Wholegrains include the bran, germ and the endosperm of a grain and have been supported as one of the most important components of a nutritious diet. They are rich in protein, fibre and complex carbohydrates, essential for regulating blood sugar and are rich in B vitamins, helping to produce energy from the foods we eat. Looking for the best gluten-free options? Here are 4 of my favourite:
1. Quinoa
Quinoa definitely makes it into one of my top pantry staples as it’s a complete protein, containing all essential amino acids. It has a low glycaemic index (making it great for blood sugar control) and is naturally gluten-free. It has higher concentrations of vitamin A, B vitamins, vitamin C and Vitamin E than other typical cereal grains. Quinoa is rich in soluble fibre, perfect for regulating bowl movements. I love quinoa for its ability to cook easily and how versatile it is to prepare. You could enjoy quinoa with a salad, tabouli, porridge, vegetarian patties and sushi! When preparing quinoa, it’s important to wash thoroughly and soak for 1 hour or overnight. This is because quinoa is coated with a substance called saponins. These are bitter phytochemicals which can irritate the digestive system when consumed.
Here are some of my favourite recipes using quinoa:
My 10-Minute Quinoa Tabouli
Maple, Vanilla & Quinoa Porridge
Quinoa Sushi
Superfood Chicken Salad With Quinoa
2. Brown rice
The difference between brown and white rice is acquired through the milling process. White rice contains the starchy middle layer (endosperm). Removing the bran (the outer layer), which results in a loss of fibre, protein, phosphorus, calcium and B-vitamins. Due to the fibre left on the grain, brown rice has a lower glycaemic index, meaning it is digested, absorbed and metabolised slower which causes a gradual rise in blood sugar levels. Brown rice has a nuttier flavour and is more chewy than white rice. I absolutely love adding brown rice as a side to grilled salmon, through a salad or making healthy fried rice. Check out my favourite recipe: Healthy Fried Rice with Kale, Garlic and Chilli
3. Buckwheat
What would I do without buckwheat? The list of things I like to use buckwheat for are endless. Whether it’s buckwheat soba noodles, buckwheat flour in waffles and buckwheat groats to top on oats or Greek yoghurt. In contrast to wheat, buckwheat is abundant in protein, antioxidants and is gluten-free. It contains starch for energy, fibre, minerals and possesses a high antioxidant power such as Rutin, a flavonoid present in many plants. Have a go at making my delicious Choc-Chip Cookie Dough Blondies.
4. Wild Rice
I’m loving wild rice lately as it makes the dish looks so interesting! The nutty flavour complements almost anything it is paired with. The protein content of wild rice is high with an adequate balance of amino acids. It’s also a great source of B-vitamins (specifically B1, B2 and B3), dietary fibre and vitamin E. Wild rice is rich in complex carbohydrates and is therefore a great source of slow-releasing energy. You could pair this with a delicious salad, grilled chicken or fish. You will find a delicious ‘Miso Salmon & Rice Bowl’ on my app.
References:
1. Graf B, Rojas-Silva P, Rojo L, Delatorre-Herrera J, Baldeón M, Raskin I. Innovations in Health Value and Functional Food Development of Quinoa (Chenopodium quinoaWilld.). Comprehensive Reviews in Food Science and Food Safety. 2015;14(4):431-445.
2. Ravichanthiran K, Ma Z, Zhang H, Cao Y, Wang C, Muhammad S et al. Phytochemical Profile of Brown Rice and Its Nutrigenomic Implications. Antioxidants. 2018;7(6):71.
3. Li L, Lietz G, Seal C. Buckwheat and CVD Risk Markers: A Systematic Review and Meta-Analysis. Nutrients. 2018;10(5):619.
4. Umar M, Ugonor R, Kolawole S, Akin-Osanaiye C. Evaluation Of Nutritional Value Of Wild Rice From Kaduna State, Central Nigeria. INTERNATIONAL JOURNAL OF SCIENTIFIC & TECHNOLOGY RESEARCH. 2013;2(7):140-147.
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