Cereals and pseudocereals to alternate with wheat for a varied and nutritious alilmentation
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Wheat is the most common cereal in our diet. We find it in bread, pasta, pizza, focaccia, biscuits and most baked goods. Varying our diet is important and we can do it choose grains other than wheat, with a preference for i organic and whole grains.
Quinoa, theamaranth and buckwheat from a botanical point of view they are not real cereals but we insert them anyway in this article because their use in cooking and in nutrition is similar to that of cereals.
here are the cereals that we can insert into ours diet to make it more varied and healthy.
Farro
Changing our diet is very simple thanks to easy-to-cook cereals such as farro. In fact, to prepare it we can boil it just like pasta. Among the main ones properties of spelled we find the richness of vegetable fibers that facilitate intestinal transit. The fact is a source of potassium, magnesium and B vitamins. To enrich our protein dishes we can consume spelled in combination with legumes.
Read also: SPELLED: properties, BENEFITS AND CONTRAINDICATIONS
2) Orzo
Barley is a very ancient cereal, perhaps the first one consumed by man. There are several types of barley on the market. We find thePearl barley, which unfortunately, due to refining, loses most of the properties of this cereal, and thehulled barley, which better preserves the original properties of the grain and therefore represents a better choice than pearl barley. On sale we also find theworld barley, a variety of spring barley rich in fiber.
Read also: BARLEY: TYPES, PROPERTIES AND BENEFITS
3) Brown rice
Compared to refined white rice, the brown rice it is deprived only of the outermost and inedible part of the grain, called the husk. Thus brown rice retains all the nutrients present in the grain. Brown rice compared to white rice provides nutrients of higher quality. However, those who have problems with the consumption of foods rich in fiber should prefer white rice and always follow the advice of their doctor from this point of view.
Read also: WHITE RICE VS. WHOLEMEAL RICE: ADVANTAGES AND PRECAUTIONS
4) Buckwheat
Il buckwheat (Fagopyrum esculentum) is a herbaceous plant of the Polygonaceae family. It is mainly used to obtain a flour suitable for the preparation of polenta, pasta, bread and desserts. The main properties of buckwheat è the absence of gluten, which makes it a suitable food for celiacs. Buckwheat is a source of essential amino acids, antioxidants and mineral salts such as iron, zinc and selenium.
Read also: BUCKWHEAT: PROPERTIES, BENEFITS AND GLYCEMIC INDEX
5) Teff
Il teff it is an ancient seed that belongs to the grass family. Between property of teff we find a high nutritional profile given by a content of vitamins and mineral salts greater than modern wheat, especially if refined. Teff is high in carbohydrates but also contains a good dose of protein and is a source of calcium, iron and magnesium, as well as fiber.
Read also: TEFF: PROPERTIES, BENEFITS AND USES OF GLUTEN-FREE AFRICAN SEED
6) Mile
Have you ever tasted millet? You may not know yet that the millet it's a super energetic cereal and anti-stress. Millet cooks quickly, is easy to digest, contains both carbohydrates and easily assimilated amino acids for the production of proteins. It is beneficial for the health of the hair, skin and nails.
Read also: THE MILE: SUPER ENERGETIC AND ANTI-STRESS CEREAL
7) Avena
THEoats it is a grain cereal rich in beneficial properties. Between properties of oats we find its ability to provide the body with long-term energy thanks to its slow digesting carbohydrate content. Its high fiber content ensures the proper functioning of the intestine and aids digestion. In addition, the fibers present in oats promote the reduction of cholesterol.
Read also: OATS: properties, BENEFITS AND HOW TO ENJOY IT
8) Rye
Rye is an ancient cereal by now rather underestimated which is still used for the production of flour. There Rye flour it is used above all to prepare bread but also for other recipes, such as focaccia, wraps, crackers and fresh pasta. Plus the rye flour it is rich in fiber which promote the sense of satiety.
Read also: RYE FLOUR: properties, BENEFITS AND 5 RECIPES
9) Quinoa
Quinoa has been one of the basic ingredients of the diet of the Andean populations for centuries. Among the main ones properties of quinoa we find its richness in amino acids. In fact, quinoa contains all essential amino acids that our body needs to obtain from food for the formation of proteins. Its protein content is higher than that of rice, millet and wheat.
Read also: QUINOA: properties, USES AND WHERE TO FIND IT
10) Amaranth
Amaranth is a very ancient food. It is considered the gold of the Incas and Aztecs and together with quinoa it could become one of the cereals that will save the world thanks to its ability to grow without the need for pesticides and to resist herbicides. Between recipes with amaranth simpler to prepare are croquettes, soups, flans and vegetable burgers. Amaranth is easy to digest and contains minerals such as iron, calcium, magnesium and phosphorus.
Read also: AMARANTH: 10 RECIPES TO ENJOY IT AT THE BEST
Marta Albè
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