Only a small percent of barley produced in the United States is used for human consumption. Most barley 95 percent is used for animal feed and to make malt to produce beer. Like wheat and other grains that contain gluten, barley can be tricky to identify. It has several aliases and is often hiding in plain sight.
Barley is used as a thickener and a flavor enhancer in many processed foods. According to Gluten Free Watchdog , some so-called gluten-free products may still contain barley. Some gluten-free grains that may be used instead of barley are:. Though beans and lentils are in the pulse or legume category, they offer many of the same nutrients that whole grains do.
Green lentils are the best lentil choice as a whole-grain replacement because they hold their shape. Brands that offer uncontaminated oats are:. There are many benefits of adding whole grains to your diet. Whole grains are low in fat and a good source of complex carbs and fiber. Studies have linked whole grains to a lower risk of heart disease, diabetes, and some types of cancer. But if you are sensitive to gluten, some whole grains may make you sick.
All whole grains are good for you. Even though it has wheat in its name, buckwheat is gluten-free. This recipe combines buckwheat flour with buttermilk and other common ingredients to create light and airy pancakes. The recipe includes instructions for a roasted strawberry topping, but you could also use your favorite fruit or gluten-free syrup.
Get the recipe. Kick boring porridge to the curb, and try this quinoa breakfast cereal instead. It features quinoa cooked in almond milk and bananas. Ground amaranth and cornmeal add authentic flavor to this cornbread recipe. If you want to make homemade, gluten-free bread for sandwiches, give this recipe that uses millet flour a try.
Some gluten-free foods also have higher fat and sugar contents than the gluten-containing food being replaced. It's important to read labels, not only for gluten content but also for overall nutrient levels, salt, calories from fats and calories from sugars. You can talk to your doctor or dietitian about foods that would provide healthy, nutrient-rich alternatives. The costs of prepared gluten-free foods are generally higher than the cost of the foods being replaced.
The expense of following a gluten-free diet can be substantial, especially if your diet includes foods that aren't naturally gluten-free. There is a problem with information submitted for this request.
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This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Nutrition and healthy eating. Products and services. Gluten-free diet To follow a gluten-free diet, you must avoid wheat and some other grains while choosing substitutes that provide nutrients for a healthy diet.
By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Questions and answers: Gluten-free food labeling final rule. Food and Drug Administration. Accessed Nov. Ciacci C, et al. The gluten-free diet and its current application in coeliac disease and dermatitis herpetiformis.
United European Gastroenterology. Freeman AM, et al. Trending cardiovascular nutrition controversies. Journal of the Americal College of Cardiology. Newberry C, et al. It provides plenty of antioxidants, including high amounts of two specific types — rutin and quercetin Meanwhile, quercetin has been shown to lower inflammation and oxidative stress 20 , Eating buckwheat may also help reduce some risk factors for heart disease.
In one study, buckwheat intake was associated with lower total and LDL bad cholesterol, as well as a higher ratio of HDL good to total cholesterol Another study observed similar findings, showing that those who ate buckwheat had a lower risk of high blood pressure, high cholesterol, and high blood sugar One cup grams of cooked buckwheat groats delivers 5 grams of fiber and 6 grams of protein and is a rich source of magnesium, copper, and manganese Try soba noodles made from buckwheat as a gluten-free swap for traditional pasta.
Alternatively, use buckwheat to add a bit of crunch to soups, salads, or even veggie burgers. Summary: Buckwheat is rich in antioxidants and has been associated with reductions in heart disease risk factors, such as blood cholesterol levels. Amaranth has a rich history as one of the staple foods for the Inca, Maya, and Aztec civilizations. Moreover, it is a highly nutritious grain with some impressive health benefits A test-tube study suggests that the compounds in amaranth block inflammation by preventing the activation of a pathway that triggers inflammation In fact, one animal study found that amaranth seeds decreased both blood triglycerides and LDL bad cholesterol levels One cup grams of cooked amaranth contains 5 grams of fiber and 9 grams of protein.
You can use amaranth as a substitute for other grains, such as rice or couscous. Amaranth that has been cooked and then chilled can also be used in place of cornstarch as a thickening agent for soups, jellies, or sauces. Summary: Some studies show that amaranth may reduce inflammation and several risk factors for heart disease.
Teff is high in protein, which can help promote satiety, reduce cravings, and boost metabolism 29 , 30 , It also fulfills a good portion of your daily fiber needs. Fiber is an important part of the diet and is associated with weight loss, reduced appetite, and improved regularity 32 , 33 , One cup grams of cooked teff contains 10 grams of protein and 7 grams of fiber.
It also provides plenty of B vitamins, especially thiamine For gluten-free baking, try substituting teff in part or in whole for wheat flour. Teff can also be mixed into chili, made into porridge, or used as a natural way to thicken dishes. Summary: Teff is one of the smallest grains in the world but high in fiber and protein.
Both of these nutrients are essential to your health and come with many benefits. In addition to being high in fiber, corn is a rich source of the carotenoids lutein and zeaxanthin, which are plant pigments that act as antioxidants Studies show that lutein and zeaxanthin can benefit eye health by decreasing the risk of cataracts and age-related macular degeneration, two common causes of vision loss in older adults One cup grams of sweet corn contains 4 grams of fiber and 5 grams of protein.
Corn can be boiled, grilled, or roasted for a healthy side dish to a well-balanced meal. Enjoy it right off the cob or add it to a salad, soup, or casserole. Summary: Corn is high in fiber and a good source of lutein and zeaxanthin, two carotenoids that are associated with a decreased risk of eye disease.
Although brown and white rice come from the same grain, white rice has had the bran and germ of the grain removed during processing. Thus, brown rice has more fiber and a higher amount of many micronutrients, making it one of the healthiest gluten-free grains around. Both varieties of rice are gluten-free, but studies show that replacing white rice with brown rice comes with added health benefits.
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