If you are looking to avoid gluten or just want to add some variety to your plate, add quinoa to your cart. It’s a naturally gluten-free seed (yes, technically it’s a seed) that is safe for people with gluten intolerance or sensitivity, according to the Celiac Disease Foundation.
However, not all quinoa products or blends are necessarily gluten-free, so you should check the gluten-free labels on your packaging. Similarly, in a restaurant, you will want to check that it is prepared apart from ingredients that contain gluten such as wheat, rye or barley.
Why should you include it in a gluten-free diet?
When it comes to the many wonderful types of grains, knowing which varieties are gluten-free contains some memorization. Along with gluten-free buckwheat, quinoa is another one you can add to the list of celiacs.
Quinoa is rich in fiber, iron, and magnesium . You’ll get about 3 grams of total fiber, which is about 12% of your recommended daily value, in 1/4 cup raw. It is also one of the only complete plant-based protein sources , meaning it contains all nine essential amino acids that your body cannot make on its own. You’ll get around 6 total grams of complete protein per serving.
If you have not eaten this pseudocereal before and have gluten intolerance or sensitivity, gradually introduce it into your diet. Most people with gluten sensitivity should tolerate it well, but it should be introduced gradually and in small portions to allow the body to become familiar.
Check that your quinoa does not contain gluten
In its natural form, it does not contain gluten. However, quinoa can be exposed to ingredients that contain gluten, either during preparation or during manufacturing. So, if you are in a restaurant, you would like to know that your plate is prepared on separate surfaces and with clean utensils.
When buying packaged quinoa, check the packaging to make sure you’re safe from cross contamination . If your packaging is labeled gluten-free, that means it contains less than 20 parts per million gluten, which makes it generally safe for consumption.
In some cases, you can even have a certified gluten-free seal on the package. In that case, the product has been tested by the Gluten Free Certification Organization, which seeks even stricter standards. Any GFCO certified food contains less than 10 ppm gluten.
You’ll also want to verify that your quinoa only contains that. Part of the packaged quinoa is mixed with other grains, which may not contain gluten. Also, avoid buying it in bulk containers from the supermarket, as these make cross-contamination more likely.
