What Is Gluten Free?
Gluten is a protein found in many grains, cereals, breads, desserts, and flours. This protein cannot be processed correctly by people who are allergic to gluten, those who are gluten sensitive, and people who have celicac disease. And some people decide to avoid gluten by choice. By definition, according to the Food and Drug Administration (FDA), gluten free grains (and all gluten free foods, for that matter) cannot contain any of the following:
- All forms of wheat
- Barley
- Rye
- Oats
- Any and all derivatives of the above
List of Gluten Free Grains
One of the best examples of gluten free grains is one particular type of grain known as Quinoa. Quinoa is a grain grown primarily in South America. Quinoa is not only gluten free, but it is also high in fiber. It is a complete protein that contains large amounts of the elements lysine, manganese, magnesium, iron, copper, and phosphorus. Being as protein-rich as it is, it makes for an excellent component of a vegan diet. Listed below are several other examples of gluten free grains and starches:- Amaranth
- Arrowroot
- Buckwheat
- Chickpeas (Garbanzos)
- Corn
- Flax
- Flours from nuts/beans/seeds
- Millet
- Potato starch or flour
- Quinoa
- Rice (and rice bran/flour)
- Sago
- Sorghum
- Soy (but not most soy sauce)
- Tapioca
- Teff
List of Grains Containing Gluten
Here is a list of grains and grain products to avoid at all costs, because they do most likely contain gluten or have a high chance of cross contamination:- Barley
- Barley malt/extract
- Bran
- Bulgur
- Couscous
- Durum
- Farina
- Faro
- Kamut
- Malt
- Matzo flour/meal
- Orzo
- Panko
- Rye
- Seitan
- Semolina
- Spelt
- Triticale
- Udon
- Wheat
- Wheat bran / germ / starch
