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 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:
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Good Source of Protein
It is a plant-based source of protein. The protein in quinoa gives a wide range of amino acids.
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Rich in Fiber
Quinoa has high fiber content. The soluble fiber in quinoa helps reduce cholesterol. It increases the fullness of diet.
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Enhances Digestive Health
The grain consists of many important nutrients. These nutrients prevent constipation. They help in proper digestion.
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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.
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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.
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Helps Lose weight
Quinoa helps to control weight. It burns more calories. The grain makes individuals absorb less fat from the diet.
2. Buckwheat
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:
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Boost Heart Health
Buckwheat lower cholesterol, and inflammation which improves heart health. It contains important antioxidants for keeping the heart-healthy.
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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.
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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.
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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.
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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 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:
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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.
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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.
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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.
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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.
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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.
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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
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:
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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.
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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.
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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.
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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.
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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.
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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 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:
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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.
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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.
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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.
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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.
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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
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:
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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.
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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.
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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.
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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.
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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 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:
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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.
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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.
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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.
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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.
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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.
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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
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:
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Reduces inflammation in the body
Amaranth contains peptides that have anti-inflammatory properties. It reduces inflammation and helps to treat diabetes, heart problems, etc.
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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.
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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.
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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.
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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 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:
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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.
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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.
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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.
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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.
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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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