. It is beneficial for females who feel lethargic during menstrual periods. Consuming the grain helps them to boost their energy levels.

  • Boost your immune system

Teff has a rich source of Vitamin B and necessary minerals. This helps to boost the immune system. Thiamine present in the grain helps in digestion. It allows the body to extract nutrients from food. These nutrients boost immunity and protect the body from any illness.


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