The 13 Types of Main Grains

The Types of cereals Rice, maize, wheat, rye, oats, barley, sorghum, quinoa, flax seeds, farro, buckwheat, spelled Son .

Cereals are one of the essential food groups for the body and therefore one of the most important in the human diet. These belong to the plants of the family of grasses, which are grown by their grain and the food is made from these seeds.

Cereal types

The cereal has a structure with several elements. One of them is the germ, which is in the nucleus of the seed and is the one that allows the development of a new plant. Another is the endosperm, which is a floury or starchy structure that envelops the germ. The forehead is the outer layer that covers the grain of the cereal and the shell, which is another layer much harder that protects the forehead.

Cereals contain components that are basic in human food such as starch, lipids, cellulose and other proteins. Starch is found inside and its layers are high in proteins, minerals and fibers. These foods are also rich in water and carbohydrates.

Classification of cereals

There are different types of cereals, but these can be classified initially into three types depending on their processing:

  • Refined : This is the type of cereal to which the bran and the germ that compose it has been extracted. Due to this process, its texture is finer and its shelf life is much longer. The problem is that this process eliminates a lot of nutrients, especially fiber.
  • Integrales : This is the type of cereal that conserves its bark, that is to say, to which it is not removed neither the bran nor the germ in the milling process. For this reason they maintain their nutritive properties like fiber, potassium, selenium and magnesium.
  • Enriched : It is a refined cereal to which is added artificially the nutrients that were eliminated. However, they are no better than the integrals because although some nutrients are added, the lost fiber can not be recovered.

Types of cereals according to their varieties

Rice

This is one of the best known cereals in the world and one of the most consumed. It grows in soils with pools of water that must be well irrigated or be at the delta of a river.

It is a very versatile food that has several varieties. Depending on its shape can be classified as long, medium or short grain. Depending on its color, aroma and touch may be glutinous, aromatic or pigmented. And according to its industrial treatment can be vaporized or precooked. It can also be comprehensive or refined.

Rice is the cereal that contains more starch. It also contains carbohydrates, as well as small amounts of Thiamine , Riboflavin and niacin. The great majority of the rice originates in the Asian continent and they are used of multiple forms: like garnish, in stews, salads and even to produce oils and wines.

Corn

Corn, also known as corn, elote or millo, is the most produced cereal in the world. Its plant is usually very high and the ears can be of different colors: from dark purple to yellow (the most common). Most of the production of this food is given in America.

It is a very versatile cereal that allows the creation of various foods. Is Highly nutritious , Since it is rich in Vitamin A And B, in magnesium, phosphorus, antioxidants and carbohydrates. It is also beneficial for the body to help regulate the intestinal flora and prevent diseases such as diabetes and heart problems, and can also be consumed by celiac people, as it does not contain gluten.

Wheat

This is another of the most cultivated cereals in the world, mainly because it is used for a great variety of products. With the wheat is produced refined and integral flour, semolina, bran or beer among others. There are different varieties of this cereal depending on its hardness, color and even the season in which it is cultivated.

Wheat is one of the most caloric cereals because it provides 339 calories per 100 grams. Contains carbohydrates and saturated, unsaturated and monounsaturated fats. But it also includes proteins, vitamins and minerals. It is good for diseases like Alzheimer's , the dementia and the feminine infertility .

Rye

Originally from Iran, rye is part of the wheat family. The ear of this cereal is elongated and thin. It is commonly used for the manufacture of alcoholic beverages such as vodka, whiskey or schnapps , As well as for the manufacture of flours.

This cereal can be cooked in flakes or ground for flour. It is a food that has antioxidants, fiber and phenolic acids and is associated with the proper functioning of the digestive system. It is used to saute vegetables, with rice, to prepare stews and for different types of breads. '

Oats

This is one of the best known foods. It is rich in fiber, complex carbohydrates, trace elements, amino acids, vitamins (B1, B2 and vitamin E, among others) and minerals (calcium, iron, magnesium and zinc).

It is a great ally to fight diseases such as diabetes, provides energy and helps stabilize blood sugar levels. It also contributes to the Cholesterol control High and functions as a natural diuretic.

Oats are a cereal that adapts perfectly to cold and temperate climates. Its colors can be black, gray, beige or yellow, depending on whether it is refined or integral. It can be found in the whole market, in flakes or muesli.

Barley

It is a wheat-like cereal that is also used to make bread. Barley can be cooked as cereal or ground into flour. It is distinguished from other foods by its sweet and almond flavor. Its cultivation is very versatile since it is suitable for any type of climate and can be of different colors: brown, light tan or purple.

The most popular use of this cereal is as a main ingredient in the preparation of beer And other alcoholic beverages. But it also serves to prepare various dishes. It contains more proteins than wheat but less gluten than this. On the other hand is one of the most rich grains in fiber, antioxidants, vitamins and minerals.

Sorghum

This is a cereal that is not only intended for human consumption but also animal. It has its origins in America, Asia and Europe, and because it is resistant to drought and heat, can be grown in arid regions. Sorghum is highly used in the manufacture of alcoholic beverages and because it lacks gluten, it is special to be consumed by coeliacs.

This cereal is usually prepared steamed or as soups complements. Sorghum has a wide variety, but by differentiating them by color it is possible to classify them as white and red sorghum grains.

On the other hand, it has sugars of high quality, slow absorption and low fat. The proteins they contain are not of high quality, but when combined with milk or pulses, proteins of high biological value can be obtained for the organism.

Quinoa

The quinoa Is not properly a cereal, but is consumed as such. It is a seed that is known as pseudocereal. Compared with most cereals, this food contains a greater amount of proteins, fibers and fats, especially unsaturated ones. In addition, it stands out for its content of Omega 3, Omega 6 acids and contains less carbohydrates.

As for micronutrients, quinoa contains calcium, potassium, iron, magnesium, phosphorus and zinc, as well as B vitamins and vitamin E. It has low glycemic index and helps to control cholesterol levels. It is usually consumed as rice, in salads, hamburgers, cakes, etc.

Farro

The appearance of this plant is similar to that of wheat. It contains high amounts of bran, but this is lost at the time of processing the grains. The farro has a gummy texture, which makes it perfect for preparing polenta and breads. It is a cereal whose water composition is about 10%.

Like other cereals, the farro is rich in vitamins like A, B, C and E, as well as in mineral salts such as calcium, potassium, iron, magnesium and phosphorus. It also contains polyunsaturated fatty acids, proteins and insoluble fiber.

Thanks to its properties, it fulfills a restorative and anti-anemic function, contributes to the Prevention of constipation , Diabetes and other diseases such as hypercholesterolemia and colon cancer.

Flax Seeds

Flax seeds, like quinoa, are not properly cereals but are used as such. They are seeds rich in dietary fiber, weak estrogens, Omega 3 and Omega 6 fatty acids, vitamins and minerals. They also contain digestive enzymes that not only facilitate digestion but also promote intestinal transit.

This superfood is highly recommended in diets to lose weight, as well as to reduce cholesterol and prevent problems of constipation. To be consumed they are usually crushed the seeds to incorporate them in homemade breads, cakes or buns. They can also be mixed in fruit juices, yogurt, salads, sauces, soups, etc.

Buckwheat

This food also falls into the category of pseudocereals. It is recommended as a healthy substitute for conventional wheat because it contains no gluten and is richer in protein, minerals and antioxidants than other cereals. It is usually used in the form of grain, whether soaked or boiled, flakes, flours, flour, among others.

Thanks to its important fiber content, it helps control blood sugar levels. It also helps improve heart health, is good for circulation and reduces the risk of colon cancer.

On the other hand, although it is gluten-free, it is necessary to make sure that there is no risk of cross-contamination by the place where it is processed so that it can be consumed by coeliacs.

Spelled

It is a variety of wheat widely used in antiquity. Its origin is in Iran, Egypt and even in China, where it was used for the production of alcoholic beverages similar to beer.

Little by little, its use spread to Europe and was used in the making of breads for the more affluent classes. However, its consumption has now reappeared, especially for the nutritional benefits it offers.

Spelled is one of the best sources of vegetable protein and if consumed in an amount and with an appropriate combination could eventually replace red meat. The proteins in these whole grains contain a lot of fiber and little fat. They also do not contain cholesterol and provide vitamins and minerals.

Son

This is one of the oldest cereals. It is an alkalizing food, which is also remineralizing. It is regularly consumed in the East and is a grain capable of withstanding sudden temperature changes. It grows quickly, requires little water and is highly resistant to pests.

Millet is a food that is easy to digest and is suitable for celiac people because it contains no gluten. It is rich in fiber, magnesium, phosphorus, fatty acids, iron and B vitamins.

Thanks to all these properties is ideal for those suffering from digestive problems such as constipation, acidity, ulcers, gas, diarrhea, etc. It is also recommended to use in cases of diabetes, iron deficiency anemia, stress , Exhaustion, pregnancy and lactation.

The best types of cereals

Nowadays, the majority of the cereals that are obtained in the market are those of refined type. However, because most of its fiber and other nutrients are eliminated in its process, the most recommended are whole grains. Experts recommend that at least half of the cereals consumed are whole grains. This is because they preserve the germ and bran, which are the components that contribute fiber, vitamins and minerals.

Cereals, in general, provide energy, complex carbohydrates, proteins, fats, B vitamins, minerals, antioxidants and fiber; All essential elements for a balanced diet.

The most advisable is to consume them in the morning to start the day with all the energy needed. Among the best varieties are oats, barley, quinoa, rye, brown rice, millet, corn or buckwheat among others.


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