Yes, quinoa is gluten-free. Quinoa (pronounced keen-wah) is gluten-free and is an excellent alternative to gluten-containing grains. It is a nutritionally dense whole grain that gives more antioxidants than other common grains eaten on the gluten-free diet. It’s also one of the few plant foods considered a complete protein. That means it contains the nine amino acids needed to be considered a protein.
Quinoa contains many vitamins and minerals, making it an excellent dietary choice. Quinoa has:
Learn more about the nutritional benefits of quinoa from Medical News Today.
Even though quinoa is a gluten-free grain, it is still considered a “high risk” ingredient. Quinoa and other gluten-free grains are often grown and harvested with wheat, barley, and rye. Cross-contact can occur because of this, making a gluten-free grain no longer safe for a person with celiac disease. Whenever possible, buy quinoa that is labeled or certified as gluten-free. Avoid buying quinoa from bulk bins at the grocery store, since cross-contact can quickly occur if other shoppers share scoops between the various bins.
Tricia Thompson, MS, RD of Gluten-Free Watchdog studied gluten contamination in naturally gluten-free grains. Get more information on Gluten-Free Watchdog:
When ordering dishes with quinoa at a restaurant, be sure to ask how it’s prepared. Cross-contact is likely to occur if it is prepared in a pan that has cooked gluten-containing grains. Quinoa can often be prepared with chicken broth instead of water, which can contain gluten. Be sure to ask which is used when cooking the quinoa. Download the free Beyond Celiac Dining Tips Sheet for more tips on eating gluten-free in restaurants.
If you have symptoms after eating quinoa, double-check the ingredients label to make sure no gluten-containing ingredients are added. Look for a gluten-free label on the package. If there is none, it’s possible that cross-contact occurred during the growing and manufacturing process. For help on reading ingredients labels, head here.
Also review how the quinoa was cooked. Was a gluten-containing ingredient added, like chicken broth? Did cross-contact occur?
Some people with celiac disease are sensitive to grains in general, even those that are gluten-free. Your doctor or a dietitian knowledgeable about celiac disease can help you determine this.
<< See more frequently asked questions about the gluten-free diet
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