Whole grains in the gluten free world are becoming more prevalent. It was once common for foods manufactured for a gluten free diet to be made of white rice and sugar. Luckily, the winds of change are blowing, bringing with them a host of new options for people with celiac disease.
Millet, teff and sorghum are some of the favorite grains popping up in gluten free baked goods. They are chosen for their taste, texture and nutritional value. Anyone looking to supplement a gluten free diet would do well to keep these gluten free whole grains in mind when baking or scouring ingredients lists.
Whole Grain Millet Adds Flavor and Texture to a Gluten Free Diet
Millet is best known in the modern world for its usage in bird seed. It is a durable grain that is fast and easy to grow. Millet is able to grow in very dry areas, making it perfect for drought regions.
Millet shouldn’t be just for the birds anymore! Its nutritional benefits are outstanding. It is high in protein, carrying almost as much as wheat (about 11% by weight), and contains iron, magnesium and B-vitamins as well.
Millet is proven to help lower the risk of heart disease, cancer and type 2 diabetes. In addition, millet is not acid producing, which means it is great for people who suffer from acid reflux.
One caution about millet; People with thyroid problems may want to limit their intake of it due to the fact that it may inhibit the uptake of iodine to the thyroid. It is labeled as a thyroid peroxidase inhibitor.
Millet is also a versatile grain with several kitchen uses. It is often ground into flour and used in baked goods. Since it does not contain gluten, a gluten substitute such as xanthan gum should be used with the millet flour. Another common use for millet is to keep the seeds whole and add them to foods for a bit of extra crunch and texture.
Teff Offers a Healthy Alternative to Wheat
Teff holds the distinction of being the world’s smallest grain. It is an annual grass that grows well in both wet and dry climates.
Tiny it may be, but teff packs a huge nutritional punch. Since the grain itself is so small, the majority of it is bran and germ (which is where whole grain nutrition comes from). Teff is exceptionally high in protein and fiber, offering about five grams each per quarter cup of teff flour. It is also high in calcium and contains all eight essential amino acids.
Teff carries a slightly sweet flavor but is good for savory dishes as well. The seeds can be eaten whole or sprouted and eaten that way. Teff flour can be used to thicken sauces, gravy and soups or used to add whole grain nutrition to baked goods. As with millet and sorghum, teff has no gluten of its own and will not add elasticity to baked goods.
Sorghum is Already Used in Gluten Free Products
Sorghum is one of the top five cereal grains in the world. Unlike the others that make this list, sorghum is gluten free. It is a grass plant that grows very well in dry climates.
The nutritional benefits of sorghum are just short of spectacular. This grain offers high amounts of fiber, iron, protein, calcium, potassium and antioxidants. It is a nutritious and accessible way to add whole grains to a gluten free diet.
Sorghum is most well known for its use in sorghum syrup (sorghum molasses, sweet sorghum). It is also gaining a distinction as one of the most popular ingredients for making gluten free beer. In baked goods, sorghum blends well with other flavors due to the fact that it has a very neutral flavor of its own.
With these and other gluten free whole grains so readily available, celiac disease shouldn’t keep anyone from enjoying the nutritional benefits of whole grains.
Read more to learn about brown rice, buckwheat and quinoa.
Sources:
- ChetDay.com “Whole Grains: Teff (Eragrostis)” (accessed on February 5, 2010)
- dev.ethnomed.org “MORE ABOUT ETHIOPIAN FOOD: TEFF” (accessed on February 5, 2010)
- ChetDay.com “Whole Grains: Millet (Gramineae/Poaceoe)” (accessed on February 5, 2010)
- HistoryforKids.org “Millet” (accessed on February 5, 2010)
- Grains.org “Sorghum” (accessed on February 7, 2010)
- EveryDayHealth.com “Calories in Sorghum” (accessed on February 5, 2010)
- sorghumgrowers.com “Sorghum 101” (accessed on February 8, 2010)
Marissa Carter - Marissa is a Gluten Free Foodie, Freelance Writer, Homeschool Mom, Non-Profit Owner...Trying to do it all at once and loving every ...
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