With so many experts touting the benefits of whole grain, it is easy for people with Celiac Disease to feel that they are falling short in this nutritional category. There are ways to gain the benefits of whole grain, however, without compromising your gluten free diet.
Whole grain foods are high in fiber and other nutrients which help reduce the risk of cancer and promote healthy weight levels. Processed grains are high in carbohydrates, which convert to sugar in the body, and low in fiber. They rarely help maintain the recommended level of 25 to 30 grams of fiber per day.
People with gluten free diets can be at an even higher risk of fiber deficiency. This is due to the fact that flour, pasta and breads that are gluten free are higher in carbohydrates than their gluten containing counterparts. All hope is not lost, there are whole grain substitutes that meet the nutritional requirements while remaining gluten free.
Buckwheat
Contrary to its name, buckwheat is not related to wheat. Classified as a pseudocereal, buckwheat is actually a fruit. Buckwheat originated in Southeast Asia where it has been used as a wheat substitute in noodles and breads for centuries.
Buckwheat is high in fiber and nutrients and is an excellent substitute for most whole grains. Studies have shown links between buckwheat and improved cardiovascular health. It is also great for controlling blood sugar, which could reduce your risk of diabetes. it has also been shown to have possible cholesterol lowering properties.
Buckwheat can be eaten whole or ground into flour. Whole, it is a great addition to salads and can be used in place of barley in soups. Buckwheat flour can be used in breads, pastas and other recipes to add whole grain nutrition to a gluten free diet.
Quinoa
Quinoa (keen-wah) is an ancient grain from the Andes which has recently gained popularity as part of a whole grain gluten free diet. Originally a favorite crop of the Incas, quinoa was often used in rituals.
Though not a true grain, quinoa is used as a grain often enough to be considered a good substitution in a whole grain gluten free diet. It has high levels of fiber, calcium, iron, phosphorous, magnesium and many other vitamins. Quinoa is a complete protein, which makes it a good addition to vegan diets as well.
This versatile plant makes eating healthy easy. The leaves are edible as well and have a very high nutritional quality, but are not as easy to find. Like buckwheat, quinoa grains can be eaten whole or made into flour. It can also be flaked to produce a hot cereal similar in texture to Cream of Wheat. Due to its high oil and fat content, quinoa should be stored in a glass container and refrigerated.
Brown Rice
Brown rice is from the same plant as white rice, it just has not had the brown husk removed. Brown rice has been recognized by the FDA as a good source of whole grain. Studies are being done to explore the link between brown rice and reduced cancer risks.
Most people who are on a gluten free diet consume a lot of rice. It is easy to use brown rice instead of white rice in all types of recipes to boost the nutrition of your gluten free diet. A lot of snacks, pastas and breads that are made special for gluten free diets have brown rice varieties available.
Eating healthy by adding whole grain to your gluten free diet can be easy by adding these plants to your menu.
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