Nutritional value, benefits and uses of grain products (gluten-free)

KIDS CULINARY FOOD
December 19, 2017
Nutritional value, benefits and uses of blue-green algae
September 30, 2016

Amaranth

amaranth

Amaranth (Amaranthus) is a cosmopolitan genus of annual or short-lived perennial plants. The seeds of the amaranth plant have been valued for thousands of years, particularly by the indigenous cultures of Central America and Mexico. Ancient cultures depended on amaranth as a major staple of their diet, due to its high concentration of protein, minerals, and vitamins.

Nutritional Value: Nutritional value per 100 g (3.5 oz), Energy 1,554 kJ (371 kcal), Carbohydrates 65.25 g, Starch   57.27 g, Sugars 1.69 g, Dietary fiber 6.7 g, Fat7.02 g, saturated 1.459 g. Monounsaturated 1.685 g, Polyunsaturated 2.778 g, Protein 13.56 g, Tryptophan 0.181 g, Threonine 0.558 g, Isoleucine 0.582 g, Leucine 0.879 g, Lysine 0.747 g, Methionine 0.226 g,  Cystine 0.191 g, Phenylalanine 0.542 g, Tyrosine 0.329 g , Valine 0.679 g, Arginine 1.060 g, Histidine 0.389 g, Alanine 0.799 g, Aspartic acid 1.261g,Glutamic acid 2.259 g, Glycine 1.636 g, Proline 0.698 g, Serine 1.148 g, Vitamins: Thiamine (B1) (10%)0.116 mg,

Riboflavin (B2) (17%) 0.2 mg, Niacin (B3) (6%)0.923 mg, Pantothenic acid (B5) (29%)1.457 mg, Vitamin B6 (45%)0.591 mg, Folate (B9) (21%)82 μg, Vitamin C (5%)4.2 mg, Vitamin E (8%)1.19 mg, Minerals; Calcium (16%)159 mg, Iron (59%)7.61 mg, Magnesium (70%)248 mg, Manganese (159%)3.333 mg, Phosphorus (80%)557 mg, Potassium (11%)508 mg, Sodium (0%)4 mg, Zinc (30%)2.87 mg, Other constituents :water 11.13 g.

Health Benefits: (1) Amaranth is high in protein which is essential for growth and the creation of new cells and tissues, as well as for more immediate energy needs and metabolic functionality. (2) Its anti-oxidants and anti-inflammatory help to alleviate conditions like arthritis, gout, and other inflammation-related issues.(3)a higher level of calcium, making amaranth a veritable superfood in terms of boosting bone strength and preventing osteoporosis. (4) Amaranth is also a gluten-free substance which help in digestive health.(5)helps to balance cholesterol in the body by eliminating “bad” cholesterol from the cardiovascular system. (6) Amaranth contains a huge amount of vitamin K, which is a well-known booster for heart health. (7)Amaranth contains numerous flavonoids, including rutin, which has been directly connected to eliminating varicose veins by strengthening capillary walls. (8) Help avoiding birth defect on

Babies, improve vision health, hair health and weight loss.

Uses: Amaranth flakes can be used for daily breakfast intake and also bakery. The same goes with its flour, which can be used as bakery or for cooking composition. Meanwhile for the grain, it can also be consumed by cooking.

 

Barley

barley

Barley (Hordeum vulgare L.), a member of the grass family, is a major cereal grain grown in temperate climates globally. It was one of the first cultivated grains, particularly in Eurasia as early as 13,000 years ago. Barley has also been used as animal fodder, as a source of fermentable material for beer and certain distilled beverages, and as a component of various health foods.

Nutritional Value:In a 100 gram serving, raw barley provides 352 calories and is a rich source (20% or more of the Daily Value, DV) of essential nutrients, including protein, dietary fiber, the B vitamins, niacin (31% DV) and vitamin B6 (20% DV), and several dietary minerals. Highest nutrient contents are for manganese (63% DV) and phosphorus (32% DV) (table). Raw barley is 78% carbohydrates, 1% fat, 10% protein and 10% water.

Health Benefits:

  1. Keeps Colon and Intestine Healthy because Barley, being an excellent source of fiber, keeps

    the body toxin-free.

  1. Barley effectively helps women avoid developing gallstones.
  2. The phosphorus and copper content in barley grass guarantees overall good health of bones and prevent osteoporosis.
  3. Barley support the immune system.
  4. Barley is a good source of Selenium, which helps you to preserve skin elasticity, thereby protecting it against free radical damage and loosening. Moreover, it also improves our heart, pancreas, and immune system functioning. A deficiency of selenium can lead to cancers of the skin, colon, prostate, liver, stomach, and breast.
  5. Barley’s insoluble fiber yields propionic acid that helps keep the blood cholesterol levels low.
  6. Barley works effectively on Type 2 diabetes.
  7. Prevents Heart Disease & Cancer, and Asthma
  8. Protects against Atherosclerosis: Atherosclerosis is a condition when the artery walls thicken due to the coagulation or deposition of fatty materials like cholesterol.

Uses: Barley flakes can be used for daily breakfast intake and also bakery. Ingredients: The same goes with barley flour, which can be used as bakery or for cooking composition. Meanwhile for the grain, it can also be consumed by cooking.

 

Black Quinoa

blackquinoa

Black Quinoa has more an earthy flavor than white quinoa and is ever so slightly sweeter.

Nutritional Value: Black quinoa complete proteins are those that contain all 10 essential amino acids. A 1 cup serving of black quinoa contains about 8 grams of protein, 5 grams of dietary fiber (21 percent of the DV), 80 micrograms of folate (which is 20 percent of the DV), almost 3 milligrams of iron (15 percent of the Daily value set by the FDA).

Health Benefits:

  1. Black quinoa also contains anti-oxidant and anti-inflammatory properties.
  2. Since it is gluten-free, it is a good source of protein for those with gluten intolerance and who avoid daily products like vegans.
  3. Quinoa can be substituted for white grains that have high carbohydrate content. It offers

    Numerous health benefits and can treat a range of health condition like breast cancer,

    Atherosclerosis and diabetes.

  1. The high protein content means that it can act as a building block for muscles.

Uses: Black quinoa can be used for daily breakfast intake and also bakery. Ingredients: The same goes with its flour, which can be used as bakery or for cooking composition. Meanwhile for the grain, it can also be consumed by cooking. 

 

Buckwheat

buckweat

Buckwheat (Fagopyrum esculentum) is a plant cultivated for its grain-like seeds, and also used as a cover crop. Because its seeds are eaten and rich in complex carbohydrates, it is referred to as a pseudocereal.

Nutritional Value: In a 100 gram serving providing 343 calories dry and 92 calories cooked, buckwheat is a rich source (20% or more of the Daily Value, DV) of protein, dietary fiber, four B vitamins and several dietary minerals, with content especially high (47 to 65% DV) in niacin, magnesium, manganese and phosphorus. Buckwheat is 72% carbohydrates, including 10% dietary fiber, 3% fat and 13% protein.

Health Benefits:

  1. Buckwheat a healthy choice for diabetics or those who want to improve their blood sugar

    balance.

  1. Buckwheat may also promote heart/cardiovascular health.
  2. Rutin in buckwheat may reduce inflammation and blood pressure, improve the blood lipid

    profile and lower the risk of cancer.

  1. Helps in cancer prevention, such as breast cancer, colon cancer and other hormone-based cancer.
  2. Helps as digestive aids.
  3. Help improve immune systems health.
  4. Some of the benefits that complete proteins contained inside buckwheat are there ability to help to lose weight by satisfying the appetite faster and replacing the need for empty carbohydrates. They provide extra energy boosts and studies have shown that they increase cognitive ability. Finally, they help slow down the natural decrease in muscle strength and mass, called sarcopenia.
  5. Preventing anemia, protect the gallbladder health and improve bone health.
  6. Buckwheat protects children from developing asthma.

Uses: Buckwheat flakes can be used for daily breakfast intake and also bakery. Ingredients: The same goes with Millet flour, which can be used as bakery or for cooking composition. Meanwhile for the grain, it can also be consumed by cooking.

 

Chia

Chia (Salvia Columbariae) is a species of flowering plant in the mint family, lamiaceae, native to central and southern mexico and guatemala. Chia is an annual herb growing up to 1.75metres (5.7 feet) tall, with opposite leaves that are 4-8 cm (1.6 – 3.1 in) long and 3 – 5 cm (1.2 – 2.0 in) wide. Its flowers are purple or white and are produced in numerous clusters in a spike at the end of each stem.

Nutritional Value: According to the USDA National Nutrient Database, one ounce of chia seeds (approximately 28 grams) contains 138 calories, 8 grams of fat, and 12 grams of carbohydrate, 10 grams of fiber and 5 grams of protein. Eating one ounce of chia seeds per day would provide 18% of daily calcium needs, 27% of phosphorus, 30% of manganese and smaller amounts of potassium, zinc and copper. Chia seeds are very high in Omega-3 fatty acids  ALA.

Health Benefits:

  1. High fiber diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowl movements easier to pass.
  2. Increased fiber intakes and high fiber have been shown to help with weight loss.
  3. Increased fiber intakes have also been shown to lower blood pressure and cholesterol levels.
  4. High fiber diets are associated with a lower risk of developing diabetes and eating high fiber meals to keep blood sugar stable.
  5. Omega-3s can decreased the risk for thrombosis and arrhythmias, which can lead to heart attack, stroke and sudden cardiac death.

Uses: Chia flour can be used as bakery or for cooking composition. Meanwhile for the grain, it can also be consumed by cooking. 

 

Millets

millet

Millets are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food. They have been in cultivation in East Asia for the last 10,000 years. Generally, the millets are small-grained, annual, warm-weather cereals belonging to grass family. They are highly tolerant to extreme weather conditions such as drought and are nutritious compared to the major cereals such as rice and wheat.

Nutritional Value: In a 100 gram serving, raw millet provides 378 calories and is a rich source (20% or more of the Daily Value, DV) of protein, dietary fiber, several B vitamins and numerous dietary minerals (Magnesium, Calcium, Tryptophan, Phosphorus, Antioxidants), especially manganese at 76% DV (USDA nutrient table). Raw millet is 73% carbohydrates, 4% fat and 11% protein. Cooking substantially reduces all of these nutrient values.

Health Benefits:

  1. Magnesium in millet can help reduce the effects of migraines and heart attacks.
  2. Niacin (vitamin B3) in millet can help lower cholesterol.
  3. Phosphorus in millet helps with fat metabolism, body tissue repair and creating energy

     (phosphorus is an essential component of adenosine triphosphate or ATP, a precursor to

     energy in your body)

  1. Millet can help lower risk of type 2 diabetes.
  2. Fiber from whole grains has been shown to protect against breast cancer.
  3. Whole grains have been shown to protect against childhood asthma.

Uses: Millet flakes can be used for daily breakfast intake and also bakery. Ingredients: The same goes with Millet flour, which can be used as bakery or for cooking composition. Meanwhile for the grain, it can also be consumed.

 

Red Quinoa

redquiona

Red Quinoa (Which takes on a brownish hue when cooked) has a richer taste, slightly chewier texture, and somewhat nutrier flavor compared to white quinoa. It’s often the quinoa of choice for cold salads as it holds its shape better during cooking.

Nutritional Value: Red quinoa is rich in essential minerals and vitamins and is gluten-free. According to the USDA National Nutrition Database, which provides a full nutrient profile, a 1 cup of cooked Red quinoa has 222 calories, 8.14 grams of protein, 5.2 grams of dietary fiber, 78 micrograms of folate, 2.76 milligrams of iron, 2.02 milligrams of zinc.

Health Benefits:

  1. It helps to regulate blood sugar levels.
  2. High protein and fiber content in red quinoa delays gastric emptying and hence keeps you feeling fuller and more satisfied than white rice.
  3. Red quinoa provides us with 10% daily value of iron, it is low in fat and contains only healthy Cen saturated fat that helps to keep cholesterol levels low and helps maintain heart health.
  4. The high manganese content helps to regulate blood sugar levels and maintain strong and healthy bones.
  5. It is easy to digest and can make a good diet for diabetics too for it contains a low glycemic index.

Uses: red quinoa flakes can be used for daily breakfast intake and also bakery. Ingredients: The same goes with its flour, which can be used as bakery or for cooking composition. Meanwhile for the grain, it can also be consumed by cooking.

 

Spelt

spelt

Spelt (Triticum spelta), also known as dinkel wheat, or hulled wheat, is a species of wheat cultivated since 5000 BC. Spelt has a delicious and characteristic nutty taste that is unlike the milder flavor of wheat. The grain is richer in protein and many vitamins than wheat, and it requires less enrichment than conventional flour does.

Nutritional Value: Nutritional value per 100 g (3.5 oz): Energy 1,415 kJ (338 kcal), Carbohydrates 70.19 g, Starch 53.92 g. Dietary fibre 10.7 g. Fat 2.43 g. polyunsaturated 1.258 g. Protein 14.57 g. Water 11.02 g. Thiamine (vit. B1) 0.364 mg (32%). Riboflavin (vit. B2) 0.113 mg (9%). Niacin (vit. B3) 6.843 mg (46%). Vitamin B6 0.230 mg (18%). Folate (vit. B9) 45 μg (11%). Vitamin E 0.79 mg (5%). Iron 4.44 mg (34%). Magnesium 136 mg (38%).Phosphorus 401 mg (57%). Zinc 3.28 mg (35%).

Health Benefits: (1) Intake of spelt in sufficient quantity reduces the risk of atherosclerosis. (2)Spelt contains niacin that protects the body against cardiovascular risk factors.(3)The niacin present in spelt reduces the level of cholesterol and lipoprotein. It may also inhibit free radicals from oxidizing LDL, which turns harmful to blood vessel walls after oxidation. Niacin also plays a significant role in reducing the aggregation of platelets.(4)Spelt contains rich amount of fiber, which can help reduce the LDL cholesterol levels. Fiber binds with bile acids and comes out from the body in the form of feces. Since bile acids are removed, cholesterol is reduced considerably. (5)Spelt is a rich source of magnesium, which is a co-factor for several body enzymes. It plays an integral role even in the enzymes that used in the secretion of glucose.

As a result of this, spelt substantially lowers the risk of Type 2 diabetes.(6)The fiber present in spelt also has a protective action in women, against breast cancer.(7)Spelt is rich in a special type of phytonutrient, called plant lignans. Plant lignans are considered to be highly effective in providing protection against breast and hormone-dependent cancers and also heart diseases.

(8)Eating spelt can help protect the body against conditions like ischemic stroke, insulin resistance, diabetes and obesity. (Side effect: non recommended for those who prone to wheat-related conditions like gluten-sensitive enteropathies or celiac spruce should consult their physician before consuming spelt)

Uses: Spelt flakes can be used for daily breakfast intake and also bakery. Ingredients: The same goes with spelt flour, which can be used as bakery or for cooking composition. Meanwhile for the grain, it needs special way in cooking procedure before it can be consumed properly.

 

White Quinoa

ne-sticker-grain-white-quinoa-1

White Quinoa. Quinoa is a species of the goosefoot genus (Chenopodium Quinon), a grain crop grown primarily for its edible seeds. it is a pseudocereal, similar in some respects to Buckwheat. The most common color of quinoa is white. White quinoa is actually bit more than white, so sometimes it’s called tan quinoa, ivory quinoa, golden quinoa, or just Quinoa. Of all the quinoa colors, white quinoa has the most delicate taste and the highest texture and it cooks up a bit fluffier than other types of quinoa.

Nutritional Value: Quinoa is naturally gluten-free and contains iron, B-Vitamins, magnesium, phosphorus, potassium, vitamin E and fiber. it is the one of only a few plant foods that are considered a complete protein an comprised of all per nine essential amino acids. Quinoa also has high protein to carbohydrate ratio when compared to other grain products.

Health Benefits:

  1. Gluten-free diets are recommended for people with celiac disease, a severe gluten

    intolerance.

  1. Quinoa’s good fiber content can aid in lowering cholesterol levels, according to Toups.
  2. Lowering LDL cholesterol is good for your heart, but quinoa can benefit your ticker in other ways as well.
  3. One cup of cooked quinoa contains 21 percent of the recommended daily intake of fiber, which is great news for your gut.
  4. Quinoa has also been studied for its role in Diabetes management and hypertension.
  5. The fiber in quinoa could actually help people live longer.

Uses: White quinoa can be used for daily breakfast intake and also bakery. Ingredients: The same goes with its flour, which can be used as bakery or for cooking composition. Meanwhile for the grain, it can also be consumed by cooking.