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Recipes with Whole Wheat Pasta

How to use 7 ancient flours for chocolate chip cookies

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Way before the sun is up and most of Los Angeles has opened its eyes, Roxanna Jullapat flips on the lights and turns on the ovens of Friends & Family, the restaurant and bakery she owns with her husband in East Hollywood. By the time the doors open at 8 a.m., the pastry case is glowing with baked goods featuring vibrant colors and textures of whole grains. 

A longtime advocate of the modern grain movement, Jullapat compiled recipes, some of which you’ll recognize behind that glass, into a long-awaited cookbook  called “Mother Grains.” Jullapat spoke with KCRW about creating the cookbook and the pilgrimages she made to discover barley, buckwheat, corn, oats, rice, rye, sorghum, and wheat.  

KCRW: You were an early advocate of the local grain movement. Did you have an “Aha!” moment that really plugged you into it?

Roxanna Jullapat: “I feel like probably the most clear revelation for me was gaining an understanding that grains are also seasonal. …My husband and I, and the school of cooks from which I stemmed, are firm believers in seasonality. We’re in California, we cannot escape it, it’s all around us. So it was just a matter of connecting that missing dot.”

You took some time to travel and visit farms. And you went up to the Washington State University Breadlab, which is a famed place of pilgrimage for bakers who want to use grains from their local food sheds. Can you share what those experiences were like for you, to push you in this direction?

“It’s interesting, the approach to grains that we have here in America, versus the approach to grains that other cultures and other countries have to grain. Here, it’s kind of like something we discovered or rediscovered. Like it just occurred to us that maybe we should reconsider this whole commodity flour model and study all these ancient grains and varieties, and bring them to modern times and help them acclimate to new microclimates and an ever-changing world and how to best utilize them in a modern context. 

But then, the most interesting travel I did was right before we opened Friends & Family. I had the opportunity to go back home to Costa Rica, where I had grown up. And then also I spent some time in Turkey. I went to Bhutan. Eventually, I ended up in Scandinavia. But what was really enriching to me was to not look at grains as something to be rescued, or something that was necessarily new, but something that is already part of us and the fabric of who we are. And we just have to reconnect with it. 

Growing up as a Latin American kid, I was thoroughly exposed to corn. And I always had access to vocabulary that explained to me that there were more grains than just this wheat that we use for everything that is highly refined and grown at a very industrial scale. So it was really, really cool for me to see the ease with which other people, cultures, countries, cooks and bakers just treated grain without sort of like having to write a treaty about it.”

In your book, “Mother Grains,” you concentrate on eight grains: barley, buckwheat, corn, oats, rye, rice, sorghum, and wheat. Why these particular grains?

“First, they are all what we call ancient grains. We know this because we can trace them genetically and trace how old they actually are. But we also know that they have played a vital role in domestic agriculture. They’re of tremendous historical importance for their contributions as economical, cultural, and even political catalysts in different regions of the country, and also through different time periods in the country.”

In your recipes in the book, do you use any white flour or what we would think of as “all-purpose flour?”

“Indeed I do. And let me just start by saying that I dream of a day when we can all bake with 100% whole grain flours. However, I think of refined flours as a tool and use them as such. But for flavor and texture, the whole grain flour has to be central. So the only reason why white flour, and minimal amounts, is in the book is to fill in wherever the whole grain flour might come short. Depending on the grain, it can be things like lack of gluten, a grated texture, sometimes you can have a bitter flavor or a starchy aftertaste. So that’s the role of the refined all-purpose flour, or even refined bread flour. It just comes in as a building block. While the whole grain flour is there to be the assertive and identifying note of the baked good.”

Your buckwheat pancake — every time I’ve eaten it, or your variation made with corn, I always thought it was genius. Truly a cake made in a pan.

That’s exactly right. That was the intention. I have a very warm spot in my heart for buckwheat. Buckwheat always makes me want to create things that are super comfort foody. So what is more comfort food than a pancake, right? What I like about doing just a big, badass pancake is that you can actually just make one, as opposed to a huge stack. 

And the secret to make this pancake work is that you start in a cast iron pan, and you pour the batter on the stove. So you start by making this nice, crispy edge, and then you finish it in a hot oven. And that just allows the pancake to actually become cake, so to speak. So it’s going to have that oven spring that we aspire to when we’re making a cake. So you get the best of both worlds. That crispy edge and then cakey dreaminess inside.”

Seven of the eight mother grains can be used in your chocolate chip cookie recipe. Can you riff on the properties that each of the flours impart to the cookie? And then what your preference is?

“As I was writing the cookbook, I knew I was going to have to tell people. Because people were going to ask me, and they still do, ‘How can you substitute one flour for another? And how do you know which flour is appropriate for which use?’ And I always have this saying that you can use whichever flour you want, wherever you want, as long as you know what the flour is capable of. Because if you know that, for example, buckwheat has no wheat, you’ll know that you’ll have to match it up with a flour that is glutinous. 

But that is really easy for me to say and understand because I bake every day. So I knew I was going to have to do a recipe in which you could use a great variety of flours, and that they were going to yield results that were very similar, or that you would have a delicious result no matter what the flour was, even if the resulting cookies were each unique and special in their own way. So don’t ask me to choose a favorite one, because it’s like choosing a favorite child. And it’s interesting. This is the effect across the board. When we were testing these recipes, each one of the bakers has a favorite one. And no two bakers pick the same one. 

So let’s start with barley. Barley is a very special flour. It’s very, very low in gluten. And to me, categorically, it represents fall flavors — spice, warm notes, 100%. So the cookie that it produces is quite a bit butterscotch, very, very brown sugary. It also has a really nice texture, because that’s what barley flour is. It’s a very tender flour. 

I really, really liked the buckwheat chocolate chip cookie. There’s definitely an incredible affinity between the darker grains, such as rye and buckwheat, and chocolate. So I find this cookie to be a little bit sober, a little bit more adult, and absolutely delicious. It’s also terrific with just a black cup of coffee. 

The oatmeal chocolate chip cookie is super playful. It will taste a little bit lighter, but it also has that chew that oats will impart in a recipe. It makes a terrific ice cream sandwich. 

The rice chocolate chip cookies are very interesting, because rice is very neutral. So the way it reacts when we put it in a recipe is that it adds a little bit of sweetness, but it’s not sugar. It’s a sweetness with a little bit more depth, but it also adds tremendous crunch to a recipe. So I like to bake them just until they’re crispy on the outside, but it’s still a little bit softer in the center. And that crispy edge with rice flour is like buttery magic, crunchy deliciousness in your mouth. 

The rye chocolate chip cookie, like I said, there’s a great affinity between rye and chocolate. It is the one version that we make here at the bakery. And it is all of those things, like very elegant, and also the rye flour tends to have a little tartness to it, so it balances the sweetness of the chocolate. And it’s terrific with just a few flakes of sea salt on top. 

Then the Sonora wheat chocolate chip cookie is really great. Sonora is a really awesome flour that we produce tons of here in California and the West Coast. It’s very sustainable and super climate friendly. So this is a winner cookie, like nobody will object to this cookie. … And it’s also very kid friendly. So for those of us who bake for children, often this is an excellent way to introduce them to whole grains and talk about flour and flour that grows close to them. 

And, of course, spelt chocolate chip cookies work great. Spelt is a great flour because it’s pretty user-friendly. You could almost utilize it as an all purpose flour one to one.”

Chocolate Chip Cookies
Makes 16 cookies

Ingredients 

  • 8 tablespoons (1 stick/115 g) unsalted butter, at room temperature
  • ½ cup (100 g) granulated sugar
  • ½ cup packed (112 g) dark brown sugar
  • ½ teaspoon baking soda
  • ¼ teaspoon kosher salt
  • 1 large egg
  • 1 teaspoon vanilla extract
  • ¾ cup (100 g) sorghum flour
  • ¾ cup (105 g) all-purpose flour
  • 1 cup (175 g) bittersweet chocolate chips
  • Coarse sea salt such as Maldon or fleur de sel (optional)

Whenever someone new to ancient grains asks where to start, I recommend making a familiar staple, like chocolate chip cookies. I’ve made these using every grain in the book, including all heirloom wheat varieties I came across while developing these recipes. I know these cookies so well, I use them as my measuring stick.

Each flour may behave a bit differently, but I can confidently say that, with the exception of corn, the cookies work beautifully with all mother grains. Every version taught me something new and distinctive about its featured flour: what the flour tastes like, how it responds to fat, if it browns quickly or slowly, and if it creates a chewy or crispy texture. It was pretty hard to decide which chapter these cookies belong in, but I finally settled on placing them here, in the sorghum chapter, to underline how an unusual flour can be used in traditional recipes. I’ve also included on page 253 a list of seven variations showing how to make them with other grains.

Because it’s gluten-free and therefore less structured, I blend sorghum flour with all-purpose flour in a one-to-one ratio. The same ratio applies if trying the recipe with other gluten-free grains, such as buckwheat or rice. These cookies are sublime with rye, and their texture is remarkable with spelt. But when made with sorghum flour, this recipe yields beautiful golden rounds, with crispy edges and tender centers. Sorghum’s complex, sweet notes will have you making this cookie time and time again.

Instructions 

-In a stand mixer fitted with the paddle attachment, cream the butter and sugars on medium- high speed for 2 to 3 minutes.
-Add the baking soda and kosher salt and mix for another minute.
-Add the egg and vanilla and mix to combine.
-Add the flours and mix on low speed until a uniform dough forms.
-Add the chocolate chips and mix until well distributed in the dough. The dough will be very soft at this point.
-Transfer the dough to a sheet of parchment paper or plastic wrap.
-Flatten it into a disk, wrap tightly, and refrigerate for at least 30 minutes (and up to 2 days)—chilled dough will be much easier to work with.
-Place two oven racks in the middle positions and preheat the oven to 350ºF.
-Line two baking sheets with parchment paper.
-Divide the chilled dough into sixteen equal portions, about 1½ ounces (45 g) each.
-Working quickly so that the dough doesn’t warm up, round each portion with your hands. You can freeze the cookie dough balls for up to 2 weeks in a freezer bag to be baked from frozen at a later time. Keep in mind that frozen cookies may take longer baking time.
-Place the cookies on the prepared baking sheets, at least 3 inches apart to prevent the cookies from touching as they spread when they bake. If desired, top each cookie with a few flakes of coarse sea salt. Exercise restraint—it’s still salt.
-Bake for 8 minutes. Then rotate the sheets, switch their positions in the oven, and bake for another 8 minutes, until the cookie edges are brown but the centers are still a little gooey. Rotating and switching the sheets halfway through the baking process will ensure that the cookies bake evenly.
-Let the cookies cool completely on the baking sheets or enjoy while still warm. The cookies will keep in an airtight container at room temperature for up to 2 days.

Variations

Barley Chocolate Chip Cookies
Soft-textured cookies that look very appealing. Hints of vanilla come through. Very kid friendly.
Replace the sorghum and all-purpose flours with:
-½ cup plus 2 tablespoons (80 g) barley flour
-½ cup plus 2 tablespoons (90 g) all-purpose flour

Buckwheat Chocolate Chip Cookies
Sober version of this cookie. Really highlights the affinity between chocolate and buckwheat. The earthy flavor of buckwheat comes through. For the more adventurous baker.
Replace the sorghum and all-purpose flours with:
-½ cup plus 2 tablespoons (95 g) buckwheat flour
-½ cup plus 2 tablespoons (90 g) all-purpose flour

Oatmeal Chocolate Chip Cookies
Lacy texture with a toasted-grain flavor. Tastes great with milk and makes delicious ice cream sandwiches. Replace the sorghum and all-purpose flours with:
-½ cup (105 g) old-fashioned rolled oats
-½ cup (70 g) oat flour
-½ cup (70 g) all-purpose flour

Rice Chocolate Chip Cookies
Slightly sweeter than other versions with a nice, almost snappy crunch. Texture-rich with a pleasant grit from the finely ground rice.
Replace the sorghum and all-purpose flours with:
-½ cup plus 2 tablespoons (90 g) brown rice flour
-½ cup plus 2 tablespoons (90 g) all-purpose flour

Rye Chocolate Chip Cookies
Elegant, more adult version of this cookie with a slightly sour-bitter flavor from the rye. This is the version we offer at Friends & Family.
Replace the sorghum and all-purpose flours with:
-1¼ cups (160 g) dark rye flour

Sonora Wheat Chocolate Chip Cookies
Pretty and tasty cookie with crispy edges and chewy center. Very close to the classic version of this American staple with a hint of toasted wheat bran flavor.
Replace the sorghum and all-purpose flours with:
-1¼ cups (160 g) Sonora wheat flour

Spelt Chocolate Chip Cookies
A great cookie for grain novices to make and eat. Uniform in flavor and texture with a delicious
crunch.
Replace the sorghum and all-purpose flours with:
-1¼ cups (165 g) spelt flour

Bittersweet Chocolate
Use your preferred brand of bittersweet chocolate chips in this recipe; just make sure the label indicates it contains 60 to 70 percent of cacao solids. A great grocery store brand is Guittard. Specialty stores offer a vast variety of high-​quality chocolate brands too, top among them Valrhona, El Rey, and Callebaut, but they don’t always offer chips. If that’s the case, you can chop larger bars into smaller pieces with a chef’s knife. To further highlight the chocolate flavor, garnish the cookies with a few flakes of crunchy salt such as Maldon salt or fleur de sel (see page 32).

Los Angeles baker Roxana Jullapat explores eight ancient grains in her long-awaited cookbook. Photo courtesy of Norton.

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Recipes with Whole Wheat Pasta

Whole-Grain Pasta With Mushrooms — Recipes for Health

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Pasta makers have made great strides when it comes to whole wheat pasta. On a small scale, Community Grains in Northern California makes excellent pasta using their amazing whole wheat flour, and on a larger commercial scale, companies like Barilla are always selling better products. For this spring mix I used Barilla Penne.

2 pounds of fava beans, peeled

1 pound of asparagus

2 tablespoons of extra virgin olive oil

1 shallot, chopped

1/2 pound wild mushrooms, quartered or sliced, or creminis, quartered if small, sliced ​​if large

2 cloves of garlic or 1 small onion of green garlic, chopped

Salt to taste

4 large basil leaves, torn into small pieces or cut into strips

3/4 pound whole wheat pasta like penne or fusilli

Freshly grated parmesan for serving

1. Start heating a large saucepan of water while you peel the favas. Fill a bowl with cold water. When the water is boiling, add a generous amount of salt and add the asparagus. Blanch thin stems for 3 minutes, thick stems for 4 to 5 minutes. Pour into cold water, drain and cut into 2.5 cm pieces. Put aside.

2. Bring the water back to the boil and add the favas. Cook for 3 to 5 minutes, depending on the size of the beans. Drain and immediately add to cold water. Let the beans cool for a few minutes, then slide off the skin by pinching the skin eye and squeezing it gently.

3. Heat 1 tbsp olive oil in a large, heavy pan over medium heat and add the shallot. Cook, stirring, for 2 to 3 minutes until translucent, then add the mushrooms. Cook, stirring frequently, until the mushrooms are tender and sweaty, about 3 minutes, then add the garlic. Cook, stirring, until fragrant, 30 seconds to a minute, then add salt and pepper to taste. Continue cooking, stirring, until the mushrooms are tender, fragrant and juicy, another 2 to 3 minutes. Stir in asparagus and favas and remove from heat, but keep warm.

4th Bring the water in the pot back to the boil and add the pasta. Cook al dente using the times on the package as a guide, but check the pasta one minute before the time allotted. When the pasta is done, use a ladle to add 1/2 cup of pasta boiling water to the pan with the vegetables and another 1/2 cup in a bowl if you want to moisten the mixture more. Drain the pasta and mix with the vegetables and basil at the same time. Add more cooking water if you like. Serve hot and serve the parmesan at the table.

Yield: 4 to 6 servings.

Preparation in advance: You can cook the veggies through step 3 several hours before cooking the pasta.

Variation: You can replace the beans with peas.

Nutritional information per serving (4 servings): 531 calories; 10 grams of fat; 1 gram of saturated fat; 2 grams of polyunsaturated fat; 6 grams of monounsaturated fat; 0 milligrams of cholesterol; 92 grams of carbohydrates; 21 grams of fiber; 11 milligrams of sodium (does not contain salt to taste); 25 grams of protein

Nutritional information per serving (6 servings): 354 calories; 7 grams of fat; 1 gram of saturated fat; 1 gram of polyunsaturated fat; 4 grams of monounsaturated fat; 0 milligrams of cholesterol; 61 grams of carbohydrates; 14 grams of fiber; 7 milligrams of sodium (does not contain salt to taste); 17 grams of protein

Martha Rose Shulman is the author of The Very Best of Recipes for Health.

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Recipes with Whole Wheat Pasta

15 recipes and their health benefits

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We offer products that we believe will be useful to our readers. If you buy from links on this page, we may earn a small commission. Here is our process.

Making delicious, healthy gluten-free meals is easier than many people think.

People with celiac disease have severe gluten intolerance and must eat gluten-free meals to stay healthy. Other people may have non-celiac gluten sensitivity and find that not eating gluten reduces gas and gas and bloating. Some people choose a gluten-free diet because they believe it is healthier.

Gluten is a substance naturally found in wheat, rye, barley, and most types of pasta and grains. To prepare healthy gluten-free meals, people can use a wide range of substitute ingredients and whole foods, including quinoa, buckwheat, potatoes, gluten-free flour, and gluten-free oats.

In this article, we provide 15 healthy recipes for gluten-free meals. People looking to eat gluten free can use this article to help plan breakfast, lunch, and dinner.

Here are five recipe ideas for a healthy gluten-free breakfast to keep a person feeling full by lunch:

1. Greek scrambled eggs

Greek scrambled eggs that contain feta are an easy, high-protein way to start the day. It only takes 10-15 minutes to prepare this dish.

One large hard-boiled egg contains 6.29 grams (g) of protein, according to the U.S. Department of Agriculture. The recommended daily protein value for adults in the United States is around 50 grams per day for someone on a 2,000 calorie diet. People with different daily calorie needs may need more or less protein.

Eating a protein-rich breakfast can make a person feel full longer, which can help prevent them from snacking all day.

Here is a recipe for Greek scrambled eggs.

2. Baby spinach omelette

A baby spinach omelette is another dish that can give people a protein hit in the morning. With the inclusion of spinach in this gluten-free breakfast option, it’s also high in iron.

Iron is critical to a person’s health. Without iron, the body cannot make red blood cells to carry oxygen around the body.

Vitamin C helps the body absorb iron from food. In the morning, squeeze a lemon over a spinach omelette or drink a glass of fresh orange juice with an iron-rich breakfast.

Here is a recipe for a baby spinach omelette.

3. Gluten free banana muffins

Going gluten-free doesn’t mean giving up classic breakfasts. People can make banana muffins gluten-free by using gluten-free flour, which is available at many grocery stores. People can also choose between types of gluten-free flours on-line.

Bananas are a good source of fiber, vitamin C, potassium, and manganese.

Here is a recipe for gluten-free banana muffins.

4. Breakfast tomatoes

Breakfast tomatoes are hollowed out tomatoes that are baked in the oven with eggs.

In addition to being high in protein from the eggs, this gluten-free meal also provides a number of vitamins, including vitamin C.

Tomatoes are rich in fiber and vitamins A, C and K.

Here is a recipe for breakfast tomatoes.

5. Gluten-free overnight oats

Overnight oats are ideal for people who have little time in the morning, as they are prepared the evening before.

Oats are a good source of a fiber called beta-glucans. Research suggests that beta-glucans from oats can lower a person’s cholesterol levels.

The dietary guidelines for Americans recommend up to 28 g of fiber per day for women and up to 34 g for men, depending on age.

Gluten-free oats are available at most grocery stores as well on-line.

Here is a recipe for gluten-free overnight oats.

Here is a selection of delicious gluten-free lunch ideas:

6. Chopped Thai Salad

Those looking for a colorful lunch can try making this chopped Thai salad, which is bright orange, red, and green and is packed with nutritious vegetables.

The main ingredients are carrots, kale, paprika, and edamame beans. Kale is high in iron and protein, which makes it a particularly healthy addition. Edamame beans are one of the richest sources of protein for people on a vegetarian and vegan diet.

Here is a recipe for chopped Thai salad.

7. Herb salad with tuna and white beans

Another healthy and gluten-free salad that is a great option for lunch is herb salad with tuna and white beans.

Tuna is a source of omega-3 fatty acids. Research has shown that omega-3 fatty acid supplements can lower triglyceride levels and improve symptoms of rheumatoid arthritis.

Here is a recipe for herb salad with tuna and white beans.

8. Chicken Quinoa Burrito Bowls

Chicken Quinoa Burrito Bowls use quinoa instead of wheat-based grains. Quinoa is a naturally gluten-free grain that is high in protein.

People can substitute tuna for chicken if they are eating fish but not meat, and they can also swap out the vegetables in this recipe for their seasonal favorites.

Here is a recipe for Chicken Quinoa Burrito Bowls.

9. Fully loaded sweet potatoes

Fully loaded sweet potatoes are a hearty and filling gluten-free lunch option.

These vegetables are good sources of fiber and vitamin A.

Here is a recipe for fully loaded sweet potatoes.

10. Gluten free vegan wraps

Gluten-free vegan wraps are quick and easy to prepare.

The recipe below shows how to make the gluten-free tortillas from scratch. To save time, a person can use gluten-free tortillas from a grocery store instead.

People can mix and match their wrap fillings. Healthy options include lettuce leaves with scrambled tofu, vegan chickpea mayonnaise, or “lazy falafel”. Combining lettuce leaves with a source of protein helps balance the nutritional content of this meal.

Here is a recipe for gluten-free vegan wraps.

There are many options when it comes to gluten free dinner. Here are some ideas for gluten-free meals for dinner:

11. Vegan chilli

Vegan chili is a hearty dinner that’s easy to prepare and goes well with quinoa, a gluten-free alternative to gluten-containing grains.

Full of black beans, pinto beans, and tomatoes, vegan chili is high in fiber. Beans are also a great source of protein.

Here is a recipe for vegan chili.

12. Chicken with braised peppers and tomatoes

Chicken with braised peppers and tomatoes is a nutritious gluten-free option for dinner.

This colorful dish contains protein from chicken, vitamin C from tomatoes, and vitamins A and C from red peppers.

Here is a recipe for chicken with braised peppers and tomatoes.

13. Crockpot sweet potato lentils

Crockpot sweet potato lentils are a filling stew stew similar to dhal. The main ingredients are sweet potatoes and red lentils, which in the recipe are cooked with coconut milk.

This gluten-free meal is high in fiber and vitamin A from the sweet potatoes. The red lentils are also rich in protein.

Here is a recipe for crockpot sweet potato lentils.

14. Indian flavored salmon

Indian Seasoned Salmon is a tasty, low-carb, gluten-free dinner option that can be served with any seasonal green vegetable.

Like tuna, salmon is high in omega-3 fatty acids that reduce inflammation.

Here is a recipe for Indian flavored salmon.

15. Winter cabbage salad with apples and pecans

Winter cabbage salad with apples and pecans is a light gluten-free dinner option that is easy to throw together.

Pecans are high in antioxidants that can support heart health. Research shows that a diet high in pecans can reduce heart disease risk factors in people who are overweight or obese.

Here is a recipe for winter cabbage salad with apples and pecans.

People can prepare a wide variety of gluten-free meals by replacing wheat, grains, and pasta with gluten-free alternatives. Eating a nutritious diet can improve a person’s physical and mental health, and it’s easy to prepare gluten-free meals that are high in protein, vitamins, and other essential nutrients.

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Recipes with Whole Wheat Pasta

Is rice gluten-free? Nutritional facts and alternatives

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Gluten is a type of protein found in some but not all grains. People with celiac disease need to avoid gluten in their diet. Others can avoid it as a lifestyle.

Gluten is found in barley, wheat, rye, and triticale, a cross between wheat and rye. Gluten helps foods like bread, pasta, and cereal hold their shape by acting as a kind of “glue”.

Not all grains contain gluten, however, and people with celiac disease can eat these grains without any side effects. Is rice one of them? We’ll find out.

What is gluten Learn more about it here.

Share on PinterestAlthough rice is gluten-free, there is often cross-contact with our grains during the harvesting process.

Rice is a grain, but unlike many other grains, it’s gluten-free.

All rice is naturally gluten-free, regardless of whether it is white, brown, black or so-called wild rice.

Even sticky rice is gluten-free, despite the name. The term “sticky” describes the stickiness of the rice. It doesn’t refer to gluten.

Manufacturers use rice instead of wheat in many gluten-free products. However, while all rice is gluten-free in its natural form, that does not mean that all rice and rice products are gluten-free.

If in doubt, check the label on the packaging or contact the manufacturer for more information.

What if a person has celiac disease? Find out here.

Cross contact

Rice can sometimes come into contact with barley, wheat, or rye during the growing, harvesting, or manufacturing process. This is known as cross contact. It is different from cross contamination, which is a common factor in foodborne illnesses.

Cross-contact between rice and gluten can also occur at home. This can happen when people use the same utensils and cooking areas to prepare both gluten-free and gluten-containing foods.

People should be careful about items they find in a kitchen, including:

  • Sieves
  • shared containers
  • Spices

Wheat flour can also remain in the air for many hours, contaminating surfaces, utensils, and uncovered food. Thorough cleaning usually prevents cross contact.

Cross contact can also occur when bakeries sell gluten-free food along with other goods and when people put gluten-free goods in bulk containers in grocery stores.

If a person has celiac disease and cannot confirm the ingredients of a food, it is best not to eat that food.

For people with gluten-related illnesses, avoiding foods containing gluten is the only known way to avoid damage to the intestinal lining and other related symptoms.

Rice-based products

Just because manufacturers advertise a rice-based product as “rice” doesn’t mean it’s gluten-free. Rice-based products often contain spices, sauces, and other ingredients that may contain gluten.

Flavored rice often contains a wheat-based thickener called hydrolyzed wheat protein. It can also contain flavor enhancers like soy sauce, which is usually not gluten-free.

Sometimes a manufacturer uses tamari instead to enhance the flavor. This usually doesn’t contain gluten, but it would be advisable to always read the labels before consuming any food.

People sometimes make rice pilaf with orzo, but that’s not gluten-free.

People with gluten-related diseases should only eat rice-based products that are labeled “gluten-free”. You should avoid products that say “contains wheat” or a label containing gluten-containing ingredients.

People should also avoid grain-based products and items that a manufacturer made using the same equipment as products that contain wheat or gluten. Just because a product is “wheat-free” doesn’t mean it’s gluten-free.

Starchy foods are a significant source of carbohydrates for many people and play an important role in a healthy diet.

A person on a gluten-free diet can gain weight with rice and rice-based products. However, if too much of their diet is focused on white rice, they can miss out on important nutrients.

Cutting out wheat and other whole grains can result in low levels of:

People who eliminate gluten from their diets should plan carefully to ensure they are consuming a range of nutrients. Healthy foods on a gluten-free diet include legumes, fruits, and vegetables.

Arsenic in rice

There are two types of arsenic. The first type, organic arsenic, is relatively non-toxic. However, the second type, called inorganic arsenic, is more toxic.

According to the Food and Drug Administration (FDA), rice tends to accumulate more arsenic than other food crops. In fact, it is possibly the greatest nutritional source of inorganic arsenic.

Many people ingest very small amounts of arsenic, and arsenic does not often cause symptoms of intoxication. However, long-term consumption of inorganic arsenic can increase the risk of various chronic diseases.

These include:

Since arsenic is toxic to nerve cells, it can affect brain function. In children and adolescents, exposure to arsenic can impair concentration, learning, memory, and social skills.

Arsenic can cause health problems for anyone who consumes significant amounts of rice and rice products on a daily basis. However, going gluten-free doesn’t mean a person needs to eat rice primarily.

People can include many different foods in their diet to ensure they are getting a wide variety of nutrients. This way, you can also avoid the risk of consuming too much of dangerous substances like arsenic.

Rice is mostly made up of carbohydrates with a small amount of protein and almost no fat.

Brown rice

Brown or whole grain rice is a good source of fiber and is high in vitamins and minerals in bran and germ. It can also be a good source of the antioxidants phytic acid, ferulic acid, and lignans.

A quarter cup of uncooked whole grain rice weighing 42 grams (g) can provide approximately:

  • 150 calories (kcal)
  • 32 g of carbohydrates
  • 3 g protein
  • 1 g fiber
  • 1.5 milligrams (mg) iron
  • 100 mg of potassium
  • 2 mg niacin (vitamin B-3)

Eating brown rice and other whole grains can have positive effects on heart health. People think brown rice is a low glycemic index food, and when eaten in moderation, it can help control blood sugar levels in type 2 diabetes.

Brown rice can also help regulate bowel function and prevent various types of cancer.

Can People With Diabetes Eat Rice? Find out here.

white rice

Manufacturers grind brown rice to make white rice. This processing removes the bran and the germ of the brown rice, which increases the shelf life.

Some people prefer the texture and taste of white rice. However, grinding removes valuable nutrients like fiber, essential fatty acids, B vitamins, iron and other nutrients.

A quarter cup of uncooked white rice weighing 45 g makes approximately:

  • 155 kcal
  • 35 g of carbohydrates
  • 0.4 mg iron

It doesn’t provide fiber or B vitamins.

White rice, like other processed foods, can cause blood sugar levels to rise. This can make it difficult for people with type 2 diabetes to control their blood sugar levels.

Aside from providing basic nutrients and energy, white rice has no real health benefits.

Fortified white rice, on the other hand, contains a variety of nutrients that are added through processing. It can be a healthy option for a person who only likes white rice, even though it contains less fiber than brown rice.

Learn more about how brown rice compares to white rice.

Wild rice

Although it is called rice, wild rice comes from four types of grass. It contains more protein, minerals, and fiber than white rice.

A quarter cup of wild rice weighing 45g can provide:

  • 160 kcal
  • 34 g of carbohydrates
  • 7 g protein
  • 0 g fat
  • 3 g of fiber
  • 0.7 mg iron

Wild rice can have health benefits, including:

  • help protect heart health
  • Support of digestive processes
  • Strengthening the immune system with vitamin C.
  • Reducing the likelihood of certain medical conditions such as cardiovascular disease, diabetes, and some cancers

Black or purple rice can also have health benefits and can be a change from brown or white rice. Find out more about purple rice here.

Rice isn’t the only source of gluten-free grain.

There are many gluten-free grains, starches, and other foods that people can eat as part of a healthy and balanced diet.

These include:

  • Amaranth
  • arrowroot
  • Beans
  • Buckwheat groats
  • manioc
  • share
  • flax
  • Corn
  • millet
  • Nut flours
  • gluten-free oats
  • potato
  • Andean millet
  • Sorghum
  • soy
  • tapioca
  • teff
  • yucca

Some of these are available in grocery stores, but others are only available in health food stores.

Avoid cereals containing gluten

The following grains and their derivatives contain gluten. People with gluten-related diseases should avoid these special types of grain.

  • barley
  • Brewing yeast
  • status
  • Einkorn wheat
  • emmer
  • farina
  • Spelt
  • graham
  • KAMUT khorasan wheat
  • malt
  • rye
  • semolina
  • Spelt
  • triticale
  • wheat
  • Wheat berries

Wheat starch contains gluten, but some manufacturers remove gluten when processing wheat starch.

According to the FDA, manufacturers are only allowed to use the “gluten-free” label on a food that contains wheat starch if it contains less than 20 ppm gluten.

All forms of brown rice are gluten-free, and some rice-based products are also gluten-free.

The nutritional value of all types of rice depends to some extent on how they are processed. People should check the label to find out what nutrients their rice contains and choose an appropriate option that is rich in vitamins and minerals, as well as carbohydrates.

You should also check the label to make sure the food is gluten free and has not come into contact with foods containing gluten.

Rice can be a healthy option, but anyone on a gluten-free diet should eat a variety of grains and high-fiber carbohydrates instead of just rice. This will help ensure that your diet is balanced in terms of nutrients.

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