14 cereals that enrich your diet

The cerealsIn addition to constituting the basis of the Mediterranean diet, are the most suitable foods for the body along with fruits and vegetables. The function of the molars is, precisely, to chew the cereal grains, while they are digested by the enzymes of the saliva.

Thanks to his wealth in carbs Cereals are the healthiest source of energy. If they are also integral –they keep the husk and the germ– provide fiber and more protein, vitamins, minerals and healthy fats than refined ones. A polished cereal does not even contain the vitamins that its assimilation requires.

He Integral ricefor example, has twice as much vitamin E and of vitamins B2, B3, B6 and folic acid than white, as well as six times more vitamin B1. The group B vitamins they benefit the nervous system and are necessary to metabolize carbohydrates. As refined cereals have lost them in part, the body must obtain them from other sources.

Better integral and ecological

He integral cereal It also has a lower glycemic index, which means that it is transformed into glucose more progressively. This is a protective element against obesitythe diabetes and even the mood swings.

It is advisable to choose organically grown whole grains in order to avoid pesticides present in its outer layer. Currently they are increasingly appreciated and the market offers them in very diverse and attractive ranges: breads, pasta, flour, semolina, flakes, pancakes, baby food, buns, drinks… We are also witnessing a recovery of cereals and grains fallen into oblivion (millet, spelt, buckwheat…) and the introduction of proprietary seeds (kamut) or coming from other continents (quinoa, amaranth, wild rice…).

1. Rice, with all its fiber

It is recommended as a minimum a main rice dish a week and more times as an accompaniment. Highly digestible and gluten-free, it is used in baby food and in soft dishes for convalescents and the elderly.

Whole grain fiber promotes intestinal transit, while the broth from its cooking is a good resource against diarrhea. Brown rice is especially rich in manganese, selenium, magnesium, match and vitamins B1, B3 and B6.

Its neutral flavor welcomes all kinds of accompaniments, from sautéed vegetables or legumes to mushroom risottos or curry presentations –perhaps the oriental alternative to paella–. Integral, goes well with leeks and pumpkin, while the semi-integral it is ideal for salads.

He boiled white rice with cloves of garlic, thyme and oil is a recognized resource in intestinal disorders. The Rice cakes they have become a common and nutritious breakfast or snack, while the drink is highly appreciated for its digestibility and delicate flavor.

2. Oats rich in beta-glucans

It is a highly energetic cereal that, in addition to its carbohydrate content (61%), combines a high level of essential fatty acids such as linoleic. It is also one of the higher in protein (13.8%), with hardly any gluten. contributes vitamin B1 in abundance, along with phosphorus, magnesium, iron, manganese and zinc.

It is very digestive and contributes to calm nervous anxiety. It stimulates the function of the pancreas (which limits the level of sugar in the blood) and the thyroid, so it may be suitable in case of obesity. The betaglucans of its fiber contribute to reduce cholesterol levels in the blood and is excellent for combat constipation.

It is marketed in grain, flour, bran, porridge and especially in flakes, which are the most common way of taking this essential cereal in the mueslis and the big wave. To elaborate creamy soupsboth nutritious and cleansing, it is enough to boil vegetables cut into small pieces together with oat flakes –some are small delicacies, such as onion and oregano soup, green bean soup with tomato or asparagus and garlic.

Due to its delicate flavor, the oat milk It is considered one of the best vegetable drinks.

4. Barley, a nutritious cereal that returns

rich in Soluble fiberbarley is calming and recuperative of the intellectual exhaustion due to its richness in group B vitamins. It is a remineralizing food due to its high content of phosphorus, magnesium, iron, zinc, manganese and, most notably, the antioxidant selenium.

As contains little glutenHis breads are not very spongy, but he enriches the wheat ones with his flour. The hulled grain has a considerable content of vitamins, minerals and proteins, which are significantly reduced in pearl barley (refined and polished).

Its use in the kitchen returns little by little. Is used to thicken stewsas a substitute for pasta, in salads and sautéed with vegetables or legumes like any other cereal.

The flakes are a good way to take it: they can be added to breakfast drinks, mueslis, soups, baby food… Another way to eat barley is by taking malt, a drink that does not contain caffeine or alcohol and can be drunk as an infusion or as a soft drink. It is composed of sprouted barley grains (increasing its sweetness by breaking down the starch into simpler sugars like maltose), roasted and usually ground and boiled in the pot or pot. It is recommended for all ages.

5. The venerable rye with anti-inflammatory properties

Rye is very appropriate for people with cardiovascular problems because it contains rutin, an anti-inflammatory flavonoid that also strengthens the capillaries. It is very rich in fiber (13%), beneficial for the constipationthe diabetes and the cholesterol.

Contains a high amount of carbohydrates, phosphorus, manganese and iron, as well as potassium and selenium. Among its vitamins, those of B Group (especially B1) and E.

He Rye bread It takes longer to dry out than other breads and it keeps better, since its high soluble fiber content retains water longer. It’s a denser, less spongy bread having less gluten than wheat. If both flours are mixed, an even more nutrient-balanced bread is achieved.

He pumpernickel – barely ground rye bread that is steamed for hours – tastes sweet and is made without yeast. The rye bread toast They are ideal for making canapés, both sweet and savoury, with cheese, nuts, quince and pâtés such as hummus, or simply with garlic and oil.

Its whole wheat flour is used for cookies and pastries. The flakes are stiff and are often used in muesli mixes.

6. Corn vitamins

Corn owes its color to a beta-carotene precursor of Vitamin A forks rich in vitamin E. It is gluten-free and can be included in the diet of babies and people with celiac disease. It is high in carbohydrates and fiber. Among its minerals are the magnesiumhe matchhe zinche iron and the selenium.

It is also rich in vitamins B2, B6 and especially B1. Currently, a good part of the corn that is marketed in the form of ears, grains or derivatives (such as breakfast cereals) comes from genetically modified crops, which may be a reason to opt for corn. Ecological cultivation.

It is an increasingly recurring sweet-tasting cereal. It is eaten roasted or cooked in form of cobsor in fresh beans that are incorporated into salads, garnishes and fillings.

Its flakes (cornflakes) are widely used in children’s breakfasts, although often excessively sugary. The Popcorn are a very popular food, but care should be taken with those that are made with oils of dubious quality (better prepare them at home!).

Its flour thickens stews and soups and is the base of the famous mexican tortillas, which can accommodate the most diverse fillings. The grits or polenta Once cooked, it solidifies and takes the shape of the mold that contains it, so that it allows you to prepare colorful dishes such as crowns, flans, stars… that are delicious accompanied by ratatouille, with or without legumes.

He cold pressed corn oil It is interesting because of its high content in monounsaturated fatty acids (30%) and polyunsaturated (51%), although with a notable predominance of omega-6. It can be used raw as a dressing.

He integral cereal it transforms into glucose more progressively than its refined version. This is a protective element against obesity.

7. Millet, rich in iron

In addition to its contribution of carbohydrates, millet is rich in protein (10.6%) and lecithin, beneficial for brain functions. It stands out for its great contribution of iron (9 mg/100 g), the highest among cereals, and B1 vitamins and B6.

It is also rich in phosphorus and magnesium. Contains little fat (3.9%) and gluten free. The small grains of millet cook in fifteen minutes. They are delicious with a stir-fry of vegetables, cooked in two parts of water and one of milk.

Its consistency is very manageable, and makes it the ideal grain to make croquettes and meatballs, mixed with all kinds of accompaniments, such as mushrooms or leeks. The flakes, small and light, give body to soups and stews, while the flour is ideal for enriching sauces.

8. The universe of wheat

The characteristic of wheat is to use it to make bread, which is spongy thanks to the quality of its gluten. The germ contains a spectacular concentration of nutrients, such as proteins, vitamins of group B, A and E, minerals and trace elements such as match, magnesium, iron, zinc, selenium…

All whole flour and its derivatives contain wheat germ, but it can also be used as a dietary supplement that is added raw to dishes. Unfortunately, the use of refined flourswith innumerable additives, which produce breads of limited nutritional value and whose high glycemic index can contribute to obesity and diabetes.

One more reason to choose breads and other products made with organic wholemeal flour. Or to make pizzas and pastries at home taking care of the quality of the ingredients. Pasta is one of the most versatile ways of eating wheat and is made with flour or durum wheat semolina in order to achieve greater elasticity.

They are ideal foods for students, children and athletes. The semolina, of a coarser caliber than flour, is used to make soups and porridge. A common semolina in Europe is the couscoustypical of North Africa, where it is used steamed over a container in which the ingredients that accompany it are stewed.

In a similar way, use bulgur wheatfrom the Middle East, split, pre-cooked and very quick to prepare, for example as a base for tabbouleh salad. Gluten is used to make seitana food very rich in protein (25%), while the whole grain can be taken germinated in sprouts for salad.

9. Rediscover spelled, very digestive

The spelled or spelt It is a high-quality variety of wheat that has not been hybridized – it was preferred by the Roman legions or by the upper classes in the Middle Ages – and maintains a traditional cultivation method. Its consumption has re-emerged strongly because it seems to be more digestive than common wheat and better tolerated by people sensitive to it.

It is appreciated for its flavor…