Celiac disease, also known as gluten-sensitive enteropathy, is an autoimmune disease where the intake of gluten damages the small intestine. If left undiagnosed, it can lead to long-term health complications. Also, people who suffer from this disease should completely ditch gluten-containing foods as even the smallest amount of such foods can prove dangerous for them. Such people can rely on these gluten-free grains for their everyday meals.
Brown & Black Rice
White rice is processed in such a way that the germ and bran get eliminated from it. This not only makes white rice nutrient-deficient but also takes off subtle fiber content from it. Brown and black rice, on the other hand, are not processed this way and this is what makes them healthy gluten-free grains. So, if you have celiac disease and want more micronutrients and fiber from your diet, consume brown and black rice. Brown and black rice will keep you fuller for longer and eventually help you control your weight.
Regarded as one of the healthiest out there, Quinoa is an excellent source of plant-based protein. It contains all the 8 amino acids and this is why it is a recommended grain for people trying to build muscles. According to a source, 100 grams of the flour from this grain delivers about 13.5 grams of protein. Not to mention, this gluten-free grain has an ample amount of fiber as well as antioxidants.
Oats have several healthy nutrients including protein, fiber, zinc, and magnesium. It also has a dietary fiber called beta-glucan that fights high blood pressure and bad cholesterol and also manages the insulin levels. No doubts oats are gluten-free grains, several brands sell products that can have subtle gluten. So, people with celiac disease should be careful while picking the oat brands.
Sorghum is a grain with many uses. Besides being a cereal grain, it is used as feed for animals and also to make sweetener called sorghum syrup. This red or white grain is rich in fiber, lowers the risk of chronic diseases, and keeps insulin levels steady. You can utilize this gluten-free grain to make porridge, beverages, pancakes, cakes, snacks, soups, and more.
Corn needs no introduction. Also known as maize, this gluten-free cereal is widely consumed all across the globe. Corn is rich in fiber and also contains carotenoids lutein and zeaxanthin. These carotenoids reduce the risk of eye diseases like vision loss, cataracts, etc. Well, corn comes in several types including flour corn, dent corn, popcorn, and sweet corn. Besides enjoying corn on the cob, they can be added to a wide range of dishes like gluten-free pizza, salads, casseroles, and so on.
Millet is widely popular as a cereal as well as fodder for livestock. It is available in several varieties including little millet, finger millet, pearl millet, and foxtail millet. Out of these, pearl millet and finger millet are hugely popular. While the pearl millet is rich in iron, fiber, vitamins, and calcium, finger millet is rich in amino acids. Buckwheat also belongs to the millet category and is beneficial for people who are trying to lose weight. Further, buckwheat is also a healthy grain for those with heart disease, diabetes, gallstones, and high blood pressure. Well, you can use millet to prepare tons of healthy and savory recipes including lemon millet recipe, millet rice dish, millet porridge, millet puffs, millet bread, and millet pancakes.
People with celiac disease should stay away from gluten-containing foods and switch to these grains for their celiac diet. Start consuming these gluten-free grains and you will notice their health benefits in a short time!