PSEUDO GRAINS: THE FORGOTTEN GLUTEN FREE POWER HOUSES.

Meet the Pseudograins.

Pseudograins are foods that resemble grains from the perspective of the person eating them but are not biologically members of the same group. Biologically speaking, cereal grains are the seeds of grasses and belong to a group called monocots. In contrast, pseudo grains are the seeds of broadleaf plants and belong to a different group called dicots. The three major pseudo grains (also called pseudocereals) are amaranth, buckwheat, and quinoa.

Amaranth and quinoa have been cultivated as staple crops in the Americas since well before the first European explorers arrived on the continent. Spanish conquistadors prohibited the cultivation of these pseudo-grains due to their role in pagan religious ceremonies, but this ban didn’t last beyond the colonial era. First cultivated in central Asia, buckwheat faced no such challenge from religious enemies: it spread to Europe unopposed, but then decreased in agricultural importance as farmers concentrated on other cereal grains. Although none of them is as common as cereal grains like wheat and corn, pseudo grains have become increasingly popular in recent years as more people become aware of gluten intolerance and celiac disease as serious problems.

Pseudograins appear to be superior to cereal grains in several ways. First, they contain no gluten, one of the main problems with wheat and rye. They also have more than carbs: quinoa is one of the few vegetarian foods that contains a complete protein (all the essential amino acids), and amaranth and buckwheat also contain significant amounts of protein. They contain significant levels of other nutrients (especially B vitamins and iron), even though they don’t come close to the nutritional content of meat and vegetables. And because they’re less prevalent and less subsidized, they haven’t been hybridized as much as staple crops like corn and wheat – the quinoa you buy at the supermarket is closer to its natural form than the wheat. This doesn’t make them ideal, but it’s a point in their favour.

Popular grain replacements also include other seeds like hemp, flax, or chia. Like pseudo grains, these seeds have some advantages – flax and chia, for example, contain most of their PUFA in the form of Omega-3 fatty acids, rather than Omega-6. High PUFA* consumption is never ideal, but the ratio of O3:O6 is just as important: the higher, the better. Their PUFA profile is not as good, but hemp seeds are also more convenient because you don’t need to soak them before consumption; they also contain magnesium. One of the major problems with these seeds is the lack of definitive studies: they may be harmful but then again, they might not.

* Polyunsaturated fatty acids

Millet

 Technically a seed, not a grain, millet is tiny and round and can appear in a variety of colours including white, grey, yellow, and red. The consistency depends on your cooking method, so cooked millet can be fluffy like rice or creamy like mashed potatoes.

Why it’s great: Millet has a mild flavour, so it makes an excellent addition to a sweet or savoury dish. It works great as a breakfast porridge, a thickening agent in soups and stews, or the grain portion of your meal.

Quinoa

Although most people think of quinoa as a cereal grass like wheat or barley, it’s actually more closely related to spinach and beets! The tiny seeds come in colours ranging from orange to black, and cooked quinoa should be fluffy, creamy, slightly crunchy, and translucent.

Why it’s great: Quinoa is a protein-rich and low glycemic index food, meaning it has only a small impact on blood sugar. This makes it a good grain to stabilize blood sugar and it leaves you feeling satisfied.

Brown rice

There are over 8,000 varieties of rice, and brown rice is often referred to as “whole rice” or “cargo rice” because it contains the whole grain that lies inside the inedible outer hull, retaining the nutritious bran and germ.

Why it’s great: It may take longer to cook, but brown rice is more nutrient-dense and fibre-rich than white rice. 

Buckwheat

Buckwheat is another seed masquerading as a grain, and it’s closely related to rhubarb. Buckwheat seeds are uniquely triangular, similar in size to wheat kernels, and can range in colour from tan to brown. The outer hulls are removed in the milling process and can be eaten roasted or unroasted.

Why it’s great: Buckwheat it is high in rutin, a flavonoid that protects against heart disease. Combined with its high levels of magnesium, buckwheat is truly a heart-healthy food.

Amaranth

Another pseudo-cereal, amaranth was a major food staple of the Aztecs, and it’s now gained popularity all around the world. The seeds are tiny, round, and come in a variety of earth-toned shades.

Why it’s great: Amaranth is a high-quality source of plant protein (like buckwheat and quinoa) and contains two essential amino acids, lysine and methionine, which are generally low in other grains. Amaranth is packed with iron and calcium, and its fibre content is triple that of wheat.