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Gluten-free alternatives: grains you can include in your diet

Feb 04, 2021 09:37 IST

A protein found in rye, wheat and barley, gluten lends a chewy texture to foods. However, some people may show an intolerance to the protein which may force them to adopt a gluten-free diet. 

Celiac disease is an autoimmune disease leading to a gluten intolerance. Eating gluten may trigger issues like stomach ache, diarrhea and bloating.

Lets dive into the world of gluten-free grain alternatives you can add to your diet.

A plant-based protein, quinoa is an extremely versatile grain. It is loaded with fibre and antioxidants, making it ideal to ward off a range of diseases. Unlike most plant based foods, quinoa contains all eight essential amino acids needed by the body. You can have a healthy quinoa salad, make pancakes or a delicous bread.

Buckwheat, commonly referred to as kuttu takes precedence during the famous festival of Navratri. A gluten-free option, buckwheat contains high amounts of rutin and quercetin, two antioxidants that studies claim may improve symptoms of Alzheimer's disease and inflammation. Whip up a delicious buckwheat cake, some cookies or your humble rotis.

Rich in calcium, potassium and magnesium, millets offer a variety of benefits and serves as a great gluten-free option.They're fibrous in nature and may reduce levels of bad cholesterol while boosting good cholesterol. They're repositories of iron and folic acid, helping to maintain hemoglobin levels. Toss them with vegetables for a tasty salad, have them stand alone or bake a millet bread!

Even if you're on a gluten-free diet, adding these grains may help you achieve your nutrition balance.