People with celiac disease, wheat allergies, or those who simply want to eat a wider variety of whole grains can choose from a variety of gluten-free grains. Corn and rice, as well as less common grains like amaranth and teff, are gluten-free grains. Oats are a gluten-free grain, but they are frequently contaminated with the protein. x000D_
Corn is one of the most popular gluten-free grains. Corn can be eaten raw off the cob or cooked into soups and stews. It can be ground into flour and used to make corn tortillas. Instead of wheat flour, cornstarch can be used as a thickener.
Rice is another gluten-free grain that is widely used. The grain is grown all over the world and comes in a variety of lengths and colors, including brown, red, and white. Rice, like corn, can be eaten whole or ground into flour. White rice produces a less gritty and more palatable flour than brown rice, despite the fact that brown rice has more fiber. In many recipes, rice bran can be used instead of wheat or oat bran. Drinks and frozen treats are also made with rice. x000D_
Quinoa and amaranth are gluten-free ancient grains. Both are high in protein, as well as other nutrients and fiber. The grains can be purchased as whole seeds and cooked in the same way as rice. Breakfast can be replaced with amaranth or quinoa porridge instead of oatmeal. Both grains can be milled into flour and used to make baked goods.
Teff, like quinoa and amaranth, is an ancient gluten-free grain that is slightly less common. It’s commonly used to make injera, an Ethiopian thin pancake-like bread. Teff is related to millet, a gluten-free grain that was one of the first to be cultivated. Millet is a wild grass that produces small seeds. It is commonly used as a cereal grain and also appears in bird seed.
Oats are a gluten-free grain that may or may not be gluten-free. Oats do not contain gluten on their own. Oats are typically contaminated by gluten and are not safe for those with celiac disease because they are processed in factories that also process wheat and other gluten-containing grains. Some companies strive to produce oats that are free of contamination, so anyone concerned about gluten can look for oats that claim to be gluten-free.