Everything You should Know about Gluten-free Grains

Gluten-free Grains
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Gluten is a protein found mostly in wheat, barley, rye, and triticale (a cross between wheat and rye). Gliadin and glutenin are found in it. The gluten content in the dough gives it its flexibility. Gluten gives the product a chewy texture and the correct form. Gluten can trigger inflammatory and immunological reactions in some people, mostly destroying small intestine and gut lining tissue. Because the small intestine is where nutrients are absorbed in the human body, it is critical to follow a gluten-free diet for excellent gut health and nutritional status in such circumstances.

Let’s look at two grains that are naturally gluten-free and offer numerous health benefits:

Millet (Bajra): 

Millet is an ancient superfood with numerous health advantages due to its nutritional composition. It aids in weight loss while also strengthening the immune system and promoting healthy bone health. It contains all of the antioxidants that can help to prevent aging and metabolic illnesses such as diabetes, hypertension, and dyslipidemia. Many disorders are known to be caused by our body’s acidic pH. When a high-alkaline-food diet is necessary. As a result, this grain is alkaline in nature, which helps to avoid acidity and heartburn.

Millet’s Health Benefits:

* It contains B vitamins such as niacin, folate, and pantothenic acid. These nutrients are important for the correct functioning of our organs as well as many enzymatic activities in our bodies.

* Millet contains prebiotics, which is insoluble fibers. It promotes the growth of beneficial bacteria in the intestine. Insoluble fiber relieves symptoms such as constipation, bloating, gas, and cramps, among others.

* If you wish to protect your heart, it may be a healthier grain to add to your diet. It has a high magnesium content, which aids in blood pressure control. Millets are also high in dietary fiber (both soluble and insoluble fiber), making them a healthy choice for persons who have high cholesterol.

* Because it is low in simple carbs and high in complex carbs (a low GI food), it can help manage blood sugar levels and improve weight loss.

* Millets, particularly ferulic acid and catechins, are high in antioxidants and phenols. Antioxidants aid in the reduction of oxidative stress in the body and the improvement of immunological function. When compared to lighter millets, the darker millets have more antioxidants.

It is high in iron, protein, antioxidants, dietary fiber, calcium, magnesium, potassium, and folate, making it one of the nutrient-dense grains for pregnant women. All of these nutrients are required in greater quantities during pregnancy. It has a high iron content, which helps to raise hemoglobin levels. Dietary fiber helps to avoid constipation and reduce blood sugar levels in pregnant women with gestational diabetes. Calcium and folate are beneficial to the growth of the fetus. Magnesium and potassium help to keep blood pressure in check.

Also, for those who are attempting to conceive, this grain may be of assistance. Grains that are high in complex carbs and low in refined carbs decrease insulin resistance and sustain ovulation, according to a study. Women with PCOD should also include this grain in their daily diet. It regulates the menstrual cycle by assisting in the reduction of visceral fat.

Buckwheat (kuttu): 

Buckwheat is a gluten-free grain that belongs to the pseudocereals group of cereals. It is not a kind of wheat. It’s a plant, like quinoa and amaranth, because it doesn’t grow in the grass. It’s just a seed that needs to be ground into flour. During fasting days, we all include this grain in our diet. But do we realize how beneficial it is to our health?

Buckwheat’s Health Benefits:

* Because of its high nutrient level and complex carbohydrate content, it is more satiating than any other grain. This aids weight loss by keeping you full for longer periods of time and preventing binge eating.

* Iron is essential for our bodies to function normally. Anemia, weakness, and weariness are all symptoms of this mineral deficiency. Iron is abundant in buckwheat. So include this grain in your diet on non-fasting days as well.

* It’s high in magnesium and calcium, which are essential nutrients for strong and healthy bones and teeth, as well as for growth and development.

Buckwheat, like the other pseudocereals, is high in rutin antioxidants. Other antioxidants, such as quercetin, are also present. Rutin is an antioxidant with anti-inflammatory, anti-cancer, and anti-inflammatory activities. Antioxidants aid in the removal of potentially harmful “free radicals” from our systems. As a result, it improves immunity.

* It’s a good source of plant-based protein, with a high concentration of aspartic acid, arginine, and lysine. These amino acids allow the body’s hormones to stay in check. Intake of lysine has been shown in studies to lower anxiety and enhance calcium absorption.

It can be a superfood for pregnant women due to its remarkable nutritional content. It also contains a good quantity of folate, iron, magnesium, calcium, dietary fiber, and vital amino acids, making it completely safe to consume during pregnancy. Supplementing with folate is necessary throughout pregnancy or before conception. A high-folate diet can help avoid neural birth abnormalities. 

It also has a larger level of dietary fiber, which includes all three types of fiber: soluble, insoluble, and resistant starch. Fibre’s job in our bodies is to slow sugar metabolism and maintain a healthy digestive system. As a result, eating this seed will protect you from common pregnancy concerns like constipation, gestational diabetes, and high blood pressure. According to studies, combining lysine with iron and vitamin supplements helps pregnant women’s hemoglobin levels improve.

Buckwheat is a good source of folic acid, which aids in the release of eggs during ovulation, making it an excellent choice for women hoping to conceive. It also contains rutin, an antioxidant that helps women’s circulatory systems. Its high fiber content will aid weight loss in PCOD sufferers. In research, it has been discovered that it lowers testosterone levels, which govern the ovulation process.

Here’s a healthy recipe you can cook with these two grains:

Bhel made from millet and buckwheat, rich in iron and calcium:


* Whole millet grain (boiled): 1½ bowl

* Buckwheat seed (boiled): 1½ bowl

* Steamed moong, Kala chana sprouts: 1½ bowl

* Tossed mushroom: 1½ bowl

* Green apple: 1½ bowl chopped

* Lemon: as per taste

* Salt and pepper: as per taste


Boil entire millet grain and buckwheat seed in water in a pan over low heat until it becomes translucent. Remove the boiled seeds from the water and place them in a basin. Add the steaming moong and Kala chana sprouts at this point. Meanwhile, cook the mushroom for a few minutes in a pan. Combine the chopped green apple and tossed mushroom in a bowl and season with salt, pepper, and lemon juice.

This bhel can be eaten as a mid-meal snack or for dinner.

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