Gluten-free Cereal & grains: You should know these 7 types
Fiber is an essential part of a healthy diet. Consumption of enough fiber can help bring down cholesterol and reduce the danger of cardiac disease, and it is significant for keeping up a healthy gastrointestinal system. High fiber diet slims down the body weight since bulkier high fiber nourishments tend to make us feel full longer
Gluten-free cereal and grains are a good alternative to wheat. if you suffer from gluten intolerance. In addition, these cereals bring more variety to your menu. We introduce you to the seven best high fiber gluten-free cereal
What is Gluten?
“a substance present in oat grains, particularly wheat, that is responsible for the versatile texture of dough. A blend of two proteins, it causes ailment in individuals with celiac sickness.”
Millet: gluten-free cereal from the region
The name of this traditional grain comes from the Old Germanic and means “satiety” or “nutritional value”. Millet bears this name rightly: it provides you with a balanced combination of complex carbohydrates and vegetable protein and keeps you full for a long time.
Millet is also rich in B vitamins, iron, zinc, magnesium, fluorine, and silicon. Before you eat the gluten-free grain, you should definitely cook it: raw millet contains some toxic enzymes that make you harmless when heated. You’ll also make it easier for your body to absorb millet minerals by soaking them beforehand.
From a sustainable point of view, millet also has several advantages: It is robust, requires relatively little water, and can be grown in Germany.
Amaranth: gluten-free cereal from the Andes
The Inca and Aztecs already valued the valuable ingredients of amaranth and used it as a healthy and filling staple food. Today, gluten-free grain has also become a popular food in Europe.
Amaranth has 15% protein content. And it is considered a very protein-rich grain and it is the best high fiber gluten-free cereal. In addition, it provides you with complex carbohydrates and fiber and contains significantly more unsaturated fatty acids than other types of grain. The gluten-free grain is also particularly known for its high iron content. Other minerals that amaranth contains in relatively high amounts are magnesium, calcium, zinc, potassium, and phosphorus.
Unfortunately, from an ecological point of view, amaranth has a decisive disadvantage: the majority of the amaranth products are imported from South and Central America. As a rule, this gluten-free cereal has very long transport routes behind it. Therefore, try to use products from European cultivation.frf
When importing goods from South and Central America, you should pay attention to the fair trade seal. In doing so, you support a trade that guarantees farmers in the growing regions fair working conditions. You can get more information about amaranth here: Amaranth: a valuable source of protein for vegetarians and vegans
Buckwheat: Gluten-free cereal for vascular diseases
Also, buckwheat lows down primarily with complex carbohydrates, fiber and protein. In addition, the gluten-free cereal scores particularly with its high magnesium content. In addition, it contains other minerals such as potassium, calcium, phosphorus, as well as B vitamins and vitamin E.
Due to the contained rutin, a secondary plant substance, buckwheat is said to promote blood circulation and protect the blood vessels. To benefit from this effect, you need a buckwheat herb. You can make a tea out of it, for example, and take it several times a day.
Buckwheat is considered a fairly undemanding crop and can also be grown in Germany and other European countries. When buying, pay attention to regional products if possible. In our article Buckwheat is healthy: You can find out more about this gluten-free cereal as a home remedy for vascular diseases.
Oatmeal: the breakfast classic
Oatmeal mostly consists of complex carbohydrates, but also provides a considerable amount of protein with twelve to 13 grams of protein. Like amaranth, oatmeal is one of the higher-fat cereals. They primarily contain unsaturated fatty acids.
Oatmeal also provides you with a considerable amount of fiber, many B vitamins, as well as zinc, iron, manganese and magnesium. In contrast to other cereals, oatmeal with high beta-glucan content scores. It is a soluble fiber that has a regulating effect on the cholesterol level. In type 2 diabetics, beta-glucan also lowers the blood sugar level.
Oats are grown in large quantities in Germany and it is considered traditional German cereals. Therefore, getting regional oatmeal is not a problem.
If you suffer from gluten intolerance, you should make sure when buying oatmeal that they are declared as “gluten-free”. Even though oats are gluten-free cereals, oatmeal often comes into contact with wheat or other cereals containing gluten. Allergy sufferers can then no longer tolerate them.
You can find out more about this gluten-free cereal here: Oatmeal nutritional values: Gluten-free, healthy and good calories
Quinoa: Incan superfood
Again It is one of the best high fiber gluten-free cereal supplies the body with all macronutrients in a balanced ratio. In addition to complex carbohydrates, quinoa also contains unsaturated fatty acids and vegetable protein.
The special thing about quinoa is its complete amino acid profile. Together with soy, it is one of the only plant-based foods that provide you with all amino acids. Quinoa also contains important minerals such as magnesium, iron, potassium, calcium, and manganese.
Quinoa originally comes from the Andes and it is therefore still primarily grown in South and Central America. On the one hand, this leads to very long transport routes. On the other hand, farmers find it difficult to meet the great European demand for the trending superfood. In order to meet demand, they often fail to comply with the regeneration phases of the soil, which makes them dry and infertile.
In addition, farmers in the cultivation areas often only receive an extremely low wage and thus live on the subsistence level. When buying this gluten-free grain, make sure to pay attention to the fair trade seal to support fair working conditions and a higher wage.
Corn: The slightly different gluten-free grain
Corn may differ significantly from other gluten-free cereals due to its taste and shape. However, it is not unlike other cereals in terms of its nutritional values: corn also provides you with a lot of carbohydrates and a moderate amount of proteins and some fat.
In contrast to other types of grain, the carbohydrates in maize mainly consist of glucose, fructose, and sucrose. These ensure the sweet taste of the yellow grain. In addition, corn contains plenty of fiber as well as minerals and vitamins: It is particularly rich in vitamin A, some B vitamins, and vitamin E. In moderate amounts, it also provides iron, zinc, and potassium.
With corn, you should also make sure that it has not been genetically modified. You can guarantee this, for example, by using organic goods. In organic farming is genetic engineering prohibited. You can find more facts and information about corn here: Corn: Calories and nutritional values of cooked and uncooked corn
Rice: the classic from Asia
Rice is one of the classics among gluten-free cereals. The nutritional values of the many different types of rice differ greatly in some cases. But what applies to everyone: Compared to other cereals, rice contains a relatively large amount of carbohydrates, almost no fat and less protein. It also provides significantly less fiber.
If you want to consume as many nutrients as possible, it is best to use whole grain rice. This not only contains a little more fiber and protein but is also richer in minerals and vitamins, especially in B vitamins, iron, magnesium, calcium, potassium, and phosphorus.
The vast majority of rice products come to Germany from Asian countries and are therefore problematic from an ecological perspective. You can find out more about the nutritional values of rice and the different varieties in this article: Rice and its nutritional values: You should know about jasmine rice and the like.
if you are a vegetarian or on a vegan diet and then you should add this high fiber cereal and grains in your diet and If you like to enjoy a bowl of cereal for a snack or for breakfast, you can try from high-fiber cereals, cereals with added fruits