Gluten is a protein in some plants that can produce severe digestive problems in people who are gluten intolerant. The three most common grains that have gluten are wheat, rye and barley. Three common grains that do not contain gluten are corn, oats and rice. Despite its name, buckwheat is not related to wheat and is also gluten-free. Other gluten-free grains are amaranth, teff, quinoa, millet and sorghum.
About Gluten
Gluten is a complex of proteins that is found naturally in many grains, including wheat, barley and rye. Gluten is responsible for giving bread dough its elasticity and providing nutrients to yeast so it can in turn make the bread rise. Gluten is added to a variety of processed foods because it works as a stabilizing agent to keep foods from breaking down. Gluten is not always listed on food labels because the U.S. Food and Drug Administration recognizes it as being generally safe to consume and does not enforce strict labeling standards. People with celiac disease, a genetic defect, cannot eat foods that contain gluten. According to Celiac.com, 1 in 133 Americans is affected with this disease.
Corn and Oats
Both corn and oats are gluten-free. However, because these two grains are so common, they are often combined in processed foods with other products that may contain gluten. Some people worry oats grown in a field that previously was used to grow wheat may pick up trace amounts of wheat, or that the oats may be contaminated during handling. Some companies have begun testing their oat products to ensure their products can be marketed as gluten-free oats. Corn and its many byproducts, such as cornmeal, cornflour and cornstarch are all gluten-free. Corn sweeteners, including high-fructose corn syrup, are also safe for people with celiac disease.
Rice
All types of rice are gluten-free, including white and brown varieties, and are safe for people with celiac disease. Rice comes in many varieties, so you can enjoy rice without getting bored. Brown rice contains more nutrients and fiber than white rice, which is more highly processed. Specialty rice varieties include Basmati, Arborio and Wehani rice. Wild rice, which isn’t truly rice, is also gluten-free.
Other Grains
Many less common grains are also gluten-free. Quinoa and amaranth are two South American native plants that provide nutritious seeds. The quinoa plant produces tiny round seeds that are high in protein and fiber. Amaranth is also a good protein source and is comparable to quinoa. Teff, a tiny Ethiopian grain also known as lovegrass, has been harvested for thousands of years. Teff provides protein and all eight essential amino acids, as well as minerals such as calcium, phosphorous and iron. Another gluten-free grain is millet, which is commonly eaten as a breakfast cereal. Millet is one of the first cultivated grains and can be cooked and eaten like rice. Both sorghum and buckwheat are gluten-free.
