Articles & Recipes

Can Celiacs Eat Whole Grains?

September 21, 2018

 

Gluten-intolerant people can eat whole grains. A large number of gluten-free (GF) whole-grain choices are available. The following, when eaten in a form that includes the bran, germ and endosperm, are examples of generally accepted GF whole-grain foods, say Donna Washburn and Heather Butt, GF experts and authors of Complete Gluten-Free Cookbook:

amaranth

buckwheat

corn, including whole cornmeal

millet

Montina (Indian rice grass)

oats, including oatmeal

quinoa

rice, both brown and colored, and wild rice

sorghum

teff

(Approved and endorsed by the Whole Grains Council, May 2004, www.wholegrainscouncil.org)

 

How Much Should I Eat?

The U.S. Department of Agriculture’s MyPyramid recommends that adults eat a total of 6 ounces (175 g) of grains a day (based on a 2,000-calorie diet). At least 3 ounces (90 g) of this should include whole-grain cereals, breads, crackers, rice or pasta. One ounce (30 g) equals 1 slice of bread, 1 cup (250 mL) of breakfast cereal or 12 cup (125 mL) of cooked rice, cereal or pasta (www.mypyramid.gov).

Canada’s Food Guide to Healthy Eating (presently under revision) recommends that adults eat 5 to 12 servings from the grain products group each day. Of these, health experts suggest that at least 3 servings be whole-grain products. One serving is 1 slice of bread, 1 ounce (30 g) of cold cereal, 34 cup (175 mL) of hot cereal or 12 cup (125 mL) of pasta or rice (www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html).

 


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