Gluten-Free Whole Grains

We always hear about the health benefits of consuming whole grains. All for good reason…study after study shows that people who regularly consume whole grains have lower risks of heart disease, stroke, type 2 diabetes and colorectal cancer. Whole grains also contribute to lower cholesterol levels and a healthier weight. Thankfully, a gluten-free diet doesn’t have to mean foregoing the benefits of consuming whole grains. Here is a list of gluten-free grains you can incorporate into your diet 😀

Celiac Disease

Celiac Disease is a disease characterized as sensitivity to gluten in wheat, rye, barley and oats. People with Celiac Disease have an autoimmune response that decreases the integrity of the small intestine. The intestinal lining flattens which affects absorption. Celiac disease also affects folic acid and B12 status.

Non-Celiac Gluten Sensitivity

Non-celiac gluten sensitivity where they have symptoms such as digestive issues or headaches related to consuming gluten.

Whole Grain Nutrition

Whole Grains are grains that are intact with their outer layer of bran, endosperm layer, and germ layer.


The Bran, the outer layer, fibrous and high in cellulose

  •  B vitamins, antioxidants, iron, zinc, magnesium and fiber

The Germ, the part that sprouts new plant

  •  B vitamins, vitamin E, antioxidants, unsaturated fats

The Endosperm, the bulk of the seed

  • Mostly starch and some protein

Gluten-Free Grains



Tiny, beige seed with nutty taste.

Use in porridge, salads



Brown pseudo-cereal grain with robust nutty taste

Used in Soba noodles, buckwheat flour



Cereal Grain, white neutral taste and sometimes sweet

Use in baked goods, pancakes, breads, popped



Tiny yellow grain with mild flavor

Use in breads, porridge, pilafs, soups, stews. Can also be popped



Small pseudo-cereal grain, can be white, red,or black with mild nutty taste

Use in cereal, side dishes, mix  in salads, Quinoa flour: breads, crackers



Tiny quick cooking brown grain with mild flavor

Use in cereal, as flour in baked goods, breads


Rice (brown, red, black)

Wild Rice

Oats (uncontaminated)

I’m sure you already know what those last four grains look like 😀

Gluten is in many processed foods, breads, crackers, cereals, candies, and sauces so avoiding it can be a challenge. Luckily, today you can find many products that are labeled Gluten-Free.

Note:  According to the Whole Grains Council -In the U.S., the Food Allergen Labeling and Consumer Protection Act mandates manufactures to list the word “wheat” on labels.  The thing to watch out for is the label doesn’t have to list barley, rye, spelt, kamut, or triticale which all contain gluten.

Gluten Free Whole Grains–whole_20grains/
Environmental Nutrition: Gluten Free Whole Grains by Sharon Palmer, R.D. March 2013

10 thoughts on “Gluten-Free Whole Grains

    • I’m all for cutting down on carbs from processed foods but otherwise I love ’em. I was having heavy allergy symptoms for months, so I asked my Dr if I should cut out gluten. He looked at me and said why would you want to do that to yourself. lol

  1. Pingback: Eight e-Cookbooks for Those with Food Sensitivities – FREE TODAY | 2booked2blog

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