10 gluten-free cereals to eat better

We regularly hear that we need to limit the consumption of gluten. But to whom is this information addressed? What arethe benefits of eating gluten-free and what foods are gluten-free?


Why limit gluten consumption?

Some people, for health reasons, have to completely avoid gluten in their diet. These include celiac patients (less than 1% of the population) and people allergic to gluten.

However, the numerous hybridizations and genetic modifications of wheat, to make it more resistant, more productive, easier to work with, ... have made modern wheat contain two new proteins that our body has a lot of trouble assimilating:prolamine and glutenin, more commonly called " gluten ". These are not transformed by the digestion and arrive directly in our intestine, which generates, in certain more sensitive people, pains, inflammations, vomiting,?

And once they pass the intestinal barrier, these proteins spread into our bloodstream, triggering autoimmune diseases and increasing the risk of cancer.

We find that more and more people are developing hyper-sensitivity to gluten, this manifesting itself in the form of the following symptoms: diarrhea, bloating, gas, stomach aches, joint pain, lowered immunity, lowered energy...


What are the benefits of a gluten-free (or low gluten) diet?

By reducing, or even eliminating gluten consumption, we protect our gut by limiting the production of proinflammatory cytokines, which are responsible forheart disease and somecancers.

In addition, we limit the risk of incurable chronic diseases like autoimmune diseases.

Be careful, we must differentiate between "gluten-free" products made from wheat from which the gluten has been removed, poor infiber, vitamins and minerals, which can result in deficiencies, and products made from grains or pseudo-cereals that are naturally gluten-free. These are more interesting because they are rich in nutrients.


What is gluten in?

As mentioned above, gluten is composed of two proteins found in modern wheat. So there is in all products made from this wheat : flour, bread, cakes, pastries, pasta, pizza, couscous, beer, ...

But it is also found as a binder in a large number of industrial products, such as prepared meals, the meats and delicatessen, ...



What grains are gluten-free?

Rice

Easily available, easily digestible and nutritious, it is a frequent alternative to gluten. His flour is a good substitute for wheat flour in making breads, pastas and cookies. Moreover, many derived products are easily found in trade: rice cakes, puffed rice, rice pudding, ...

A source of fiber, vitamins and minerals, rice has a strong satiating power and allows a good regulation of the digestive system.

It is preferable to consume brown rice, wild rice or basmati rice.


Corn

Native to America, it is the richest grain in antioxidants, making it an ally against cancer and cardiovascular disease. It also contains proteins, carbohydrates, fibers as well as minerals (phosphorus, magnesium, iron, zinc, manganese, copper) and vitamins (B1, B2, B3, B5 and B9).  

It slows down the function of thethyroid, which is interesting in case of hyperthyroidism. This cereal is consumed in various forms ranging from the ear to crunch, to grains of corn soufflés, passing by the flour.


Buckwheat

Rich in protein (10-12%) and easy to digest, it remains one of the main "substitutes" for wheat in many recipes. Although it is regularly referred to as "buckwheat," it contains no gluten. It is a pseudo-cereal because it is not a grass, but rather a cousin of rhubarb and sorrel.

Its richness in nutrients makes it versatile: thanks to its medium glycemic index, it is good for diabetics ; antioxidant, it helps prevent the risk of certain cancers.

As it does not rise, it must be combined with another flour if you wish to use it in the manufacture of bread but it is excellent to make the famous Breton pancakes! You can also consume it in grains, as an accompaniment to vegetables or in your salads.


Quinoa

Also a pseudo-cereal, it is rich in protein (about 15%), essential amino acids and iron. Quinoa provides vitamins (B1, B2, B3, B6, C and E) as well as polyunsaturated fatty acids (linoleic and alpha-linolenic acid), which are rarely found in cereals.

It can be found in whole grains, flakes and flour and can be eaten as a savoury accompaniment to your meals or sweetened with a little brown sugar and cinnamon. It is important to rinse it well before cooking to removethe saponins present on the seeds.


Amaranth

Less known, it is a cereal coming from South America. It contains high quality protein (about 15%) and is rich in iron and calcium. Because iron of plant origin is less well assimilated by the body than iron of animal origin, it is interesting to associate amaranth with foods rich in vitamin C (lemon juice, cabbage, parsley) to reinforce its assimilation.

It is consumed in the form of grains or flour, toasted and puffed (very nice base for your breakfast in replacement of oatmeal). You can also pop them like popcorn covered in a pan.


Millet

A grain native to Africa and Asia, it has the advantage of increasing good blood cholesterol. Thanks to its composition of proteins, carbohydrates, fiber, antioxidant vitamins and minerals, millet is nutritious and revitalizing. It is useful, among other things, to fight against physical and intellectual fatigue, during pregnancy or in case of convalescence.

Very digestible, millet regulates constipation and diarrhea and has many anti-inflammatory and draining virtues. You can eat it as a side dish, as a base for veggie burgers or as a porridge for young children.


Sorghum

Rich in protein and starch, it is a cereal grown in Africa. It is still little known in our country, but it is still the fifth most cultivated cereal in the world. From a nutritional point of view, it is quite similar to quinoa. It also has a preventive role against various pathology gastrointestinal (ulcers, colitis, diarrhea, ...)

It can be eaten like rice or ground into flour to make breads, cakes and cookies.


Fonio

A grain rich in mineral salts and amino acids, it contains less protein than other grains. Consumed as whole grains, it has a positive impact on the risk of cardiovascular disease, type 2 diabetes, constipation, overweight and certain cancers such as colorectal cancer.

It has a small taste of nut and is used in grains in couscous or salads. In the form of flour, it can be incorporated into recipes for cakes, breads and cookies.


Teff

Native to Ethiopia, it contains 6 to 9 times more calcium than wheat. It's higher in fiber than most grains, making it an ally againstcolonial cancer, bad cholesterol and being overweight.

It is also richer in iron than other grains, playing an essential role in oxygen transport and the manufacture of cells, hormones and neurotransmitters. Attention, as for the amaranth, accompany it of food rich in vitamin C, to support the assimilation of this non heminic iron. It is consumed in grains or used in flour.


Yellow Soybeans

More used as a meat substitute than as a starch, due to its essential amino acid content, remains however a cereal. It is consumed in various forms: tofu, roasted soybeans, tempeh, fermented, miso, ...

Be careful, however, because soy is often genetically modified and the presence of phytoestrogens means that many people should avoid consuming it, especially young girls and women who have had hormone-dependent cancer.

Rice, corn, buckwheat, millet, quinoa, amaranth and teff can also be eaten sprouted, ideal for filling up on nutrients!

As you can see, there is no lack of alternatives! The key is to take some time to learn about these grains and how they are prepared. In addition to the advantage of being gluten-free, these grains provide many more essential nutrients than modern varieties of wheat.


Why not give it a try?

Sarah Garny 15 February, 2019
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