Which grains or starchy foods are gluten-free?

Rice: A Gluten-Free Global Staple

All types of rice, including white, brown, black, and wild rice, are naturally gluten-free. Rice grains provide a staple food source for countless people worldwide and serve as a versatile base for various dishes.

Corn: Versatility Beyond Borders

Corn and its derivatives, such as cornmeal and corn flour, are gluten-free. Corn's versatility extends from tortillas and corn chips to polenta and cornbread, offering gluten-free options for a wide range of culinary delights.

Quinoa: South America's Superfood Seed

Quinoa is a seed that is often used as a grain substitute and is naturally gluten-free. This nutrient-rich superfood hails from South America and is celebrated for its complete protein profile, making it an excellent choice for gluten-free diets.

Millet: The Tiny Grain with Global Appeal

Millet is a tiny grain free of gluten and widely used in various cultures. It features prominently in traditional dishes across Africa, Asia, and parts of Europe, offering a gluten-free alternative for diverse cuisines.

Buckwheat: The Wheat-Free Wonder

Despite its name, buckwheat is not related to wheat and is gluten-free. It is often used to make soba noodles and pancakes, contributing its unique flavour and nutritional benefits to gluten-free culinary creations. Just as the Japanese can't live without soba noodles, Slovenians can't live without buckwheat žganci (traditional sort of gnocchi-like dish)!

Amaranth: The Pseudo-Grain Powerhouse

Amaranth is another gluten-free pseudo-grain that is highly nutritious and versatile. This ancient grain, rich in protein and fibre, can be incorporated into gluten-free diets in various forms, from flour for baking to popping amaranth as a crunchy topping.

While these grains are naturally gluten-free, cross-contamination can occur during processing or preparation, especially in facilities that handle gluten-containing products. Therefore, it is vital for people with celiac disease or who are sensitive to gluten to choose certified gluten-free products and to be cautious when eating out to avoid any potential exposure to gluten.

In addition, oats are naturally gluten-free but can be contaminated with gluten during processing. Some people with celiac disease can tolerate pure, uncontaminated oats, but others may react to them. Therefore, people with celiac disease should look for oats specifically labelled "gluten-free".

In summary, in the world of gluten-free culinary exploration, these diverse grains and seeds, from rice to quinoa, millet, buckwheat and amaranth, offer a delightful range of options for those seeking delicious and gluten-free alternatives. However, it's important to remember that while these grains are inherently gluten-free, there is a risk of cross-contamination during processing and preparation, especially in facilities that handle gluten-containing products. People with celiac disease or gluten sensitivity need to take care by choosing certified gluten-free products and being vigilant when eating out. In addition, although oats are naturally gluten-free, they are susceptible to contamination during processing, so it is important for people with celiac disease to look for oats that are specifically labelled as "gluten-free". By making informed choices, individuals can enjoy these gluten-free treats without compromising their dietary needs and well-being.