Not all gluten-free grains are created equal. Whole grains are a better choice. Gluten-free or not. Remember whole grains are not the same as multigrains. “Multigrain” means that the food labeled as such is made from many different types of grains. It does not necessarily mean these grains are whole. Grains are considered whole only when the entire grain has been preserved, including the outside shell (the bran), the inner seed (the germ), and the starchy part (the endosperm). Refined grain products, like white rice, contain mostly the starchy part. Most of the fiber, protein, vitamins, and minerals are removed from the grain.
The USDA provides a list of whole versus refined grains on its website. Gluten-free whole grains include:
Amaranth, buckwheat, millet, sorghum, teff, quinoa, brown rice, certified gluten-free oatmeal and rolled oats, popcorn, whole-grain cornmeal, and wild rice. These are the grains that should be found in the ingredient list of gluten-free whole-grain products.
Keep this in mind when shopping for gluten-free whole-grain products. And always read food labels.