Amaranth

Amaranth: History and uses around the world

Amaranth was initially cultivated by the Aztecs 8,000 years ago.  It is a tall flowering plant. Amaranth grain is the seeds of the plant.

It was cultivated originally on a large scale in Central and South America. Nowadays it is cultivated in those same areas (not as wide-spread) and also in parts of Asia, Africa and Europe.  It has been recommended as an inexpensive crop for indigenous people in rural areas: because it is easily grown, harvested and cooked.

In the Americas it is often sold popped like corn as a snack.

Nutritional content

 100 grams of cooked amaranth

103 calories                         5% of RDI

1.6 gm of fat                       2% of RDI

19 gm carbohydrate        6% of RDI

2.1 gm of fiber                   8% of RDI

3.8 gm of protein             7% of RDI

Calcium                                4% of RDI

Iron                                        11% of RDI

VitaminB-6                          5% of RDI

Magnesium                        16% of RDI

Amaranth is a good source of edible protein.  The protein contains a variety of amino acids. Compared to other grains it is high in lysine and low in leucine and threonine.

Amaranth is a good source of minerals especially calcium, magnesium, potassium, phosphorus, copper, zinc, potassium, iron and phosphorus.

Amaranth is a source of many essential vitamins too, including A, C, E, K, B5, B6, folate, niacin, and riboflavin. 

The fat present  is predominantly unsaturated fatty acids.

Phytochemicals

Amaranth contains phytochemicals that occur naturally in plants. Phytochemicals protect the plant against disease but also often have disease prevention activities in humans as well.  Traditionally they have not been considered an essential nutrient in the human diet. Some are believed to be beneficial. Some are thought of as harmful. In Amaranth the main phytochemicals are phenolics, saponins, rutin, peptides, oxalates and nitrates.

Phenolics: Phenolic phytochemicals are the largest category of phytochemicals and the most widely distributed in the plant kingdom. The 3 most important groups of dietary phenolics are flavonoids, phenolic acids, and polyphenols.

Flavonoids are the largest group of plant phenols and the most studied. Flavonoids have been shown to have anti-inflammatory, anti-thrombogenic, anti-cancer, anti-diabetic, antioxidant and neuroprotective activities. Flavonoids also act against allergies and inflammation.

Phytoestrogens are chemicals in plants that have weak estrogen-like activity. Phytoestrogens are part of the flavonoid class of phytochemicals.

Phytosterols have a demonstrated ability to block cholesterol uptake and facilitate the excretion of cholesterol from the body. Phytosterols are also involved in cancer prevention.

Phenolic acids form a diverse group.

Polyphenols are commonly known as tannins. They may help prevent cancer or heart disease.

Saponins: Saponins are a group of surfactants or detergents. Mainly cause foaming in a liquid. They can act by binding with bile acids and cholesterol lowering blood cholesterol.   

  

Rutin: Rutin has antioxidant properties. It is known to strengthen capillaries. It has anti-inflammatory effects. May inhibit cancer and improve CVD health.

Peptides: Short chains of amino acids. Little is known of their activities. Often found in herbal medicines.

Oxalates: Oxalate is a compound found in some foods, and it is also produced as a waste product by the body. It exits the body through the urine. Too much oxalate may cause kidney stones in some people.

Nitrates: Nitrates when added to meat can be carcinogenic when cooked at high temperatures. The majority of nitrates in the body come from vegetables or drinking water. Dietary nitrates and nitrites can turn into Nitric Oxide, dilate the blood vessels and lower blood pressure.  Numerous studies suggest that nitrates can enhance physical performance.  This appears to be due to nitrates increasing the efficiency of mitochondria, the parts of cells that produce energy.

Cooking and Eating

One cup of amaranth added to 2 cups of water. Boil for twenty minutes. The final result is 2 ½ cups of cooked amaranth.   

Amaranth can be used as an exceptional thickener for sauces, soups, stews, and even jellies.

Eaten as a snack, puffed amaranth can have a light, nutty, or peppery-crunchy texture and flavor.

Can be used like any grain. Cooked whole (normally in a liquid) or ground into a flour. When used as a flour remember amaranth flour is denser than wheat flour.  It can be added to other flours before cooking. Make muffins, pancakes or breads.

Amaranth should be eaten after being cooked. Cooking the grain in boiling water then discarding the water reduces the harmful effects of the phytochemicals. It also eliminates some vitamins and minerals. Take your pick.

Health benefits

Amaranth is gluten free. This may be a vital fact or of no interest to you.

Cholesterol – The oils, fiber and phytosterols in amaranth help lower cholesterol levels.  Phytosterols are plant sterols structurally similar to cholesterol that act in the intestine to lower cholesterol absorption. They decrease the bad cholesterol.  The potassium helps lower blood pressure by dilating blood vessels.  The fibers and phytosterols also lower blood pressure.

The anti-inflammatory properties of the peptides in amaranth can reduce inflammation. These peptides may also act as an anti-oxidant and help prevent cancer.

Amaranth contains proteins which are very usable. They have slightly different amino acids compared to other common foods.  Amaranth is one of the few plants to contain a lot of lysine.

Amaranth is high in fiber. This means it is filling, aids digestive health, slows absorption of sugars and improves cholesterol and blood pressure and helps lead to loss of excess weight.  

Amaranth contains flavonoids which help strengthen capillary walls and prevent varicose veins. The high content of vitamin C also helps strengthen and repair blood vessel walls.

The main benefit of amaranth is eating it increases the diversity of your diet. That increases the diversity of bacteria in your GI tract.

Tofu

Tofu is a food first recorded in China 2000 years ago.  It spread from China to many other Asian countries and lately to most Western countries. 

Nutritional content of tofu. The various sources I have looked vary dramatically. The results I have quoted are only one possibility.  All the sites say the following: tofu contains very few calories; contains large amounts of protin; contains all the essential amino acids your body needs; most of the fat is unsaturated. The minerals it contains can vary depending on the coagulant used in manufacture but generally there is a lot of calcium (130 mg; 13%) and iron (1.1 mg; 8%).

Tofu also contains isoflavones.  The main ones function as phytoestrogen. They function in the body as estrogen.  Basically tofu contains soy isoflavones which act like estrogen.

Tofu contains anti-nutrients such as trypsin inhibitors, phytates and lectins. They interfere with the absorption and digestion of nutrients. Fermentation reduces the anti-nutrients.

100gm Tofu

291 kJ (70 kcal)

1.5 gm carbohydrates (1%)

4.8 gm fat (7%)

Dietary fiber 0.3gm (1%)

Protein 8 gm (16%)

Tofu is made from soy milk. Soya beans are soaked, ground, boiled and strained to make soy milk. The soy milk is then coagulated. Coagulation means turning the protein and oil suspension in the soy milk into a solid and a liquid. The mixture should resemble curds and whey. The thin watery liquid is strained from the solid particles.  There are many different coagulants that can be used to turn soy milk into curds and whey.

• ·         Calcium sulfate (gypsum): traditional in China. Resultant tofu is high in calcium. No taste.

• ·         Magnesium chloride and calcium chloride: Tofu is smooth and tender. No taste. Common in Western countries. Called Nigari.
• ·         Naturally occurring edible acids: Glucono delta-lactone, acetic acid, citric acid can affect the taste, create a soft smooth tofu.
• ·         Enzyme such as papain or proteases from microorganisms.
• ·         More than one coagulant can be used at once.

The amount of water extracted from the tofu curds determines the texture of the final tofu. If the curds are lightly pressed and lightly strained soft tofu is the result. Soft tofu contains the largest amount of water. Firmer tofu bounces back when pressed and more closely resembles meat. The drier forms of tofu can be processed, pickled or dried further.

Other liquids can be coagulated to produce something similar to tofu. “Tofu” has been made from almond milk, coconut milk, mango juice, eggs, sesame seeds or peanuts. Basically if a liquid contains a suspension it is possible to turn the suspension into a solid.

Tofu versus meat

In Australia tofu is generally considered a healthy alternative to meat. 

Is the protein in tofu better for you than protein in meat? No it is the same amino acids. Meat may be tougher or chewier. That is because meat contains gristle and tendons. Not because the protein is different.

How does the nutrition content of tofu compare with animal meat?  Is it healthier than meat?

100gm of meat will contain 0 carbs, 20 gm fat, 290 calories, 0 fiber and the protein equivalent to 50 gm of tofu.

Animal meat contains more protein. The fat in meat is largely unhealthy saturated fat.  Tofu largely contains healthy fat but a lot depends on how you cook the tofu. Tofu absorbs liquids and if deep fried can contain more fat than meat. If you want the cardiovascular benefits of tofu (lower total cholesterol, lower LDL) then remember tofu readily absorbs the cooking oil.

What is the ethical difference between animal meat and tofu? Growing soya beans versus killing animals. Tofu wins.

Is tofu environmentally sounder than meat? Growing soya beans versus growing pasture or a crop and then feeding it to cattle.  Tofu wins.

Cooking

In Asian cooking, tofu can be eaten raw, boiled, steamed or stir-fried. It can be cooked in a soup, cooked in a sauce, or stuffed with fillings. The idea of using tofu as a meat substitute is not common in Asia.

In Western cooking (anything except traditional Asian cooking) the firm tofu is often used as a meat substitute and grilled, fried, boiled or roasted.   The softer types are used in desserts, soups, shakes and sauces.  Tofu is bland and takes up any flavor available.  If grilled or fried then it can be marinated first. Softer tofu can be used as a cheese replacement. In any recipe you can replace the cheese with soft tofu. Tofu can be used in Indian-style curries replacing the paneer cheese.

Health and Nutrient Benefits

According to some work, replacing meat and dairy with tofu leads to an increased intake of folate, vitamin K, calcium, magnesium, iron, fiber and will lower intake of cholesterol and saturated fat.

Cardiovascular Benefits of Tofu

Fermented soy foods contain peptides that have anti-oxidant and anti-inflammatory properties and blood pressure lowering properties. 

The main effect of soy intake is the lowering of LDL cholesterol. Raising of the HDL is less likely.

Soy isoflavones can decrease blood vessel inflammation and improve their elasticity

Tofu also contains saponins which are known to improve blood cholesterol.

The theory says tofu is better than meat for cardiovascular health.

Cancer Prevention Benefits

In the lab soy isoflavones (genistein) has been shown to suppress cancer cells. The medical profession is divided. Some say genistein helps protect against breast, ovarian, endometrial and prostate cancers.  Some say large amounts of dietary soy promote hormone related cancers (breast and prostate).

What do the clinical studies show? Many show consumption of soy products and decreased incidence of breast cancer. Many clinical studies have shown no increased risk of breast cancer (even in post-menopausal women).

Cancer of the digestive system. Increased intake of tofu has been linked with less cancer.

Tofu and Prostate Cancer. Increased consumption of soy has been linked to lower risk of prostate cancer.

Obesity Benefits

Tofu contains peptides involved in obesity prevention and treatment. They lead to less fat cells in the body. Fermented tofu contains more of these favorable peptides.

One study showed intake of soy isoflavones resulted in weight loss.

Diabetic benefits

Studies have shown soy isoflavones have good effects on blood sugar levels and insulin activity. 

Animal studies also have shown soy foods lead to improved insulin activity and less risk of diabetes.

You cannot say tofu prevents diabetes but you can say tofu doesn’t cause diabetes and may be more beneficial than harmful.

Bone health      Studies suggest ingestion of soy isoflavones reduces bone loss.

Brain function     Soy isoflavones may be good for brain memory and brain function.

Skin Soy isoflavones may decrease wrinkles and improve skin elasticity.

Potential medical problems 

Certain doctors have advised certain people to avoid soy products. Doctors have been concerned about the following medical states:

Kidney or gallbladder stones. Tofu contains oxalates.

Breast tumors. Tofu has weak hormonal effects.

 

Thyroid disease. Tofu contains goitrogen.

Children.  Soy isoflavones may interfere with the development of reproductive organs.

Diet as a whole

There was a report on the ABC last week. It was about researchers from the University of Sydney.  They were looking for what they call a new way of looking at nutrition. Basically looking at diet as a whole. Not looking as diet as a collection of single nutrients. Not looking at single nutrients in isolation.  

 

Professor Simpson says focusing on a single nutrient worked when there were deficiencies. i.e. Vit C deficiency lead to scurry and was treated by adding Vit C to the diet.

Nowadays our problems are different. Problems of over-eating and/or balance.

Professor Simpson says "A diet that is to be healthy has to comprise certain amounts and ratios of different nutrients," and there's a large number of nutrients we require to be healthy.

The latest revision of the Australian dietary guidelines try to take a focus on food, not nutrients, which was different from the previous development of the dietary guidelines. It is very hard to argue with or disagree with any of these guidelines.

The guidelines say:

 Enjoy a wide variety of nutritious foods from these five groups every day:

·         Plenty of vegetables, including different types and colours, and legumes/beans

·         Fruit

·         Grain (cereal) foods, mostly wholegrain and/or high cereal fiber varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley

·         Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

·         Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are not suitable for children under the age of 2 years)

And drink plenty of water.

Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

·         Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries,
pies, processed meats, commercial burgers, pizza, fried foods, potato chips,
crisps and other savoury snacks.

·         Replace high fat foods which contain predominantly saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods which contain predominantly polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/pastes and avocado.

·         Low fat diets are not suitable for children under the age of 2 years.

·         Limit intake of foods and drinks containing added salt.

·         Read labels to choose lower sodium options among similar foods.

·         Do not add salt to foods in cooking or at the table.

Limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.

If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option.

Chia

Chia is a flowering plant native to Mexico and Guatemala.  It was cultivated as a food crop prior to European arrival.  Chia is often described as a superfood. It is added to many products for sale in the supermarket.

100 gm of chia contains

7.7 gm carbohydrates

34.4 gm of dietary fiber

30.7 gm of fat

3.3 gm of saturated fat

2.3 gm of mono-unsaturated fat

2.3 gm of poly-unsaturated fat

17.8 gm of omega-3

5.8 gm of omega-6

16.5 gm of protein

Chia seeds are a rich source of thiamine, niacin and a good source riboflavin, and folate. They are a rich source of calcium, iron, magnesium, manganese, phosphorus and zinc.

Chia seeds are high in antioxidants which are present in the seeds in order to prevent the seeds going rancid.

Chia is higher in protein than most plant foods.

Chia is very high in omega-3 fatty acids. The omega-3 in chia is not easily used by the body.  It is present in the ALA form which has to be converted to the EPA and DHA form before being used by the body. The body prefers the omega-3 present in fish oil.

Chia is good for the bones. It is high in calcium, phosphorus, magnesium and protein. Especially high in Calcium.

Health Benefits

There is limited research that looks at the role chia plays in a healthy diet. Theoretically it should improve cardiovascular risk factors. It should increase the fiber intake and omega-3 intake. It’s high content of protein and calcium should be important for vegetarians.

One successful study looked at diabetic patients. They all showed improvement in health after eating chia seeds.

Uses

Chia seeds can be eaten raw or soaked in juice then eaten. They can be sprinkled on foods as a topping or put in smoothies, cereals, yoghurt, muesli, salads, rice dishes and mashed vegetables. They can be added to baked goods such as muffins, pancakes, cakes, porridge and puddings.  Their neutral flavor means they can be added to virtually anything, while increasing the nutritional value.

Chia is not a superfood but added it to your diet would slightly increase the nutritional value of your food and slightly increase the range of food you eat.

cholesterol;fat and heart disease

The Minnesota Coronary Experiment (1968-1973) showed that patients changed their diet; had significant drops in cholesterol and increased risk of dying. Another study (The Sydney Diet Study in the 1960s) found that males who decreased their intake of saturated fats and lowered their cholesterol level had an increased chance of dying from a heart attack. Other studies have shown the same or similar things.  In fact another study a decrease in cholesterol led to an increase in weight of 40%.

What is happening here? Why have studies shown decreasing saturated fats leading to a lower cholesterol level and an increased level of heart attack?

There are two theories.

Theory one: People change the type of fat in their diet.

Firstly we can say your cholesterol level is a rough guide to the total amount of good and bad fat in your blood stream. Just the level of cholesterol, by itself, doesn’t say anything about whether the fat is good or bad.  Your cholesterol level could go down but the fat in your blood stream may go from good to bad.

What is bad fat?

Saturated fats, trans fats and Omega-6 polyunsaturated fats have all been described as bad.

A trans fat begins as an unsaturated fat but processing changes the fat to cause it to behave badly (like the worst type of saturated fat). Processed foods can contain large amounts of trans fats due to manufacturing processes which may include super heating of oils and fats during food production. Trans fats are common in deep fried foods, commercial cakes and biscuits, pies and pastries.  

Omega-6 polyunsaturated fats are also often seen as bad because they are pro inflammation.

What is good fat?

Fat is an essential element. Fat is needed for hormone production. Both fat and cholesterol are needed to produce serotonin and help healthy cell functioning. Also important in immunity and liver function.

Fat is needed for the making of cell membranes. Also important in the functioning of cell membranes (keeping cells hydrated).

Fats provides nutrients such as Vitamin E.

In general unsaturated fats (both polyunsaturated fats and monounsaturated fats) are described as good. Except omega-6 polyunsaturated fats which are thought of as bad. Omega-6 polyunsaturated fats (found in most vegetable oils) are pro-inflammatory and have been linked to heart disease and cancer. Omega-3 polyunsaturated fats are thought of as good.

Polyunsaturated fats are found in oily fish, nuts (brazil nuts, walnuts) and seeds.

Monounsaturated fats are found in olive oil, avocado, nuts (almonds). 

Some experts say all natural fats are good:  butter, coconut oil, extra virgin olive oil, full cream milk, fee-range eggs, cheese, plain yoghurt, cream, and grass-fed meat. These experts say it is very difficult to overeat on these fats because they are filling by nature. You feel full after eating them. These experts describe fat as either natural or processed. Not describing fat as saturated or unsaturated.

Theory two: People replace cholesterol with refined carbohydrates.

Decreasing saturated fats results in an increased consumption of refined carbohydrates which has been linked to obesity, diabetes and high blood pressure.

The Journal American Medical Association has said that a low fat diet leads to increased insulin resistance (precursor of diabetes) and increased obesity.  And we need to consider that low fat products are more common than ever and we as a nation are more overweight or obese than ever.

Fat consumption is self-regulating. When we eat fat, a hormone (cholecystokinin) tells us we are full. It is different with sugar. Eat excess sugar and your body will tell you to eat more.

Are we obese because of fat or sugar?

My conclusion

The evidence points towards sugar as the guilty culprit. Lowering your cholesterol level by changing the type of fat you eat is unlikely. Much more likely is you decrease your cholesterol level by decreasing your total fat intake and simultaneously increase your intake of refined carbohydrates.  Other studies (not mentioned here) have implicated sugar as the cause of heart disease.

Charging sugar with the crime of causing heart attacks doesn’t mean ignoring the fat in your diet. The evidence is pretty good that an excess of certain fat is bad for you. The wrong type of fat is an accomplice to the crime. The wrong type of fat is possibly trans fats, saturated fats and omega-6 polyunsaturated fats.

Diet means everything you eat. And that’s the way it should be. If you don’t want diseases where diet is implicated then think about your total intake and type of both fat and refined carbohydrates.

Buckwheat

Buckwheat is a seed from a plant similar to rhubarb.  It is not a grass or related to wheat (despite the name). It’s most common wild relative is in China. Common buckwheat was domesticated and first cultivated in inland Southeast Asia, possibly around 6000 BC; from there spread to Central Asia and Tibet, and then to the Middle East and Europe.  It has been grown in Europe for thousands of years.

Nutrition

Nutritional value

Per 100gm

Energy is 343 kcal

Carbohydrates      71.5gm

Fiber                       10 gm

Fat                           3.4gm

Protein                   13.2gm

Vitamins

Thiamin (B1)          .1mg

Riboflavin (B2)      0.4 mg

Niacin (B3)             7 mg

Pantothenic acid (B5)1.2mg

Vitamin B6             .2 mg

Folate (B9)             30 ug

To sum up the above table we can say: Buckwheat should be thought of as if it was a carbohydrate. None of the carbohydrates are present as sugars. Buckwheat is also a rich source of protein, dietary fiber, four B vitamins and several dietary minerals, with content especially high in niacin, magnesium, manganese, phosphorus, copper and selenium. Buckwheat contains two flavonoids with significant health-promoting actions: rutin and quercetin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine.

Buckwheat contains no gluten.

Buckwheat around the world

Buckwheat noodles have been eaten by people from Tibet and northern China for centuries, as wheat cannot be grown in the mountain regions.

In India buckwheat is commonly eaten as buckwheat flour. i.e. buckwheat pancakes or potato slices dipped in buckwheat flour and deep fried in oil.

In Japan, Korea or northern Italy buckwheat is often eaten as noodles (replacing wheat).

In Europe and western Asia porridge is made from roasted groats and is common. Groats are the hulled seeds. Groats is the most common form of eating buckwheat worldwide. The groats can be sprouted or eaten raw or cooked.

Buckwheat pancakes are eaten in various countries cooked via different recipes.  The pancakes have an earthy mush-room like taste.

In some counties the buckwheat flour is used in yeast rolls.

Buckwheat is also used as a thickener in soups, gravies and dressings.

Buckwheat is a good honey plant, producing a dark, strong  honey.

Cooking

Buckwheat flour can replace wheat flour or be used in combination with it. Make bread, muffins or pancakes. Remember it contains no gluten so make the necessary adaptations.

Cook the grouts to make a breakfast porridge.  Recipe : one cup of buckwheat added to two cups of liquid makes four cups of cooked buckwheat. To cook bring to the boil, then simmer for twenty minutes.

Add cooked buckwheat to soups or stews to give them a hardier flavor and deeper texture.

Cooked buckwheat groats can replace rice either hot or cold as in a salad.

Health Benefits of buckwheat

Many studies have shown eating whole grains, such as buckwheat, protects against CV disease, diabetes, asthma, obesity and some cancers. It is not just the fiber which is beneficial. Whole grains are also rich in minerals, antioxidants (vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid), lignans and other phytonutrients.

When you see buckwheat as an ingredient, on a product, it is invariable whole grain buckwheat.

Compounds in whole grains that have cholesterol-lowering effects include polyunsaturated fatty acids, oligosaccharides, plant sterols and stanols, and saponins.

Like soybeans, whole grains are good sources of phytoestrogens, plant compounds that may affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes.

Whole grains are rich sources of lignans that are converted by the human gut to enterolactone and enterodiole. In studies of Finnish men, blood levels of enterolactone have been found to have an inverse relation not just to cardiovascular-related death, but to all causes of death.

CV disease

In China studies have shown higher buckwheat intake related to lower serum cholesterol, lower LDL and higher ratio of HDL to total cholesterol.

Buckwheat is high in rutin. Rutin is a phytonutrients that protects against CV disease.

Buckwheat is also a good source of magnesium. This mineral relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure.

In the USA one study showed men who had a morning bowl of whole grain cereal had 29% lower risk of heart failure.  

Diabetes

Buckwheat compared to refined wheat significantly lowers blood glucose and has a better insulin responses. In the USA and Canada research has shown that eating whole grain buckwheat helps prevent asthma and helps in the management of asthma.

Gallstones

Buckwheat because it is high in insoluble fiber helps prevents gallstones. Insoluble fiber reduces secretion of bile acids, speeds intestinal transit time, increases insulin sensitivity and lowers triglycerides.

Cancer

Fiber from Whole Grains and Fruit Protective against Breast Cancer

A diet rich in fiber has been shown to prevent risk of breast cancer. Fiber supplied by whole grains offered the most protection. Fiber from fruit was also protective.

Whole Grains and Fish Highly Protective against Childhood Asthma

Increased consumption of whole grains and fish can reduce risk of childhood asthma.

Quinoa

Quinoa is a crop grown for its edible seeds.  It is related to swiss chard and beets and is not a true grass. It has been cultivated and grown in the Andes for about 3/4000 years. In their natural state the seeds are coated with a bitter-tasting saponin (a plant-defense that wards off insects), making them unpalatable. This coating is removed before the grain is sold.

Quinoa is related to amaranth. The leaves of the growing plant can be eaten as a vegetable but are rarely for sale.

Quinoa is undemanding and altitude tolerant. In the Andes it grows for coastal regions up to 4000 meters. Can tolerate low temperatures or light frosts. Ideally it prefers rain during growth and dry conditions during seed maturation and harvesting.

Quinoa is a small light-colored grain (sometimes called a seed). It comes in a variety of colors including red, white, purple and black. Nutritionally there is no difference between the various colors.

Quinoa must be rinsed before cooking. In order to make sure the bitter saponins have been removed.

100 gm of quinoa contains 21 gm of carbohydrate, 0.8 gm of sugar, 2.8 gm of fiber, 1.9 gm of fat (all types) and 4.4 gm of protein (it contains every type of amino acid) and every vitamin and mineral except Vit C (high in several of the Vit Bs and acceptable quantities of calcium, phosphorus and iron).  Contains 500 kJ or 120 kcal per 100 gm.  It does not contain a large amount of protein relative to milk or meat but it does contain every type of protein.  It does contain a large amount of fiber and has a low GI making it very healthy.

It is gluten-free and considered easy to digest.

When sold, it is sold as complete whole grained quinoa or flaked quinoa. Never as refined quinoa.

Quinoa grains: Cook one cup of quinoa with two cups of water. Simmer for 12/15 minutes. Makes three cups. Can be used as a light fluffy carbohydrate in any main course. It can be used as a rice substitute. Can be used in soups, salads.

The fakes are appearing in breakfast cereals. They can be used in any muesli you make yourself. The flakes have already been cooked.

Puffed quinoa:  quinoa that has been cooked. Puffed quinoa can be eaten raw.  As a snack or breakfast cereal.

As a flour it is difficult to buy. If you can access it it can be used as a replacement of routine flours.  It is a whole grain flour. It adds variety to your diet which adds variety to your microflora. 

Rye

Rye is a cereal grain that is longer and more slender than wheat and varies in color from yellowish brown to grayish green. Wild rye grows in Turkey and adjacent areas.  That’s where it was originally cultivated.  Since the Middle Ages it has been widely grown in Central and Eastern Europe.

Initially rye was seen as a weed in the wheat crop.  It was only appreciated after it was grown in poorer soils and colder climates (where it grew well).

Bread made partially or completely from rye is common in Europe. Rye bread, including pumpernickel, is a widely eaten food in Northern and Eastern Europe. Since its gluten is less elastic than wheat's, and it holds less gas during the leavening process, breads made with rye flour are more compact and dense.

Cooking

To cook rye grains.  Rinse the grains then add water. 4 cups of water to one cup of rye.  Makes 3 cups of cooked rye. Boil water then simmer for 1 hour. For softer grains, soak them before cooking or cook for longer.

Rye grains can be used as an alternative to rice with any meal. Serve as a side dish.

To cook rye flakes, use about three parts water for each part rye flakes and cook for about 30 minutes.

Rye flakes can be cooked as a porridge alternative. Or mixed together with oatmeal.

Rye flour can be used in bread, muffins or pancakes. Because it is difficult to separate the germ and bran (bran contains lot of nutrients) from the endosperm of rye, rye flour usually retains a large quantity of nutrients.

Nutrition properties of whole grain rye

High in carbohydrate with a lower GI than most other grains (about 76 gm of carbohydrate per 100 gm of whole grain rye).

Relatively high protein content (around 15%), with a higher lysine content than most other cereals.  Lysine is a protein reputed to be useful in preventing cold sores.

Low in fat (most of which is unsaturated). Amount of fat per 100 gm is about 1.6 gm which is very little.

High in potassium and low in sodium.

Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid.

Contains vitamin E.

Contains iron, zinc, magnesium, phosphorus and selenium (depending on the soil content of selenium).

Contains small amounts of copper, manganese and calcium.

Contains phytochemicals including lignans, phenolic acids, phytic acid, plant sterols, stanols and saponins.

Fiber about 15gm per 100 gm of rye. Consists of both soluble and insoluble fiber.

Health Benefits

Regular consumption of wholegrains lowers the risk of heart disease, certain cancers, asthma and diabetes.

Rye is a good source of fiber which is very good at binding to water and give you a feeling of fullness and satiety.

Rye contains more fiber than other common cereals. Typically refined rye bread contains more fiber than white wheat bread because the endosperm of rye contains twice as many cell wall components.  The main components of rye fiber are arabinoxylan, fructan, glucan and starch.  The fiber content of rye changes upon cooking.

   

Whole grains, such as rye, contain many powerful phytonutrients (Also called phytochemicals). Phyto comes from the Greek word for plant.  Phytonutrients vary but their main function in the plant is to protect the plant from germs, fungi, bugs, and other threats.  Looking at all the different plant foods eaten by man there are 25,000 different phytonutrients. Different plant foods have different phytonutrient.  Each phytonutrient goes to a different organ, tissue or cell and performs a different function. What your body needs is a wide variety of phytonutrients obtained from a wide variety of whole grains. There are more phytonutrients present in whole grain foods than refined flour.  Refining whole grain removes the bran and the germ and leaves the endosperm.  The bran and the germ contain lots of vitamins, minerals and phytonutrients as well as protein, carbohydrates and some fiber. 

One type of phytonutrient abundant in whole rye grains is lignans, which is thought to protect against breast and other hormone-dependent cancers as well as heart disease. Whole grains are rich sources of lignans which have an inverse relationship to cardiovascular-related death.  Lignan (which is an anti-oxidant) is not the same as lignin which is a type of fiber.

Rye and diabetes?

Rye is unusual among grains for the high level of fiber in its endosperm – not just in its bran. Because of this, rye products (even refined rye) generally have a lower glycemic index than products made from wheat and most other grains, making them especially healthy for diabetics. The fiber present in rye leads to a rapid feeling of fullness. Recommended for those trying to lose weight. Whole rye foods can help to prevent high blood sugar levels in diabetic patients, thereby helping with blood sugar control.

The after-meal insulin response could be attributed not only to the fiber content of the rye breads, but also to the fact that the starch granules in rye bread form a less porous and mechanically firmer matrix than in wheat bread. This means a much greater particle size being swallowed when rye bread is eaten compared to wheat, which would slow the rate at which the starch could be digested into sugar.

How does rye prevent colon cancer?

People eating diets high in fiber-rich whole grains consistently have lower risk of colon cancer.  The fiber binds to the cancer-causing-chemicals removing them from the body.

Studies have also shown a connection between breast cancer and fiber. Breast cancer is more common in women eating less fiber from whole grains.

Rye has also been shown to prevent gallstones in women.

How do whole grains increase the health of the heart?

Rye helps lower cholesterol levels. The fiber binds to bile salts and removes them from the body. The body needs cholesterol to make new bile salts. Therefore the blood cholesterol level goes down.

In a meta-analysis of 7 studies including more than 150,000 persons, those whose diets provided the highest dietary fiber intake had a 29% lower risk of cardiovascular disease compared to those with the lowest fiber intake

Bran is rich in vitamins, minerals, and phytonutrients as well as in fiber. The majority of phytonutrients function as antioxidants.  Whole grain rye is an important source of antioxidants. Some examples are vitamin A, C and E, tocotrieonols, selenium, phenolic acids, and phytic acid. The antioxidants vary and are absorbed in different parts of the intestine.  

Whole grains lead to better insulin and blood sugar levels. And rye is the best grain at doing this. In many persons, the risks of atherosclerotic cardiovascular disease, diabetes, and obesity are linked to insulin resistance.

Brief Summary of some medical studies involving rye. All the studies show consuming whole grain rye or other whole grains or even refined rye is good for your health.

RYE REDUCES BODY WEIGHT COMPARED TO WHEAT

Mice consuming the whole grain rye had reduced body weight, slightly improved insulin sensitivity, and lower total cholesterol.

RYE LOWERS INSULIN RESPONSE, IMPROVES BLOOD GLUCOSE PROFILE

This study showed that whole grain rye bread was best at controlling blood sugar and regulating appetite.

RYE BREAD SATISFIES LONGER THAN WHEAT

The rye bread breakfasts had decreased hunger and desire to eat, compared to the wheat bread control.

RYE PORRIDGE MORE SATISFYING FOR BREAKFAST

Rye porridge had prolonged satiating properties up to 8 hours after consumption, compared to refined wheat bread.

WHOLE GRAINS AND FISH HIGHLY PROTECTIVE AGAINST CHILDHOOD ASTHMA

Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%.

FIBER FROM WHOLE GRAINS AND FRUIT PROTECTIVE AGAINST BREAST CANCER

A diet rich in fiber from whole grains, such as rye, and fruit offered significant protection against breast cancer for pre-menopausal women.