From A to Z, Which Grains Are Gluten-Free?

Gluten is a protein in wheat, barley, rye, and similar grains. Gluten-free grains include amaranth, buckwheat, corn, and other grains.

According to one estimate, about one-third of Americans avoid gluten. Most people know wheat contains gluten, but they may wonder: Is barley gluten-free? They may not know about the variety of grains they can eat while abstaining from gluten, but you can read on to find out.

Gluten is a protein found in:

• Wheat
• Barley
• Rye
• Triticale, a blend of rye and wheat
• Specialized wheat grains, such as farro, spelt, Khorasan, emmer, and einkorn
• Products derived from these grains

Food manufacturers also add gluten to some foods to improve flavor or texture. To avoid gluten, read labels carefully. 

People with celiac disease have little choice about going gluten-free. In their bodies, gluten triggers an autoimmune response that causes digestive problems and can damage the small intestines. If it is left untreated, celiac disease can lead to other serious health conditions. The only treatment for celiac disease is the elimination of gluten from the diet. 

Other people have a milder sensitivity to gluten that is not life-threatening. They may choose a gluten-free diet because it makes them feel better or because they think it is healthier. Doctors say that eliminating whole grains from your diet may not improve your health, though, especially if you fill the void with highly processed gluten-free products.

Whether you must eat a gluten-free diet or just want to try it, you have plenty of grain options, starting with "A" and going almost all the way to "Z." Grocery stores carry some gluten-free grains, and more are available online and in specialty stores. 

1. Amaranth

You may have colorful plants from the amaranth family growing in your own flower bed. Some varieties with large heads full of tiny seeds are used for food. Those who use it for food likely know that amaranth is a protein powerhouse that contains all nine essential amino acids. It is rich in manganese and other important minerals.  

You can cook amaranth and eat it as a hot cereal or use it to make soups, breads, and casserole dishes. 

2. Buckwheat

Buckwheat is not actually a type of wheat, so you can eat it on a gluten-free diet. The starch in buckwheat is digested slowly, too, so it doesn't spike blood sugar levels. It also acts as a prebiotic and improves gut health. 

With a hearty, distinctive flavor, buckwheat is a good source of protein, fiber, and B vitamins, and it is tasty when raw, toasted, or cooked. Some pancake recipes call for buckwheat. It is also the basis of many traditional dishes, including:

• Soba noodles in Japan
• Kasha porridge in Russia
• French galettes, a type of crepe
• Pizzoccheri, an Italian pasta

3. Corn

If you think of corn as a starch with little nutritional value, think again. Corn is a good source of B vitamins and minerals. It also contains antioxidants, including lutein and zeaxanthin, the "eye vitamins." Some of its starch is the resistant variety, which is digested more slowly and helps to create a healthy gut.

Corn is immensely versatile. Besides being available fresh, frozen, and canned, it can be ground up to make grits, hominy, cornbread, and polenta. Before grinding, the corn is soaked in an alkaline bath. The soaking and grinding add extra calcium to the corn and make its vitamins more accessible.  

4. Millet

Millet refers to a group of grasses that bear small seeds. The bird seed mix you put into your feeder probably contains millet, and it is also a valuable food for humans. In fact, globally, it is the sixth-most-important grain crop. Millet is a good source of protein, fiber, and minerals.

Millet can be cooked as a fluffy side dish that also goes well with other foods. In some countries, millet is used to make beer and fermented drinks. It is also ground into flour for baking.  

5. Oats

Oatmeal is a traditional breakfast food that is used to make delicious muffins, bars, and granola. Doctors often recommend oats to people who need to reduce their cholesterol or lower their blood pressure. Oats contain Beta-glucan, a soluble fiber that promotes a healthy gut, as well as fiber, iron, protein, and minerals.

Oats frequently grow near other grain crops, though, and cross-contamination can occur. If you have celiac disease, consider purchasing oats that are labeled gluten-free and be on the lookout for digestive systems. After eating oats, some people have symptoms that resemble a gluten reaction. These symptoms could be due to gluten contamination or an oat sensitivity. 

6. Quinoa

An ancient crop native to South America, quinoa is as tasty as it is hard to pronounce. (Say "keen-wah.") Available in white, yellow, red, and black varieties, it's a complete protein with fiber, B vitamins, and minerals. 

Eat quinoa as a breakfast cereal or substitute it for rice or pasta. You can also add it to soups or use it in a nourishing grain salad.

7. Rice

There are over 40,000 varieties of rice in the world, but you've probably only tasted a few of them. You may be familiar with white rice and its healthier, whole grain version: brown rice. However, rice also comes in black, purple, and red varieties that contain anthocyanins, the antioxidants found in blueberries and blackberries. 

All varieties of rice are safe for those with celiac disease. Even the sticky rice known as glutinous rice is gluten-free. That being said, refined "white" rice loses many nutrients in the milling process. For the most nutrition, choose whole grain rice and combine it with healthy vegetables and proteins.  

8. Teff

Teff is a type of millet with grains smaller than a poppy seed. It has more calcium than any other grain and is high in copper and manganese. Teff provides about two-thirds of dietary protein in Ethiopia, where it's an important crop. Recently, researchers have found that it's high in antioxidants and may help to control blood sugar and lower cholesterol. 

The slightly sweet taste of teff goes well with chocolate, nuts, fruit, and seeds, and it also works in soups and savory dishes.

9. Wild rice

Wild rice is not rice at all, but rather, the seed of an aquatic grass. An important food for indigenous North Americans, it grows naturally in many waterways, but farmers also cultivate it.  

Wild rice is rich in minerals, vitamins, protein, and fiber. Researchers are investigating its antioxidant content and how it might improve health. 

Avoiding gluten can be challenging, but you don't have to go grain-free. Expand your palate by trying the many gluten-free grains. You may discover new meal options and recipe ideas. If you stick to whole grains, you may improve your health, too.