the grains or gluten-free cereals they are an important staple in the pantry for many people. That group includes people diagnosed with celiac disease (an autoimmune disorder that damages the gut), gluten intolerance, or a wheat allergy. So if you’re in this group of people and looking for gluten-free cereals, read on! Here’s a list to choose from, including 9 types of gluten-free cereals you can use.
What are gluten-free cereals?
Think of gluten as food glue. Or, in nicer terms, think of it as a sticky protein that helps hold food together, keeping it in shape. That’s good in the culinary sense.
Gluten is found in wheat, barley, rye, and triticale and, of course, in all of the many forms of wheat, including bulgut, durum, einkorn, emmer, farina, farro, graham, kamut, grits, spelt, and wheat berries.
Some gluten-free selections include rice, amaranth, buckwheat, corn, millet, sorghum, teff, quinoa, and fonio. While some of these are classified as pseudocereals, basically seeds without grains, they are highly nutritious and can be eaten just like cereals.
Are there whole grains gluten free?
You’re in luck. All cereals are born as whole grains, including gluten-free cereals. So when avoiding gluten, try to enjoy mostly foods with whole grain versions of rice, corn, sorghum, and more, and their whole grain flours.
This offers the best health advantage, as you’ll get all the parts of the grain, including the fiber-packed bran and nutrient-rich germ.
In practical terms, when opting for grains, aim for whole grains like brown rice, rather than processed and refined grains like white rice, more often than not to get all of their plant-based eating benefits.
Gluten-free grains and pseudocereals (seeds)
These are some of the whole grains and pseudocereals without gluten:
Rice
A favorite of the gluten-free cereals, brown rice stands out for its antioxidants, B vitamins and magnesium. It is available in short (stickier) and long grain (fluffier) varieties. Brown rice takes longer to cook than refined white rice, but offers a chewier texture and nuttier flavor.
Also find brown rice in other cool colors, including red, purple and black, which offer a boost of bioactive compounds. For added nutrition and culinary intrigue, use these brown rice varieties as a better-for-you swap for white rice.
Amaranth
This little and misunderstood “whole grain” is packed with nutritional characteristics. One cup of cooked amaranth offers a healthy dose of protein (9 grams), fiber (5 grams), and minerals, including iron, potassium, and calcium.
Although amaranth is classified as a pseudocereal, people enjoy it as a grain, as an oatmeal-style hot cereal or porridge.
buckwheat
Buckwheat is another pseudocereal. You can increase protein, fiber, magnesium or potassium in your food repertoire. Many eat it ground into flour to make crepes or buckwheat pancakes. It is sometimes combined with all-purpose wheat flour to lighten texture and tone.
Corn
Instead of grinding corn on the cob as a vegetable, the corn could be made into comforting cornmeal dishes, also called polenta or ground corn.
Yellow cornmeal is nutritionally notable for lutein and zeaxanthin that offer eye health benefits. When cooked, polenta can be enjoyed as a hot cereal or even as a crispy potato chip. And of course corn can be ground and found in corn tortillas and chips.
Darling
Birds can peck at millet. But it’s also a gluten-free seed you’ll want to add to your own diet, especially because of its remarkable amount of protein, magnesium, phosphorus, and heart-protective antioxidants.
Furthermore, according to a research review published in Frontiers in NutritionEating millet regularly can help lower blood glucose and the risk of developing diabetes.
Mild in flavor, millet is best when seasoned and spiced. It’s also tasty when you roast it before using it in recipes, which gives it an extra nutty flavor. The seeds add a delicious texture to breads and quick breads. Millet flour is also a great ingredient for homemade bread.
Sorghum
Chewy sorghum with nuts is an ancient grain with a lot to brag about. It is high in protein, fiber, and potassium, as well as plant sterols with cholesterol-lowering potential.
As a bonus, sorghum is good for the planet, especially since it feeds primarily on rainfall rather than relying on irrigation.
teff
Teff is a small seed, the size of a small piece, rich in minerals, such as iron, calcium, magnesium and zinc. There are numerous varieties and shades, but you’ll likely find a reddish-brown variety with a rich flavor and a hint of earthy sweetness.
Serve whole teff as a hot breakfast cereal; mix it with millet or quinoa in a pilaf; or try it as an interesting flour option for chewy cookies.
quinoa
Quinoa is a seed with a double whammy of plant protein and dietary fiber, making it quite filling. If you’re looking for a good source of iron or anti-inflammatory antioxidants, they have those too.
Choose from several colors, including white and red and the richest-tasting black. Enjoy it as rice or as the main ingredient in fillings, salads and desserts.
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Fonio is an ancient, earthy grain from West Africa, but has only recently appeared on the market. Iron is its most prominent nutrient. It looks and cooks like couscous, in five minutes.
Great as a couscous-style side dish or salad, or in grain bowls, veggie burgers and more.
And does oatmeal fall into the category of gluten-free cereals?
Oatmeal is technically gluten-free. However, since they can be grown or processed near wheat, barley, or rye, they can come into «cross-contact» with gluten.
That’s why you may need to avoid oats on a gluten-free eating plan, unless you can be sure the oats are gluten-free. If you have access to the food label, medical experts at the Celiac Disease Foundation advise choosing only oats labeled gluten-free.
Should I avoid cereals that contain gluten?
Avoiding gluten is vital for some people, but not everyone needs or should embark on a gluten-free lifestyle. Like any diet that eliminates certain foods, it can have undesirable consequences if followed improperly.
For example, a gluten-free diet made up of mostly processed foods could result in insufficient fiber intake and fewer health-promoting nutrients.
You can cause weight gain if you mistakenly believe that cutting out gluten is an obvious strategy for losing excess weight. After all, eating a bag full of gluten-free cookies won’t shrink your belly.
So if you don’t need to avoid gluten, go ahead and enjoy the glorious variety of grains available, including barley, rye, einkorn, emmer, kamut, spelled, bulgur, and durum wheat, all of which contain gluten. And also savor the gluten-free cereals as you wish.