A List of Grains That Are Gluten-Free

Gluten-free grains are important pantry items for those with wheat sensitivities and allergies. Gluten is a protein found in wheat that is also in grains, such as barley, spelt, rye and triticale. Oats are gluten-free, however they are frequently tainted with gluten-containing foods during processing. Add this to my Recipe Box.

Buckwheat

With a seed shaped like a triangle, buckwheat may be used whole, cracked or as flour. Despite its name, it is not related to wheat and is technically not a grain, but a relation of rhubarb. It may nonetheless be combined with wheat products, so reading labels is important. In its whole, white form, buckwheat can substitute for rice or pasta. As kasha, or roasted buckwheat, it takes on a nutty, almost burnt flavor. Nutritionally, buckwheat contains all eight essential amino acids.

Millet

While used primarily as birdseed in the U.S., millet is a staple grain in India, China, Africa and South America. A grass whose grains may be white, gray, yellow or red, millet has high mineral content including iron, phosphorus and calcium, high protein and higher lysine content than corn, rice or oats. Millet's flavor is delicate and can be toasted or combined with other grains to enhance its versatility.

Quinoa

A staple of South America, quinoa is a complete protein food similar to Swiss chard and cooks up fluffy. The individual grains may be light-colored, black, red or purple. The outer portion of quinoa contains bitter saponins which must be rinsed off. It can be used whole, in hot cereals, as a flour and as a substitute for other grains.

Montina

Made from Indian rice grass, montina can be milled into a flour or combined with other flours to create a baking blend. Green in color and woodsy in flavor, montina bakes up into a springy texture much like yeasted wheat bread. Montina contains no rice and is a gluten-free baking alternative that is also high in protein and fiber. As a crop, it is resistant to drought and can grow under conditions that are challenging for other crops.