Try soba noodles made from buckwheat as a gluten-free swap for traditional pasta. One cup (168 grams) of cooked buckwheat groats delivers 5 grams of fiber and 6 grams of protein and is a rich source of magnesium, copper, and manganese ( 24). In one study, buckwheat intake was associated with lower total and LDL (bad) cholesterol, as well as a higher ratio of HDL (good) to total cholesterol ( 22).Īnother study observed similar findings, showing that those who ate buckwheat had a lower risk of high blood pressure, high cholesterol, and high blood sugar ( 23). Meanwhile, quercetin has been shown to lower inflammation and oxidative stress ( 20, 21).Įating buckwheat may also help reduce some risk factors for heart disease. Some animal studies have suggested that rutin may help improve symptoms of Alzheimer’s disease. It provides plenty of antioxidants, including high amounts of two specific types - rutin and quercetin ( 19). Summary: Oats contain beta-glucan, which mayĭecrease blood cholesterol and help regulate blood sugar levels.ĭespite its name, buckwheat is a grain-like seed that’s unrelated to wheat and gluten-free. However, oats that are gluten-free should be fine for the majority of gluten-intolerant people ( 18).Ī hot bowl of oatmeal is the most popular way to enjoy oats, but you can also add oats to pancakes, granola bars, or parfaits for extra fiber and nutrients. Keep in mind that a small proportion of people with celiac disease may be sensitive to avenin, a protein found in oats. If you have celiac disease or a gluten sensitivity, be sure to look for oats labeled as certified gluten-free. Oat products may become contaminated with gluten when they are harvested and processed. It is also high in magnesium, zinc, selenium, and thiamine (vitamin B1) ( 17).Īlthough oats are naturally gluten-free, many brands of oats may contain trace amounts of gluten. One cup (81 grams) of dry oats provides 8 grams of fiber and 11 grams of protein. Other studies have shown that beta-glucan may slow the absorption of sugar and lower blood sugar and insulin levels ( 15, 16).
They also stand out as one of the best sources of oat beta-glucan, a type of soluble fiber with advantages for your health.Ī review of 28 studies found that beta-glucan decreased both LDL (bad) and total cholesterol without affecting HDL (good) cholesterol ( 14). It’s also one of the few plant foods containing all the essential Summary: Quinoa contains a good amount ofĪntioxidants.
Quinoa flour can also be used to make pancakes, tortillas, or quick bread. Quinoa is the perfect ingredient to make gluten-free crusts and casseroles. It’s also packed with micronutrients and fulfills much of your daily magnesium, manganese, and phosphorus requirements ( 10). One cup (185 grams) of cooked quinoa provides 8 grams of protein and 5 grams of fiber. This makes it an excellent plant-based source of protein ( 9). While most plant foods are lacking in one or two of the essential amino acids required by your body, quinoa contains all eight. It’s also one of the healthiest grains, boasting a high amount of antioxidants that may help reduce your risk of disease ( 8).Īdditionally, quinoa is a good source of protein and one of the few plant foods considered a complete protein source. It’s incredibly versatile and a good source of fiber and plant-based protein. Quinoa has quickly become one of the most popular gluten-free grains. Is high in plant compounds and may help reduce inflammation and blood sugar Summary: Several studies have shown that sorghum It can also replace barley in recipes like mushroom-barley soup. Sorghum has a mild flavor and can be ground into flour for baking gluten-free goods.
One cup (192 grams) of sorghum contains 13 grams of fiber, 20 grams of protein, and 19% of the daily value for iron ( 7). The sorghum muffin led to a greater reduction in both blood sugar and insulin than the whole-wheat muffin ( 6).Ī 2010 test-tube and animal study suggests that black sorghum bran possesses significant anti-inflammatory properties due to its high content of these plant compounds ( 5). One study compared blood sugar and insulin levels in 10 people after eating a muffin made with either sorghum or whole-wheat flour. This gluten-free grain contains beneficial plant compounds that act as antioxidants to reduce oxidative stress and lower your risk of chronic disease ( 4).Īdditionally, sorghum is rich in fiber and can help slow the absorption of sugar to keep your blood sugar levels steady. It’s also used to produce sorghum syrup, a type of sweetener, as well as some alcoholic beverages.
Sorghum is typically cultivated as both a cereal grain and animal feed.
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