gluten-free grains and not gluten-free grains

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I get asked this question over and over by my patients:

Now, WHICH grains are gluten-free? And, WHICH grains have — is it ‘have’? — gluten?

So here goes… the definitive list… in alphabetical order…

 

THESE GRAINS ARE GLUTEN-FREE:

amaranth . buckwheat . corn . millet . oats . quinoa . rice . sorghum . teff .

 

AND THIS IS WHAT THEY LOOK LIKE:

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THESE GRAINS CONTAIN GLUTEN:

barley . farro [three different wheat species — take your pick — : farro piccolo (einkorn), farro medio (emmer), and farro grande (spelt)] . kamut (khorasan wheat — an ancient species) . rye . spelt (another ancient cultivated species of wheat) . wheat . also wheat hybrids like triticale (rye and wheat) . also wheat processed into bulgur and couscous and flour of course . (except for barley and rye, gluten grains are all actually wheat) .

 

AND THIS IS WHAT THEY LOOK LIKE:

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There you go. Gluten. Gluten-Free.