Which Grains Are Gluten Free?

There are several gluten-free alternatives to try.

Gluten-Free Grains

  • Brown Rice

    Rich in fiber and B vitamins, brown rice is a healthy substitute for white rice.

    It has a chewier texture, making it great for soups and cold salads.

  • Buckwheat

    Its name may be confusing, since buckwheat is not related to wheat at all. It is a flowering plant that is nutritionally similar to grains.

    It’s a good source of minerals, protein, and some vitamins.

  • Cornmeal

    Made from coarsely ground corn where the nutrient-packed germ is left behind.

    Look for white, yellow, and blue varieties.

  • Millet

    A nutritious choice that contains protein, phosphorus, and potassium.

    It can taste a little bitter, so combine it with strong-flavored ingredients.

    Toast it before cooking to deepen its flavor.

  • Oats (Steel-Cut)

    These are made by using steel blades to cut whole groats into bits.

    Be sure to purchase gluten-free oats that have not been contaminated by gluten during processing.

  • Popcorn

    This popular snack food is in fact a whole grain.

    One cup (without oil or butter) has just 31 calories and 1 gram of protein and fiber.

  • Quinoa

    A quick-cooking grain from the Andes, quinoa is actually a seed.

    It has all eight essential amino acids and is a great source of complete protein.

    Choose brands that contain high fiber amounts; this means that minimal bran has been rubbed off during the manufacturing process.

  • Teff

    From Africa, this tiny cereal grain is rich in calcium, iron, protein, and potassium.

    With a sweet and nutty flavor, it makes a great hot cereal.

  • Wild Rice

    This is another misnomer, as it’s neither a rice nor a grain but is, in fact, an aquatic grass.

    Since it has such an impressive array of nutrients, it’s considered a whole grain.

    With more protein than brown rice, as well as good amounts of lysine and fiber, wild rice comes in instant, quick-cooking, and fully cooked varieties.