WHERE TO BUY GLUTEN-FREE GRAINS

It’s essential to buy grains that are clearly labeled as gluten-free. Why? Gluten-free grains can sometimes come into contact with gluten-containing grains during harvesting or processing. To avoid cross-contamination, always double-check the label to ensure the grains are truly gluten-free.

IS RICE GLUTEN-FREE?

Absolutely! In its natural form, rice is 100% gluten-free. So, if you’re avoiding gluten, rice is a fantastic option. Whether you love rice salads, fried rice, or creamy rice puddings, you can enjoy them worry-free—as long as the other ingredients in your dish are gluten-free, too.

Rice is one of the most popular gluten-free grains and is commonly used in gluten-free products, especially rice flour-based alternatives to wheat flour. But what about glutinous rice?

IS GLUTINOUS RICE GLUTEN-FREE?

Yes! Despite the name, “glutinous rice” (or sticky rice) contains no gluten. The term "glutinous" refers to the sticky texture of the rice, not the gluten found in wheat, barley, or rye. So sticky rice lovers, you’re in the clear!

IS BROWN RICE GLUTEN-FREE?

Yes, brown rice, also known as wholegrain rice, is gluten-free. Since it’s a whole grain, it retains more nutrients than refined grains, offering more fiber, vitamins, and minerals.

IS WILD RICE GLUTEN-FREE?

Wild rice is naturally gluten-free, making it a versatile choice for various dietary needs. As a whole grain, it's rich in proteins, fiber, and antioxidants, offering significantly more nutritional benefits compared to typical rice varieties.

IS THERE ANY TYPE OF RICE TO AVOID ON A GLUTEN-FREE DIET?

All rice varieties are naturally gluten-free. However, rice blends or mixed grain products might include gluten-containing grains. Always inspect the label to ensure no gluten has snuck into your rice-based dish.

HOW CAN A GLUTEN-FREE PRODUCT CONTAIN GLUTEN?

It may seem tricky, but it's a perfectly valid question. A gluten-free rice product can potentially contain gluten if it is processed, packaged, or handled in a facility that also deals with gluten-containing products. This is due to the risk of cross-contamination during production, where traces of gluten from other products can unintentionally come into contact with the gluten-free product. To ensure safety, manufacturers often label such products with warnings like “may contain traces of gluten” or “processed in a facility that handles gluten” to inform consumers.

WHAT OTHER GRAINS ARE GLUTEN-FREE?

Here are some popular gluten-free grains and seeds that deserve a spot in your kitchen:

• Zizania Aquatica (Wild Rice): Technically not a true rice, wild rice is a seed from an aquatic grass. It boasts a high protein and fiber content, making it a superfood. With its nutty flavor and chewy texture, wild rice is perfect for salads and soups, offering a satisfying bite and rich nutrition.
• Fonio: A fast-growing African grain packed with fiber and B vitamins. It’s perfect for those who need extra calcium or follow vegan or lactose-free diets.
• Teff: A tiny but mighty grain from Ethiopia, teff is great for gluten-free baking and makes fantastic porridge or cereals.
• Quinoa: Quinoa is a gluten-free superstar, perfect for salads, bread, pancakes, and more. Just be sure to rinse it well to remove any bitterness.
• Buckwheat: Despite its name, buckwheat isn’t wheat at all, so it’s completely gluten-free! Use it for baking or even pancakes.
• Amaranth: A nutty-flavored ancient grain, amaranth has been used for thousands of years. It’s often ground into a gluten-free flour, perfect for baking.
• Millet: This mild-tasting ancient grain has been loved since Roman times and is an excellent gluten-free alternative to couscous in salads and side dishes.
• Sorghum: With its mild flavor, sorghum is another great gluten-free alternative to couscous and works wonders in baked goods.
• Corn: Corn is another gluten-free staple. Roast it, grill it, or add it to salads for a delicious twist!

With so many gluten-free grains available, you never have to sacrifice flavor or variety in your gluten-free diet! Whether it’s rice, quinoa, or teff, these grains open up endless possibilities for delicious, healthy meals.