Gluten-free has become so popular on shelves today that practically every company out there touts a gluten-free product in one shape or form. While gluten-free does not mean healthy, often buzzwords like this are used to really push products, and that brings us to why it’s so important to really know if those “gluten-free grains” you’re buying are actually sans gluten and a healthy option otherwise.
What is gluten? According to the Whole Grains Council, gluten is a protein found in wheat — such as spelt, kamut, einkorn, farro/emmer, barley, rye and triticale — that’s hard for some people to digest. It helps bind and shape foods by creating elasticity. About 1 percent to 2 percent of the population has celiac disease, which is an autoimmune form of gluten intolerance. These folks have quite a struggle and must eat a gluten-free diet for life. There are others who don’t have celiac disease but could have allergies relating to the consumption of wheat. Experts tell us that about 1 percent to 6 percent of the population falls into this category. (1, 2)
Thus, if you have some sort of intolerance to gluten, it’s best to replace any whole wheat with gluten-free grains and follow at least a modified celiac disease diet. What are the best gluten-free grains out there, and how do they compare to the more common gluten-containing grains we were raised on? Let’s find out, along with ways to incorporate gluten-free grains and the benefits of a gluten-free diet.
Top 9 Gluten-Free Grains
There are more gluten-free grains than you probably would have guessed. Here are the top nine gluten-free grains I recommend, which also work as gluten-free flours. Most of these are fairly easy to find at your local grocer, and they’re versatile and diverse enough to replace wheat in just about any recipe. (3)
- Amaranth: Amaranth offers digestive benefits and helps build healthy bones. It’s a great source of protein, fiber, manganese, magnesium, phosphorus and iron.
- Brown Rice: Can promote a healthy heart, provide manganese and decrease cholesterol.
- Buckwheat: Buckwheat is a nutrient-dense seed filled with antioxidants.
- Corn Grits (Polenta): Corn-based grains, like polenta, can be a great gluten-free source, but there is one key thing to consider: Is it non-GMO? Look for non-GMO versions and you will likely fare well due to the antioxidants and fiber they contain.
- Millet: Millet is also a seed often referred to as a grain. Yes, birds love this little seed, and you, too, may want to give it a shot. Its fiber content and low glycemic index help keep the body regulated while maintaining healthy blood sugar levels.
- Oats: Oats always seem to be in question as to whether they make the gluten-free list. So are oats gluten-free? The short version is, yes, oats are gluten-free, but they can be grown in the same fields as wheat products. That may be where a gluten sensitivity lies with oats, as the gluten remnants can find their way into oats. Purchase brands that label them as gluten-free. If needed, call the company to ask about how they’re produced.
- Quinoa: Quinoa has been very popular over the years due to its gluten-free status. Additionally, it contains protein, antioxidants, vitamins and minerals.
- Sorghum: Sorghum is typically found as a flour and does well with nutrient density, offering protein, iron, B vitamins and dietary fiber. It also contains inflammation-reducing antioxidants.
- Teff: You may not have heard of teff, but this gluten-free grain aids in circulation as well as weight loss.
Top 3 Grains that Contain Gluten
Wheat is commonly found in:
- baked goods
- salad dressings
Barley is commonly found in:
- malt (malted barley flour, malted milk and milkshakes, malt extract, malt syrup, malt flavoring, malt vinegar)
- food coloring
- brewer’s yeast
Rye is commonly found in:
- rye bread, such as pumpernickel
- rye beer
Gluten-Free Grains vs. Grains with Gluten
So with all this gluten-free buzz that has been around for quite a while, what does our body need? It’s pretty clear that if you have celiac disease or a gluten intolerance, you have to steer clear of the sticky protein. However, for many gluten is simply a buzzword, and not having it could cause you to miss out on the benefits of many whole grains.
Some benefits include a lower risk of stroke, type 2 diabetes, heart disease, asthma, colorectal cancer, inflammatory diseases and gum disease, increased satiety, and healthier weight status. Whole grains, especially when produced properly and free of harsh chemicals, can offer vitamins and minerals, such as B6, E, niacin, pantothenic acid, riboflavin, thiamine, folate, calcium, iron, magnesium, zinc, copper, selenium and potassium, fiber, protein, antioxidants, health-protective phytonutrients and healthy fats. If you don’t have problems digesting gluten, then you probably have no need to avoid it.
Regardless, the Chicago Tribune reports that there are ways to consume healthy gluten-free grains, but some gluten-free grains actually don’t provide much nutritional value. Shelley Case, R.D., a dietitian, gluten-free diet expert and author of “Gluten-Free Diet: A Comprehensive Resource Guide,” notes that many gluten-free foods are made from refined grains and starches, such as white rice flour, corn starch, potato starch or tapioca starch, that offer little in the nutrition department. Case — along with the USDA and the Whole Grains Council — advises that those who regularly eat whole grains have lower disease rates. (4)
So, if you’re going to go gluten-free, opt for gluten-free grains that offer more nutrition than the ones mentioned by Case.
Benefits of a Gluten-Free Diet
1. Helps Reduce Symptoms Relating to IBS
It’s probably no surprise that food plays a role in irritable bowel syndrome (IBS). IBS is a disorder relating to the intestines that affects 7 percent to 20 percent of the adult population in the United States. It’s often defined by recurrent abdominal pain or discomfort, diarrhea, and/or constipation.
Gluten has become a suspected contributor to this problem for some time now. While some patients may have celiac or food allergies, studies have shown that simply eliminating gluten from the diet may solve an IBS problem. Often, patients are asked to take on a low FODMAP diet, and gluten-free is a characteristic of this type of diet to treat IBS. (5)
2. May Help Children with Autism
This may seem like a stretch for some, and according to Harvard and the Journal of Autism and Developmental Disorders, gluten has nothing to do with it. However, it seems that the debate still exists. (6)
Many parents and even hospitals, specifically the Children’s Hospitals and Clinic of Minnesota, feel strongly that a gluten-free diet makes a difference in behavior, social interaction and learning in children with autism. Apparently, more studies are needed, but reports suggest that a gluten-free diet combined with a casein-free diet has proved to be beneficial in autistic children. (7, 8)
3. Can Give You Energy
It’s been reported that gluten causes a tired and lethargic feeling in many individuals. In those who are sensitive people, it can prevent the proper absorption of nutrients, which in turn prevents the brain, nervous system and organs from getting the proper nourishment needed. This lack of nourishment can have a direct result of feeling tired. If you’re sensitive to gluten, giving it up may revive your energy levels. (9)
4. Could Prevent Bloating
Bloating is one of the most common symptoms of gluten sensitivity that I hear from my patients. It’s usually defined as pressure on the abdomen but is also known as an expanded abdominal area and excessive gas. Bloating is often associated with functional gastrointestinal disorders, such as irritable bowel syndrome. Eliminating gluten from your diet could result in little to no bloating.
A study was conducted of 486 patients with suspected non-celiac gluten sensitivity over a one-year period. Symptoms noted were abdominal pain, bloating, diarrhea and/or constipation, nausea, epigastric pain, gastroesophageal reflux, aphthous stomatitis, tiredness, headache, fibromyalgia-like joint/muscle pain, leg or arm numbness, foggy brain, dermatitis or skin rash, depression, anxiety, and anemia.
In most patients, the time lapse between gluten ingestion and the appearance of symptoms varied. The most frequent associated disorders were irritable bowel syndrome (47 percent), food intolerance (35 percent) and IgE-mediated allergy (22 percent). An associated autoimmune disease was detected in 14 percent of cases. (10, 11)
By replacing gluten grains with gluten-free grains and otherwise following a gluten-free diet, digestive symptoms may decrease.
How to Include Gluten-Free Grains in Your Diet + Gluten-Free Grain Recipes
Looking for ways to incorporate gluten-free grains into your diet? Here are some ideas:
- Make a blend of gluten-free grains, such as amaranth, buckwheat and brown rice, as a side dish or add to soups.
- Add your favorite gluten-free grain, like quinoa, to soups or sprinkle over salads.
- You can add amaranth or teff to brownies, cakes and cookies for added nutritional benefits and texture.
- Cook extra gluten-free grains to make a hearty breakfast cereal. Just add some banana or fresh fruit, a drizzle of honey, a few nuts, and a sprinkle of cinnamon.
- You can blend them into a great vegan or vegetarian burger with black beans, gluten-free rolled oats, or cooked brown rice, quinoa, amaranth or teff.
Try the following gluten-free grains recipes:
History of Grains
Wheat has an 8,000-year history as a domesticated food and is the major grain consumed by humans. Even with the gluten-free craze, the Food and Agriculture Organization of the United Nations notes that wheat production has been growing by 1 percent annually to keep pace with world population growth.
Modern wheat has been a part of hybridization and a continued chemical process of development in the last century, particularly in the last 50 years. The intention is to increase yields, resist fungal diseases and pest attacks, improve ease of mechanical harvesting, and meet industrial production demands. This is where GMO processes begin to play a role, and it’s thought that these changes have caused a lot of the gluten issues at hand, though more studies are needed.
Historically, einkorn and emmer are ancient grains dating in the late Paleolithic and early Mesolithic Ages (16,000–15,000 BCE) to the mid-Bronze Age, and shortly after, spelt stepped into the picture.
The high gluten content of common wheat, T. aestivum, brought about leavened bread, believed to have occurred in Egypt, during the 17th century BCE. Less affluent Egyptians ate flat bread from barley, and the poor ate sorghum. Rye then became a major bread grain of Slavs, Celts and Teutons since common wheat was too difficult to grow for long periods of time in that area.
I’m sure you’ve heard many talk about the fact that much of the wheat we eat today is not like what our gandparents ate. This makes sense given that 70 percent of all bread eaten in the United States was baked at home in 1910; however, that changed dramatically in 1924 when it dropped 30 percent.
Everyone is familiar with the famous Wonder Bread. In 1927, the Continental Baking Co. first introduced Wonder Bread. Three years later, Wonder Bread presented its sliced version in a protective wrapper to the market and is where that phrase “the best thing since sliced bread” originated since it was a pretty big deal in the 1930s. Wonder Bread was later enriched with vitamins and minerals as part of a government-sponsored experiment in hopes of helping the poor gain more nutrition, but that was a challenge since the bread itself was depleted of much needed nutrients during processing.
More famous products, still available today, include shredded wheat, which entered the food supply in 1889; Triscuits, which were introduced by the National Biscuit Co. in 1902; and Oreo cookies in 1924. Continental Baking introduced Twinkies in 1927. (12)
Precautions with Gluten-Free Grains
It’s important to find out if you have celiac or a sensitivity if you suspect you have problems with gluten. There are tests that your general practitioner or nutritionist can run to ensure you are not gluten-intolerant. Make sure to pay close attention to any allergic reactions that may occur when eating any foods that contain gluten, and know your labels.
As noted above, gluten is found in many foods. It’s not easy to avoid if you aren’t paying attention; however, with practice, it can be avoided given the numerous options available today.
Final Thoughts on Gluten-Free Grains
- Gluten is not bad for everyone, but most important is to ensure you’re not missing out on important nutrients found in healthy grains. Try to buy freshly prepared, organic options when possible. Eat in small amounts and take note of how you feel. If something doesn’t feel right, going without grains for a few days may help you determine any concerns you may have.
- If you do have gluten sensitivity or celiac, or you just want to go gluten-free, there are ways to avoid it without sacrificing too much. One way to replace wheat and whole grains with gluten-free grains like amaranth, brown rice, buckwheat, polenta, millet, oats, quinoa, sorghum and teff.
- By following a gluten-free diet and eating gluten-free grains, you may be able to reduce digestive issues, boost energy and prevent allergic reactions.
A quick note from our founder-
Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.
Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE
That's right -- as a special launch promotion, we're offering our brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).
Get your FREE copy of Paleo Eats Here. (Grab this today, because we only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Help us create more awareness! Please SHARE this article...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
It's completely unaffected by even the strictest diets... and most intense exercises.
This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
...unsightly patches of fat that cling to specific places, like:
just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.
However, there's good news:
Obesity researchers have now discovered a "metabolic jumper cable":
It jolts dead bodyfat back to life.
This allows your metabolism to burn it as calories and re-energize your entire body.
First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
- Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!
You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
- It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
- It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
- It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.
Not only do those layers of "zombie fat" start coming off, but your entire body just works better.
Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.
This "metabolic jumper cable" isn't any exercise, machine or pill.
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.
It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.
And on this next page, you'll find out precisely how to unleash its calorie-burning power:
PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.
One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.
I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.
Don't just take my word for it... watch his short video and decide for yourself.
Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.
Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.