Not all oats are gluten-free. Certain gluten-free varieties are currently being marketed. So, if you have a severe gluten sensitivity or intolerance, gluten-free oats may not be right for you. However, if you’re just trying to eat less gluten, you might enjoy some of the benefits of gluten-free oats, which are good for your body in many ways. They help stabilize blood sugar and lower cholesterol, and are high in protein and fiber. Oats are available in many forms including instant, steel-cut, rolled, bran, groats, flakes, and flour. The best options are the less refined ones like steel-cut, rolled, flakes, and bran. Oat flour is an excellent substitute for wheat flour in baking recipes. A good source of minerals like manganese, selenium, magnesium, and the sleep aid tryptophan, in many studies oats also assist with lowering cholesterol and reducing the risk of heart disease.
Quinoa, a staple of the ancient Incas who revered it as sacred, is not a true grain, rather the seed of an herb. Unlike most grains quinoa is a complete protein and is high in iron, magnesium, B-vitamins, and fiber. In studies, quinoa is a proven aid for migraine sufferers and, like most whole grains, lessens the risk for heart disease. It also contains the building blocks for superoxide dismutase—an important antioxidant that helps protect the energy centers of your cells from free radical damage.
Like millet and quinoa, wild rice is not a true grain. It’s actually a type of aquatic grass seed native to the United States and Canada. It tends to be a bit pricier than other grains, but its high content of protein, and nutty flavor make wild rice worth every penny. It’s an excellent choice for people with celiac disease or those who have gluten or wheat sensitivities. Wild rice also has a lower caloric content than many grains at only 83 calories per half cup of cooked rice. And it is high in fiber. Add wild rice to soups, stews, salads, and pilaf. It’s important to note that wild rice is black. There are many blends of white and wild rice, which primarily consist of refined white rice. Be sure to use only real wild rice, not the blends.
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