Even if you aren’t avoiding gluten, these whole grains are a worthy addition to anyone’s pantry.
It’s little wonder that for many people, giving up gluten makes them feel better. Going gluten-free means no wheat flour, which means no basic refined flour, which means a drastic reduction in processed and nutritionally insipid foods – foods that can make people feel sluggish, bloated and crummy. The problem is that giving up gluten also leads to giving up grains in general, and doing so can have a negative impact on health.
“And any time you eliminate whole categories of food you’ve been used to eating, you run the risk of nutritional deficiencies,” Peter H.R. Green, M.D., director of the Celiac Disease Center at Columbia University, tells WebMD. “Unless people are very careful, a gluten-free diet can lack vitamins, minerals, and fiber,” he adds.
The trick is to keep healthy whole grains in your diet, regardless if you are one of the several million Americans with Celiac disease (who have no choice but to stop eating gluten) or if you are one of the zillion others avoiding gluten for whatever reason. And even if you are a gluten-embracer, it’s always great to mix up the nutrients. With that in mind, the following whole grains all offer a nutritional boost, while also happening to be gluten-free.
This “pseudo-grain” was a major food crop of the Aztecs and has a remarkable nutritional profile, boasting loads of calcium as well as high levels of iron, magnesium, phosphorus, and potassium. Unique for grains, it contains Vitamin C – and it has a protein content of 13-14 percent, making it higher than most other grains.
Uses: Salads, baking, cereal, soups. And you can pop it like popcorn, too.
Buckwheat has higher levels of zinc, copper, and manganese than most grains – it also provides a very high amount of protein. It is rich in lysine, and its amino acid score is 100, which is one of the highest amino…