Are buckwheat and rice gluten free? Does wheat porridge contain gluten. What is gluten

Celiac disease is the name of an autoimmune disease that leads to the destruction of the villi in the intestinal wall. The body responds to this process. The disease interferes with the proper absorption of nutrients and provokes an acute allergic reaction.

Advanced forms of allergies can lead to neurological disorders, destruction bone tissue and many other serious illnesses.

What is gluten?

Gluten (gluten) is a type of protein found in wheat, barley, rye, and even in some oat crops, because now oats are grown on the same or neighboring fields with wheat.

Some people are allergic not only to oats, but also to wheat, barley and rye. However, most of us can eat these foods without any consequences for the body.

If you have not yet been diagnosed with a gluten allergy (gluten enteropathy), look for signs of intolerance to gluten-containing grains.

By the way, only one in 133 Americans has a diagnosed gluten allergy, which is about one percent of the entire population of the United States.

Gluten-free foods are now very popular, but don't avoid gluten-containing grains unless you're allergic to them. After all, many raw grains contain healthy vitamins and minerals.

After processing and cleaning, cereals lose their natural properties: vitamin B, magnesium, protein, zinc, potassium and fiber. These semi-finished products include: wheat-enriched flour, baked goods, cookies, crackers, ready-made pizza base, and many others.

It is because of such products - hybrids that we do not tolerate cereals containing gluten, although there may not be an allergy to it. It is the processed cereals that have lost all their beneficial features and fiber, from which most fast-food dishes are now made, can provoke the first signs in perfectly healthy people.

It is important to remember that there are absolutely natural sources of nutrients that contain gluten and have not undergone artificial processing at the factory.

Sprouted wheat grains are a great example of a gluten-free product that offers huge health benefits and is easy to make at home.

They can be eaten raw, added to salads and sandwiches, and even baked in organic bread without flour or preservatives.

What foods should you eat on a gluten-free diet?

Some of us have to go on a gluten-free diet due to established allergies or personal preferences. If you decide not to eat gluten, you need to choose foods that are gluten substitutes, even if it seems difficult at first glance.

There are many alternative foods high in fiber and other micronutrients that can be eaten even with severe gluten allergy.

Firstly, they do not contain the vitamins and minerals you need, and secondly, they are also processed like products with gluten.

In any case, whether you decide to follow a gluten-free diet or not, it is best to eat natural, unprocessed plant foods.

7 gluten replacement foods

We have selected 7 products that will perfectly replace your meals containing gluten.

Ancient grains - substitutes for cereals

You can boil, germinate or eat raw various seeds: quinoa, millet, teff, chia and amaranth (amaranth). For example, you can cook two dishes from quinoa at once: hot porridge and Mexican soup with croutons.

That is why these seeds are called ancient - even our distant ancestors discovered their magical properties and a huge variety of hot dishes and snacks that can be prepared from them.

All these crops are saturated with fiber in the same way as oats. Moreover, they contain much more vitamin B, magnesium, zinc. The amino acid profile of these cultures confirms the high protein content required by the body.

For breakfast, you can make wheat cream or cashew pudding.

Instead of flour, use quinoa or teff in your pizza dough.

Roots

Root vegetables also perfectly replace absolutely all cereals in the diet, including those containing gluten. Beets and sweet potatoes are especially helpful, as they contain the same nutrients as cereals, while also soothing stomach irritation.

If you're following a gluten-free diet, you'll first need to relieve the inflammation of the digestive system that occurs due to gluten allergy and restore normal digestion.

Root vegetables well support the water balance in the body and are a source of vitamins A and B, which significantly increase immunity.

A huge amount of fiber, vitamins A, B and C, protein, magnesium, iron is found in white, Brussels sprouts and cauliflower, spinach, chard, mustard and turnips.

People who are allergic to gluten usually have a significant deficiency in these beneficial substances. Vitamins A and C are essential for boosting immunity to combat gluten intolerance and overall body support.

Greens leafy vegetables Good for relieving stomach irritation. Try making green vegetable smoothies, adding them to salads, sandwiches, and hot meals.

For example, cook a vegetarian roll, and instead of pita bread, take cabbage and Roman salad.

You can make chips from cabbage, add it to any soups, omelettes and hot dishes.

Magic seeds

Pumpkin, flax, hemp, chia, sunflower and sesame seeds are rich in zinc, B vitamins, magnesium, and some of them even have omega-3 (in hemp, flax and chia). Omega-3 improves the functioning of the entire cardiovascular system and reduces inflammation in the body.

Few people know, but many seeds contain more magnesium and fiber than grains.

If you eat organic seeds, substitute grains, root vegetables, and green leafy vegetables, you won't have to buy bread, biscuits, pre-made dough, or other convenience foods. Pumpkin and hemp seeds have another benefit: they increase the level of chlorophyll, which stops inflammation in the stomach during an allergy flare and prevents it from starting again.

All fruits, vegetables and berries

Absolutely all fruits, vegetables and berries, in addition to those that we have already listed, are well suited for a gluten-free diet and principles. healthy eating generally.

Instead of dry crackers with numerous chemical additives, it is better to eat a sweet, crunchy carrot or a plump, juicy apple! Of course, fresh plant products are better than any semi-finished products.

Imagine that 5-6 vegetables a day will provide the body with constant protection against inflammation and improve digestion, which is necessary for all of us, not only on a gluten-free diet.

When choosing fruits, vegetables and berries, remember that the most fiber and antioxidants are found in broccoli, avocados, asparagus, onions, garlic, blueberries, strawberries, blackberries, red peppers, cabbage and cauliflower, pears, carrots, pumpkins, cucumbers and zucchini .

There are many delicious and nutritious. For example, for dinner, you can cook a hearty gluten-free stew of asparagus and carrots in Indian style. And for breakfast, mix a variety of cocktails from fruits, berries and vegetables.

Legumes have a high content of fiber and starch, protein, potassium, iron, magnesium, and B vitamins. However, remember that with poor digestion, they can be poorly absorbed.

If you notice this feature behind you, introduce legumes into your diet gradually and in small portions.

by the most useful plants black beans, adzuki (radiant beans), white beans, lentils, soybeans, green peas, chickpeas and common beans are considered.

Today can be found based on legumes. For example, start experimenting with bean and lentil soups with tomatoes, onions, and any other nutritious vegetables and root vegetables.

Various types of rice (brown, black and wild) are excellent sources of nutrients and antioxidants, and also have an anti-inflammatory effect.

Wild rice is especially beneficial because it's actually a herb, not a grain, so it's easily digested by the body, which is especially important for people with digestive issues.

For those who are allergic to gluten, all varieties of rice will be useful, and it will benefit most of all. whole grain, not artificially refined, rice.

Great alternative classic recipes would be brown rice or Asian black rice salad.

Summing up

If you start eating these products, you will not only improve your health, but also save money, because processed foods are more expensive than raw vegetables, fruits and seeds.

Thanks to natural healthy food, your body will not start re-starting, since a huge part of the processed foods are made in the same containers as wheat, as well as other gluten-containing cereals.

Source: onegreenplanet.org

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You watch your diet, refuse fast food, do not overeat, only in the refrigerator the right products... but still the stomach is naughty. Bloating, constipation, diarrhea do not give rest?

It is possible that you have a genetic intolerance to gluten (gluten). Millions of people live and do not know about the existence of this problem.

A disease called celiac disease (celiac disease) has long been known and studied in detail. The disease is hereditary. Patients do not produce enzymes that break down one of the components of gluten to amino acids, which is why the products of its incomplete hydrolysis accumulate in the body. These substances damage the intestinal mucosa and the villi on its walls atrophy. Because of this, the absorption of nutrients is disrupted, including those that the body is able to break down and prepare for absorption.

Gluten (gluten)

Gluten is a separate type of elastic protein found in wheat. Over the past decades, the use of wheat gluten in the food industry has grown tenfold. The use of gluten allows the production of fluffy bread that can be stored and not spoiled for months. According to the grain growers themselves, the spread of gluten in bakery occurs solely for economic reasons, in order to make production more profitable.

As a rule, 4-6% gluten is added in bakeries to improve the structure of bread, and in the manufacture of other types of bakery products, such as cookies, muffins, waffles and biscuits, from 20% to 40% gluten. As part of the fillings of flour and confectionery products - up to 50% of gluten by weight of flour. In addition, gluten as a preservative is widely used in the enrichment of ready-made breakfast cereals, which our children love so much, in shelf-stable yoghurts, in steaks, meatballs, frozen foods intended for subsequent frying, cheeses, crab meat, artificial fish caviar, processed cheeses, canned tomato fish, chocolate and chewing gum.

List of products containing gluten:
wheat
rye
barley
oats
bakery products
pasta
all cereals from wheat, rye, barley and oats (semolina, oatmeal, wheat, pearl barley, barley, any prodel, oatmeal)
products and pastries made from wheat, barley, biscuits, cookies, gingerbread
all confectionery, sweets, caramel, dragees, chocolate. All home and industrial baked products made from wheat, rye and buckwheat flour (bread, rolls, dryers, crackers, cakes, pastries)
loaves
ice cream, yoghurts, all types of curds, cheese and curd mass, packaged cottage cheese, powdered or condensed milk, cream, margarine and industrial butter, cheeses and mayonnaises
many other products

Gluten-free products (not including special gluten-free products):
vegetables and fruits
natural meat, fish and dairy products
eggs
vegetable and butter
rice
corn
buckwheat
millet
legumes (beans, beans, soybeans, peas, lentils, mung beans, chickpeas)
potato
nuts
chickpeas, quinoa, tapioca, cassava, sweet potato, amaranth, teff, wild rice
products specially made gluten-free (ask consultants in supermarkets)

But what about oatmeal?

Oat grains do not contain gluten, but contain avenin, which has similar properties. Studies show that people with celiac disease can eat oatmeal, but some of them have a much worse tolerance for avenin than for gluten. The effect of oat grains on a particular person is significantly different. Try eating a slightly larger portion of oatmeal for breakfast. If there are no problems with digestion in the next 2-3 hours, then you are able to digest avenin!

Symptoms of Gluten Intolerance

According to medical center According to the University of Chicago Celiac Disease Study, there are about 300 symptoms of celiac disease. Here is a list of the most common symptoms:
systemic pain and bloating
chronic diarrhea or constipation
liver problems
fetid stool
iron deficiency anemia that does not respond to iron therapy
fatigue and any problems associated with a lack of vitamins
joint pain
tingling, numbness of the legs
mouth ulcers
skin rash called dermatitis herpetiformis
osteopenia (mild) and osteoparosis (more severe bone density problem)
peripheral neuropathy
mental disorders such as anxiety, depression

The most common symptoms are abdominal discomfort and bad-smelling stools. Keep in mind, 65% of people with celiac disease do not have chronic diarrhea.

Disease or intolerance?

The main difference between celiac disease (celiac disease) and gluten intolerance is that when you are intolerant, your the immune system does not damage the walls of the small intestine. Instead, the body simply cannot digest gluten. Those. everything ends up with only bloating and some other problems.

To diagnose celiac disease, an intestinal biopsy is required. Antibody testing and genetic testing are also performed. In modern clinics, DNA is studied to determine whether you are a carrier of celiac disease and gluten-sensitive genes.

A little physiology of patients with celiac disease

In addition to the fact that a person experiences digestive discomfort, the immune system constantly attacks the intestines. This can lead to serious health consequences.

This is what a healthy gut should look like:

The following figure shows the intestines of a person with celiac disease:

Due to the fact that the villi are much smaller, the process of absorption of nutrients worsens. You can eat kilograms of food, but the body will still be deficient in certain substances. Over time, this will turn into specific diseases. That is why our health depends on the work of the gastrointestinal tract (GIT). But besides celiac disease, there are many other problems of the gastrointestinal tract ...

What can be done?

To find out if you have trouble digesting gluten, take an antibody and DNA test. You may not have celiac disease, as only 1 in 300 people have it. However, you may be susceptible to gluten intolerance.
Some people can consume gluten without problems, but if you suffer from the digestive problems listed above, we would recommend limiting your intake of foods containing gluten.

Do a "home experiment" comparing how you feel when you eat gluten-free versus gluten-free foods. If no symptoms have arisen, then laboratory tests are not entirely justified. If you have problems with your stomach, try eliminating gluten from your diet for one to two weeks. Keep a daily record of your digestion progress. After two weeks, reintroduce gluten foods into your diet for 1-2 weeks. The diary entries for these weeks will be the most important. Generally, when a person reintroduces gluten into their diet, the chance of problems increases.

If stopping gluten makes you feel better, you have two choices:
#1 Eliminate as many gluten-containing foods as possible.
#2 Make the clinical tests we described earlier. And further, either exclude gluten, or look for the problem in something else (if the tests show that there is no gluten intolerance).

How to understand this article?

You might think that we are talking about some terrible and unhealthy substance. It's not like that! If you do not have problems with the absorption of gluten, then most likely they will not appear in the future. You can eat any food with gluten. But! You shouldn’t get carried away with bakery anyway, because you don’t need an ass the size of two stools?

Ecology of consumption. Food and drinks: In our market, in "health food" stores, more and more new products appear, including cereals ...

In our market, in the stores of "healthy food" there are more and more new products, including cereals. Which of them can (and should) be used by patients with celiac disease, and which cannot?

Answers in the table and materials of the Gastronom magazine No. 2 (73) for February 2008

Note of Dr. Artyomov E.M.: a categorical ban on these products applies only to patients with celiac disease. As for patients with celiac disease and just people who want to lead a healthy and comfortable lifestyle, in cases where the product is acceptable for this category of people due to its low gluten content, it is isolated in green. In addition, patients with celiac disease should take into account the presence of gluten in the germ of corn kernels. From this, by the way, follows a ban for these patients on "pshonka" - boiled cobs of whole corn, canned corn grains, as well as corn flour of non-industrial production. In industrial production cornmeal the germ is removed from the grain during grinding!

Gluten free (allowed):

• Cereals: rice, buckwheat, corn, millet (millet), Italian millet (chumiza), sago, sorghum, amaranth, quinoa, montina;
• Roots: potato, sweet potato (sweet potato), tapioca, cassava;
• Legumes: soybeans, peas, beans, lentils, chickpeas, mung beans, etc.;
• All vegetables and fruits;
• Meat, fish, eggs;
• Milk and natural dairy products(kefir, yogurt, fermented baked milk, curdled milk, etc.);
• hard cheeses, except for those produced in Russia and Ukraine in violation of GOST / powdered gluten is added - gluten! /, butter, vegetable oil.

Buckwheat- a close relative of rhubarb and sorrel. This herbaceous plant comes from the mountainous regions of India, Burma and Nepal, where it began to be cultivated more than four thousand years ago. From India, "black rice" came to China, Central Asia, Africa, the Caucasus and Greece. IN Kievan Rus it was cultivated by Greek monks. Apparently, that's why they began to call it "Greek" groats. In addition to common buckwheat, there is another wild-growing species of this plant, common in Siberia and the Urals - Tatar buckwheat (Fagopyrum tataricum). In Ukraine and in the Volga region, she is called "Tatar".

In the southern Russian, Ukrainian and Western Ukrainian regions, buckwheat is sometimes called the “letter letter” - for the similarity of its seeds with beech seeds. The Dutch boekweite, German buchweizen and English buckwheat also translate to beech wheat. French (ble sarassin) and Italian (grano saraceno) - Saracen grain - are most likely associated with the dark color of the grains.

Buckwheat porridge with porcini mushrooms

• 2 cups selected buckwheat
• 300 g frozen porcini mushrooms
• 2 large onions
• 5 tbsp ghee (in post-vegetable) butter
• 1 tsp dried thyme
• Salt to taste

Peel the mushrooms with a brush, without defrosting, pour 1 liter of boiling water, bring to a boil, salt, cook for 10 minutes. recline in a colander (preserve the broth), dry.

Lightly fry buckwheat with thyme and salt in 1 tbsp. oil, pour hot broth from mushrooms, cook under the lid, without stirring, until all the liquid is absorbed, 12 - 15 minutes.

Wrap the pan in newspapers and a blanket for 15 minutes.

Cut the onion into thin rings and fry in 3 tbsp. oil, over low heat until golden brown, 15 minutes.

In another pan, in the remaining oil over high heat, quickly fry the mushrooms. Arrange porridge on warmed plates, put onions and mushrooms on top, serve immediately.

Millet (millet)- is the oldest cultivated plant known to Asians and Africans for more than 5 thousand years and still remains the main food product one third of the world's population. At the same time, in the US and Western Europe millet was used mainly as fodder for livestock and poultry. But in last years, in connection with the widespread passion for healthy eating, this cereal rich in protein and carbohydrates is beginning to enter the daily diet of Europeans and Americans, who call it the Russian word proso.

Several types of cereals are obtained from millet: millet-grass, i.e. whole grains, freed only from flower films. This cereal is characterized by intense yellow, characteristic brilliance and bitter aftertaste. Millet polished (crushed) contains only grain kernels, fully cleaned. It is lighter than millet-grass and does not shine. Such millet is better digested, cooked faster and is perfect for cereals and casseroles. And finally - crushed millet. It is a by-product of millet processing, namely crushed kernels.

Millet is boiled as a side dish, stewed with meat, bread is baked from millet flour. Kazakhs love "nauruz-kozhe" - millet fermented on katyk. Ukrainians prefer kulesh - liquid millet porridge with bacon, sunflower oil, cracklings, onions, garlic, herbs. In the Caucasus, until the beginning of the twentieth century, the main food was steep millet porridge - "basta".

Garlic croutons from millet porridge

• 2 cups millet
• 400 ml vegetable broth
• 1 egg
• 1 garlic clove
• 1 tsp dried Italian herb blends (watch out for hidden gluten!)
• Pinch sea ​​salt
• Freshly ground black pepper

Mince the garlic. Rinse the millet thoroughly. Bring the broth to a boil in a heavy bottomed saucepan. Add all the ingredients, except for the egg, and cook, stirring, until the mass begins to lag behind the walls.

Transfer to a 23 cm round, non-stick baking dish, flatten and cool.

Cut into triangles. Put on a large baking sheet, brush with beaten egg and bake under the most heated grill until they are golden and crispy.

Serve hot with green salad, vegetables, stewed mushrooms.

Amaranth. Throughout the world, in warm and temperate regions, amaranth, or amaranth, is used in ornamental gardening. And in Central and South America, its grain (more precisely, seed) species have been bred for thousands of years. In the pre-Columbian era, amaranth was one of the staples of the indigenous peoples of Mexico, tons of its tiny seeds were sent to the capital every year as a tribute to the supreme ruler.

In the 1950s, when scientists proved the extraordinary nutritional properties of amaranth, farmers in South, Central and even North America "took up" the forgotten grain crop again.

There is as much protein in amaranth as in other cereals. It is very rich in lysine, an essential amino acid for humans, which is not found everywhere in sufficient quantities.

Yellowish-brown, with a slight peppery flavor, amaranth grains are usually boiled as porridge or made into flour. Groats are seasoned with broths, served as a side dish. In Mexico, seeds mixed with honey are used to make a kind of sweet "popcorn", and in Chile, the seeds are fermented, getting "beer" - chichi.

Soup with amaranth

• 70 g amaranth
• 1.5 l chicken broth
• 2 tomatoes
• 1 potato
• 1 small zucchini
• 100 g corn
• 1 large onion
• 2 garlic cloves
• 1 large yellow Bell pepper
• 3 tbsp olive oil
• Big bunch of spinach
• Large bunch of parsley

amaranth pour cold water, bring to a boil, cook for 10 minutes, put on a sieve.

Chop onion and garlic. Peel the potatoes, remove the seeds from the tomatoes and peppers, cut into cubes.

Fry onion and garlic in oil for 5 minutes, pour over the broth, add vegetables, cook under the lid for 5 minutes. Add amaranth, cook for 8 minutes. Add chopped parsley and spinach, cook for 1 minute.

Quinoa. In the Andes, quinoa (quinoa, quinoa, rice quinoa) has been valued since time immemorial, the Indians considered its grains sacred, "the mother of all grains." This highest mountain crop in South America still plays a very important role in the cuisine of Peru, Chile, Bolivia, Ecuador, Colombia.

The nutritious black, white, or red flat quinoa seeds, which are high in vitamins, protein, and amino acids, are made into flour and cereals. They make cakes, cook porridge and even brew beer.

Pre-grain is well washed and soaked, as its surface layer contains bitter substances. Grains sold in supermarkets have already undergone this procedure.

Quinoa grains are prepared in the same way as rice. When finished, they become translucent. They can be used as an addition to soups and salads, as a side dish for hot dishes, for stuffing vegetables. Quinoa is used to make pasta in the United States.

Quinoa with black beans

• 150 g quinoa
• 150 g frozen corn
• 100 g black beans
• 1 red bell pepper
• 1 bulb
• 350 ml vegetable broth
• 3 garlic cloves
• 1 tbsp corn oil
• Small bunch of cilantro
• A pinch of zira
• pinch of cayenne pepper
• Salt
• Black pepper

Soak the beans for 8 hours, change the water, boil until tender (1 hour). Drain the water.

Soak quinoa in cold water for 1 hour, drain and pat dry.

Peel the sweet pepper from seeds, cut the pulp into cubes.

Chop the onion and garlic, fry with sweet pepper in oil over medium heat, 5 minutes. Add beans and quinoa, pour in broth, bring to a boil, cover, cook for 20-25 minutes over low heat.

5 minutes before readiness, put corn, zira, cayenne and black pepper, salt, chopped cilantro.

This dish can be served hot or cold. It goes well with spicy chicken, avocado, sour cream.

Sorghum. This cereal, which looks like corn, has spread throughout the world from Equatorial Africa, India and China. In Africa and Asia, its durra variety is grown as a fodder and bread plant, in South Africa highest value has "kaffir sorghum" - kaffir, in the East the Chinese type - "kaoliang" is widespread.

From sorghum, rich in starch and protein, porridge is prepared, unleavened bread and cakes are baked from flour. Molasses ("sorghum honey") is obtained from the stalks of sugar sorghum. Sorghum is used to produce starch, beer, various alcoholic beverages and alcohol.

Sago. Initially, this was the name of cereals made from granular starch, extracted from the core of the sago palm. In Rus', where palm trees do not grow well, the word "sago" began to denote a similar-looking cereal made from potato starch, from which porridge was cooked. A feature of sago is the practical absence of protein.

Good recipe - Cornbread Cornbread

• 2 cups cornmeal
• 1 glass of milk
• 1 glass of kefir
• 1 egg
• ½ cup sugar
• ½ cup honey
• 1 tbsp salt
• 1 tbsp soda
• 1 tbsp butter

Knead the batter from flour, milk, kefir, beaten egg, sugar, honey, salt, soda and butter. Put the dough in a greased form and bake for 40 - 50 minutes at a temperature of 200 degrees. published

Porridges are returning to their rightful place on our tables, and most importantly, they are no longer just an addition to meat, but become the main ingredient in dishes. Some of the cereals can be eaten by people who cannot tolerate gluten. Here is a list of the most popular gluten-free cereals for kids and adults.

Gluten-free cereals: oats (?)

Usually, the list of gluten-free cereals does without this most popular crop. However, not everything is so clear-cut here. Is there gluten in oatmeal? The debate about the need to eliminate oats from a gluten-free diet is still ongoing. On the one hand, it is believed that the proteins contained in oats (avenins) do not elicit the typical immune response of celiac disease to the same extent as wheat, rye or barley proteins. Based on this approach, most people with gluten intolerance can afford to eat oats. In some countries (for example, in Finland), a small amount of it is allowed.

However, in other regions and states, oats can be heavily contaminated during cultivation with other crops. Therefore, regardless of the "good" results of studies from other countries, its complete exclusion from the diet is recommended. People forced to avoid even trace amounts of this protein should be careful with this grain and buy oatmeal or other gluten-free products, that is, labeled as "gluten-free".

So, with very big reservations, but oats can be included in the list of gluten-free cereals. It remains only to talk about the benefits of cereals - it is her, and not hercules or cereal. It is much less popular, and one can only regret this, because the cereal is richer nutrients. It is a source of complex carbohydrates, protein, antioxidants, B vitamins, vitamin E, iron, magnesium, phosphorus, zinc. Also, oatmeal is very rich in valuable soluble fiber in the form of beta-glucan, which slows down the absorption of fats, lowers blood sugar and increases the feeling of satiety. Oats have a protective effect on the mucous membrane of the gastrointestinal tract. Reduces cholesterol levels and has an antitumor effect.

How to apply

Gluten Free Cereals: Rice

Is there gluten in rice? Unlike the case with oats, the answer is unequivocal: no. Particularly useful is minimally processed, that is, brown rice (and even better - wild). This is an ideal replacement, but you can not overdo it, because just like other cereals, it has a high glycemic index. However, rice is completely safe for people whose body does not accept gluten.

Gluten-free cereals: buckwheat

We know this cereal obtained from buckwheat grains mainly in the form of fried, which has a rich, strong taste. However, unroasted buckwheat is richer in nutrients (roasting destroys about 50% of vitamins) and more versatile. It has a creamy color with greenish reflections and a delicate, slightly sweet taste. It contains a lot of protein, fiber, potassium, magnesium, calcium and iron. It provides the body with folic acid and vitamin E.

How to apply

Gluten free cereals: millet

Its origin is associated with millet, a gluten-free grain. Millet porridge is a good source of protein and complex carbohydrates, fiber, beta-carotene, vitamin E and group B, calcium, iron, phosphorus, potassium and lecithin. It is one of the few grains that is alkaline and balances out the adverse effects of acidic foods such as meat, dairy products, sugar and white flour. Millet porridge is rich in silicon, which is necessary for healthy skin, hair and nails, and also prevents atherosclerosis and lowers cholesterol levels, plays an important role in the process of bone mineralization and prevents their decalcification. It is an easily digestible product, it is well suited for recuperation, providing the body with the nutrients it needs.

How to apply

Gluten free cereals: corn

Every person who is on a gluten-free diet sometimes wants to eat pasta or breaded, for example, tofu. Then corn comes to the rescue. If they eat pasta, then most often it is corn. The product is obtained from refined and crushed grains, it is cheap and readily available, but you need to be careful with it: it contains more carbohydrates than other crops.

Gluten-free corn grits are inferior in terms of nutritional content to other "colleagues", but it is still worth diversifying the menu with its help. It supplies complex carbohydrates, fiber, vitamins A and selenium. Its properties are similar to semolina, but unlike it, it does not contain gluten. In addition, it is easily digestible, gentle and versatile.

How to apply

Gluten free cereals: amaranth

It is a “relative” of quinoa and ... spinach, since it also belongs to the same family. A few years ago it was still practically unknown, but today it is gaining more and more popularity. Meanwhile, amaranth was the staple food of the Incas, Mayans, and Aztecs. Today it is widely consumed in Asia, Africa and South America.

Groats are easily digestible, very rich in protein, fiber, B vitamins, iron, calcium and phosphorus. Provides the body with antioxidants, as well as mono- and polyunsaturated fatty acids. Lowers high blood pressure, reduces risk cardiovascular disease, cancer and diabetes.

How to apply

Gluten Free Cereals: Quinoa

Quinoa originating from South America is valued more and more today. The big advantage of this gluten-free cereal is that it supplies proteins in the form of all the essential amino acids. It is also rich in omega-3 fatty acids, magnesium, calcium (more than milk), phosphorus, manganese, vitamins A, C, E and group B. Quinoa grains contain saponins that protect plants from pests, so when growing this crop there is no need to use chemicals protection. In addition, they exhibit anti-allergic, anti-inflammatory effects, stimulate the immune system.

Quinoa is highly digestible and has a low glycemic index, making it suitable for diabetics. It is especially recommended for the prevention of not only diabetes, but also cardiovascular and cancerous diseases. Unfortunately, this fashionable today gluten-free cereal is expensive, not always available, and after cooking it does not increase in volume as much as, for example, millet. So it turns out to be quite an expensive pleasure if you cook for a large family.

How to apply

Gluten free cereals: teff

This is still a little-known pseudo-grain among us, which is also called the Abyssinian twig. It is the basis of the diet of Ethiopian marathon runners. The plant is very resistant to adverse weather conditions and diseases, so it grows even where it is not possible to grow other crops.

Teff is rich in protein, fiber, calcium (about 123 mg per cup of cooked porridge), iron, folic acid, B vitamins, and antioxidants. Provides us with essential amino acids lysine, methionine and cysteine. Has a low glycemic index. The grains are small, vary in color from milky white to black, have a not very pronounced taste. Teff can be bought from us in the form of whole grains, flakes and flour.

How to apply

The list of gluten-free cereals for children and adults does not end there. In stores, you can increasingly find other products that are safe for those suffering from intolerance to this protein and deserve attention. These are, in particular, sago, sorghum, tapioca, cassava and others.

Gluten-free cereals and simple recipes with them

In our market, in the stores of "healthy food" there are more and more new products, including cereals. Which of them can (and should) be used by patients with celiac disease, and which cannot?

Note of Dr. Artemov E.M.: a categorical ban on these products applies only to patients with celiac disease. As for patients with celiac disease and just people who want to lead a healthy and comfortable lifestyle, in cases where a product is acceptable for this category of people due to its low gluten content, it is highlighted in green. In addition, patients with celiac disease should take into account the presence of gluten in the germ of corn kernels. From this, by the way, follows a ban for these patients on "pshonka" - boiled cobs of whole corn, canned corn grains, as well as corn flour of non-industrial production. In the industrial production of corn flour, the germ is removed from the grain during grinding!

• Cereals: rice, buckwheat, corn, millet (millet), Italian millet (chumiza), sago, sorghum, amaranth, quinoa, montina;
• Root vegetables: potatoes, yam (sweet potatoes), tapioca, cassava;
• Legumes: soybeans, peas, beans, lentils, chickpeas, mung beans, etc.;
• All vegetables and fruits;
• Meat, fish, eggs;
• Milk and natural fermented milk products (kefir, yogurt, fermented baked milk, curdled milk, etc.);
• Hard cheeses, except for those produced in Russia and Ukraine in violation of GOST / powdered gluten is added - gluten! /, butter, vegetable oil.

Buckwheat is a close relative of rhubarb and sorrel. This herbaceous plant originates from the mountainous regions of India, Burma and Nepal, where it began to be cultivated more than four thousand years ago. From India, "black rice" came to China, Central Asia, Africa, the Caucasus and Greece. In Kievan Rus, it was bred by Greek monks. Apparently, that's why they began to call it "Greek" groats. In addition to common buckwheat, there is another wild-growing species of this plant, common in Siberia and the Urals - Tatar buckwheat (Fagopyrum tataricum). In Ukraine and in the Volga region, she is called "Tatar".

In the southern Russian, Ukrainian and Western Ukrainian regions, buckwheat is sometimes called the “letter letter” - for the similarity of its seeds with beech seeds. The Dutch boekweite, German buchweizen and English buckwheat also translate to beech wheat. French (ble sarassin) and Italian (grano saraceno) - Saracen grain - are most likely associated with the dark color of the grains.

Buckwheat porridge with porcini mushrooms

• 2 cups selected buckwheat
• 300 g frozen porcini mushrooms
• 2 large onions
• 5 tbsp ghee (in post-vegetable) butter
• 1 tsp dried thyme
• Salt to taste

Peel the mushrooms with a brush, without defrosting, pour 1 liter of boiling water, bring to a boil, salt, cook for 10 minutes. recline in a colander (preserve the broth), dry.

Lightly fry buckwheat with thyme and salt in 1 tbsp. oil, pour hot broth from mushrooms, cook under the lid, without stirring, until all the liquid is absorbed, 12 - 15 minutes.

Wrap the pan in newspapers and a blanket for 15 minutes.

Cut the onion into thin rings and fry in 3 tbsp. oil, over low heat until golden brown, 15 minutes.

In another pan, in the remaining oil over high heat, quickly fry the mushrooms. Arrange porridge on warmed plates, put onions and mushrooms on top, serve immediately.

Millet (millet) is the oldest cultivated plant known to Asians and Africans for more than 5 thousand years and still remains the main food product of a third of the world's population. At the same time, in the USA and Western Europe, millet was used mainly as feed for livestock and poultry. But in recent years, due to the widespread passion for healthy eating, this cereal rich in protein and carbohydrates is beginning to enter the daily diet of Europeans and Americans, who call it the Russian word proso.

Several types of cereals are obtained from millet: millet-grain, i.e. whole grains, freed only from flower films. Such groats are distinguished by an intense yellow color, a characteristic luster and a bitter aftertaste. Millet polished (crushed) contains only grain kernels, completely peeled. It is lighter than millet-grass and does not shine. Such millet is better digested, cooked faster and is perfect for cereals and casseroles. And finally - millet crushed. It is a by-product of millet processing, namely crushed kernels.

Millet is boiled as a side dish, stewed with meat, bread is baked from millet flour. Kazakhs love "nauruz-kozhe" - millet fermented on katyk. Ukrainians prefer kulesh - liquid millet porridge with bacon, sunflower oil, cracklings, onions, garlic, herbs. In the Caucasus, until the beginning of the twentieth century, the main food was steep millet porridge - "basta".

Garlic croutons from millet porridge

• 2 cups millet
• 400 ml vegetable broth
• 1 egg
• 1 garlic clove
• 1 tsp dried Italian herb blends (watch out for hidden gluten!)
• A pinch of sea salt
• Freshly ground black pepper

Mince the garlic. Rinse the millet thoroughly. Bring the broth to a boil in a heavy bottomed saucepan. Add all the ingredients, except for the egg, and cook, stirring, until the mass begins to lag behind the walls.

Transfer to a 23 cm round, non-stick baking dish, flatten and cool.

Cut into triangles. Put on a large baking sheet, brush with beaten egg and bake under the most heated grill until they are golden and crispy.

Serve hot with green salad, vegetables, stewed mushrooms.

Amaranth. Throughout the world, in warm and temperate regions, amaranth, or amaranth, is used in ornamental gardening. And in Central and South America, its grain (more precisely, seed) species have been bred for thousands of years. In the pre-Columbian era, amaranth was one of the staples of the indigenous peoples of Mexico, tons of its tiny seeds were sent to the capital every year as a tribute to the supreme ruler.

In the 1950s, when scientists proved the extraordinary nutritional properties of amaranth, farmers in South, Central and even North America "took up" the forgotten grain crop again.

There is as much protein in amaranth as in other cereals. It is very rich in lysine, an essential amino acid for humans, which is not found everywhere in sufficient quantities.

Yellowish-brown, with a slight peppery flavor, amaranth grains are usually boiled as porridge or made into flour. Groats are seasoned with broths, served as a side dish. In Mexico, seeds mixed with honey are used to make a kind of sweet "popcorn", and in Chile, the seeds are fermented, getting "beer" - chichi.

• 70 g amaranth
• 1.5 l chicken broth
• 2 tomatoes
• 1 potato
• 1 small zucchini
• 100 g corn
• 1 large onion
• 2 garlic cloves
• 1 large yellow bell pepper
• 3 tbsp olive oil
• Big bunch of spinach
• Large bunch of parsley

Pour amaranth with cold water, bring to a boil, cook for 10 minutes, put on a sieve.

Chop onion and garlic. Peel the potatoes, remove the seeds from the tomatoes and peppers, cut into cubes.

Fry onion and garlic in oil for 5 minutes, pour over the broth, add vegetables, cook under the lid for 5 minutes. Add amaranth, cook for 8 minutes. Add chopped parsley and spinach, cook for 1 minute.

Quinoa. In the Andes, quinoa (quinoa, quinoa, rice quinoa) has been valued since time immemorial, the Indians considered its grains sacred, "the mother of all grains." This highest mountain crop in South America still plays a very important role in the cuisine of Peru, Chile, Bolivia, Ecuador, Colombia.

The nutritious black, white, or red flat quinoa seeds, which are high in vitamins, protein, and amino acids, are made into flour and cereals. They make cakes, cook porridge and even brew beer.

Pre-grain is well washed and soaked, as its surface layer contains bitter substances. Grains sold in supermarkets have already undergone this procedure.

Quinoa grains are prepared in the same way as rice. When finished, they become translucent. They can be used as an addition to soups and salads, as a side dish for hot dishes, for stuffing vegetables. Quinoa is used to make pasta in the United States.

• 150 g quinoa
• 150 g frozen corn
• 100 g black beans
• 1 red bell pepper
• 1 bulb
• 350 ml vegetable broth
• 3 garlic cloves
• 1 tbsp corn oil
• Small bunch of cilantro
• A pinch of zira
• pinch of cayenne pepper
• Black pepper

Soak the beans for 8 hours, change the water, boil until tender (1 hour). Drain the water.

Soak quinoa in cold water for 1 hour, drain and pat dry.

Peel the sweet pepper from seeds, cut the pulp into cubes.

Chop the onion and garlic, fry with sweet pepper in oil over medium heat, 5 minutes. Add beans and quinoa, pour in broth, bring to a boil, cover, cook for 20-25 minutes over low heat.

5 minutes before readiness, put corn, zira, cayenne and black pepper, salt, chopped cilantro.

This dish can be served hot or cold. It goes well with spicy chicken, avocado, sour cream.

Sorghum. This cereal, which looks like corn, has spread throughout the world from Equatorial Africa, India and China. In Africa and Asia, its variety durra is grown as a fodder and bread plant, in South Africa the most important is the "kaffir sorghum" - kaffir, in the East the Chinese type - "kaoliang" is widespread.

From sorghum, rich in starch and protein, porridge is prepared, unleavened bread and cakes are baked from flour. Molasses ("sorghum honey") is obtained from the stalks of sugar sorghum. Sorghum is used to produce starch, beer, various alcoholic beverages and alcohol.

Sago. Initially, this was the name of cereals made from granular starch, extracted from the core of the sago palm. In Rus', where palm trees do not grow well, the word "sago" began to denote a similar-looking cereal made from potato starch, from which porridge was cooked. A feature of sago is the practical absence of protein.

Good recipe - Cornbread Cornbread

• 2 cups cornmeal
• 1 glass of milk
• 1 glass of kefir
• 1 egg
• ½ cup sugar
• ½ cup honey
• 1 tbsp salt
• 1 tbsp soda
• 1 tbsp butter

List of safe gluten-free cereals

Many people are often concerned about the question of whether gluten is unhealthy and what are the signs of its intolerance. A list of gluten-free cereals will be helpful when organizing a diet for people with celiac disease.

Gluten is a complex protein that is gluten found in grain products. Gluten is a tasteless mass gray color The gluten compound contains various peptides, amino acids and proteins. Most gluten is found in cereals such as wheat, barley, semolina, rye, oats. Its high content in wheat flour (more than 80%), so the more gluten, the more fluffy and softer the dough will be. For this reason, gluten is found in almost all baked goods, desserts, such as pastries, cakes, cookies. It is also included in products such as chips, breakfast cereals. Bread products that do not contain gluten will differ in their taste from the usual baking. They are not so soft and airy and have a bland taste. The shelf life of such gluten-free products is significantly shorter.

In addition to baked goods, this protein is found in many other foods. Sauces, ketchups, gravies, ice cream contain this gluten, due to which manufacturers increase the density of their products. It is also contained in various semi-finished meat products and sausages to improve the plasticity and density of minced meat.

This protein can also be found in various alcoholic beverages, beer, dairy products, sweets and chocolate. The gluten content of various foods will be shown in the following table:

Celiac disease is a severe and rare disease associated with dysfunction of the gastrointestinal tract and the inability of the body to tolerate gluten. Gluten allergy or intolerance is much more common, especially in newborns. It differs from celiac disease in that gluten-containing foods are not digested in the stomach and there are such unpleasant symptoms, such as abdominal pain, bloating, liver disease, dermatitis, skin diseases, etc. Very often, intolerance to this protein manifests itself in people who have reached adulthood, so people over 50 need to pay attention to possible appearance such symptoms. In this case, you need to say to yourself: now I eat gluten-free products! And change your diet, eliminate gluten-containing cereals, wheat flour baked goods and replace them with more healthy foods: lean meats, vegetables, fruits, gluten-free cereals.

The diet of a healthy person who has no contraindications to the use of gluten must necessarily include this protein, since the absence of this gluten leads to a lack of vitamins B and D, iron and magnesium. If there are problems with gluten tolerance, it is necessary to switch to gluten-free cereals. What cereals do not contain gluten? These include the following cereals:

1. 1. Millet. Millet does not contain gluten and is a good source of iron, calcium, zinc, silicon, magnesium, as well as vitamins E, B1, B2, B5 and PP, reduces cholesterol levels and helps prevent atherosclerosis. Millet porridge is an alkaline grain product, it neutralizes the adverse effects of acidic foods such as sugar, meat, and dairy products.
2. 2. Fig. Brown rice is considered especially useful, as it undergoes minimal processing. Rice grains can be used to produce cereals, flour and starch, and oil is obtained from rice germs. Rice cereals are high in carbohydrates and protein, but there is no gluten. The use of rice vinegar in the preparation of Japanese cuisine has become popular now. Due to the content of complex carbohydrates, rice is very nutritious, but at the same time low in calories and promotes weight loss. However, you should not consider rice as a mono-product, as this can lead to health problems.
3. 3. Buckwheat. Buckwheat grains also do not contain gluten. Groats obtained from these grains are known mainly in fried form. However, roasting destroys about half of the vitamins, so unroasted buckwheat is more valuable and rich in nutrients. It retains a lot of folic acid and vitamin E, potassium, magnesium, calcium, iron. It looks greenish in color and has a pleasant creamy taste.
4. 4. Corn. Porridge made from coarse corn flour is inferior in nutritional quality and vitamin content to other gluten-free cereals, but it contains complex carbohydrates, selenium, vitamin A and potassium. For those on a gluten-free diet, crushed corn kernels are used to make corn pasta. At the same time, people with celiac disease need to know that gluten is contained in the germs of corn grains, so they cannot eat canned corn grains, as well as flour and cereals of non-industrial grinding.
5. 5. Oats. Opinions differ about this grain. The proteins found in oats do not cause the same strong immune response in celiac disease as wheat, rye or barley, and people with gluten intolerance are allowed to consume it in small amounts. However, in some regions, oats are heavily contaminated with other grains during the growing process and may contain gluten. There, people with protein intolerance are advised to completely eliminate it from their diet. Oatmeal is richer in nutrients than oatmeal, it has a high content of B vitamins, vitamin E, magnesium, zinc, phosphorus, and iron. It lowers cholesterol levels, has a beneficial effect on the gastric mucosa, lowers blood sugar levels.

There are a number of little-known cereals that do not contain gluten. These include:

1. 1. Quinoa. This cereal contains all the essential amino acids, omega-3 fatty acids, calcium, magnesium, manganese, phosphorus, potassium, B vitamins, vitamins A, E, C. Substances contained in quinoa grains have anti-inflammatory and anti-allergic effects, increase immunity . The only disadvantage of this cereal is its high cost.
2. 2. Amaranth. This type of cereal is from the same family as quinoa. It is also rich in saturated fatty acids, antioxidants, calcium, phosphorus, iron, B vitamins. The use of this cereal helps to reduce high pressure, reduces the risk of diseases of the cardiovascular system.
3. 3. Sorghum. This grain contains a lot of thiamine, riboflavin, niacin, biotin, ascorbic and folic acids, it is also rich in magnesium, iron, selenium, zinc, phosphorus. Because of its high carbohydrate and protein content, sorghum is considered a highly nutritious grain.
4. 4. Sago. This is a cereal made from the trunks of the sago palm. In Russia, potato and corn sago has become widespread; this cereal is based on starch, which is so rich in potatoes and corn. Sago does not contain gluten and contains a minimum of protein, it is well absorbed by the body and is rich in vitamins PP, E, A and trace elements.
5. 5. Chumiza. The so-called black rice. It can also be used to make gluten-free porridge. Cereals or flour are made from grains. The cereal has a very high energy value and is rich in carotene, B vitamins, silicon, phosphorus, magnesium, potassium. Dishes from chumiza normalize the work of the gastrointestinal tract, arterial pressure, strengthen the heart muscle, remove from the body heavy metals and toxins

Children's allergists and nutritionists have long been saying that babies should not start feeding with cereals containing gluten, and especially from wheat cereals, including semolina. The enzyme, which is necessary for the breakdown of gluten, usually begins to be produced after the 7th month of a child's life. Early introduction of gluten-containing products into his diet can provoke a serious upset of the digestive system and cause allergies. Choice today baby food, which does not contain this protein, is very wide.

What kind of cereals to choose to start feeding a child, so as not to provoke an allergy to gluten? It is best to start complementary foods with buckwheat, rice and corn, these are the most useful gluten-free cereals for the child's body. The largest range of gluten-free baby food products is produced by Heinz, Nutrilon, Humana, HiPP. From domestic producers, children's cereals "Agusha", "BelLakt", "Frutonyanya", "Grandmother's basket" are popular. When choosing baby porridge, you need to pay attention to the packaging, all gluten-free products are marked with a special icon - a crossed spikelet, which means you are purchasing a product that does not contain gluten.

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What kind of porridge to give the child? Porridge rating

Why give a child porridge

Porridge is primarily carbohydrates. Carbohydrates are the source of energy in the body. They are consumed by the muscles, and the excess is deposited as glycogen in the liver. There are fast and slow carbohydrates.

Fast carbohydrates are sugar, sweets, muffins, these foods are quickly absorbed in the gastrointestinal tract and quickly increase blood glucose levels. They have a high glycemic index. With a sharp increase in blood glucose levels, the muscles do not have time to spend it, and the liver converts it into glycogen. Therefore, fast carbohydrates are converted into fats in the body.

Porridge contains slow carbohydrates. Slow carbohydrates are digested and absorbed gradually, they have time to be consumed by the muscles and turn into glycogen. They have a low glycemic index. They create a feeling of fullness for a long time and provide the body with energy.

In addition, porridge is one of the main sources of B vitamins. They are needed for nervous system, skin, hair, nails.

It is best to eat porridge for breakfast. This will provide the child with energy for the first half of the day.

For children under 2 years old, there is another option - if you give the child porridge at night, he will not get hungry longer and will sleep better.

What is the healthiest cereal?

As already mentioned, carbohydrates, in particular starch, make up the majority of all cereals (from 48 to 74%). They differ among themselves in the content of proteins, fats, carbohydrates and trace elements.

Gluten and gluten free

First of all, all cereals are divided according to the content of gluten protein in them.

Oatmeal, wheat groats, semolina, pearl barley and barley groats.

Not only do they cause celiac disease in people who cannot digest gluten, but more often than other cereals, they can cause food allergies.

But for healthy people (and children) with normal gluten tolerance, they are no less useful than cereals from another group.

Cereals without gluten

Buckwheat, rice, corn and millet.

These cereals can be eaten by those suffering from celiac disease. These are the most low-allergenic cereals. They rarely cause food allergies.

The most useful proteins are found in buckwheat and oatmeal. Each of these cereals contain 8 essential amino acids. But since the content of some amino acids, in particular lysine, is low in them; these proteins are absorbed worse than animals.

In last place in terms of nutritional value are millet and corn proteins.

Oatmeal and millet are champions here. They contain 6.2 g of fat per 100 g of cereal, and these are healthy vegetable fats containing polyunsaturated fatty acids. These cereals have a very beneficial effect on the nervous system.

Content of easily digestible carbohydrates

Oatmeal, buckwheat, millet porridge contain the least carbohydrates.

And most of all carbohydrates are in semolina and rice.

Here is the most useful buckwheat.

Buckwheat contains rutin, which strengthens blood vessels. She is the champion among cereals in terms of iron content, but do not forget that iron is absorbed worse from plant foods. In general, it contains more vitamins and microelements than other cereals.

Buckwheat is followed by oatmeal, whole wheat porridge and millet porridge.

It turns out the following rating of cereals

1. The most useful buckwheat

• It does not contain gluten.
• It contains the most valuable protein.
• Most vitamins and minerals.
• It is low in carbohydrates and starch, only oatmeal is even less.
• It has the lowest glycemic index among cereals, and contains the substance chiroinositol, which can be useful for the absorption of carbohydrates, including in diabetes.

2. Oatmeal

It is considered the second most useful after buckwheat.

• It has a more delicate, enveloping texture than buckwheat, so it can be used in the nutrition of patients with gastrointestinal diseases.
• Oatmeal contains a lot of healthy fats.
• It has the least carbohydrates and starch.
• Oatmeal contains a lot of vitamins and minerals and enough healthy protein, although inferior in all these properties to buckwheat.

It has only one drawback - it contains gluten.

Buckwheat and oatmeal are considered the most beneficial for a child. Nutritionists recommend including each of them in the child's menu 2-3 times a week, while other cereals 1-2 times a week.

3. Whole wheat porridge

• By nutritional value protein is inferior to oatmeal, buckwheat, rice.
• Contains many vitamins and microelements.
• Contains a lot of fiber.

4. Corn porridge

• Low allergenic porridge, does not contain gluten.
• Contains a lot of fiber, does not lead to constipation.
• Corn porridge is the lowest calorie.
• It is well digested, does not cause increased gas formation.

• Corn protein has low nutritional value,
• It has a lot of starch, it has a high glycemic index
• Little calcium and phosphorus
• It is cooked for a long time, and most of the vitamins are lost.

4. Millet porridge

• Does not contain gluten, is a low-allergenic porridge.
• Together with oatmeal, it leads among cereals in terms of the content of healthy, vegetable fats, and is beneficial for the development of the brain and nervous system.
• Despite the high calorie content, it has a low glycemic index. Does not contribute to weight gain.
• It contains many vitamins and microelements, the champion among cereals in terms of vitamin B6 content (2 times more than in buckwheat and 4 times more than in oatmeal), a lot of phosphorus, magnesium.
• Contains quite a lot of fiber.

• Millet protein has a low nutritional value.
• Millet is poorly digested, so it is recommended from 1.5 years.
• It takes a long time to cook, millet gluten has a slightly bitter taste, it is recommended to pre-soak millet before cooking.

5 and 6. Semolina and rice porridge

• They contain about 73% carbohydrates and about 70% starch. They have a high glycemic index. These cereals are not recommended for patients with diabetes and overweight people.
• They contain little fiber, so they are not recommended for constipation.
• There is little protein in rice, but it contains all the essential amino acids, therefore, in terms of nutritional value, it approaches the proteins of oatmeal and buckwheat. There is more protein in semolina than in rice, but its nutritional value and digestibility are lower.
• They have less than other cereals, minerals and vitamins. In terms of their nutritional value, they roughly correspond to premium wheat flour. There is no benefit other than weight gain from their use. Therefore, these two cereals are not recommended for daily use by healthy children, as well as by patients with rickets and anemia.

But they are mechanically and chemically gentle food, so they are useful for diseases of the gastrointestinal tract, including diarrhea.

7. Pearl barley and barley porridge.

Barley is a less processed cereal than barley. Barley contains less fiber.

• Contains a lot of fiber
• Contains the essential amino acid lysine, which promotes wound healing,
• Have a low glycemic index
• They contain many vitamins and microelements.

How much porridge can a child eat

• It is recommended to give porridge to a child 1 time per day.
• The volume of porridge up to 1 year - ml, 1-2 years - 200 ml, 3-7 years - ml, 7-10 l - 250 - 300 ml, over 10 years ml.

What kind of porridge to give the child?

Up to 1 year

The first 4 are gluten-free, low-allergenic and easily digestible.

Mom may well give preference to any of these cereals to her taste (except for rice, it is not recommended for daily use, because it can cause constipation).

You can give your child multi-cereal cereals - mix different cereals, such cereals are considered more useful, because. combine the advantages of different cereals, but on the other hand, they are more allergenic.

For children under 1 year old, porridge is prepared on a mixture that is fed to a child or on breast milk (I have been feeding my son porridge on cow's milk since 6 months, everything is OK, the mother doctor allowed). WHO allows (but does not recommend) adding a small amount of cow's milk to cereal for a child from 6 months.

Up to 1 year old, porridge for children is well boiled. It is good to add fruits and vegetables to them.

After a year

From the age of 1, wheat and semolina, from 1.5 years old millet, from 2 years old barley and pearl barley.

• It is best to make the child's menu varied, alternating different cereals.
• After 1 year, it is recommended to cook baby cereals with milk with the addition of butter or make porridge with meat, vegetables, fruits. With this preparation, the nutritional value of porridge increases, the glycemic index decreases, and the porridge components are better absorbed.
• Multi-grain cereals are considered healthier than single-grain cereals.

bookmarked)))

we always eat 2 times a day, at night we also eat! oatmeal in the morning, multicereals in the evening

my porridge doesn’t eat at all (((I only add cereals to soups))) I ate really good porridge for up to a year

interesting article, thanks.

semolina porridge up to 3 years is impossible) I give rice, buckwheat and oatmeal)

Thanks a lot! Good article)))

We are just relevant)) We will start soon))

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Gluten or gluten, also called "wheat protein", is part of many products of a person's daily menu. The highest percentage of gluten is found in cereals, so it was originally considered exclusively a cereal protein - however, gluten has found application in almost all sectors of the food industry.

Mostly in the bakery, since the sticky properties of gluten make the dough soft and elastic - this is what makes great airy buns, but also in the production of dried fruits, sausages, juices, sauces, etc. gluten is essential. Consider that part of the products that are familiar to us, which contain a significant amount of gluten, and gluten-free - different kinds cereals and bran. List of gluten-free cereals An important component of a gluten-free diet are gluten-free cereals, more precisely cereals or bread made from them. Having found out which cereals do not contain gluten, you can, if you are intolerant to this protein, or simply, if you want to eat right, balance your menu. Introducing gluten-free cereals: Rice rightfully ranks first in the ranking of gluten-free cereals - wild or brown rice, which is minimally processed, is especially useful; buckwheat - those who cannot tolerate gluten-containing cereals can safely introduce roasted or unroasted buckwheat into their diet: it contains healthy protein, fiber, iron, magnesium, calcium and potassium, as well as folic acid and vitamin E; millet is a gluten-free grain, and millet porridge is a storehouse of protein and complex carbohydrates, fiber, B vitamins, phosphorus and iron, beta-carotene and lecithin; corn grits will become a successful gastronomic companion for a person who loves pasta: but wheat pasta contains a significant amount of gluten, and those made from peeled and crushed corn grains are not only tasty, but also nutritious; discussions about the gluten content in oats do not stop: some experts believe that oatmeal is not a completely gluten-free product, others that the protein contained in oats is not as harmful as gluten, for example, wheat or rye; amaranth groats still remain exotic for the average Russian: rich in protein, fiber, iron, phosphorus, calcium, mono- and polyunsaturated fatty acids, it is easy to digest and has an antioxidant effect. The gluten content in cereals from this list is zero: cereals from these cereals, casseroles and other dishes not only do not contain protein intolerable to many, but are also full of other culinary qualities - they are tasty, healthy, varied in cooking methods. Is there gluten in rice or not? wild rice is more of a herb than a grain, and as such is easily digestible and beneficial to people with digestive problems. Despite the fact that the gluten content in rice is zero, it is whole grain rice, not industrially processed, that will be useful in a gluten-free diet. What is corn gluten A valuable product obtained from the processing of corn grain is corn gluten - a pure protein and high-calorie product with excellent nutritional properties. Gluten corn protein is characterized by a significant proportion of sulfur-containing amino acids, methionine, cystine and linoleic acid. This powder has a pleasant smell and does not lose its properties if stored properly. useful qualities for a long time - its main use is the enrichment of feed and feed mixtures for game and livestock. For humans, corn gluten in its pure form and in large volumes is harmful: insoluble in water, when eaten in significant quantities, this substance is deposited on the walls of the intestine and can cause an upset in the digestive system. Is wheat gluten free? Wheat is one of the most gluten-containing products: the percentage of this harmful protein in premium wheat reaches 30%, which means that fluffy buns and wheat bread, loaves, baguettes, etc., are so beloved by many. for patients with celiac disease (gluten protein intolerance) should be excluded from the diet forever. The hardest thing for people to give up is bread - of course, one could replace wheat bread from gluten-free rice or corn flour, but they are more like rubber: heavy and viscous. It is gluten that gives airiness and exceptional taste to bakery products. Scientists different countries are working on a new wheat variety for celiacs. After all, wheat gluten - what is it? This is not one, but several dozen different, including useful proteins, so if we exclude (stop or block) the production of a celiac-causing protein by a plant, the situation for gluten-allergic people could change radically. Having found out about wheat gluten - what it is, scientists are working on transgenic and natural breeding cultivation of new varieties of wheat: healthy, safe, with the usual properties, but without gluten protein. Is there gluten in bran? First of all, it is worth making a reservation: bran is different - wheat, barley, rye, oatmeal. Since wheat and rye are the most gluten-containing cereals, during the mass industrial production of bran, gluten is also contained in the output product. Rice and buckwheat bran are considered the most optimal for a gluten-free diet, and oat bran can be safely included in your healthy diet. Is there gluten in oatmeal? In addition to a significant amount of substances necessary for the body (proteins, minerals, fiber and vitamins), oatmeal contains gluten. What is gluten in oatmeal? This is the same grayish sticky mass that gives oatmeal such a unique “slipperiness” - as opposed to the harmful wheat gluten protein, oat gluten is a healthy, rich in amino acids, vitamins A, E and group B vegetable protein. It will be useful for people undergoing serious physical exertion, and for those who normally tolerate oat gluten. Gluten-free oatmeal is possible only if it is artificially isolated from the composition of the cereal - is it possible or not with the help of modern technologies? It is difficult to say - the gluten norms in the final product offered to the user are not regulated, therefore it is quite acceptable to find a box of oatmeal or bran on the shelves of the store, on which it will be written “Gluten-Free”, although in ordinary life oatmeal and gluten are inseparable. Does rye contain gluten? Rye, like wheat, contains a significant amount of gluten - about 20-22% per unit total mass. Moreover, no processing is able to remove gluten from the composition of the cereal crop. In addition to the obvious gluten, which is not destroyed by an industrial method, rye may also contain hidden (damaged or modified) harmful protein molecules. This is typical for industrially produced rye products: rye natural or modified starch; rye malt; triticale is a hybrid (wheat + rye) product found in multi-cereal cereals and flour. Gluten in spelled For spelled, wild wheat, two well-known facts can be distinguished: the first, rather negative: there is gluten in spelled, which can cause an allergic reaction in patients with celiac disease; the second, undoubtedly positive: the gluten contained in spelled has a lower concentration than in cultivated wheat - therefore, healthy people or those with partial gluten protein intolerance can consume spelled. Wild, undeservedly and massively forgotten wheat can become a component of a healthy diet, unless a person suffers from complete gluten intolerance: spelled reduces excess weight, the level of bad cholesterol, improves digestion, increases hemoglobin, regulates blood sugar levels and maintains hormonal balance. Gluten in millet This cereal contains not only a lot of useful substances (minerals, fats, proteins and vitamins), but also gluten - vegetable protein, gluten, which combines all the proteins in the product into one group. For a healthy person, gluten in millet is not dangerous, despite the difficult absorption of protein by the body. In the risk zone for the use of gluten-containing millet are: people intolerant to gluten and suffering from allergic reactions to millet; having damage to the mucous membrane of the small intestine; having a low acidity of the stomach; having impaired intestinal absorption of gluten. Is there gluten in barley? There is a definite answer to the question “does barley contain gluten or not?” Barley, as a cereal from which barley porridge is cooked, is one of the four gluten-containing cereal crops and there is no getting away from it. The gluten protein in pearl barley is called hordein and its content in cereals is about 2.2-2.8 g / 100 g of product. In addition to this vegetable protein, barley groats contain iron, potassium and starch, but barley porridge is traditionally considered indigestible, therefore, in children's nutrition early age it is not used. Gluten in Buckwheat Buckwheat, along with rice, belongs to the gluten-free cereals: rich in nutrients and vitamins, roasted or more versatile unroasted buckwheat provides the body with a lot of protein, iron, magnesium, calcium and fiber, as well as vitamin E and folic acid. This gluten-free cereal is good in the usual fried form for many, but you can also please homemade from pre-soaked "raw grain" delicious pancakes or homemade bread. And almost everyone loves sweet porridge, supplemented with fresh nuts and fruits. Gluten in bulgur Since bulgur is a direct relative of durum wheat and is a parboiled, partially dehulled and finely ground cereal, its content of gluten, the “wheat protein”, is almost as high. For this reason, people suffering from gluten intolerance (celiac disease), as well as those with individual intolerance and allergic reactions to cereals, people are not recommended to eat bulgur. The entry Gluten in Cereals was first published by SUNMAG.