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Going With the Gluten-Free Grain Gluten-free diets don’t have to lack essential whole grains 
People will be urged to eat more whole grains when the 2010 Dietary Guidelines for Americans are issued later this year. Health experts are recommending whole grains to provide the essential nutrients that are eliminated during refining. But for those following a gluten-free diet and forego wheat, barley or rye products, these new guidelines might cause concern about meeting the recommended whole grain intake. Fortunately, that’s not a worry. More whole grains are gluten-free than contain the grain protein, according to Kara Berrini, program manager for the Whole Grains Council, Boston, Ma. “Wheat, barley and rye dominate the food supply, so we think that’s all that’s available,” Berrini says. Once consumers get past the big three, they’ll find a variety of healthful grains to add to meals. Not only will they improve a diet but they will enhance mealtimes as well. “The flavor profiles are so rich,” Berrini says. Here are some gluten-free grains, or plants used as grains, to try: Amaranth: a good source of protein, iron and dietary fiber. Brown rice: contains more than five times the dietary fiber and almost twice the selenium of refined white rice. Buckwheat: this nutty-tasting plant contains neither wheat nor gluten. Corn: options range from grits to popping corn. Millet: mild, sweet tasting, used as a side dish. Quinoa: a complete protein plant food that can be served as a side dish or the base of a meal, so versatile and nutrition packed, you can serve this plant as a side dish or the protein base of a meal. When eating whole grains, which include the germ, bran and endosperm, people are getting the synergistic benefits of all three, according to Mary Meck Higgins, PhD, registered dietitian. Whole grains deliver vitamin E and B vitamins; zinc, copper, selenium and protein, says Higgins, associate professor and Kansas State University research and extension nutrition specialist, Manhattan, Kan. In addition, whole grains provide two different types of dietary fiber, each with different functions. “People often think of insoluble fiber for regularity; whole grains also have soluble fiber to reduce lipids in the blood; they’re heart healthy,” Higgins says. (Oats are high in soluble fiber; see oats sidebar.) Whole grains may be more perishable than their refined counterparts. “Mostly it’s the fat that’s in the germ that will spoil more quickly,” Higgins says. She recommends storing whole grains in the refrigerator or freezer during the summer. Freeze cooked whole grains to reduce last-minute preparation time. “I cook [whole grains] once and eat four times. I make a big serving and put leftover grains into smaller containers and pop them into the freezer,” Higgins says.
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Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
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