What are the healthy grain varieties? 7 grains that hide a treasure inside...
Do you always have the same foods in your diet, or are you open to other options? Have bread made with buckwheat flour instead of whole wheat, tea brewed with Teff seeds, a salad made with quinoa, or a pudding made with chia seeds entered your preferences? Here are the grains that hide a treasure inside, which we have been hearing about frequently lately...
12punto
The realization that a significant portion of human health problems is related to nutrition has brought about important changes in our food choices. Moving away from processed foods, a return to the essence has begun. Especially when it comes to grains, ancient grains that hide a treasure inside have been remembered both in our country and around the world. Here are the most consumed ones…
TEFF SEED
Teff may be the smallest seed in the world. It is among the seeds with high iron content. Therefore, individuals with iron deficiency anemia may especially prefer it. Its glycemic index is low, preventing sudden changes in blood sugar. Thanks to the fiber it contains, it increases satiety and facilitates weight control. In its most practical form, you can consume teff seeds by adding them to yogurt.
BUCKWHEAT
Although the word "wheat" is in its name, it is different from the type of wheat we know. Studies show that buckwheat flour contains ten times more magnesium and three times more iron and potassium compared to wheat flour. Especially for people with gluten sensitivity or celiac disease, buckwheat is a life-saving food. You can prepare bread and pancakes from buckwheat flour and add it to your salads.
FLAX SEED
A teaspoon of flax seeds that you add to a delicious omelet, a satisfying salad, or yogurt during the day can change the nutritional quality of your meals. It is a plant-based source of omega-3. Thanks to its high fiber content, it is a perfect solution for constipation problems. For those who say "I can't get full no matter what I eat," it calms appetite fluctuations and increases satiety.
QUINOA
Quinoa is a durable food that can grow in different soils and climates and adapts to every condition. It has the appearance of small round seeds. It is also produced in our country. It is very valuable in terms of nutritional content. Its calcium and potassium content is higher than other grains. It does not contain gluten. You can frequently use quinoa in your kitchen as an alternative to grains such as rice and bulgur.
SPELT
Since spelt contains more fiber compared to traditional wheat, the gluten in its structure is relatively easier to digest. These fibers also help lower hypertension and increase good cholesterol levels. Spelt is also rich in iron, calcium, magnesium, and zinc. Although it is sometimes labeled as gluten-free, this is not correct. Spelt also contains as much gluten as normal wheat. However, because it has more water and fiber in its structure, its consumption causes much less discomfort compared to normal wheat in people whose gluten intolerance is not very severe.
AMARANTH
Amaranth, which we hear more about every day, is among the gluten-free, grain-like foods such as buckwheat and quinoa. It is a good source of magnesium, calcium, and iron. It contains twice as many minerals as other grains