Whole grains are adaptable. You can add them in muffins, pancakes, vegetable salads, breads, soups, veggie burgers, side dishes and more. You can still enjoy the benefits of whole grains, even if you are keeping a gluten-free diet.
Here are some whole grains you might consider incorporating in your diet:
1. Black rice – it is a source of anthocyanins, and the purple/blue pigments help reduce the risk of cancer, heart disease and cognitive function.
2. Amaranth – contains fiber, protein, potassium and calcium.
3. Farro – also known as emmer is an ancient strain of wheat. It takes 30 minutes to cook it, and can be used for salads and other things.
4. Buckwheat – it is not a type of wheat. It is gluten-free and is a great source of protein, fiber and potassium.
5. Freekeh – half a cup of freekeh brings 4 grams of fiber, 8 grams of protein and more than 70% of the recommended daily manganese.
6. Gluten-free oats – these have been processed to prevent contamination with gluten containing grains in the factory and field.
7. Millet – is an inexpensive and versatile whole grain. It is gluten-free and provides manganese and protein at only 100 calories per half cup. You can add millet to stews, salads.
8. Quinoa – even though it is more expensive, it is a higher fiber, higher protein and nutrient-packed alternative to rice. You can blend quinoa with chopped herbs, vegetables and vinaigrette, make quinoa burgers or make a salad.
There are a lot of ways to enjoy whole grains anytime. Every day there are more recipes and uses popping up, and many opportunities to try them out.