Fonio is an African heritage – or ancient grain – considered the oldest grain on the continent (1).
Native to West Africa, it is a staple food most commonly used in the mountainous areas of countries such as Burkina Faso, Guinea, Senegal, Mali, and Nigeria (1).
Other names for fonio are acha, iburura, and hungry rice.
This article explains the cultural significance, nutrients, and health benefits of Fonio – and gives you several recipes for you to try.
In some parts of West Africa, Fonio has a socio-cultural significance.
In Senegal, Burkina Faso, Mali and Togo, fonio was traditionally reserved for chiefs and kings and was enjoyed during the Muslim holy month of Ramadan or at celebrations such as weddings and baptisms (2).
In some parts of Togo, Fonio is used to prevent blood clotting after childbirth and to stimulate milk production in breastfeeding people (2).
As a staple food, it plays an important role in ensuring food security, especially in the post-harvest period when food is scarce. It can be harvested within 6 to 8 weeks and can be stored well without the risk of pest infestation (1, 2).
Fonio grows well in drought conditions and poor soils without the need for fertilizers or other equipment (1, 3).
A neglected and underutilized plant species
Despite its rich cultural heritage and nutrient profile, Fonio is considered a neglected and underutilized plant species (NUCS) (1, 4).
NUCS are sometimes referred to as “lost plants”, “smaller plants” or “orphaned plants”. They have not been thoroughly researched, are poorly used and mostly grown on small farms (1, 3, 4).
However, this tide is changing. Today, Fonio is a priority crop for West Africa. Because of its nutritional and environmental properties, as well as its potential to diversify one’s diet, it can be found in specialty food aisles and stores around the world (5).
In addition, Fonio has become an important source of income for smallholders in West Africa (3).
Fonio is a culturally significant grain in numerous West African countries as it is widely used in various ceremonies. Although it is very cultivable, it has historically been poorly used and under-discussed.
As a member of the millet family, fonio is divided into two main types (1):
- Digital head. This white grain has black or brown spikelets and grows mainly in parts of Nigeria, Togo and Benin.
- Digitaria exilis. This white grain grows from Senegal to Chad as well as in central Nigeria. It is the most widely consumed of the two varieties and is more readily available outside of Africa.
The two main species of Fonio are Digitaria iburua and Digitaria exilis, the latter being most common outside of Africa.
1/4 cup (45 grams) of dry fonio – about 1/2 cup cooked – is not only naturally low in cholesterol, sodium, and fat, but also (2, 6):
- Calories: 170
- Protein: 2 grams
- Sugar: 0 grams
- Fat: 0.5 grams
- Carbohydrates: 39 grams
- Fiber: 4% of the daily value (DV)
- Iron: 4% of the DV
Fonio is a good source of B vitamins, including thiamine, riboflavin, and niacin, which are necessary for cell growth, development, and function, as well as for energy production (7, 8, 9).
The Food and Agriculture Organization of the United Nations (FAO) suggests that Fonio has the highest calcium content of any grain. This can make it a great choice for those who don’t consume dairy products, such as vegans or those with lactose intolerance (2, 10).
Fonio also supplies iron, copper, zinc and magnesium (4).
Iron and copper help in the formation of red blood cells, connective tissue, and blood cells, while zinc plays a role in immune function, protein synthesis, and the growth and division of cells. Magnesium supports numerous biochemical reactions and is required for energy production (11, 12, 13).
Fonio contains numerous B vitamins as well as minerals such as calcium, iron, copper, zinc and magnesium. It offers moderate amounts of fiber and protein.
Although Fonio has been around for over 5,000 years, there is a lack of scientific research on this grain (1).
Some studies suggest that climate, soil conditions, and farming practices can affect the nutrient content of certain plant-based foods across Africa (14).
Excellent source of vegetable amino acids
Fonio is a good diet supplement for people who do not eat enough animal or protein foods.
Although its protein composition is comparable to that of white rice, Fonio contains significantly higher amounts of the sulfur-containing amino acids methionine and cysteine. Both amino acids are absent in grains like corn, wheat, rice, sorghum, and barley (5).
As an essential amino acid, methionine must be ingested through food as your body cannot manufacture it. It plays a role in skin elasticity, hair growth, nail health, and body tissue growth and repair (15).
Cysteine is a non-essential amino acid that is necessary for protein synthesis and detoxification. It also plays a role in the formation of the amino acid taurine (16).
With the exception of lysine, a typical serving of Fonio can provide around 10% of an adult’s daily need for essential amino acids (14).
Fonio is eaten in its entirety and is therefore considered a whole grain.
Whole grains can aid weight management and gut health. They are also linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and colon, pancreatic, and stomach cancers (17).
Unlike refined grains, which have germs and bran removed during processing, whole grains include all three parts of the kernel – bran, endosperm, and germ.
According to the Whole Grains Council, a nonprofit consumer advocacy group, about 25% of a grain’s protein is lost when bran and germs are removed. Nutrient losses also occur with many other important nutrients (18).
The U.S. Department of Agriculture (USDA) recommends that whole grains make up half of your daily grain intake. Adding 1/4 cup (45 grams) of dry Fonio to your diet can help you achieve this goal (19).
Fonio is naturally gluten-free. It is therefore safe for people with gluten sensitivity or celiac disease.
Gluten sensitive people can experience abdominal discomfort and fatigue when they eat foods containing gluten – a group of proteins found in wheat, barley, and rye (20).
In celiac patients, gluten shows the same symptoms as gluten sensitivity, but it also damages the small intestine (20).
Can support blood sugar management
Fonio contains resistant starch that resists digestion and absorption in the small intestine (5).
Resistant starches have many health benefits and can play a role in increasing insulin sensitivity and lowering blood sugar levels (21).
Additionally, this cereal has a low glycemic index (GI), which means it won’t raise your blood sugar levels quickly. Because of this, it can help people with diabetes control their blood sugar (5).
Fonio is a whole grain that is a great source of plant amino acids. Additionally, it can help lower blood sugar levels, and it’s naturally gluten-free.
Fonio is extremely versatile. When cooked, it has an earthy taste that easily absorbs the flavors of the foods it is prepared with.
In West Africa, fonio is traditionally cooked as couscous, made into porridge and included in local beverages. Like other grains, it can be ground into flour and used in baked goods such as bread, cookies, and cakes (22).
In the kitchen, it’s so quick and easy to do that the Bambara in Mali say Fonio never embarrasses the cook.
Don’t be afraid to experiment with it in your kitchen. Here are some recipe ideas:
- Replace any grain with fonio, including rice, couscous, millet, sorghum, quinoa, and barley.
- Use it in porridge the same way you would use oats.
- Add it to soups and stews.
- Sprinkle with salads.
- Use fonio flour in baked goods such as bread, cookies, cakes, and bars.
How to do Fonio
- Quickly bring 1 cup (240 ml) water to a boil.
- Add salt if you like.
- Add 1/4 cup (45 grams) of dry fonio, stir gently, and cover.
- Turn the heat on low and cook until all of the liquid is absorbed.
- Turn off the heating and shake the Fonio with a fork.
- If the dish stays moist, keep steaming it.
Fonio is a versatile grain that is often cooked like couscous or porridge. It is also available as a flour that you can use in baked goods.
Try some of the following recipes for delicious, healthy meals with Fonio.
Recipes that use fonio include Ethiopian sweet potato tacos, mango fonio salad, and fonio balls in African peanut sauce.
Fonio is an African grain, also called ancient grain, that is mainly consumed in West African countries.
It’s naturally gluten-free and offers a robust amino acid profile as well as other potential health benefits like improved blood sugar management.
Fonio is easy to prepare and has a wide range of culinary uses, making it ideal for numerous hearty dishes.
Whole-Grain Pasta With Mushrooms — Recipes for Health
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.
15 recipes and their health benefits
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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.
Is rice gluten-free? Nutritional facts and alternatives
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.
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:
- shared containers
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.
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.
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 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.
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.
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.
- Buckwheat groats
- Nut flours
- gluten-free oats
- Andean millet
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.
- Brewing yeast
- Einkorn wheat
- KAMUT khorasan 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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