Gluten is delicious. Let’s just admit the truth.
Gluten is the protein found in wheat, barley, and rye that gives bread its delectable chewiness. But with the rise in gluten intolerance, gluten allergies, and Celiac disease today a lot of people are unable to partake in the gluten goodness. And making things even worse is the fact that products containing gluten are everywhere.
But don’t worry – there are a lot of great, naturally gluten free options!
Did you know that not all grains contain gluten? It’s TRUE; and the kicker is that most of them are even more delicious than their gluten containing counterparts. Below is the ultimate list of naturally gluten free carbohydrates. Not only is this list gluten free but the items are healthy and delicious too.
11 Gluten Free Carbs
Brown Rice – Brown Rice has lots of fiber which is great for your digestive system. It also contains magnesium which helps keep your heart happy. Try brown rice in stir fry’s, soups, or even wraps to add some bulk.
Wild Rice – interesting fact: wild rice isn’t actually rice at all. It’s a type of grass that is naturally gluten free. It’s a bit tricky to grow so it can sometimes be expensive. But it’s high in protein and low in calories. It also contains large amounts of antioxidants.
Corn – Corn is naturally gluten free… popcorn is as well! Be sure to check the label if you’re buying commercial popcorn to make sure it doesn’t contain any sneaky added ingredients that might have gluten. Corn is high in zinc, magnesium, copper, iron, B vitamins and manganese. So as long as it’s air popped (and not covered in butter) it’s a great snacking choice.
Potatoes – All potatoes are naturally gluten free including: Sweet, Russet, and Red. A great way to make a healthy treat is to thinly slice potatoes and make fries in the oven. Maybe make a little garlic aioli on the side?! YUM! Keep in mind that fries at restaurants are typically made using a shared frier which means there is a possibility of cross contamination. So even though fries don’t contain gluten, when they are in the fryer next to breaded chicken fingers the gluten may unexpectedly end up on your fries, causing a problem.
Quinoa – If you haven’t seen these little circles of goodness they look and taste similar to small grains of rice. By taste and sight you might think they’re a carbohydrate but they’re actually loaded with protein and they’re naturally gluten free! Swap out any grain for quinoa and you’ve got a delicious and high protein dish.
Nut Flours – Nut flours are made from raw blanched nuts that are ground into a fine powder, which makes them an amazing gluten free flour substitute. When you’re baking with nut flours your dish will even brown up just like traditional flour does. Be warned: switching to nut flour will add a slight nutty flavor but it will also add some protein to your dish.
Buckwheat – Even though buckwheat has wheat right in the name it’s actually gluten free. There are so many different ways to eat it. You can swap it out for your morning oatmeal, toss it in your salad, or even mix some into your smoothie. Buckwheat contains a number of vitamins and minerals like phosphorus, copper, magnesium, and iron. It’s also been proven to help with controlling blood sugar and heart hearth.
Oats – Oats are one of the healthiest ways you can start your day. (Warning though: make sure they’re labeled as gluten free because a lot of times oats are processed in facilities that also process wheat, which can lead to cross-contamination). They are a natural source of whole grains and a great source of important vitamins, minerals, fiber, protein, and antioxidants. They’ve also been shown to lower blood sugar and cholesterol levels, reduce constipation, and aid in weight loss. Other ways you can incorporate oats into your diet are: granola, swap oats for rice in soup, or throw a handful of oats into your smoothie for extra creaminess.
Chickpea Flour – Chickpea flour is another great alternative to traditional flour. The flavor is very mild, it packs a lot of protein and fiber, and has fewer calories than traditional flour. Chickpea flour is great in soups or even as a tempura-like batter for chicken and fish. If you’re feeling adventurous it’s pretty easy to make at home. Just put dried chickpeas in a food processor for about 2-3 minutes until a powder forms.
Millet – This grain is so versatile. It can be used in place of rice, as your morning cereal, or even ground as flour in your favorite baking dishes. Plus its nutritional profile is far better than flour. It’s loaded with antioxidants, vitamins, minerals, and protein. Millet has also been shown to help lower blood sugar levels as well as cholesterol levels.
Amaranth – Amaranth was actually used by the Mayan Indians long ago because of its nutrient density. It boasts tons of vitamins, minerals, fiber, and protein. Interestingly it can also be used to thicken soups and sauces. Otherwise, add it to your diet by switching amaranth out for other grains.
Even though life may have dealt you some tough cards by not allowing you to consume gluten for whatever reason that doesn’t mean you can’t enjoy some of the world’s most yummy carbohydrates and this list proves it! Try some new tastes and flavors by starting your day with some millet, barley, or oats and end it with potatoes, corn, or buckwheat noodles. Gluten Free has never tasted better or been more healthy.
Do you have some great gluten free carbohydrates that are a staple in your house? I’d love to hear what they are. Also, if you’ve got some great gluten free recipes post them too!