Gluten-free products are becoming increasingly available in stores. Even so, trying to avoid gluten is difficult because gluten is not included in nutrition labels. Unless a product is marketed as gluten-free, and it says so on the label, do not assume it is safe to consume. If you are eliminating gluten from your diet and want to simplify grocery shopping and meal preparation, learn which foods don't contain gluten.
Celiac Disease
Gluten is a protein found in some grains, including wheat, rye and barley. People with celiac disease have an allergic reaction when they eat gluten. This can cause damage to the small intestine, which may lead to weight loss, abdominal pain and diarrhea. Essential minerals may not be properly absorbed, which can, over time, result in anemia, osteoporosis, joint pain, infertility and cancer. Celiac disease is a potentially fatal disease, but can be controlled with a gluten-free diet.
Whole-Grain Rice
Rice does not contain gluten, so it is safe to eat if you have celiac disease. Whole-grain brown rice has not been refined, so it still contains the bran, endosperm and the germ. This means it still has the nutrients and fiber the refining process strips away. A quarter cup of uncooked brown rice contains 171 calories, 1 g of total fat, 3 mg of sodium, 36 g of carbohydrates, 2 g of dietary fiber and 4 g of protein.
Importance of Whole Grains
Whole grains provide carbohydrates, vitamins and minerals, are low in fat and are a good source of dietary fiber. Fiber is thought to lower blood pressure, helping to keep your heart healthy. MayoClinic.com recommends adding three 1-oz. servings of whole grains to your meals each day for a fiber-rich, heart-healthy diet.
Gluten-Free Grains
Whole-grain brown rice is not the only gluten-free grain that you can safely eat if you have celiac disease. Amaranth, arrowroot, buckwheat, corn, other rice varieties and quinoa are all gluten-free grains. When you purchase amaranth, buckwheat and quinoa, look for the words "gluten-free" on the package; these three grains are sometimes contaminated with gluten during the manufacturing process.
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