Gluten-free grains – what they are for, benefits and harm!

Gluten-free grains have become so popular on shelves today that virtually every company has a gluten-free product in their catalog.

While gluten free doesn’t mean healthy, often buzzwords like this are used to really push products, and it makes us wonder why it’s so important to know if these “ gluten free grains ” that many people buy are actually gluten free and a healthy option.

What is gluten? 

Gluten is a protein found in wheat — such as spelt, kamut, einkorn, farro/emmer, barley , rye, and triticale — that is difficult for some people to digest. It helps in binding and molding food, creating elasticity. About 1% to 2% of the population has celiac disease , which is an autoimmune form of gluten intolerance.

These people must eat a gluten-free diet for life. There are others who do not have celiac disease but may have allergies related to wheat consumption. Experts tell us that about 1% to 6% of the population falls into this category.

So, if you have any kind of gluten intolerance, it’s best to replace any whole wheat with gluten  -free grains and follow at least one diet geared toward celiac disease.

What are the best grains, and how do they compare to the more common gluten-containing grains we were raised to eat? Let’s discover ways to add grains and the benefits of a gluten-free diet.

Health benefits of gluten-free grains: 

There are more gluten   -free grains than you might think. Here are the top nine I recommend, which also work like gluten-free flours. Most of them are fairly easy to find at your local grocery store, and they’re versatile and diverse enough to be substituted for wheat in just about any recipe.

1. Amaranth: 

Amaranth offers digestive benefits and helps in building healthy bones and skin . It is a great source of protein , fiber , manganese , magnesium, phosphorus and iron.

2. Brown rice:

It can promote a healthy heart, provide manganese and lower cholesterol .

3. Buckwheat:

Buckwheat is a nutrient-dense seed full of antioxidants .

4. Corn Grains (Polenta): 

Corn -based grains like polenta can be a great gluten-free source, but there’s one key thing to consider: Look for non-GMO versions and you’ll likely do just fine due to the antioxidants and fiber .

5. Millet:

Millet is also a seed, often referred to as a grain. Yes, birds love this little seed, and you might as well give it a try. Its fiber content and low glycemic index help keep the body regulated, maintaining healthy blood sugar levels.

6. Oats:

Oatmeal is always on the gluten-free food list. So, is oatmeal gluten free? The short version is, yes, oats are gluten free, but they can be grown in the same fields as wheat products.

Therefore, it may be that there is a sensitivity to gluten in the oats, as the gluten remains can reach the oats. Buy brands that classify them as gluten-free. If necessary, call the company to ask how it is produced.

7. Quinoa:

Quinoa has been very popular over the years due to its gluten-free status. In addition, it contains protein, antioxidants, vitamins and minerals and water .

8. Sorghum:

Sorghum is commonly found as a flour and does well with nutrient density, offering protein, iron, B vitamins and fiber. It also contains inflammation-reducing antioxidants.

9. Teff:

You may not have heard of teff , but this gluten-free grain helps with circulation as well as weight loss .

Main grains that contain gluten:

The list of the top three grains that contain gluten includes wheat, barley  and rye , check below where these grains are used.

Wheat is commonly found in: 

• Breads;
• roasts;
• Soups;
• Massa;
• Cereals;
• sauces;
• salad dressings;

Barley is commonly found in:

• Malt (malted barley flour, malted milk and milkshakes, malt extract, malt syrup, malt flavoring, malt vinegar);
• Dye;
• Soups;
• Beer;
• Brewer’s yeast ;

Rye is commonly found in:

• Rye bread, such as pumpernickel;
• Rye beer;
• Cereals.

Gluten-free grains vs gluten-free grains: 

So with all this gluten-free buzz that’s been around for quite some time, what does our body need? It’s pretty clear that if you have celiac disease or gluten intolerance, you need to avoid this sticky protein.

However, for many, gluten is simply a buzzword, and not consuming it could cause you to miss out on the benefits that many whole grains offer.

Some benefits include a lower risk of stroke, type 2 diabetes , heart disease , asthma , colorectal cancer, inflammatory disease and gum disease, increased satiety, and a healthier weight.

Whole grains, especially when produced properly and chemical-free, can offer vitamins and minerals such as B6, niacin , pantothenic acid , riboflavin , thiamine , folate , calcium , iron , magnesium, zinc , copper , selenium and potassium , fiber, protein , antioxidants, phytonutrients and healthy fats. If you don’t have trouble digesting gluten, you probably don’t need to avoid it.

Regardless, some authorities on the subject report that there are ways to consume healthy gluten-free grains, but some gluten-free grains don’t actually provide much nutritional value.

They noted that many gluten-free foods are made from refined grains and starches, such as white rice flour, cornstarch , potato starch, or tapioca starch , which offer little nutrients. But they caution that those who regularly eat whole grains have lower rates of illness.

So, if you want to be gluten-free, opt for gluten-free grains  that offer more nutrients than those mentioned above.

Health benefits of gluten-free grains:  

Gluten-free grains are  especially beneficial for people who have problems related to the intake of this protein, so check out the list of health benefits that this grain can provide.

1. Improves irritable bowel syndrome:

It’s probably no surprise that food plays a role in irritable bowel syndrome . The syndrome is a bowel-related disorder that affects 7 to 20% of the adult population in the United States. It is often defined by recurrent abdominal pain or discomfort, diarrhea and/or constipation.

Gluten has been a suspected contributor to this problem for some time now. While some patients may have celiac or food allergies, studies have shown that eliminating gluten from the diet can solve an irritable bowel syndrome problem.

Patients are often asked to take a FODMAP diet, and gluten-free food is a feature of this type of diet to treat irritable bowel syndrome.

2. Helping children with autism: 

Many parents and even hospitals strongly believe that a gluten-free diet makes a difference in behavior, social interaction, and learning in children with autism .

Apparently, more studies are needed, but reports suggest that a gluten-free diet combined with a casein-free diet has proven to be beneficial in autistic children.

3. Supply power:  

Gluten has been reported to cause a feeling of tiredness and lethargy in many individuals. In sensitive people, it can prevent proper absorption of nutrients, which in turn prevents the brain, nervous system, and organs from receiving adequate nutrients.

This lack of nutrients can have a direct result in tiredness. If you are sensitive to gluten, giving up your intake can revive your energy levels.

4. Prevent swelling:

Bloating is one of the most common gluten sensitivity symptoms I hear from my patients. It is usually defined as pressure in the abdomen, but it is also known as an expanded abdominal area and excessive gas. Bloating is often associated with functional gastrointestinal disorders such as irritable bowel syndrome.

Eliminating gluten from your diet can result in little to no bloating.

One study was conducted with 486 patients with suspected non-celiac gluten sensitivity over a one-year period. The symptoms observed were abdominal pain , bloating, diarrhea and/or constipation, nausea, epigastric pain, gastroesophageal reflux, aphthous stomatitis , tiredness, headache , fibromyalgia -like muscle pain/pain , numbness in the leg or arms, cloudy brain, dermatitis or rash , depression, anxiety and anemia.

In most patients, the time lapse between gluten consumption and the onset of symptoms varied. The most frequent associated disorders were irritable bowel syndrome (47%), food intolerance (35%) and IgE-mediated allergy (22%). An associated autoimmune disease was detected in 14% of cases.

By replacing gluten grains with gluten -free grains  and following a gluten-free diet, digestive symptoms can lessen.

How to add gluten-free grains to your diet:

Looking for ways to add gluten-free grains   to your diet? Here are some ideas:

Make a blend of gluten-free grains like amaranth, buckwheat and brown rice as a side dish or add to soups.
Add your favorite gluten-free grains like quinoa to soups or sprinkle on salads.

You can add amaranth to brownies, cakes and cookies to get the nutritional and texture benefits.

Cook gluten-free grains  to make a healthy breakfast cereal. Just add some banana or fresh fruit, some honey, some walnuts and a little bit of cinnamon .

You can mix them into a great vegan or veggie burger with black beans, gluten-free oatmeal or cooked brown rice, quinoa, amaranth, or teff.

Grain history: 

Wheat has an 8,000-year history as a domesticated food and is the main grain consumed by humans. Even with the gluten-free craze, the Food and Agriculture Organization of the United Nations (FAO) notes that wheat production has been growing by 1% a year to keep up with the growth of the world’s population.

Modern wheat has been part of hybridization and a continuous chemical process of development for the last century, particularly the last 50 years. The intention is to increase yields, resist fungal diseases and pest attacks, improve the ease of mechanical harvesting and meet the demands of industrial production.

This is where the processes of genetic modification began to play a key role, and these changes are believed to have caused many problems with gluten, although more studies are needed.

Historically, einkorn and emmer are ancient grains dating from the late Paleolithic and early Mesolithic Ages (16,000-15,000 BC) to the Bronze Age, and soon after, spelled came onto the scene.

The high gluten content of common wheat, T. aestivum, brought about leavened bread, believed to have originated in Egypt, during the 17th century BC.

Less well-off Egyptians ate barley flatbread and the poor ate sorghum. Rye then became a major grain present in the bread of Slavs, Celts and Teutons. This is because common wheat was very difficult to grow for long periods of time in this area.

I’m sure you’ve heard that the wheat we eat today is not like what our grandparents ate. This makes sense, as 70% of all bread eaten in the United States was baked at home in 1910; however, this changed dramatically in 1924 when it dropped by 30%.

Precautions when using gluten-free grains: 

It is important to find out if you are celiac or have a suspected sensitivity that has problems with gluten. There are tests your clinician or nutritionist can do to determine if you are gluten intolerant. Pay close attention to any allergic reactions that may occur when eating any food that contains gluten, and be aware of its labels.

As mentioned above, gluten is found in many foods. It’s not easy to avoid if you’re not paying attention; however, with practice, it can be avoided, given the numerous options available today.

Final considerations:

Gluten is n’t bad for everyone, but the most important thing is to make sure you’re not missing out on important nutrients found in healthy grains. Try to buy freshly prepared organic options when possible. Eat in small amounts and notice how you feel.

If something doesn’t feel right, going grain-free for a few days can help you determine any concerns you may have. Also, if you have gluten sensitivity or celiac disease, or if you just want to eat gluten-free foods, there are ways to avoid it without sacrificing too much.

One way to replace wheat and whole grains is with gluten-free grains  like amaranth, brown rice, buckwheat, polenta, millet, oats, quinoa, sorghum and teff. Plus, by following a gluten-free diet and eating gluten-free grains , you can reduce digestive problems, increase energy, and prevent allergic reactions.