A balanced and nutritious diet should include foods from different sources. Cereals are essential because they provide a large amount of energy, fibre, and vitamin B. But, can you eat them if you are on a coeliac diet? Do they exist gluten-free cerealsWhich ones are better?
In this article, we'll teach you how to identify Which cereals are gluten-free and what are the best in terms of nutrients to broaden your options when eating. Get ready to discover new flavours!
7 gluten-free cereals you should include in your diet
Incorporating new ingredients into your usual recipes is the solution to prevent eating gluten-free from becoming monotonous and boring. The variety of nutrients and the combination of flavours allow for the creation of exquisite dishes that stimulate the senses.
Find out what gluten-free cereals you should include in your diet to have a balanced, healthy, and delicious diet.
My son
El mijo es un gluten-free cereal with a lot of fibre. Therefore, it helps to regulate sugar and reduce bad cholesterol. As it is rich in complex carbohydrates, which are the most difficult to digest, it generates a feeling of fullness. This property makes it a good alternative for gluten-free breakfast cereals. You can also try other recipes with millet, such as homemade burgers, vegetable croquettes, and sweet cookies.
Rice
los Coeliacs can eat rice because it's another one of the gluten-free cereals. However, daily consumption of this food can have contraindications due to its high glycemic index, low fibre content, and high starch levels. You can replace white rice with brown rice, which contains more fibre, as well as antioxidants and phytonutrients. health authorities It is advised that half of the grains consumed should be whole grains. Therefore, it is recommended that you incorporate gluten-free whole grains to your diet.
Birdseed
El alpiste es un tipo de semilla de hierba. gluten-free cereal beneficial for the body, but little used in cooking. It has diuretic and anti-inflammatory properties, and helps to reduce body fat. You can make plant-based milk, hummus, and homemade bread to incorporate canary seed into your diet.
Sweetcorn
Maize is the most popular of the gluten-free cereals for its flavour, nutritional values and application in gastronomy. The consumption of maize is beneficial for the brain, eyes and cardiovascular health. It has a high index of folic acid and potassium. But, beyond its health benefits, it is a tasty food that can be eaten raw, cooked and ground. Therefore, you can eat anything from salads or popcorn, to tacos or other foods made from maize flour.
Teff
Teff is a gluten-free cereal that contains plant-based vitamin C, iron, and calcium. It is more nutritious than other gluten-free cereals due to its high protein content and is more filling thanks to its fibre content. In addition to all the nutritional properties it offers, teff also has positive effects on our health. It can prevent diabetes, improve blood quality, and increase physical endurance, among other benefits.
This cereal is often used in gluten-free diets to make breads, crepes, cakes, biscuits, pizzas, and even as an accompaniment to salads.
Sorghum
Sorghum is one of the gluten-free cereals for breakfast more popular with people following a gluten-free diet. It is ideal for making tortillas and breads because it has a flavour similar to that of wheat flour bread. This grain is not very well known in Europe, as it originates from Africa and India. However, it is the fifth most cultivated cereal in the world. Without a doubt, it is a good option for your gluten-free diet.
Oats
Oats are a naturally gluten-free cereal. However, they are often stored and transported alongside other grains that do contain gluten. For this reason, you should opt for products labelled as “gluten-free”. You can use gluten-free oats In your breakfasts, as breadcrumbs or to make pancakes.
And what about buckwheat, quinoa, and amaranth?
The lists of gluten-free cereals They usually include quinoa, amaranth and buckwheat, also called groats, among the alternatives. However, in reality, these foods belong to the pseudocereal group.
The difference between cereals and pseudocereals is that the latter are seeds of flowers, while the former are the fruit of a grass plant. However, they are usually grouped together because they can be ground into flour, like other cereals.
All pseudocereals are suitable for coeliacs, allergy sufferers and those with sensitivities because they do not contain the protein gluten in their core, as is the case with grains from the cereals with gluten.
The main gluten-containing cereals are wheat, barley and rye.
If you are on a coeliac diet, knowing Which cereals contain gluten is important in order to know which foods to avoid. These are cereals with gluten what you should not consume if you have an allergy, sensitivity or intolerance to this protein.
-
- Feed wheat
-
- Durum wheat
-
- Barley
-
- Oats
-
- Rye
-
- Triticale
-
- Spelt
-
- Kamut
- Spelt
Differences between cereals with and without gluten
los cereals with and without gluten They are difficult to distinguish at first glance. However, gluten provides elasticity and is a thickener. Therefore, it is easy to recognise foods made with cereals with gluten, as they tend to be more fluffy, consistent, and elastic. Whereas the gluten-free foodstend to be more brittle and dry, and crumble easily.
important things to keep in mind are gluten-free cereals why are they A coeliac person can eat gluten-free food.. Information is key to keeping the kitchen free of cross-contamination, health stable, and stomachs happy.
Dare to try innovative ways of using gluten-free cereals!
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310957/
https://mejorconsalud.as.com/beneficios-del-alpiste-para-regular-el-colesterol-y-adelgazar/
https://cookpad.com/es/buscar/alpiste
https://www.nutriwhitesalud.com/blog/que-es-un-pseudocereal
https://www.britannica.com/plant/teff
Article written by the El Miracle team