Gluten free grains and their health benefits

Gluten free grains and their health benefits

Amaranth

Amaranth(once considered a weed) is great source of magnesium and magnesium but it also contains iron,selenium,calcium,vitamin b6 and folate among others.Aztecs belived if they eat this tiny grain that they will live longer.Intersting fact about amaranth is that it also contains vitamin C,which is common for grains.It is also considered complete protein since it contains amino acid “lysine”.Study from the Nutrition of Central America and Panama show that Amaranth have best protein profile from another grains and could even could have same propertis like protein from animal source.Amaranth also contains bioactive peptides
which some studies show that it have anticancer propetis [1] and also antiflammatory propertis [2]that help in prevention of diabetes and heart disease.This grain also seems to be very effective for lowering cholesterol ( note : study was made on animals ) [3] But research from 2003 made by University of Guelph in Ontario also shown that amaranth contains chompound phytosterols which also can lowe cholesterol.[4] If you ever visit India,Mexico,Nepal or Peru you might be superised that amaranth is used in many food that is sold on the streets,so no hestitate to try it.

Buckwheat

buckwheat

Buchwheat is high nutritional grain that contains magnesium,Phosphorus,Potassium,zinc among others.Higher intake of potassium is linked to lowering the risk of stroke
zinc is good option for boosting immune system and copper have antioxidans propertis.
Buchwheat also have high protein content incluing amino acid “lysine”.
Because of high contenet of soluble fiber it slow down the absorbtion of glucose and because
of that it maintain our sugar blood levels.So people with diabetes can eat it too.
The study made in Slovenia showed that bread made from 50% buckwheat flour doesnt spike insulinlike bread from white wheat bread.[5] It also prevents colon cancer because it contains 4 do 7% resistant starch that is considered sometimes dieatary fiber because it have mixed propertis from soluble and insoluble fiber.[6]

Quinoa

gluten free grains quinoa

Quinoa is also not tehnically grain but something called “pseudo-cereal” which actually means that can be eaten like grain and have a similiar nutritional profile.Incas called it “chisaya mama” which means mother of all grains.It contains a higher rate(15%) of proteins(complete protein) in comparasion with other grains because germ makes up to 60% of this grain.Quinoa together with buckwheat increase polyphenol content in the gluten-free products in comparation with typical ingridients used in this products like corn,rice and potato flour.Antioxidant properties are also higher in products made with quinoa and buckwheat then in wheat products.You should also know that antioxidant propertis increases with sprouting and decreases with breadmaking.[7]Quinoa is also considered high nutritional food [8] A research tested 19 patients that had gluten intolerance(celiac) and they were eating 50 grams of quinoa for 6 weeeks.[9]Research showed that celiac patients can safely use quinoa in their diet.Fats from quinoa are also healthy because it contains 25% oleic acid(heart-healthy monounsaturated fat) and 8% is alpha-linolenic acid (ALA) which is the type of omega 3 fatty acids that is mostly found in plants.You can steam,boil,fry,bake and boil quinoa.

White and whild rice

gluten free grains white rice

We are know that rice is packed with alot of carbohydrates but it also contains vitamins and minerals.Bad thing about rice is that it have high glycmic index on avarage 88 although the minerals,vitamins and fiber slow down converting carbs to glucose in blood.[10]
If you are diabetic you should consume brownrice instead.[11] White rice can be beneficial in preventing the developing of cancerous cells because it
contains insoluble fiber.[12] Rice also is good for cardiovascular problems because it is low in sodium and low in cholesterol.It also help in digestion because it contains resistant starch which stimulate the growth of good bacteria that help in digestin and better bowel movements. White rice also have diuretic and antiflammatory propertis.
Intersting fact : Did you know that you thet they are more then 120 000 varities of rice.

Millet

gluten freee grains millet

Millet is grain high in magnesium which promote muscle and nerve functions.Allthough there are not many researches on millet,the studies done show that millet have antiflammatory propertis and it helps in controlling the diabetes.This grain also contain phytonutrient that is called plant lignans which prevent the growth of against breast and other hormone dependent cancers and also prevent heart disase.[13,14]Studies show that Foxtail millet also lower the lower the levels of triglycerides and total cholesterol levels while increasing HDL cholesterol in diabetic rats.[15] The sprouting millet also make some minerals more bioaccessibile like iron (> 300%) and manganese (17%),calcium (“marginally”) but reducing bioaccessibility of zinc.[16] Millet also have antioxidant activity.[17]

Sorghum

gluten free grains

One of good things that I like about sorghum is that is nontransgenic (non-GMO) because it doesnt contains  traits that can develop through biotechnology.It also contains compound policosanols which according to some researches might help in lowering cholesterol.[18]
Sorghum also contains another compoun called 3-Deoxyanthoxyanins (3-DXA) which can help in  preventing growth of human colon cancer cells.[19] It can also be good for patiens with diabetes : “These results suggest that certain varieties of sorghum bran may affect critical biological processes that are important in diabetes and insulin resistance.”.You can read this study here.Sorghum is also considered safe for people with celiac disease,[20]
can lower LDL “bad” cholesterol and have antioxidant activity.[21]

Teff

Teff is high resistant starch,which is considered to be a new type of dietary fiber that can help in controlling blood sugar levels and colon health.Estimated content of resistant starches from teff carbohydrates are from 20 to 40%.Because teff is relativly tiny grain and it is hard to procces it is mostly eaten in whole form.Ethiopian runners attribute their energy lelels and healht to this grain.You can learn more on health benefits on healh if you click here.

Oats

gluten free grains oats

Oats are gluten free but they are mostly proccesed in same facilities where is proccesed wheat so they are contaminated and also they might contaminated while growing also. There are many benifts of eating oats but I will mentio few like They help you to control appetite more efficiently [22] It is reducing cholesterol and improves insulin response [23,24]They helps in lowering blood pressure [25] it is food that is ranked high in “Satiety Index.” [26]

Corn

gluten free grains corn

We all love sweet corn in summer,cornflakes or tortillas.Sweet corn is good source of
Thiamin,folate,niacin,Phosphorus and Magnesium among others.But the negative thing about sweet corn
is that it contains alot of calories actually in 100 grams it have 342 calories which is highest
amount among all grains.Corn fiber content also help in preventing digestive problems like constipation [27] There is also study showing that corn husk oil can lower LDL “bad” cholesterol because it decrease  cholesterol absorbtion [28] It also might be used for lowering the risk of hypertension.[29]It might suprise you but corn containts large amount of fatty acids so it is not recommended to be eaten on daily basis with patients that have hearth problems.Also corn oil is recommended for using but it actually isn’t healthy because of the high content of the omega 6 fatty acids( 54.5%).It also should be noted that corn syrup which is sometimes used like substitude for honey is highly proccesed and rafined product that is not healthy.Another problem with GMO(especially in US) is that 90% is genetically modified.Although corn have good nutritional value I wouldn’t recommend you to eat you on daily basis.

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