The first whole grains that come to mind may be brown rice and quinoa, but there are others that can broaden your options. Explore these gluten-free, whole grain recipes that use lesser-known ancient grains that are both healthful and delicious.
The Oldways Whole Grains Council’s motto is “Whole grains at every meal.” Given that most Americans consume less than one serving of whole grains per day on average, this is a helpful reminder. According to some surveys, 40% of Americans never consume whole grains at all.
The exterior layer bran, the nutrient-rich germ, and the starchy endosperm are all present in whole grains. Important nutrients are included in whole grains, and regular consumption is associated with a number of health advantages. Contrarily, refined grains do not have the same health benefits as whole grains and have less nutrients, such as white rice and white flour.
Benefits with Whole Grain Types
According to the most recent World Health Organization recommendations, whole grains, vegetables, fruits, and pulses should make up the majority of your daily carbohydrate diet. These foods are high in fiber, which is associated with a 20% reduction in mortality from all causes as well as a lower risk of heart disease, stroke, and Type 2 diabetes.
The numerous health advantages of whole grains may persuade you to increase your consumption. But the majority of people continue to consume whole grains.
Although eating a bowl of oatmeal in the morning, a sandwich on whole-wheat bread, and adding quinoa to grain bowls and salads are all healthy choices, there are a ton of other lesser-known whole grains that are equally as nutritious.
It seems like quinoa is the food du jour right now. According to a nationwide consumer poll carried out by Denver-based flour-milling and ingredient company Ardent Mills, whole grains are perceived as having the best nutritious qualities. According to the survey, 86% of Americans are aware with quinoa, a complete grain high in protein but technically a seed.
Not as much love is shown to other whole grains. Here is a list of whole grains you should include to your grocery list, including some of the more unusual ancient grains.
Whole wheat versus whole grains
The terminology used to describe whole grains can occasionally be unclear. A “whole grain” simply means that the bran, or outer layer, the nutrient-rich germ, and the starchy endosperm have all been preserved. Any grain, including wheat, is included in this.
The phrase “whole wheat” refers to goods made from the entire wheat kernel, such as whole wheat bread, flour, or pasta. Wheat is included in the definition of whole grain because it is a type of grain. Contrast that, though, with “multigrain” or “wheat” bread.
The basic issue is that until you see the word “whole,” it is not whole wheat.
Whole Grains: Are They Gluten-Free?
Some whole grains don’t contain gluten, but others do. All varieties of wheat, including bulgur, wheat berries, spelt, farro, kamut, emmer, einkorn, couscous, and white sonora (although the amount of gluten in each of these grains varies), include gluten. Rye, barley, and triticale, a wheat-rye hybrid, are additional grains that contain gluten.
These whole grains are naturally gluten-free:
- Amaranth.
- Buckwheat.
- Fonio.
- Millet.
- Sorghum.
- Teff.
- Quinoa.
Oats are naturally gluten-free yet they often come in contact with wheat and other gluten-containing grains during production. Oats labeled gluten-free have not been cross-contaminated.
