Gluten Free Grains for Plant Based Protein
Gluten Free Grains can be a great source of protein for a plant based diet and they are easy to incorporate into your meal plan. With all the protein, fiber and minerals you can get from gluten free grains, you will never miss meat from your diet. Here are a few of my favorite gluten free grains that are healthy, high in protein, and make a great addition to any meal:
Amaranth (28 grams) is a tiny, slightly nutty flavored grain. The Aztecs believed it held the secret to long life and vitality. Amaranth is a complete protein and has more iron than most grains. It is also a great source of other minerals. Whole amaranth is delicious by itself or cooked with other grains in pilafs or added to oatmeal.
Oats (26 grams) are usually grown in close proximity to wheat and are often processed in the same facilities. If you have a wheat intolerance though, this shouldn’t be a problem. But, if you have celiac disease, be on the lookout for packages that are labeled gluten-free. These are carefully processed and packaged to avoid cross-contamination.
Oats have a variety of health benefits including lowering cholesterol, reducing blood pressure, and prevent heart disease and cancer. They also boost your immune system, help stabilize your blood sugar, and can even be beneficial for insomnia, stress, anxiety, depression, and a variety of other health problems. Oats are a complete protein, high in fiber and minerals. Check out these
Quinoa (24 grams) is similar to amaranth but it doesn’t come from a cereal grass, so it isn’t technically a grain. Quinoa is another great source of protein—one of the best plant sources, because it contains all of the essential amino acids and is rich in folic acid along with several minerals. It comes in a variety of colors and each has a slightly different texture and flavor. Generally speaking though, quinoa has a light sesame-like flavor. It tastes great on its own or mixed with other grains.
Brown Rice (15 grams) is fairly rich in fiber, niacin, a few other B vitamins, as well as several minerals. For a gluten-free diet, you can still enjoy pasta in the form of numerous types of Asian rice noodles. There are many varieties available to choose from.
Wild Rice (24 grams) is a better source of protein than most true grains and it contains a good amount of lysine. It is also high in many minerals and some of the B vitamins. It has a delicious nutty flavor and a slightly chewy texture. It blends very well with other varieties of rice for delicious dishes.