Cereals in general are not a food with a high amount of nutrients and we tend to benefit more from eating other types of foods. Nevertheless there are some cereals that are interesting to include in our diet. These, prepared and consumed in the proper way, can provide us with a quantity of vitamins and minerals quite interesting.
Among these 11 cereals that we are going to talk a little about in detail, there is so much for people who can consume gluten and there is also for celiacs.
Quinoa
We actually started with a little catch, as quinoa is not a cereal per se, but rather a pseudo cereal. This food is rich in calcium, iron, phosphorus, vitamins and also proteins. It is low in fat making it ideal for people who choose to eat a low-fat diet. The quinoa, in addition, it is a gluten-free pseudo cereal, so that people with celiac disease can take it and benefit from the properties it provides.
Quinoa It is much more versatile than we can imagine, so incorporating it into our diet is simple. Let's not limit it to a salad, but it can be added to purees, sauces, to the filling of peppers, zucchini or potatoes, etc.
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What's good
In this cereal we find a great contribution of minerals and proteins of vegetable origin. We are facing another cereal that does not have gluten, like quinoa, so it can be taken by people with celiac disease.
To take millet, it is advisable to toast it so that its flavor is enhanced. To do this you just have to put it in a pan and stir continuously so it does not burn. Add millet to your dishes as you prefer.
Espelta
Spelled is a cereal that is increasingly consumed in detriment of others such as wheat. Actually spelled it is a variety of wheat. There are multiple studies that praise its benefits, especially compared to other cereals.
This cereal does contain gluten, although to a lesser extent than other cereals, so It is not a suitable food for people with celiac disease.
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Amaranth
We are facing another food that gluten intolerant people can take. Although it is not very well known, it grants a great protein intake becoming a food to be taken into account by people who practice sports often.
Its seeds can be consumed raw as a topping in yogurts and creams, or also make breads or cookies.
Buckwheat
This food is the big star of the breads for people who cannot take gluten or those who choose to eat a low carbohydrate diet. Herein lies the progressive increase in your success.
With the you can make numerous recipes in which other types of cereals would be used as normal not so suitable for health. It is also used to make soba (Japanese noodles).
Oatmeal
Oatmeal is gaining more followers every day, due to its versatility in baking and its consumption at breakfast. It also has some very interesting properties such as, the regulating action of blood pressure or the reduction of bad cholesterol.
We recommend that If you consume oatmeal or plan to consume it, prepare it properly, as we recommend in the first link below.
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Brown Rice
If you want to consume an extra fiber intake in your diet, brown rice can be your great ally. As it is not husked, it preserves more fiber than white rice and this reduces its glycemic index.
It must be taken into account, in its preparation, that it needs more time to cook compared to white rice.
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teff
This cereal is not only the smallest in size but it is also a great unknown for many people. However, this food provides a complete protein as it has the eight essential amino acids. It is also rich in B vitamins, very important for health.
Teff It does not contain gluten and therefore can be consumed by people intolerant to it.
You can incorporate it into your diet at breakfast accompanied by yogurt or milk, fruit, in an oatmeal porridge, etc.
bulgur
This food is often used by people who decide not to eat meat. It is usually the star of hamburgers and meatballs along with vegetables. Is a derived from wheat and therefore cannot be consumed by people with celiac disease. It has an iLow glycemic intake index.
Barley
Barley has a higher percentage compared to other cereals in trace elements, antioxidants, zinc, manganese and copper. Therefore, it is a food to consider if you want to consume cereals.
Its doughs are denser as with rye, this is due to the low percentage of gluten.
Rye
Rye flour it has been replacing a large quantity of refined flours and provides a very interesting dough base. Therefore, if you are looking for a substitute for refined cereal flours, you can start with this cereal.
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In any case, The ideal is to eat a balanced diet where the consumption of ultra-processed and sugars is very low or null. Real food products such as meat, fish, vegetables and fruits must be given priority. And if you have any nutritional questions you may have, go to a professional to guide you.
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