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Grains are a component in the human diet that is almost like a staple in some form or another. Since the days of human civilisation, the use of grains as food has been constant. There are various types of grains that are produced every year in various regions; however, recently, many individuals may be facing health issues due to the gluten present in certain grains, which might have led them to choose non-glutinous grains as staples.
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Gluten, a protein found in wheat, barley, and rye, can cause adverse reactions in individuals with celiac disease, non-celiac gluten sensitivity, and wheat allergies. Fortunately, nature offers a plethora of gluten-free grains that not only meet dietary restrictions but also bring diverse flavours, textures, and nutritional profiles to the table. Each of these grains has distinct characteristics that make them suitable for various culinary applications, from baking and cooking to brewing and beyond.
Millets
Millets, a versatile and gluten-free grain, are gaining popularity for their health benefits and culinary flexibility. These tiny grains, including varieties like pearl, foxtail, and finger millet, offer a mildly nutty flavour and a slightly chewy texture. Rich in fibre, protein, and essential minerals, millets make an excellent base for various dishes. Use them as a hearty alternative to rice in pilafs, incorporate them into salads for a nutritious twist, or grind them into flour for baking.
Quinoa
Quinoa is a grain rich in protein, fibre and amino acids, which are essential for the human body. It is one of the best and easiest-to-get nutritional alternatives to any traditional grain. This grain is so versatile that it can be easily incorporated into salads, soups, stir-fries or simply as the base of meal bowls. Undoubtedly, it is very easy to cook and apart from being healthy, it pairs well with everything so you don't even need to worry about how to consume it.
Buckwheat
Buckwheat, a versatile gluten-free grain, is renowned for its nutty flavour and robust nutritional profile. Unlike its name suggests, it's not related to wheat, making it ideal for gluten-free diets. Rich in fibre, protein, and essential minerals, buckwheat can be used in various culinary applications. Its flour is perfect for pancakes, noodles, and baking, while whole grains add a delightful crunch to salads and a hearty base for porridge.
Amaranth
Amaranth, a versatile gluten-free grain, offers a nutty, earthy flavour and a slightly chewy texture. Rich in protein, fibre, and essential nutrients, it's an excellent choice for health-conscious diets. In culinary uses, amaranth shines in both sweet and savoury dishes. It can be cooked as porridge, added to soups for thickness, or popped like popcorn for a crunchy snack. Its flour is perfect for gluten-free baking, enhancing breads, muffins, and pancakes with its distinctive taste.
Corn
Corn is a versatile, gluten-free grain celebrated for its sweet, mild flavour and rich nutritional profile. It serves as a staple in many cuisines, appearing in dishes such as cornbread, polenta, tortillas, and cornmeal. Corn's adaptability makes it an essential ingredient in both savoury and sweet recipes, providing a unique texture and taste. Fresh corn kernels add a juicy pop to salads and salsas, while ground corn transforms into a smooth base for porridge and grits.
Oats
Oats are again one of the most easy-to-get and nutritious gluten-free grain options today. These days, oats have been a staple in every Indian household. The versatility of oats is immense, as you can use them to make any dish possible, from savoury like khichdi, dosa, and idli to desserts like oatmeal cookies, kheer and more. The nutty flavour of the ingredients pairs well with any other ingredient, making it the first choice for most of people.
