Gluten is a protein found in wheat, rye and barley. An estimated 6 percent of the U.S. population suffers from gluten sensitivity, according to the Center for Celiac Research. Although it is less serious than celiac disease -- an autoimmune disorder triggered by gluten, gluten sensitivity can cause bothersome symptoms, such as fatigue, headaches, "foggy" thinking and abdominal pain. Rice, when prepared and chosen properly, provides a nutritious gluten-free grain alternative. For best results, seek specified dietary guidance from your doctor or dietitian.
Benefits
Although many gluten-containing prepared foods, such as cereals, crackers and cookies, are becoming more available, staying within your gluten-free guidelines can be challenging, according to the University of Chicago Celiac Disease Center. Because rice is a naturally gluten-free whole grain, you can rest assured that packages containing just rice do not contain gluten. In other words, rice can help ease the process of cooking and dining without gluten. Whole grain varieties, such as brown and wild rice, can even help you meet your daily recommended three-plus servings of whole grains. Whole grains provide rich amounts of fiber, which promotes digestive health, positive cholesterol levels and appetite control. Whole grains contain more protein, vitamins and minerals than refined grains -- many of which contain gluten.
Risks
Some rice dishes contain hidden sources of gluten. Dry packaged rice mixes, for example, might contain starch or other gluten-containing additives. Rice-based sweeteners, such as rice syrup and rice malt, might also be made with wheat. Depending on the level of your sensitivity and how much you consume, rice dishes containing gluten can trigger digestive symptoms, ranging from mild bloating to severe abdominal pain.
Types
Arborio, aromatic, basmati, brown, red and wild rices are all naturally gluten free. Brown rice flour provides a useful alternative to baking, cake, pastry, wheat and white flours in baked goods. Brown and wild rices are particularly fiber and protein-rich, according to a "Today's Dietitian" article published in April 2011.
Serving Suggestions
The University of Chicago recommends pure herb and spice blends as valuable alternatives to blended seasonings, which often contain herbs, spices and sources of gluten. Other gluten-free ingredients that pair well with rice include fish, lean meats, beans, lentils, olive oil, butter, mixed vegetables, diced tomatoes and salt. Avoid prepared meat marinades, however, which often contain gluten. For added convenience, prepare a large batch of rice to consume throughout the week, or freeze leftover rice for later use.
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