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14 Best Gluten Free Carbs of 2024 [Healthy Eating Made Easy]

By: Shivani Choudhary
Updated On: January 27, 2024

Navigating the world of dietary choices can sometimes feel like walking through a maze. With a myriad of information floating around, it can be challenging to decide what’s best for your health. But if there’s one area where the consensus has generally been positive, it’s the incorporation of the best gluten-free carbs in your daily diet. Gluten-free carbs are not just for people with gluten intolerance but are also gaining recognition for their distinct health benefits. From aiding digestion to potentially reducing inflammation, these wonderful sources of energy could be the missing link on your journey towards wholesome health. Let’s dive in and explore more about these delicious and health-promoting gluten-free carbs.

Also Read: Best Gluten-Free Crackers

14 Best Gluten Free Carbs of 2024

Best Gluten Free Carbs of 2024

The world of nutrition is filled with a cornucopia of options when it comes to healthy and satisfying carbohydrates that are also gluten-free. It may surprise you to learn that many of the foods you already eat are naturally free of gluten and are jam-packed with a plethora of other health benefits. Let’s take an inspiring journey through some of these stellar food choices.

1. Starchy Vegetables

Starchy Vegetables - Best Gluten Free Carb of 2024

Starchy vegetables are a treasure trove of gluten-free carbs that not only fill you up but also provide essential nutrients. Think potatoes, sweet potatoes, and corn; these are common and readily available options that can help make your meals heartier and healthier. They often play the lead role in delicious and satisfying comfort meals while being gluten-free. Plus, you get the added benefits of antioxidants, fiber, and essential vitamins and minerals.

2. Tortillas

Tortillas - Best Gluten Free Carb of 2024

Gluten-free tortillas have become a staple in many households today. Made from a variety of ingredients such as corn, rice, or ancient grains, these tortillas are a versatile choice. Whether you’re craving a breakfast burrito or tacos for dinner, these goodies have got you covered! Additionally, since they’re rich in fiber and packed with essential nutrients without the gluten, they’re an excellent choice for health-conscious gourmands.

3. Legumes

Legumes - Best Gluten Free Carb of 2024

Legumes are next on our list. This family of nutrient-rich plants includes foods like peas, beans, lentils, soybeans, and peanuts. They’re a fantastic source of gluten-free carbohydrates and pack quite a protein punch, making them an excellent choice for vegetarians and vegans. Legumes also contain a host of other nutrients like iron and calcium and are high in fiber, which aids in digestion.

4. Fonio

Fonio - Best Gluten Free Carb of 2024

Fonio, an ancient grain from Africa, deserves a special place in our list. This tiny grain is entirely gluten-free and is a cross between couscous and quinoa in taste and texture. Its claim to fame is its rich protein content. It also boasts of several health benefits such as aiding digestion, providing energy, and helping in weight management. Fonio is a versatile grain that can be incorporated into a variety of dishes.

5. Quinoa

Quinoa - Best Gluten Free Carb of 2024

Quinoa is widely celebrated as a superfood, mostly due to its high protein and fiber content. This pseudograin is, in fact, a seed, which makes it gluten-free. Quinoa is an excellent choice for any meal of the day – breakfast, lunch, or dinner. This nutritious grain is available in three main types: white, red, and black, each bringing its unique taste and texture to the table.

6. Amaranth

Amaranth - Best Gluten Free Carb of 2024

Amaranth is another ancient grain that’s a nutrition powerhouse, providing a good dose of protein, fiber, and key nutrients like magnesium, phosphorus, and manganese. This grain doubles as a gluten-free carb and gives a slightly sweet, nutty flavor to your meals. You’ll find it a helpful addition to cereals, salads, or even soup.

7. Teff

Teff - Best Gluten Free Carb of 2024

It’s time to meet Teff, the tiniest grain in the world, and one of the best gluten-free carbs! Originating from Ethiopia, this grain provides more than just carbs; it’s packed with protein, fiber, calcium, and iron. It’s a versatile grain with a mild, nutty flavor that works well in porridge, bread, or other baked goods.

Also Read: Is Creme Brulee Gluten Free?

8. Fruits

Fruits - Best Gluten Free Carb of 2024

Fruits are nature’s candy and another brilliant source of gluten-free carbs. From the summer-favorite berries to the ever-versatile apples and citrus fruits, these are healthy, refreshing options always available. As an added bonus, fruits offer an abundance of vitamins, minerals, and antioxidants, providing the energy you need without hindering your gluten-free journey.

9. Millet

Millet - Best Gluten Free Carb of 2024

Millet, a group of small-seeded grasses, is a globally recognized naturally gluten-free grain. With its sweet, nutty flavor and high nutrition content, it’s often deemed a super grain. Millet is packed with fiber, complex carbs, and magnesium, contributing to heart health, digestive health, and even helping control blood sugar levels.

10. Rice

Rice - Best Gluten Free Carb of 2024

Rice is a universal favorite and a primary source of energy for billions of people worldwide. It’s naturally gluten-free, available in many types, with basmati, brown rice, and jasmine rice being some of the most popular varieties. It’s a versatile grain that pairs well with vegetables, meats, and legumes, making it an excellent gluten-free carb choice for any meal.

11. Gluten-Free Pastas and Bread

Gluten Free Pastas and Bread

You don’t have to miss out on the comfort foods like pasta and bread just because you’re going gluten-free! Gluten-free pastas and bread made from rice, corn, quinoa, or other ancient grains are now widely available and equally tasty. These get their signature textures from the use of substitute starches like tapioca, potato starch, or xanthan gum. Indulging in your favorite spaghetti dinner or avocado toast is possible and perfectly healthy on a gluten-free diet.

12. Pseudograins


Meet pseudograins: the robust, gluten-free group of seeds that are commonly also classified as grains. Included in this family are powerhouse seeds like quinoa, amaranth, and buckwheat. These tiny packages of nutrition have abundant protein, fiber, micronutrients, and antioxidants. They are a must-add in any gluten-free diet, offering variety in texture, flavor, and versatility.

13. Sweet Potato

Sweet Potato

Sweet potato, a root vegetable, is another fantastic gluten-free carb with higher fiber content and lower GI than the regular potato. They’re rich in vitamins A, C, and some B vitamins and bring a sweet flavor to your meals. They’re versatile enough to go into anything from a hearty main dish to a comforting dessert!

14. Corn


Corn is a starchy vegetable often overlooked as a healthy source of gluten-free carbohydrates. Whether enjoying it on the cob, popped as a snack, or ground into flour for baking, corn is a versatile and nutritious addition to the gluten-free diet. It’s a powerful source of fiber, B vitamins, Vitamin C, magnesium, and antioxidants.

How to Successfully Transition to Eating Gluten-Free Carbs?

Starting a gluten-free diet can seem overwhelming at first, but rest assured, it’s simpler than it sounds when you break it down into manageable steps.

  1. Start Small: Instead of attempting a complete dietary overhaul, start by replacing just one meal with a gluten-free option. This might be as simple as swapping out your usual cereal for a gluten-free alternative or opting for brown rice instead of pasta at lunch.
  2. Reading Labels: Make it a habit to read food labels carefully. Many processed foods surprisingly contain gluten as a hidden resource. If you’re unsure, stick to whole foods like fruits, vegetables, and unprocessed proteins, which naturally don’t have gluten.
  3. Be Prepared: If you’re eating out, look for the gluten-free options explicitly mentioned on the menu. Don’t hesitate to ask questions about how the food is prepared.
  4. Include Variety: Gluten-free doesn’t have to be boring – there are numerous healthy, tasty substitutes available. Quinoa, millet, rice, and corn are just a few examples of grains that are naturally gluten-free.

Why Choose Gluten-Free: The Health Benefits Explained

Why Choose Gluten-Free: The Health Benefits Explained

The question that’s on many people’s lips is – why should I go for gluten-free carbs and is it a diet fad? Let me clarify that right away. While individuals diagnosed with celiac disease or gluten sensitivity must follow a strictly gluten-free diet, the truth is, incorporating the best gluten-free carbs into your diet may have several potential health benefits for the general population as well.

  1. Better Digestive Health: Gluten can cause inflammation in the small intestines of people with celiac disease. But even for those without this specific condition, gluten may cause unnecessary bloating and discomfort. Choosing gluten-free alternatives can significantly improve your digestive health.
  2. Reduced Chronic Inflammation: Research has indicated that a gluten-free diet may help reduce chronic inflammation, which can lead to a host of health issues, including heart disease and cancer.
  3. Improved Cholesterol Levels: Gluten-free diets often incorporate more fruits, vegetables, and other whole foods, leading to an increase in antioxidants and essential vitamins, which all help in maintaining good cholesterol levels.
  4. Weight Management: Often, switching to a gluten-free diet results in limiting highly refined snacks, bread, and other heavily processed foods, which can contribute to weight loss and better weight management.

While the gluten-free lifestyle may not be for everyone, it’s certainly a choice to consider. As with any significant dietary change, it’s always advisable to talk it over with a nutrition expert or a health professional. After all, what works best will always depend on your individual needs and health goals.

Also Read: Is Hummus Gluten Free?

Frequently Asked Questions

Are all fruits and vegetables gluten-free?

Yes, all fruits and vegetables are naturally gluten-free and are an excellent source of gluten-free carbohydrates.

Is quinoa a good source of gluten-free carbohydrate?

Absolutely! Quinoa is not only a good source of gluten-free carbs, but it’s also packed with protein, making it a double win for those seeking nutrient-dense food choices.

Can you recommend any gluten-free grains aside from quinoa and rice?

Sure, other gluten-free grains include millet, buckwheat, amaranth, teff, corn, and fonio. You can incorporate these grains into your diet for variety.

Does rice have gluten?

No, rice is a naturally gluten-free grain which makes it a great carb option for those following a gluten-free diet.


Whether you are entirely gluten-free by choice or necessity, incorporating these top gluten-free carbs into your diet doesn’t have to feel limiting or restricting. Quite the contrary, there’s a diverse range of amazing foods that can provide the energy our bodies require, all while keeping our gut health in check.

From humble potatoes to exotic pseudograins, there’s an exciting gluten-free journey to embark on. So the next time you’re at the grocery store, don’t hesitate to stock up on these nutritious and wholesome gluten-free carbs. The road to intriguing culinary experiences and optimal health is paved with them.

Food Lover and Storyteller 🍽️✨ With a fork in one hand and a pen in the other, Shivani brings her culinary adventures to life through evocative words and tantalizing tastes. Her love for food knows no bounds, and she's on a mission to share the magic of flavors with fellow enthusiasts.
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