Most people never lack a grain or two in their meals and actually, it so happens it’s a staple food to many. Especially when it comes to corn and wheat, they are the most consumed grains today. However, when it comes to wheat, a good number of people have an issue with the gluten content and the genetic modification of corn on the other hand.
The gluten content can cause a lot of trouble to most people’s digestive system. And for this reason, below is a list of the 5 best alternative grains that can provide better nutrition value without causing any health complications.
Quinoa is becoming one of the most popular alternative grains in most countries. Actually, I bet you must have seen it somewhere on the restaurant menus. This is an exceptional grain that has a high content of fiber, protein then lows on the glycaemic index.
More to that, it makes a good source of other nutrients such as copper, phosphorous, magnesium and manganese. The best thing about this alt grain is its gluten-free nature, therefore, it can be used in place of steel-cut oats and rice.
The name might be a little daunting but the good part is that buckwheat is not related to wheat in any way. And this makes it lie under the gluten-free category and is quite safe for the individuals suffering from celiac disease. Buckwheat somehow resembles quinoa but its seeds are much softer in their texture and bigger too.
Buckwheat contains all essential amino acids and it can be used as a substitute for oats, rice or even flour when grounded. Also, the level of bioavailable oxidants and fiber is precisely high in the buckwheat.
This is a small seed with a very fine texture, therefore, a great choice for the baked foods, porridge or cereals. However, it has a much higher protein content than other grains. In fact, amaranth is considered as a complete protein since it contains amino acid lysine that lacks in wheat.
The grain can either be cooked, boiled, baked or roasted. It’s just the perfect complimentary grain that most vegans need to receive all essential amino acids.
Although spelt is part of the wheat family, the link between the two is so distant that even some gluten-sensitive individuals can have it with no issues. The grain is a popular choice for its tasteful nature hence used mostly for pizza crust, bread dough, and cookies. Spelt is a great alternative grain that will give you a boost in Vitamin B2, Niacin and Manganese.
Millet is a popular alternative grain that substitutes mostly the oats, rice, and wheat. This type of grain is mostly recommended for porridge especially with bits of dried apricots. Its popularity even goes beyond with the fact that it has a low impact on the body blood sugar when compared to some other grains. Also, it’s a good source of copper, phosphorous and magnesium. Millet can be prepared in the same way we prepare rice and oats.
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