Most people have heard of Gluten. Many know it is a protein in wheat. In actual fact Gluten is not a single protein but a class of over 1,000 different proteins found in grains like wheat, barley, and rye, 40 of which are more toxic than the Gliadin in wheat, which is the only one tested for gluten intolerance. For instance corn has one rated at a concentration level of 59 where the Gliadin in wheat is rated at 62! Not a lot of difference.
I found this out when I made some corn bread from corn meal and got the same itchy scalp reaction I get from wheat!
Some time a I read that a few decades ago farmers were being so successful in getting the heads of wheat to grow larger that the stalks were bending over from the weight, causing a problem in harvesting.
To solve this problem agricultural scientists created a hybrid variety of wheat from a dwarf version to maintain the larger heads but not have the stalks bend over.
This new variety, that I am told makes up over 90% of the wheat grown today, has a much larger gluten load.
I also read that the blood collected from WWI US Servicemen was tested and found to contain far less gluten intolerance than is common today.
And an article published in March 2023 https://www.dietvsdisease.org/sorry-your-gluten…/ provided results from an interesting study that found many who do better on a gluten free diet do so not due to the absence of gluten but by avoiding fructans found in wheat. From the article:
“Millions of people voluntarily avoid gluten, a protein found in wheat-based foods like bread, cereal and pasta.
Those with a wheat allergy, celiac disease (about 1% of the population) and certain other autoimmune conditions get very sick if they eat it.
However, an extra 12% of people report digestive symptoms after eating gluten-containing foods… despite not having a wheat allergy or celiac disease.
But new research from Norway suggests it’s not gluten that causes issues for these people… it’s a FODMAP called fructan.
What Is A Fructan and Fructan Intolerance?
What is low FODMAP and who is it for? Fructans are a type of short-chain carbohydrate often referred to as FODMAPs.
They can cause unpleasant digestive symptoms for sensitive people, especially those with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Fructans occur in large quantities in:
wheat, barley and rye
garlic
onions
chickpeas
dates and prunes
raisins
watermelon
Those who experience digestive problems after eating fructans very likely have a fructan intolerance. It’s basically the same concept as those with a lactose intolerance who eat dairy, or those with a fructose intolerance who eat honey.”
Going gluten free is an essential component of gut health for some, while others want to cut gluten from their diet to see if it improves any number of symptoms. But doing so can be very difficult. Grains are a major part of the Western and many other diets, and many grains contain gluten.
Thankfully, gluten-free grains exist and can be purchased for baking if needed.
Grains are a source of important nutrients like carbohydrates, fiber, and B vitamins. Gluten-free grain options may have different consistencies, textures, and flavors than traditional baking grains and flour, but this can be overcome by mixing different gluten-free grains together.
Whole grains are a great alternative to processed, refined grains and offer superior nutrition in the form of fiber, protein, B vitamins, and minerals like magnesium and manganese. Therefore, they have the potential to improve health.
Whole grains, however, are not always gluten free. People looking to manage chronic digestive conditions or a gluten sensitivity or intolerance need to be mindful when selecting whole-grain options. Refer to this list the next time you make a trip to the grocery store.
According to the Gluten Intolerance Group, gluten-free products available in grocery stores are often made from cornstarch, potato starch, tapioca starch, or white rice flour. These options are not very nutritious, so electing whole grains and whole-grain flours can provide you with fiber and a variety of vitamins and minerals.
Which Seeds and Grains Are Gluten Free and Which Are Not?
Some whole grains have gluten, while others do not. If you’re looking to reduce the amount of gluten in your diet, or if you have negative reactions to it, here is a list of whole grains to try, or to avoid.
Gluten Free
Amaranth
Buckwheat
Chia
Coconut Flour
Millet
Oatmeal risky. See below.
Quinoa
Rice
Sorghum
Teff
Tigernut Flour
Contain Gluten:
Barley
Bulgur
Corn
Kamut
Rye
Spelt
Triticale
Wheat
1. Amaranth
Amaranth powder is gluten free and has a nutty, slightly sweet flavor. The grain was a staple food in ancient Mexican civilizations such as the Aztec and Maya. It can be used to bake goods that are dark in color, like brownies. It’s also a decent source of protein, fiber, manganese, magnesium, phosphorous, and iron.
2. Rice
Both brown, whole grain rice and white rice are naturally gluten free. Brown rice features more nutrition than white; however, white rice is far easier to digest. Because of the reactions brown rice can cause, many health professionals suggest eating white rice instead, and making up any missed nutrition in other areas.
You should also take care to buy rice products certified as gluten free, as cross-contamination with gluten is possible during farming, processing, and manufacturing stages.
3. Buckwheat
Despite its name, buckwheat is gluten free and has a very bitter flavor that’s often compared to a hoppy-style beer (it’s even used to brew gluten-free beer). When roasted, it has an intense flavor, but even as a flour, it can add a degree of bitterness to baked goods.
It’s high in B vitamins and antioxidants and minerals like manganese and magnesium. Furthermore, one cup of cooked buckwheat groats contains just 1.5 grams (g) of sugar.
4. Bulgur Wheat
Because it contains wheat, bulgur wheat does have gluten. If you’re looking for a gluten-free option, then it is not suitable. However, if you don’t have any trouble digesting gluten, it is a nutritious whole grain with protein, fiber, manganese, iron, and more.
5. Kamut
Kamut is another alternative whole grain that is not gluten free. Kamut is nutrient dense and can contribute to a healthy diet in people who can digest gluten. It features fiber, protein, manganese, iron, zinc, and other valuable vitamins and minerals.
6. Millet
Millet is a gluten-free whole grain with a sweet, nutty flavor. Like other whole grains, it is protein-and-fiber rich, acting as a great alternative to refined grains. It’s also a great source of B vitamins and minerals like manganese. Millet grains are popular in foods such as porridges and flatbreads, and in drinks like beer.
7. Oatmeal
This is a popular question and can be a bit of a tough one to answer. In short, yes, oats are gluten free. But often, they are grown in the same fields as wheat products (all wheat products feature gluten). Sometimes remnants of the wheat can get into the oats and lead to gluten sensitivities in certain individuals. Again, it’s important to purchase brands labeled as “gluten-free,” or you can call the manufacturer to learn the production process.
8. Coconut
While not thought of as a seed or grain, a gluten-free flour can be made from coconut.
9. Quinoa
This popular “whole grain” is actually a gluten-free seed, or pseudo-cereal, that’s rich in antioxidants, protein, and fiber. It is a great substitute for rice and a tasty addition to salad. It’s pretty easy to cook and accessible in most grocery stores.
10. Sorghum
Sorghum is typically sold as a flour and has a nutty flavor. Being gluten free, it’s a good alternative for those interested in baking gluten-free treats. According to the USDA Agricultural Research Service National Nutrient Database, 100 g of the whole grain has 10.62 g of protein, 3.36 milligrams (mg) of iron, 0.443 mg of vitamin B6, and 3.688 mg of niacin.
11. Spelt
Spelt is a distinct form of wheat and therefore contains gluten. It will cause trouble for people who have difficulty digesting gluten. It is a nutritious whole grain for those looking to increase their whole grain intake, however, and is a rich source of fiber, protein, manganese, and other vitamins and minerals.
12. Teff
Teff is a gluten-free whole grain that’s been classified as a potential “super grain.” It’s a grain about the size of a little poppy seed that hails from Ethiopia. Like every other whole grain, it’s rich in a variety of nutrients (i.e. fiber, protein, calcium, iron, and B vitamins) and can be found in a number of forms—from bars to pancake mixes.
13. Barley
Any type of barley, just like wheat, has gluten. As such, products made with barley will have gluten. There is some discourse over whether or not barley grass has gluten—the gluten is found in seeds—but it’s recommended that people with celiac disease or gluten sensitivities avoid the risk.
14. Cornmeal
Contrary to popular belief corn is not gluten free. It does not contain the type of gluten, gliadin, that is in wheat and rye but it does contain another form that affects me just as much as gliadin.
It’s worth noting that corn pops up in all kinds of products and there’s a good chance it’s a GMO (genetically modified organism). If this is an issue for you, it may be worthwhile looking into other alternatives.
15. Rye
Like wheat and barley, rye is another whole grain that features gluten and should be avoided by people with celiac disease and gluten sensitivities. For people without gluten sensitivities looking for whole-grain breads and flours, rye is a very healthy and tasty option.
One cup of dark rye flour contains over 20% of the daily recommended amounts of potassium, niacin, thiamine, vitamin B6, iron, zinc, magnesium, and phosphorus.
16. Triticale
Triticale is a hybrid of rye and wheat, so it is most definitely not gluten free. It offers many of the same nutritional and health benefits of other whole grains; however, it is an entirely man-made crop. In fact, it is the first man-made crop species ever and is produced by crossing wheat and rye genes.
Triticale is especially high in an amino acid called lysine, which is important for building muscles and collagen as well as calcium absorption. Studies suggest it may also help manage the symptoms of various forms of the herpes simplex virus.
Sources:
See, J., RDN, LD, “Gluten-free? Try these delicious alternatives to wheat flour,” Mayo Clinic, December 10, 2016; https://www.mayoclinic.org/…/gluten-free…/art-20269952, last accessed April 20, 2018.
“Grains,” Coeliac UK; https://www.coeliac.org.uk/gluten-free…/gf-diet/grains/, last accessed April 20, 2018.
“Whole grains,” Gluten, last updated October 5, 2017; https://www.gluten.org/resou…/diet-nutrition/whole-grains/, last accessed April 20, 2018.
“Is It Gluten Free?” Beyond Celiac; https://www.beyondceliac.org/gluten…/is-it-gluten-free/, last accessed April 20, 2018.
https://www.foodsforbetterhealth.com/are-grains-gluten-free-a-complete-list-37883