MAKING CARBS COUNT
Nutritional content of
cholesterol and blood pressure.
Buckwheat: A fruit seed related
to rhubarb and sorrel, buckwheat is a
suitable grain substitute for people who
are sensitive to wheat or other grains that
contain protein glutens. Health benefits:
Rich in flavonoids and phytonutrients,
both of which protect against disease
by extending the action of vitamin C,
while acting as antioxidants. Buckwheat
is a great source of protein, manganese
and vitamins B and E and helps to
balance and lower cholesterol levels while
also protecting against heart disease.
Buckwheat is also claimed to have moodenhancing and mental clarity properties.
Quinoa: an amino acid-rich (protein)
seed that has a fluffy, creamy, slightly
crunchy texture and a somewhat nutty
flavor when cooked. Most commonly
considered a grain, quinoa is actually
a relative of leafy green vegetables
like spinach and Swiss chard. Health
benefits: It is a complete protein,
providing all essential amino acids. It's
also high in fibre, calcium and iron.
Teff: While still growing in the fields,
teff appears purple, grey, red or yellowishbrown.
Seeds range from dark-reddishbrown
to yellowish-brown to ivory. Health
benefits: Teff leads all the grains-by a
wide margin-in its calcium content, with
a cup of cooked teff offering 123 mg. It's
an excellent source of vitamin C, a nutrient
not commonly found in grains. Teff is
also high in resistant starch, a type of
dietary fibre that can benefit blood-sugar
management, weight control and colon
Wild rice: Wild rice is really an aquatic
seed found mostly in the freshwater
lakes of Canada, Michigan, Wisconsin
and Minnesota. Cooked wild rice has a
rich, nutty flavor, sometimes described
as a smoky flavor, and a texture that is
satisfyingly chewy. It can be as long as
one-inch and the colours can vary from
medium-brown to nearly pure black.
Health benefits: It is a source of lysine
(an essential protein) and B vitamins,
has almost twice the protein content of
venerable brown rice and almost six times
the amount of folic acid as brown rice.
GREAT PRETENTERS. Pseudograins black, red and white
quinoa (left) and buckwheat (above).