AMARANTH, QUINOA AND BUCKWHEAT ARE EXCEPTIONAL SEEDS TO INCORPORATE IN YOUR DIET

Amaranth, Quinoa and Buckwheat are exotic seeds reappearing on our supermarket shelves. They are superfood and super good! So it is time for us to rediscover these healthy seeds.

Amaranth quinoa buck seeds_Fotor

Amaranth, Quinoa and buckwheat seeds.  (Images licenses CC BY 2.0, CC BY-SA 3.0)

 

1/ What are Amaranth, Quinoa and Buckwheat?

Amaranth, Quinoa and Buckwheat are Pseudo-cereals. According to http://www.dictionary.com, “Pseudo-cereals are any of several plant, like buckwheat and quinoa, that produce fruits and seeds but are not of the grass family”.

amaranth quinoa buckkwheat

Amaranth, Quinoa and Buckwheat plants they look beautiful isn’t it?

2/ Nutrition Value

For 100g uncooked

Amaranth

Quinoa

Buckwheat

Energy

371 Kcal

368Kcal

346Kcal

Protein

13.5g

14,12g

11,7g

Carbs

65g

64,16g

75g

Sugar

1,6g

2g

Fibers

6.7g

7g

10,3g

Fat

7g

6g

2,7g

Amaranth, Quinoa and Buckwheat nutritional values.

For 100g uncooked

Pasta

White Rice

Energy

371Kcal

358Kcal

Protein

13g

6,5g

Carbs

75g

79g

Sugar

2,6g

Fiber

3,2g

Fat

1,5g

0,52g

Pasta and white rice nutritional values.

As we can see, pseudo-cereals provide two to 3 times the fiber content of rice or pasta. They also generally contain less carbs and more proteins overall. The one thing not mentioned in these tabs is that their vitamin and mineral content is also extremely  high compared to most other cereals.

3/ Interest

Gluten free: Pseudo Cereals contain no gluten, they are completely free of this protein. So if you are gluten intolerant they are a good alternative to wheat-based products.

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Higher protein content: They have at least 10g proteins/100g which can be considered to be good value.

Great Amino acid value: Amaranth, Quinoa and Buckwheat provide proteL-amino_acid_any.pngins with all the essential Amino Acids. So unlike a diet of pasta or rice, you don’t need to supplement these ‘pseudo-cereals’ with another source to get complete protein. Check my article about Plant based proteins 5 facts you should know, it will help you to understand what I am talking about.

High dietary fiber: 8g fibers/100g average classify pseudo-cereals as high fiber food sources. On average, Americans consume 15-20g of fiber/day when the daily recommendation is about 30g, a huge gap that clearly needs to be filled. Incorporating amaranth, quinoa and buckwheat in your diet will certainly help you bridge that fiber gap.

4/ Recipe Ideas

Amaranth Mexican Vegetarian Stew

Quinoa Tabouleh

Buckwheat vegan Japanese bowl (my favorite)

buckwheat japanese

Buckwheat Japanese bowl

Amaranth breakfast cinnamon porridge

Sprouted Buckwheat

Buckwheat_sprouts

Sprouted buckwheat Picture by Jacopo Werther

arm-2029406_960_720.png5/Conclusion

Implementing pseudo-cereals in your diet is not a fancy habit, but a healthy and delicious option. If you have never tried them, go ahead, they are tasty and pretty easy to cook. They will bring plenty of good vitamins and minerals in your diet and provide you an incredible amount of fibers. In particular, if you are vegetarian or vegan, they are an excellent source of protein.

My personal addiction, buckwheat! Its flavor and texture are really marvelous. Try out The gluten free buckwheat French crepe secret recipe and dare telling me you didn’t like it 😉

Food and Nutrition Sciences, 2015, 6, 1460-1467 Published Online November 2015 in SciRes. http://www.scirp.org/journal/fnshttp://dx.doi.org/10.4236/fns.2015.615150

CULTIVATED PLANTS, PRIMARILY AS FOOD SOURCES – Vol. I – Buckwheat, Amaranth and Other Pseudocereal Plants – Irén Léder

https://ndb.nal.usda.gov/ndb/foods

 

 

 

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