The cereals are foods which contain in excellent proportions all groups of nutrients useful for human nutrition: carbohydrates, proteins, fats, vitamins, minerals, fiber and water(incorporating during cooking).
In a healthy diet should represent approximately 50% of daily food, such as the Mediterranean diet, vegetarian, vegan and macrobiotic diet.
In the market, you can find in different preparations (whole or peeled grains, flakes, grits, pastas, flour, bread, biscuits, etc.) However, to assimilate the most of all the energy of the cereal is always better to eat the whole grain cooked at the moment.
In fact, if a cereal is crushed (staple) or shredded (flour) loses some of its energy power and becomes more susceptible to oxidation of fat it contains. If it is a refined grain, then white, lost essential components of its structure, such as germ, and therefore important nutritional properties.
A therapeutic diet should thus always provide for a good basis of whole grains and reserved for occasional consumption of bread, flour and other derivatives. In case of digestive problems or ulcers, it is advisable to use semi-whole grain products and whole grain creams (such as those for children).
As always you should buy good quality cereals, if possible organic, also in this case to avoid unpleasant ingredients such as heavy metals, additives and pesticide residues.
Unfortunately, in reference to the cereal, more and more often, you hear of gluten intolerance; this issue is closely connected to the quality of the cereal, but let’s see what it is.
What is gluten?
Gluten is a proper substance of many cereals and is composed predominantly of proteins such as gliadin and glutenin. Normally, to have a reference, gluten is the substance that allows us to get the massive bread and light crumb. Not all cereals containing it and for this can be divided into two groups:
- Grains with gluten: oats, wheat (kamut and spelled), rye, barley.
- Gluten-free cereal: quinoa, buckwheat, rice, millet, amaranth, corn.
In some people the gliadin protein causes a disease known as celiac disease, characterized by an autoimmune inflammation of the small intestine resulting in malabsorption. This disease is diagnosed by means of serology (antibodies) and an intestinal biopsy. The only treatment known today is that of a gluten-free diet.
In other cases, you do not get to diagnose celiac disease but an intolerance or sensitivity to gluten and products containing it. Also in this case it is advisable to delete it from the diet, at least for a certain period of time.
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Associated to gluten diseases
Celiac disease can occur both with intestinal symptoms (such as vomiting, diarrhea, bloating, abdominal pain) and with extra-intestinal symptoms: skin lesions, anemia, pain, gynecological and neurological manifestations.
In fact, because of malabsorption and the involvement of the immune system, may arise other diseases such as osteoporosis, infertility, diabetes mellitus, autoimmune thyroid disease, alopecia, rheumatoid arthritis, fibromyalgia.
A 100 mg daily intake of gliadin protein is sufficient to trigger celiac disease subject prepared.
At national level, the Advisory Commission of the Ministry of Health stated that the maximum limit of the gliadin protein in foods described as “gluten-free” may be 1 mg in 100 g (both naturally gluten-free foods and for those purified from that substance).
Otherwise, the product must bear the words “in a visible way the product contains gluten” or “may contain traces of gluten.”
The gluten-free foods are easily recognizable thanks to the symbol of the crossed-out ear of corn, only present on the packaging of products suitable for the words “gluten-free” or “gluten-free.”
The guide cereals
Below you will find a simple and detailed guide on cereals with gluten-free so that you can learn how to cook them, discover the therapeutic properties and enrich your dishes with the help of these amazing foods to enjoy all the health and energy that they are able to give you!
Inside the guide, you will find:
- List of cereal gluten: rice, amaranth, corn, millet, buckwheat, and quinoa.
- List of cereal with gluten: wheat-spelled-kamut, barley, rye, and oats.
And for each cereal:
- Property corn: content in vitamins, minerals, presence or absence of gluten, therapeutic properties, etc.
- Preparation of corn: cooking times and preparation tips.
- Curiosity about corn: what recipes you can use it; presentations can be purchased on the market, other useful advice.