Gluten-free cereals: what they are and their qualities!
Choosing to follow a gluten free diet does not absolutely mean giving up bread, pizza and sweets of all kinds. There are many gluten-free flours with which to prepare delicious dishes and all sorts of delicacies!
When it comes to gluten-free nutrition, it is good to always keep your eyes open and in case of celiac disease choose only products that are not at risk of contamination both during processing and during all packaging phases. The diet of a celiac or gluten intolerant person must be varied, tasty and rich in fiber: it is important not to experience the lack of gluten as a deprivation but to discover foods that can represent excellent and tasty alternatives for our palate. Recognizing gluten-free products is easy: just make sure that the crossed-out ear symbol or the wording "gluten-free" is present on the package. By continuing to read you will be able to discover all the cereals that are naturally gluten-free and those that instead contain it (and you might never have said it): a nice convenience that will make it quick and easy to shop daily without giving up!
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The king of gluten free cereals: rice
Rice does not contain gluten and is certainly the best known and most popular gluten-free food in the world. Its consumption brings significant benefits to the body, improving digestion and regulating the intestinal flora. In addition, rice is rich in potassium and low in sodium, indicated for those suffering from hypertension and a valid remedy for abdominal bloating. Rice is very versatile: perfect for preparing all types of dishes! Rice is obtained from both white and wholemeal flour, with a fine or less fine grain, ideal for recipes for soft desserts, biscuits, soups, batters.
Other than diet, gluten-free cereals lend themselves to a thousand tasty recipes. Get inspired by the stars!
Corn: versatile and nutritious
Corn is an important source of vitamin B1 and folic acid, and it is no coincidence that it is particularly used for feeding children during weaning. It contains iron and helps to lower bad cholesterol values. Corn flour gives friability to all doughs and is usually used in combination with other flours to prepare breads, pizzas and desserts. In Italy it is mainly used in the preparation of polenta but it is ideal for moist desserts, such as pancakes.
Buckwheat: the rustic alternative
Don't be fooled by the name, buckwheat also called black wheat is a herbaceous plant rich in iron, zinc and selenium. It is used to combat diabetes and in case of bleeding. Buckwheat flour, with its characteristic black flake color, is widely used to prepare fresh pasta, biscuits, sweets and bread. It has a toasted, slightly bitter taste and is usually never used alone, in purity, but mixed with other gluten free flours.
Millet, to fill up on fiber
Millet flour is obtained from a herbaceous plant and is naturally gluten-free. It is widely used in macrobiotic cuisine, as it is rich in fiber, mineral salts and proteins. Combined with gum arabic, it allows gluten free desserts to rise splendidly!
Amaranth: easy to digest
Amaranth is also a cereal that is finding great use in new gluten-free recipes. Rich in fiber, amino acids, calcium, phosphorus, magnesium and iron, it is easily digested and is also suitable for weaning babies. It has a strong, almost toasted flavor, with hints of dried fruit and malt.
Quinoa: the mother of all seeds
Quinoa is native to South America and is a very digestible cereal. Virtually calorie-free, therefore also suitable for dietary diets. It is a herbaceous plant with a delicate flavor that lends itself well to many different recipes.
Sorghum, a cereal to discover
Sorghum is a cereal that is still not very widespread in our country (unlike the rest of the world). Naturally gluten-free, it is rich in fiber, calcium and potassium and is highly digestible.
The beneficial properties of Teff
Teff is a well-known cereal since ancient times, originating from Ethiopia and Eritrea. Thanks to its low glycemic index it is suitable for diabetics in addition, due to its high content of fibers and mineral salts it is a precious source of well-being. Given the small size of the grains, Teff flour is always wholemeal as it is not possible to separate the bran from the innermost part of the grain. It has a sweet taste and is therefore particularly used in shortcrust pastry, biscuit and pancake recipes.
Cassava: extraordinary source of starch
Cassava flour is obtained by pulverizing its tuberized root typical of tropical and subtropical regions. Cassava root today is the third largest source of carbohydrates in the world and is naturally gluten-free.
The case of oats
Oats are a delicious and nutritious cereal that until a few years ago was totally excluded from the diet of celiacs as it was considered harmful. Today, however, it has been found that it contains a low percentage of glutamine and therefore can be part of the diet of the majority of celiacs. However, it is a good idea to scrupulously check the origin to avoid contamination in the supply chain with other gluten-containing cereals during the harvest.
Cereals prohibited
Finally, let's now see all those cereals that are enemies of gluten-free nutrition. All wheat flours (of all types) contain gluten and should therefore be avoided. Both soft and durum wheat are prohibited, even whole wheat ones. Spelled and barley also contain gluten, just like wheat and since it is often contained in ready-made soups and minestrone it is important to be very careful. Another flour with which it can confuse us is that of Kamut. Triticum khorasan, Kamut in fact, is a type of wheat and therefore contains gluten. All foods containing it are prohibited! Even the rye flour typical of rustic dark-colored breads contains gluten and should be excluded from a gluten-free diet!
