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Healthy Gluten-Free Grains - 24 Mantra Organic

Healthy Gluten-Free Grains - 24 Mantra Organic

A-List-of-Best-and-Highly-Nutritious-Gluten-Free-Grains

A List of Best and Highly Nutritious Gluten Free Grains

Organic Food
27.11.2020

 

Gluten is a protein that imparts elasticity to food and helps it rise. Grains like wheat, barley, and rye contain this protein, which may not be well-tolerated by certain individuals. Resultantly, they avoid glutinous grains and their products. However, wheat is the primary ingredient in staples like bread, pasta, roti, biscuits, semolina, etc. Similarly, rye and barley also feature prominently in other food items and beverages. As such, you may find yourself getting frustrated on not being able to find suitable gluten-free grains as substitutes for it.

Well, you’re not alone!

Several individuals following a gluten-free diet find their food options, especially in grains, highly restricted. To put you out of this misery, we have compiled a list of highly nutritious gluten-free grains that you can try. So let’s check them out!

6 Healthy and Nutritious Gluten-Free Grains

Rice

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Rice is one of the best gluten-free grains that you can incorporate into your diet. You can think of it as a mother grain that will sustain your gluten-free diet. Consider switching to brown rice, black rice, red rice, and wild rice if you wish to make a healthier choice.

Following is a breakdown of the basic nutritional information on 100 grams of cooked, short-grain white rice:

 

Calories 130 kCal
Proteins 2.4 grams
Total Fats 0.2 grams
Carbohydrates 28.7 grams
Dietary Fibres 0.0 grams
Vitamins Thiamin, Niacin, Folate, and Pantothenic acid
Minerals Calcium, Iron, Magnesium, Phosphorus, Potassium, and Selenium

 

Sorghum

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Sorghum, locally known as jowar or jawar, is one of India’s most popular gluten-free grains due to its availability and accessibility. There are several ways in which you can consume this gluten-free alternative, such as milling it into flour and preparing rotis or having seasoned jowar puffs.

Here is a breakdown of the basic nutritional information on 100 grams of uncooked sorghum:

 

Calories 329 kCal
Proteins 10.62 grams
Total Fats 3.46 grams
Carbohydrates 72.09 grams
Dietary Fibres 6.7 grams
Vitamins Vitamins B1, B2, B5, and B6
Minerals Copper, Iron, Magnesium, Phosphorus, Potassium, and Zinc

 

Quinoa

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Quinoa has gradually emerged as one of the most sought-after gluten-free grains around the world. Interestingly, it is a pseudo-cereal and bears more similarity to seeds. However, its application is much like that of grains! Apart from regular quinoa, you will find quinoa products, such as noodles and pasta, available in the market.

Here is a snapshot of the nutritional profile of 100 grams of cooked quinoa:

 

Calories 120 kCal
Proteins 4.4 grams
Total Fats 1.92 grams
Carbohydrates 21.3 grams
Dietary Fibres 2.8 grams
Vitamins Folate, Thiamin, Riboflavin, Niacin, Vitamin B6, and Choline
Minerals Manganese, Phosphorus, Copper, Iron, Magnesium, and Zinc

 

Oats

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Oats are the go-to gluten-free grains for breakfast. However, it is highly versatile, and you can add it to your diet in several ways. You can use oat flour to make rotis and breads. However, it does contain avenin, which may trigger allergic reactions similar to gluten.

Following is an overview of the nutritional profile of 100 grams of raw oats:

 

Calories 379 kCal
Proteins 13.15 grams
Total Fats 6.52 grams
Carbohydrates 67.7 grams
Dietary Fibres 10.1 grams
Vitamins Thiamin, Riboflavin, Niacin, Folate, and Choline
Minerals Manganese, Phosphorus, Copper, Iron, Selenium, Magnesium, and Zinc

 

Amaranth

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Amaranth is one of the many ancient gluten-free grains. It is similar to quinoa given that it is also a pseudo-cereal and was a staple in the Inca, Aztec, and Maya civilizations. In India, it is locally known as ramdana. You will find easily puffed amaranth, which is normally consumed during fasts.

Here is an overview of the nutritional profile of 100 grams of cooked amaranth:

 

Calories 102 kCal
Proteins 3.8 grams
Total Fats 1.6 grams
Carbohydrates 18.7 grams
Dietary Fibres 2.1 grams
Vitamins Vitamin E, B6, Folate, and Niacin
Minerals Calcium, Iron, Magnesium, Phosphorus, Potassium, and Sodium

 

Corn/Maize

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Corn or maize is another widely available gluten-free grain that is primarily used for its starch. Hence, you can use cornflour as thickeners in soups and gravies. Additionally, you will also find cornmeal (makke ka atta), popcorn, and sweet corn for various purposes.

Here is an overview of the nutritional profile of 100 grams of raw corn:

 

Calories 86 kCal
Proteins 3.27 grams
Total Fats 1.35 grams
Carbohydrates 18.7 grams
Dietary Fibres 2 grams
Vitamins Pantothenic acid, Folate, Vitamin B6, Niacin, and Thiamin.
Minerals Manganese, Phosphorus, Magnesium, Zinc, and Copper

 

When choosing gluten-free grains, you need to ensure that these grains are not processed in the same facilities as glutinous grains. Additionally, you should use organic products to draw maximum benefits from its many nutritional, health, and dietary advantages.


Try 24 Mantra Organic’s range of products and savour the taste of organic goodness.

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