SUPER CEREALS

MOKSHA CHIB

13FET1003

What are Super Cereals ?

More commonly known as Super Grains, they have better nutritional profile and health benefits as compared to the traditional cereals .e.g. Wheat , Rice , Barley and Maize.

Recently , they are also called as Ancient Grains as these are ancient types of grains but have been recently discovered by the west.

They are usually cooked in the ‘Whole Grain’ form, which is nutritionally much more beneficial than the processed & refined form.

Many of them are gluten free or wheat free items, some are grown organically (eco friendly way).

They boast of higher protein and fiber content and are considered to be a richer source of vitamins & minerals.

Health benefits

Lower cholesterol levels , Lowers the risk of Diabetes Type 2 and some form of Cancers ( Breast and Colon Cancers), Lowers the risk of Hypertension. Also reduces the risk of Atherosclerosis , Congestive Heart Failure and controls the weight gain.

Types of Super Cereals

QUINOA• Complete protein with all essential amino acids.• Gluten free & higher fat content than wheat•Contains modest amount of Ca & Mn• Phytonutrient : Quercetin, Kaempferol• Antioxidants: Ferulic, Coumaric & Vanillic acid

AMARANTH• 50% higher proteins than grains.• Gluten free• High in lysine• Contains plant stanols & squalene• Also contains phytosterols

CHIA• Packed with fiber, protein and ω 3 fatty acids.• High in fats & oils, antioxidants• 55% - ω 3 FAs• 18% - ω 6 FAs• 6% - ω 9 FAs• 10% - saturated fat

BROWN RICE• Rich in Vit B1, B3 and Mg as against white rice.• Higher amount of dietary fiber as the hull & bran is not removed.• Low GI Value• Rich in Se, naturally occurring oils & reduce diabetes by 60%• Antioxidants: ‘Free’ phenolics & plant lignans

OATS• Packed with Mg, soluble fiber & proteins.• Contains β glucan which boosts the gut bacteria.• Have high lipid content• Major protein : Avenin• Plant lignans have anti-cancer properties.

Types of Super Cereals

BUCKWHEAT• Rich in Fe, Zn, Se, Mg & Niacin.• Complete protein, rich in lysine, threonine & tryptophan.• No gluten• Rich in phenolics, especially in Rutin which treats high BP

FLAXSEED• Contains healthy fat & high fiber (laxative).• Most of the oil is ALA• 23% - ω 3 FAs• 6% - ω 6 FAs • High in phytochemicals, best source of lignans (phytoestrogens). • Stabilizes blood sugar levels.

SPELT• Good source of Mn, Mg, Fe, Zn, Ca & Se.• Has different molecular make up of gluten, easy to digest, contains moderate gluten.• High in fiber than wheat• Has more soluble protein matrix, higher gliadin: glutenin ratio.

SESAME• Highest lipid content (50%), rich in MUFAs. • High level of antioxidants : sesamin, sesamolin, sesamol.• Contains lignans, pinoresinol, lariciresinol.• Source of valuable protein (20%)• Rich in folic acid, niacin, Mg, Zn, Cu, Mn & Se.

TEFF• Gluten free• High content of protein (albumins), carbohydrates (resistant starch), fiber.• Higher in lysine as compared to wheat & barley.• Low in Na and bad cholestrol.• Good source of Ca, P, Mg, Al, Fe, Cu, Zn, B, Ba, thiamine.

Grains (per 100g) Quinoa Amaranth Chia Brown rice Oats Buckwheat Flaxseed Spelt Sesame TeffEnergy (kcal) 368 371 486 370 389 343 534 338 573 367Carbohydrates (g) 64 65 42.1 77.24 66.3 72 28.88 70.2 23.5 73.1Dietary fiber (g) 7 7 34.4 3.52 10.6 10 27.3 10.7 11.8 8Fats (g) 6 7 30.7 2.92 6.9 3.4 42.16 2.43 49.67 2.38Protein (g) 14 14 16.5 7.85 16.9 13 18.29 14.6 17.7 13.3Thiamine (mg) 0.36 0.1 0.62 0.401 0.76 0.101 1.644 0.36 0.791 0.39Riboflavin (mg) 0.32 0.2 0.17 0.093 0.14 0.425 0.161 0.11 0.247 0.27Niacin (mg) 1.52 0.9 8.83 5.091 0.96 7.02 3.08 6.84 4.515 3.363Pantothenic acid (mg) 0.77 1.5 1.493 1.35 1.233 0.985 1.07 0.05 0.942Vitamin B6 (mg) 0.49 0.6 0.509 0.21 0.473 0.23 0.79 0.482Folate (mg) 0.184 0.082 0.05 0.02 0.06 0.03 0.087 0.05 0.097Vitamin E (mg) 2.44 1.19 0.5 1.24 0.31 0.79 0.25 0.08Calcium (mg) 47 159 631 23 54 18 255 27 975 180Iron (mg) 4.6 7.6 7.72 1.47 5 2.2 5.73 4.44 14.55 7.63Magnesium (mg) 197 248 335 143 177 231 392 136 351 184Phosphorus (mg) 457 557 860 333 523 347 642 401 629 429Potassium (mg) 563 508 407 223 429 460 813 388 468 427Zinc (mg) 3.1 2.9 4.58 2.02 4 2.4 4.34 3.28 7.75 3.63Manganese (mg) 2.033 3.4 2.72 3.743 4.9 1.3 2.482 2.98 2.46 9.24Moisture (g) 13 11 5.8 10.37 8.22 9.75 6.96 11 4.69 8.82

NUTRITIONAL INFORMATION PER 100 GRAMS OF CEREALS

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