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7 grains and seeds
Buckwheat pancakes, quinoa in a salad, amaranth in the soup and chia seed in your yogurt. All examples of the current nutritional trends with seeds and grains. What kind of seeds and grains are there? An overview.
Amaranth
Amaranth comes from a plant from South America. The seeds resemble grains of corn and are also used that way in cooking. You can make bread from it or use it as a rice substitute – puffed or roasted – with meals. When you pop amaranth, a kind of mini popcorn is created. Amaranth is rich in vitamin B, vitamin E and various minerals such as magnesium, phosphorus, potassium and zinc.
Buckwheat
Buckwheat does not contain gluten and is one of the best sources of vegetable protein. Rich in vitamin B, magnesium, copper, potassium, phosphorus, flavonoids and antioxidants. Buckwheat is especially recommended to prevent spikes and dips in blood sugar levels. It also improves the metabolism of collagen, the protein that gives skin firmness. Thanks to the vitamin B and magnesium, it has a calming effect. Buckwheat contains all eight essential amino acids. Although buckwheat is often referred to as the black grain, it is actually not a cereal, but the seed of a plant in the rhubarb family. But because it does not contain gluten, buckwheat is a perfect grain substitute. It is easy to grow, even on poor soils.
Chia seed
Chia seeds are small seeds, but they are packed with vitamins, minerals, fiber and protein. It is native to central and southern Mexico and Guatemala. Even before Columbus discovered America, it was cultivated by the Aztecs. It is still widely used in these countries. Chia seeds are also on the rise in the Netherlands and more and more people are eating them. The seed comes from the Mexican mint plant Chia. The flowers of this plant produce the tiny seeds. With chia seeds you can of course try everything, but there is actually little taste. They can be used in a salad or in soup, but also in yogurt or on a peanut butter sandwich. You can also soak them in a glass of water. In addition, the seeds are suitable for making a 100 percent natural energy drink, for an extra energy boost.
Oatmeal
The cereal oatmeal can of course not be missed in this overview of seeds and grains. Oatmeal is hot right now. Lovers of ‘the superfood’ take it for breakfast as porridge or in a smoothie. But you can also bake cupcakes or cookies with it. Like buckwheat, oatmeal is gluten-free. For people with proven celiac disease – gluten intolerance – oats are not a good choice. Oats are almost always processed in mills and factories where other gluten-containing grains are also processed or stored in depots where other grains are also stored. It is only safe for them to use when it says on the packaging that it is truly gluten-free.
Flax seed
Traditionally, flaxseed has been recommended to improve bowel movements. The tiny seeds are rich in alpha-linolenic acid, a healthy fatty acid from the omega-3 family. The seed comes from the flax plant. You can eat the seeds like this. Linseed oil is also available. The Nutrition Center recommends eating no more than 15 to 45 grams of flaxseed per day. This is because linseed contains cyanogenic glycosides – natural plant toxins. In the body, cyanogenic glycosides are converted to cyanide. A large intake can lead to health problems from cyanide poisoning. They therefore recommend using crushed rather than ground linseed. The taste of linseed is nutty, quite neutral, but a bit bitter.
Spells
Spelled is often thought to be gluten-free, just like buckwheat and oatmeal, but that is certainly not the case. Spelled does contain less and different gluten than wheat. The nutritional value of spelled and wheat is comparable. The amount of fiber, vitamins and minerals are about the same. More and more people are taking spelled bread, because it would be better for the weight than wheat and because it would contain more slow carbohydrates. Spelled does contain slow carbohydrates, but so does wheat. Spelled bread can be baked from flour or whole wheat flour. It is best to take the whole grain version.
Quinoa
Quinoa is pronounced kienwah. In the Andes they have been eating the seed for thousands of years. It is the main food crop there, as it thrives even at high altitudes and in cold and dry conditions. The fruits of the quinoa plant are actually seeds, but they look like grain and that’s how you use them in the kitchen. Quinoa is available in three colors. In the supermarket you will often find the ‘regular’ white variant, but in health food stores they also sell red and black quinoa. It has a nutty flavor and a crunchy bite. It contains slightly more protein and dietary fiber than brown rice and therefore gives a good feeling of satiety. You can cook it – just like rice – but you can also roast it.
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