The types of cereals that you can include in your diet

The nutrients contained in cereals are essential for the health of the body. Although they are consumed in abundance, through the preparation of various derived foods, which are based on cereals, little is said about their high nutritional value.

And is that cereals represent an important nutritional contribution. Proteins, minerals, fibers, water and carbohydrates are components that all cereals contain and are highly beneficial for food. In addition, there is a wide variety of types of cereals, all of them you can include in your diet.

Know 11 types of cereals that you can consume

The cereals they are divided into 4 layers: germ, endosperm, testa and shell. The germ is the core of the cereal seed, the endosperm is a floury layer, the testa is a layer that covers both and the shell is the outer layer.

Cereals are classified by type of processing. The refined ones are those from which the bran and the germ are extracted, their texture is very fine. Whole grains are processed in an integral way and enriched or fortified ones are those that are peeled, but nutrients are added.

In addition to rice, corn, wheat and oats, there are other types of seeds that can be included in the daily diet. All of them are useful for preparing different dishes and recipes in order to enjoy their high nutritional value.

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1. Corn

Corn is one of the most widely produced cereals in America. There is a wide variety of kinds of corn, in addition to the yellow which is the most common. You can find red, purple, or even blue corn, leading to a wide variety of options.

Corn contains vitamins A and B, as well as magnesium, phosphorus, and antioxidants, as well as carbohydrates. It also has a high concentration of fiber, which helps regulate the intestinal flora.

2. Rice

Rice is the best known cereal in the world. Yes OK It is the cereal that has the most starchIt also provides an important nutritional content due to its levels of thiamine, niacin and riboflavin. Of course, it is also an important source of carbohydrates.

This cereal can be found in different varieties, for example as brown or refined rice. Although it is also classified according to its color, size and even aroma and touch. The ways of preparing and eating rice are as varied as each region that includes it in its gastronomy.

3. Wheat

Wheat is another of the best known and most consumed types of cereals. This is because flour is made from wheat for various pastry products, such as breads and pasta. Although it is also the type of cereal with the highest caloric intake.

However, it also contains vitamins, minerals and proteins. Wheat is one of the cereals with the largest type of varieties, with differences depending on the region and the season in which it is grown. The flours that are produced from wheat are refined or whole.

4. Oatmeal

Oatmeal is a type of cereal with a great nutritional contribution. In addition to its high fiber content, oats contain vitamins E, B1 and B12, iron, magnesium, calcium and zinc, as well as amino acids and trace elements.

This cereal is a great ally to fight cholesterol and to regulate blood sugar levels. The variety of oats that can be found ranges from beige to gray. It is easy to produce as it adapts to both hot and cold climates, making it easy to find all over the world.

5. Rye

Rye is used in the production of flours and alcoholic beverages. This type of cereal belongs to the wheat family, so its plant can sometimes be confused. However, rye comes from a longer, thinner, and golden ear.

Rye, in addition to being a source of fiber, contains antioxidants and phenolic acids. Besides being used to make beer, whiskey or even vodka, it is also used for breads and some stews. It can even be used as a garnish.

6. Quinoa

Quinoa is actually a pseudocereal. If compared to other types of cereals, quinoa contains the most protein, in addition to its Omega 3 and 6 acid content they make it a very complete food.

Along with these benefits, another that quinoa provides is that it is very low in carbohydrates. Although not in great quantity, it contains iron, magnesium, phosphorus, vitamin B complex and vitamin E. For these reasons, there are those who consider quinoa as a super food.

• It may interest you: "Quinoa: 12 properties and benefits of this food"

7. Flax

Flaxseed is also considered a superfood. Like quinoa, this food is not a cereal as such, it is rather a seed but it is considered a cereal or pseudocereal. Flours are also made with flaxseed, but it is a food that can be consumed raw or as part of drinks.

Without a doubt it is a very complete food because in addition to fiber, it has Omega 3 and 6 fatty acids as well as enzymes that help improve the functioning of the digestive system.

8. Spelt

Spelled is a variety of wheat. Although for many years this cereal was not widely used, in recent decades its consumption has been resumed because it is an important source of vegetable protein.

Another advantage that spelled offers is that it contains little fat, a lot of fiber, and vitamins and minerals. In ancient times it was used to make beverages similar to beer. But now its habitual consumption is realized in the elaboration of breads.

9. Farro

Another type of seeds to include in our diet is farro. Its shape is very similar to that of wheat, so it is very common for them to be confused. It's about a food rich in vitamins A, E, B and C, in addition to minerals.

Farro seed is highly recommended to complement treatments to counteract anemia. It is also very efficient in helping to regulate intestinal work since its shell is rich in soluble fiber.

10. Barley

Barley has a peculiar flavor that characterizes it from other cereals. There is a very wide variety of kinds of barley. From the best known color, brown, to purple.

Barley is a very popular cereal because it is a fundamental ingredient in the production of beer and other alcoholic beverages. But it is also used to prepare breads. It is a cereal rich in protein and fiber.

11. Son

The millet cereal is of habitual consumption in the east. The millet plant grows very fast and needs little water. In addition to being rich in fiber, its most important nutritional property is that it is high in minerals such as magnesium, phosphorus and iron.

Although in some regions of the world it is not easy to get this cereal, it is recommended for people who cannot consume gluten or who have a problem related to the digestive system.

Bibliographic references

• McRae M. P. (2017). Health Benefits of Dietary Whole Grains: An Umbrella Review of Meta-analyzes. Journal of chiropractic medicine, 16 (1), 10–18. doi: 10.1016 / j.jcm.2016.08.008.
• Kelly, S. A., Hartley, L., Loveman, E., Colquitt, J. L., Jones, H. M., Al-Khudairy, L.,… Rees, K. (2017). Whole grain cereals for the primary or secondary prevention of cardiovascular disease. The Cochrane database of systematic reviews, 8 (8), CD005051. doi: 10.1002 / 14651858.CD005051.pub3.