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Feb 22, 2023

Supergrains: oat, quinoa and emmer

Oat, quinoa and emmer: these supergrains are rich in important nutrients for our body. Read the article to learn more

In one of the past article we talked about superfoods (click here if you missed it), which are foods rich of important nutrients for our body.

In this article we are going to explore a sub-category, the one of supergrains, which includes different types of cereals, grains and pseudo-grains. 



Oat is mainly known for making porridge, but it can be easily found in the form of flour, or flakes, also in biscuits, cereals, pancakes or bars. It is a whole grain rich in fiber, mineral salts, vitamins and antioxidants, and being gluten-free, it is a food that can also be safely consumed by celiacs. 
Oat has excellent nutritional values, in fact, 100g of oats contain 523mg of phosphorus, 178mg of magnesium, 5mg of iron and 4mg of zinc. In terms of macronutrients, however, oat is made up of 67g of carbohydrates, 17g of protein, 7g of fat and 11g of fibre. Furthermore, it is rich in avenanthramides, a category of antioxidants that help reduce blood pressure by increasing nitric oxide. 
Thanks to the presence of beta-glucans, this cereal is able to prolong the sense of satiety, which is why it is often recommended for those who are trying to lose weight. 
Finally, oat contains high quantities of essential amino acids: essential amino acids are essential substances for a correct protein synthesis to take place, and the fact that this cereal is rich in them, makes it an excellent food even for vegans and vegetarians. 



It is mainly consumed as a substitute of different types of cereals but few people know that in reality quinoa is not a cereal, but seeds of a plant called Chenopodium Quinoa which mainly grows in South America. 
From a nutritional point of view, quinoa is very similar to grains; in fact it is rich in starch, dietary fiber and some types of mineral salts and vitamins. From a nutritional point of view, 100 grams of quinoa contain approximately 321kcal, 64g of carbohydrates, 14g of proteins, 7g of fats and 11g of fibres. 
Quinoa differs from most plant foods thanks to the high amount of essential amino acids it contains. Especially for those who are vegan or vegetarian, quinoa could be an excellent food to include in the diet for two reasons: the first is because our body is not able to autonomously synthesize this type of amino acids, consequently it is essential to integrate them through proper nutrition. The second, however, concerns the fact that these amino acids are mainly present in foods of animal origin, such as meat, fish, eggs and dairy products. 

To conclude, quinoa, is rich in antioxidant substances of the flavonoid family, known because of their anti-inflammatory, antioxidant and anticancer effects. 



Emmer is a cereal that can be easily found in the form of grain or flour. Thanks to its versatility it can be used both in the preparation of sweet recipes, such as cakes, cereals or biscuits, and savory ones, such as soups, bread sticks or salads. 
From a nutritional point of view, per 100g it contains 67g of carbohydrates, 15g of proteins, 2.5g of fats and 7g of fibres. The high amount of fiber makes it a low glycemic index food, optimal for diabetics thanks to its ability to control blood sugar spikes. 
Being a cereal rich in magnesium, emmer is often recommended for those who practice an intense sporting activity, as well as improving the functioning of the nervous system and the muscular system. 
Finally, thanks to vitamin B2, if taken regularly emmer helps prevent cellular aging and counteract the symptoms of migraine. 

To learn more about: oat click here , quinoa click here , emmer click here 

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