5 best whole grains for fall

This fall season, put a healthy twist to the traditional Thanksgiving dinner (and any meal) by incorporating some of these alternatives that bring on the health benefits. The best part is that most of these are gluten-free options.

1. Quinoa. Quinoa has been hailed as a superfood thanks to its high-protein, gluten-free nature. In fact, BBC reports that it's very nutritious, containing twice the protein of rice or barley. It's also a good source of calcium, magnesium, ad manganese. As a wheat-free grain, quinoa is the least allergenic of all grains, and has a great amino acid profile, much like buckwheat. Just 100 grams of quinoa can provide 14 grams of protein, 7 grams of fiber, and 64 grams of carbohydrates.

2. Gluten-free oats. According to Superhuman Coach, gluten-free oats contain a type of fiber called beta-glucan, a soluble fiber that helps maintain good blood sugar levels. Beta-glucan helps slow down sugar absorption during digestion and benefits the heart and blood circulation by lowering low-density lipoprotein (LDL) cholesterol. Gluten-free oats also contain avenanthramide, an antioxidant that acts against the oxidation of LDL cholesterol.

The Whole Grains Council reports that according to a study from Scandinavia, adding gluten-free oats to a diet enables a person to achieve their daily allowance for fiber and the antioxidant bilirubin, which helps the body get rid of free radicals and protects the brain from oxidative damage.

3. Buckwheat. While commonly thought of as a grain, buckwheat is in fact the seed of a broadleaf plant, Oprah.com reports. Nonetheless, buckwheat gives several health benefits. First, it ranks low in the glycemic scale and is essentially gluten-free. Buckwheat contains essential amino acids lysine and arginine, and is considered as one of the best cholesterol-lowering food today.

4. Millet. Huffington Post reports that millet is a gluten-free way to get protein and magnesium, with only 100 calories in half a cup. The World's Healthiest Foods reports that consuming foods high in magnesium, such as millet, helps reduce the severity of asthma and also lessens the frequency of migraines.

5. Black rice. Black rice is a cheap yet nutritious alternative that provides several antioxidants. WebMD reports that according to Zhimin Xu, PhD, of Louisiana State University Agricultural Center, "Just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants."

These anthocyanin antioxidants are substances that help fight cancer, heart disease, and other health problems.