Have you just found out that you are gluten-intolerant? Do you suspect you might be, and while waiting for further tests, want to start following a gluten-free diet? Are you worried that, as a coeliac, the world might suddenly feel sad and limiting because you think you’ll have to give up pasta, bread and pizza forever? There’s no need to worry. In the wide and varied world of grains, there are plenty of alternatives to the classic gluten-containing foods. Let’s discover together which grains are gluten-free.
First of all: which grains contain gluten?
Let’s start by saying that anyone who needs to follow a gluten-free diet should definitely avoid the following grains:
- wheat
- rye
- barley
- emmer
- spelt
Oats deserve a separate mention. The protein component of oats is similar to that of wheat, rye and barley. This has mistakenly led many people to think that oats are unsafe for coeliacs. However, there are significant differences between the protein complex of wheat and that of oats.
In fact, numerous studies have confirmed that consuming “uncontaminated” oats — meaning oats not processed in facilities that also handle wheat, barley or rye — does not harm most people with gluten intolerance. For further information, you can consult the relevant article published by the Italian Coeliac Association.
List of gluten-free grains: what can coeliacs eat?
Coeliacs have access to a wide range of naturally gluten-free grains. Below is a list of gluten-free grains and gluten-free pseudocereals that are allowed in the diet of people with gluten intolerance:
- rice
- corn (maize)
- teff
- millet
- sorghum
- buckwheat
- amaranth
- quinoa
- cassava
All gluten-free grains: characteristics and properties
Rice: rice is completely gluten-free in all its varieties (Arborio, Baldo, Balilla, Basmati, Carnaroli, brown rice, Jasmine, Originario, Ribe, Roma, red rice, wild rice, Venere, Vialone Nano) and is the most widely consumed gluten-free food in the world. Rice grains mainly contain starch which, much like gluten, creates a binding effect without causing any intolerance. Rice is a highly digestible gluten-free grain with an excellent regulatory effect on intestinal flora.
Corn: corn, or maize, is a gluten-free food used all over the world. It is highly digestible and rich in fibre. Fibre helps limit sugar absorption, helping to keep blood glucose levels under control. Among its key benefits is its ability to help lower LDL cholesterol, the so-called “bad” cholesterol. Corn can also be ground into flour, which gives dough a good level of crumbly texture, and in Italy it is mainly used to prepare polenta. Corn is also used as a substitute for barley in the production of gluten-free beer.
Teff: teff is a gluten-free grain originally from Africa, still relatively unknown in Europe, where it is mainly consumed as flour. It is the smallest grain in the world, and comes in white and red varieties, although both have the same nutritional characteristics. Teff is highly digestible and is known for helping prevent colon irritation, control hunger and regulate blood sugar levels.
Sorghum: sorghum is a highly digestible gluten-free grain. It is the fourth most important cereal crop in the world after rice, wheat and corn. Sorghum releases energy gradually, which helps keep blood sugar levels stable. It may also help counter diabetes and support bone health thanks to its high calcium content.
Gluten-free pseudocereals: characteristics and properties
Millet: millet is one of the best-known gluten-free pseudocereals. It keeps very well over time thanks to the presence of phenols in the seeds, compounds that help preserve its nutritional properties. Millet is rich in easily absorbed proteins and silicic acid, which stimulates the production of collagen and keratin, benefiting skin, hair and nails.
Buckwheat: this gluten-free pseudocereal is widely used in Italy in flour form, especially in the preparation of pizzoccheri and polenta taragna. In addition to helping reduce bad cholesterol, buckwheat strengthens capillaries thanks to the presence of rutin. High in protein, buckwheat seeds are perfect for coeliac athletes.
Amaranth: naturally gluten-free, amaranth is a pseudocereal with a high protein content. It is particularly rich in iron, making it ideal for people with anaemia and coeliac disease. Amaranth also has a low glycaemic index, making it suitable for diabetic diets, especially because its high fibre content greatly slows sugar absorption.
Quinoa: quinoa seeds, naturally gluten-free, are rich in nutrients that are often lacking in the diet. Quinoa contains high levels of magnesium, potassium, zinc and iron. These minerals can be made even more available by soaking the seeds in water and lemon before cooking. Quinoa is also rich in fibre, which helps lower blood sugar and bad cholesterol levels while increasing satiety.
Cassava: cassava is a subtropical root, similar to a long tuber. It is the third main source of gluten-free carbohydrates in the diets of tropical countries around the world. Cassava is used to make tapioca, a starch-rich flour widely used in desserts and soups for its thickening properties. Cassava, which should only be eaten cooked, provides a good amount of protein while containing less fat than similar protein sources such as grains or legumes.
Gluten-free grains: eating gluten-free in Naples
Do you need to eat gluten-free in Naples during your lunch break? Are you looking for something healthy, practical and above all delicious? If you are searching for places for coeliacs in Naples that offer food that is good both for your health and your taste buds, you can choose Bowl Napoli, the takeaway with delivery service and a menu full of options for coeliacs and gluten-intolerant guests.
Most of Bowl Napoli’s bowls are served with a base of naturally gluten-free grains. At Bowl Napoli, you can try one of our Divine Bowls made with jasmine rice, wild rice or Venere rice, where the grain is paired with a protein such as meat (chicken) or fish (tuna, salmon, salt cod), together with vegetables, fresh or dried fruit, seeds and superfoods. Choose a bowl marked as “gluten free” and enjoy the experience of healthy eating in Naples with no risk to your wellbeing.
