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8 Gluten-Free Whole Grains You Should Be Eating

A common misconception when starting a gluten-free diet is that grains are completely off-limits. This is not only inaccurate, it is also the opposite of a healthy gluten-free diet which should be full of whole grains.  

Gluten-free whole grains can help provide much needed nutrients, such as fiber, iron, calcium, vitamin D, B vitamins, and magnesium. Often times, people with celiac disease and gluten-intolerance are deficient in these nutrients, because most gluten-free breads and cereals are not as enriched as their gluten-containing counterparts are. 

We've put together a list of 8 super healthy and tasty gluten-free whole grains you need to start eating.


Benefits: high in calcium, iron, magnesium, phosphorus, potassium. unique for grains, it contains vitamin c. protein content of 14%, higher than most. 
Use: salads, cereals, baking, soups, popped like popcorn. 
Our Favorite Brands: Arrowhead Mills AmaranthAnna and Sarah Organic Amaranth.


Benefits: high in zinc, copper, manganese, high in protein, amino acid score of 100, one of the highest among plant-based foods. 
Use: noodles, crepes, blinis, kasha, granola, pancakes 
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Benefits: 10 times more vitamin A than other grains, high in antioxidants and carotenoids, especially those associated with eye health. Look for organic non-gmo. 
Use: corn on the cob, popcorn, polenta, tortillas, corn muffins, whole grits.
Our Favorite Brands: Bob's Red Mill Organic Corn Flour, Hodgson Mill Gluten-Free Cornbread Mix.


Benefits: highest in antioxidants. staple in India. high in magnesium. studies show it is beneficial in controlling diabetes and inflammation.  
Use: indian roti, porridge 


Benefits: lower cholesterol. look for gluten-free oats only. 
Use: oatmeal, cookies, veggie burgers, baked fruit topping


Benefits: pseudo-grain (related to beets, chard and spinach). complete protein. high in potassium (helps control blood pressure). 
Use:  pilafs, soup, risotto, salads, side dishes.


Benefits: packed with b vitamins, magnesium, iron, copper, calcium, phosphorus, and potassium. also fiber and protein. WOW. 
Use: soups, side dishes, salads, pilafs, popped, substitute for couscous. 


Benefits: this ancient grain is a total powerhouse. more calcium and vitamin c than any other grain. high in protein and iron, type of fiber that helps improve blood sugar. staple in Ethiopia. 
Use: Ethiopian "injera" bread, teff polenta, porridge. 



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