If you have a gluten intolerance or allergy, or you’re avoiding it for your own reasons, it can be tough. Sometimes it feels like there’s nothing you can put on your plate that will satisfy your gluten-FULL cravings. While there are increasingly more and more options coming out that cater to those who steer clear from gluten, there’s still some fuzziness and uncertainty with what is okay to eat and what is not, if gluten is your enemy.

Here is a list of commonly available grains that GLUTEN-FREE, and some of their benefits:

Quinoa: protein-rich, high in fiber, good source of iron, provides 1/4 of your daily magnesium needs (per cup), and contain vitamins such as riboflavin, thiamin, vitamin B6, niacin, vitamin B12, folate, vitamins E and A, according to the National Nutrient Database.

Buckwheat: this grain has an insane amount of benefits! Some include its high levels of protein, phosphorus, potassium, and magnesium. Not to mention its ability to aid in weight-loss: lesser calories than wheat or barley, free of saturated fat + cholesterol, and helps suppress appetite.

Millet: high in fiber (helping digestion), helps get rid of (bad) LDL cholesterol, protects the heart with its high levels of magnesium, can help manage diabetes, rich in antioxidants, and can even help with menstrual cramps.

Amaranth: fights inflammation, contains cancer-fighting antioxidants, high in protein, improves bone quality with high levels of calcium, carries vitamins A, C, E, K, B5, B6, folate, niacin, and riboflavin, and lowers (bad) LDL cholesterol.

Teff: promotes muscle growth (carrying eight different amino acids!), supports cardiovascular system, manages diabetes, and is high in vitamin C, calcium, and copper. It is also rich in phosphorus, balancing hormones and easing PMS symptoms.

Sorghum: can improve digestive health, rich in B-vitamins, may increase circulation with the help of zinc, calcium, iron, magnesium, and copper, rich in antioxidants, and is a super versatile grain!

With really any of these grains, you can make them the star of the show, or a nice little sidekick! We really enjoy cooking a large batch of quinoa or buckwheat and adding it to salads/veggie bowls throughout the week! You can also make them into breakfast bowls or even dessert bowls if you are so inclined. Recipes for those coming soon!