Since gluten is a protein found in wheat, barley, and rye, some people may think that their carbohydrate options are very limited once they begin a gluten-free diet. However, there are a wide variety of gluten-free grains to choose from I have found that my carb options have expanded since I was diagnosed. All are a good source of fiber and provide a range of vitamins, minerals and antioxidants, as well as have varying tastes, textures and culinary uses. Here is a list of gluten free grains that I use as my alternatives:
· Quinoa (high in protein and fiber)
· Millet
· Amaranth (great source of fiber and protein)
· Teff (iron and fiber source)
· Wild rice (which is different from white and brown rice)
· Sorghum (good source of iron and potassium)
· Corn/polenta
· Certified gluten-free oats [FYI - some Celiacs (4-8%) cannot tolerate them]
· Buckwheat
· Potato (sweet potatoes are an excellent source of fiber, Vit A and Vit C)
This list is not comprehensive but may give you some options you hadn’t considered before. Please note that inherently gluten-free grains can become cross contaminated with gluten, so it's a good idea to purchase from manufacturers that incorporate safe practices to prevent contamination from happening. Bob’s Red Mill is an excellent vendor that is common in most grocery stores. They ELISA tests their grains to assure that they are free of cross-contamination.
Happy eating!
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