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According to the Whole Grains Council, gluten is a protein found in wheat, spelt, barley, rye that is hard for some people to digest, including me. Symptoms may include: Pain in the abdomen or joints, belching, diarrhea, heartburn, indigestion, nausea, vomiting, flatulence, bone loss, fatigue, or malnutrition, delayed puberty or slow growth, cramping, itching, lactose intolerance, skin rash, or weight loss. When I eat gluten, my allergies flare, my joints ache, I become bloated, and my thoughts become foggy.
Grains play an important part of a plant-based diet. Not only do give you a satiated feeling, when combined with legumes, you have a complete protein.
What's a celiac or gluten sensitive vegan to do? Hopefully, the grains I have listed below will help you in your gluten free journey.
Even though Quinoa is technially a seed, most people count it as a grain.. Quinoa is a whole-grain food, meaning the quinoa is more slowly digested than refined-grain counterparts. It contains protein, antioxidants, vitamins, and mimerals. Quinoa comees in three varities; white, red, and black. White and red are the easiest to find, however you can find black quinoa on Amazon here. Personally, I really enjoy sprouted quiona. You can find it on Thrive Market here.
Amaranth helps with digestion and helps build healthy bones. It is a great source of protein, fiber, manganese, magnesium, phosphorus, and iron. Like other gluten free grains, Amaranth can be used in both savory and sweet dishes. You can even pop it like popcorn! You can find Amaranth on Amazon here and Amaranth flour on Thrive Market here.
Despite it's name Buckwheat is not wheat nor does it contain gluten. Buckwheat is actually a seed that supports heart health and can help prevent diabetes and digestive disorders. Often considered a superfood, buckwheat groats contain antioxidants like rutin, tannins, and catechin. It also provides a high source of amino acids, vitamins, and minerals. You can find Buckwheat groats on Amazon here and Buckwheat flour on Thrive Market here.
Yes, corn is a grain...not a vegetable. I do not eat too much corn because it is so high on the glycemic index. I do however love cheesy grits with raisin toast. While corn grits (polenta) are gluten free, always, always buy Non GMO. Always!
Millet is also a seed often referred to as a grain. It can be used as cereal, porridge, snacks, and breads. I like millet cooked with apples and cinnamon. Millet is a very good source of nutrients, vitamins, and minerals. Its fiber content and low glycemic index may help keep your body regulard and maintain healthy blood sugar levels. Millet can be found on Amazon here and Millet Flour can be on Thrive Market here.
There is always a question of whether or not oats are gluten free. The answer is yes, however, oats can be grown in the fields as wheat. The best bet is to get oats labeled "gluten free". If you are overly sensitive to gluten, it might be a good idea to contact the company to ask how they produce their oats. Oats may naturally lower cholesterol, is high in fiber, may increase immunity, and provides trace minerals like Manganese and Phosphorus. Oats can be purchased as whole oat groats, steel cut, Scottish oatmeal, old-fashioned, instant, and flour. My favorite is steel cut, however, they do take a while to cook so I used instant more often. I have not been able to find whole oat groats where I live, but I did find them on Amazon here.
Typically found as a flour, Sorghum is nutrient dense, containing protein, iron, B vitamins, dietary fiber, and inflammation-reducing antioxidants. Sorghum can be eaten as a whole grain and can be prepared similar to rice. Soaking your whole sorghum for 8 hours or overnight to first break down the enzymes and makes it easier to digest. Then boil it in three times as much water for about an hour or until tender. You can find whole grain on Amazon here.
A lesser known grain, Teff may aid in circulation as well as weight loss. It may also relieve PMS symptoms, boost immunity, and support bone health. Teff is another seed used as a grain. It contains Vitamin C and has iron, magnesium, Vitamin B6, fiber, and protein. Cooking teff is similar to quinoa; use 1 cup of teff and 3 cups of water to a medium-sized pot. When the water boils, turn down the heat to a simmer and cover the pot with a lid. Remove the teff from heat after 15–20 minutes or when the water is completely absorbed. If you can't find Teff in your local health food store, you it avaiable on Amazon here.
Rice is also a gluten free grain. Choose brown rice over white, regular over quick cook or boil in a bag. Beware of packages of flavored rice, as more often than not they contain gluten.
What are your thoughts on gluten free grains?
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