gluten-free

Description

Gluten is a group of storage proteins found in wheat, barley, rye, and their derivatives. For people with celiac disease, non-celiac gluten sensitivity, or wheat allergy, consuming gluten can trigger serious health issues like inflammation, digestive distress, and long-term nutrient malabsorption.

A gluten-free diet eliminates all foods containing these grains. Fortunately, many grains are naturally gluten-free, rich in fiber, protein, and essential nutrients. However, it’s important to choose certified gluten-free products when needed, as cross-contamination can occur during processing.

✅ Naturally Gluten-Free Grains (Safe to Eat)

1. Rice (All Types)

• White, brown, black, red, and wild rice are all gluten-free.

• Very versatile; used in curries, stir-fries, desserts, and porridges.

2. Quinoa

• A complete protein with all 9 essential amino acids.

• Nutty flavor and fluffy texture; ideal for salads, bowls, and breakfast.

3. Millets

Includes:

• Foxtail Millet

• Barnyard Millet

• Little Millet

• Kodo Millet

• Proso Millet

• Finger Millet (Ragi)
  These are rich in fiber, protein, and minerals. Excellent for diabetic diets and climate-resilient farming.

4. Buckwheat

• Despite the name, it’s not related to wheat.

• Rich in antioxidants and protein; great for pancakes, porridge, and soba noodles.

5. Amaranth

• A pseudo-grain packed with protein and calcium.

• Good for porridges, puddings, and flatbreads (e.g., rajgira roti).

6. Teff

• Native to Ethiopia; used in traditional injera bread.

• Tiny in size but high in iron, calcium, and resistant starch.

7. Sorghum (Jowar)

• Nutty and sweet flavor, excellent for flatbreads and porridge.

• Good for heart health and blood sugar control.

8. Corn (Maize)

• Cornmeal, polenta, grits, and popcorn are gluten-free.

• A source of antioxidants like lutein and zeaxanthin.

9. Wild Rice

• A grass, not a true rice, but high in protein and antioxidants.

• Ideal for soups, salads, and pilafs.

10. Job’s Tears (Adlay Millet)

• Less common but gluten-free and used in Asian and Ayurvedic cuisines.

• Cooked into porridge or tea; good for joints and immunity.

⚠️ Grains to Avoid (Contain Gluten)

• Wheat (all forms including durum, semolina, spelt, farro)

• Barley

• Rye

• Triticale (a wheat-rye hybrid)

These are not safe for a gluten-free diet and must be avoided strictly in cases of celiac disease.

🔍 Check for Cross-Contamination

Even naturally gluten-free grains can be contaminated if processed in facilities that handle wheat or barley. Look for:

• “Certified Gluten-Free” label on packaged goods.

• Trusted brands and bulk bins that clean and test for gluten traces.

✅ Summary of Gluten-Free Grains List:

Quantity is 5kg