Guide to Gluten-free Grains

Glutens have become a bad word for many.  Regardless of whether or not you have a sensitivity, gluten-free whole grains are naturally nutrient-rich, making them a good choice for a well-balanced eating plan. 

Some of our current favorites:

Count this still-trendy grain as a great plant based source of protein. Opt for sprouted quinoa, which reduces certain enzymes in the plant (designed to protect the grain or seed), and makes it even easier to digest. This may also improve the availability of minerals like iron and calcium, says registered dietitian Ryan Andrews, RD, an author of A Guide to Plant-Based Eating.

Comes from the grass family, is high in magnesium, an electrolyte that the body needs for proper nerve and muscle function. Its lost through sweat so high performance athletes may need more of it to keep energy levels up. Prepare millet like rice and top with veggies

It may be a grain-light—meaning it’s not a true grain cereal—but it does offer a sound source of complex carbohydrates. It also contains phytosterols, compounds that can help lower cholesterol, and an anti-inflammatory, cancer-protective peptide called lunasin. 

Rich in antioxidants, earthy-tasting buckwheat can help lower cholesterol and blood pressure. Try it in savory breakfast porridge.

Brown rice will help you get more filling fiber, but white rice has also been a staple of many cultures who eat healthy diets.