Gluten is a protein found in wheat, rye, barley and oat-based products that are not certified gluten-free. People with celiac disease must eliminate gluten from their diets entirely as the protein damages the villi in the small intestine and hinders proper digestion. The inability to absorb vital nutrients leads to malnutrition and decreased immunity. A person does not need to have celiac's disease to avoid gluten however, as gluten intolerances and allergies are increasingly common and affect the digestive system to a lesser extent. Symptoms include bloating, diarrhea or constipation, fatigue, muscle and joint pain, and malnutrition. Fortunately, there are several wheat-free grain alternatives for people who cannot eat gluten-containing foods.
Millet
Millet is a healthy gluten-free alternative for a wheat-free diet. This grain is the least allergenic and most easily digested grain available. It is also high in protein making it a healthy vegetarian source of protein for those who do not eat meat or whose diets are protein-deficient. Millet can be cooked and served like rice or porridge; alternatively, it can be processed into a flour and used for baking in recipes for bread or muffins.
Rice
Rice is the most commonly used substitute for wheat on a gluten-free diet. Rice flours, including white rice, brown rice or sweet rice, are often used to replace wheat in baking. Most supermarkets or health food stores carry rice bread in the refrigerated organic food section. This versatile grain can be boiled into a porridge as an alternative to cereal or oatmeal in the morning or served as a side dish with steamed vegetables and fish for dinner.
Quinoa
Quinoa is an increasingly recognized wheat alternative that is equally enjoyed by people who are not on gluten-free diets. This grain has the highest protein content of all grains, is rich in calcium and is also a source of iron and vitamins B and E. Quinoa can be cooked and served like rice as a side dish or added to greens and vegetables for a more nutrient-dense salad. Quinoa flour may also be used in baking on its own or with a mixture of other gluten-free grains according to the recipe.
Buckwheat
Despite its misleading name, buckwheat is a safe alternative to wheat for a gluten-free diet. It is a low-allergenic grain which decreases its sensitivity to those with poor digestion. Buckwheat is also an excellent source of dietary fiber, niacin and riboflavin. Buckwheat groats may be cooked with water for a hot cereal breakfast in the morning, served as a side dish like rice or ground into a flour to be used with other gluten-free flours for making pancakes or waffles.
References
- "The Complete Guide to Wheat-Free Cooking"; Phyllis L. Potts; 1998
- Whole Grains and The Gluten-Free Diet: Practical Gastroenterology
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