Allergy-Proof Your Life. Michelle Schoffro Cook

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СКАЧАТЬ a much better option than white rice. Unlike white rice, it offers you vitamin E (important for healthy immunity, skin, and many essential functions in your body) and is high in fiber. White rice is stripped of its fiber and most nutrients too. In its whole brown rice form, it contains high amounts of the minerals manganese, magnesium, and selenium. It also contains tryptophan, which helps with sleep. Brown rice can easily replace white rice in almost any recipe—soups, stews, and as a base for curries.

      Buckwheat

      Unrelated to wheat, buckwheat is actually not a grain at all but rather the seed of a plant related to rhubarb. As is often the case with seeds, buckwheat’s nutritional value surpasses grains. It is low on the glycemic index, preventing rapid spikes in blood sugar that cause inflammation, mood swings, and weight gain. Buckwheat has more protein than corn, millet, rice, or wheat and is high in the amino acids lysine and arginine, both of which tend to be deficient in grains and are essential for a healthy heart and strong immunity to illness. It is naturally gluten-free, making it an excellent option for celiacs, those with gluten allergies, or anyone trying to avoid gluten. Because of its amino acid content, it can boost the protein content of beans and grains eaten in the same day. Buckwheat is unsurpassed in its ability to normalize cholesterol levels.

      In addition to being low glycemic, its protein and fiber content help normalize blood sugar levels. Research published in the Journal of Agricultural and Food Chemistry showed that a single dose of buckwheat seed extract lowered high blood glucose levels by 12 to 19 percent within 90 to 120 minutes. Buckwheat has been shown to work in the same way as hypertension drugs, reducing levels of angiotensin converting enzyme (ACE), reducing hypertension without the nasty drug side effects. It is also a good source of tryptophan, which helps ensure a sound night’s sleep. It is high in rutin, a natural flavonoid that helps extend the activity of vitamin C and other antioxidant nutrients. One cup of cooked buckwheat contains about eighty-six milligrams of magnesium—which boosts heart and muscle health and is necessary for the proper functioning of hundreds of enzymes in the body and, therefore, hundreds of processes. A study published in the Journal of Gastroenterology showed that a diet high in insoluble fiber like that found in buckwheat can help women avoid gallstones. The study was conducted on women, but the results are likely the same for men. One cup of cooked buckwheat contains almost 20 percent of your required daily intake of fiber. Diets high in fiber have been shown to significantly reduce the risk of colon cancer.

      Use buckwheat flour along with your flour of choice to make pancakes, bread, muffins, and other baked goods. A traditional preparation of kasha (roasted whole buckwheat) is prepared in a stock of onions, parsley, and olive oil. Cook on its own or with equal parts of oats (gluten-free oats if you want a gluten-free breakfast), and top with berries as a hot breakfast cereal. Add cooked buckwheat to soups or stews to add flavor and nutrition. It cooks in under twenty minutes, making it a much healthier alternative than white rice and much faster than most whole grains.

      Kamut and Spelt

      Kamut and spelt are ancient grains that are part of the wheat family. Sometimes people with wheat allergies can tolerate kamut or spelt. Both of these tasty grains have higher nutritional value than whole wheat. Spelt is packed with the minerals manganese, magnesium, and copper and also contains high amounts of the mood-regulating and energy-boosting B-vitamins niacin, thiamine, and riboflavin. Choose kamut or spelt bread or pasta to replace white options. Kamut and spelt contain gluten and should be avoided if you suspect you have gluten sensitivity.

      Oats

      Oats are good for your body in many ways. They help stabilize blood sugar and lower cholesterol, and they are high in protein and fiber. Oats are available in many forms, including instant, steel-cut, rolled, bran, groats, flakes, and flour. The best options are the less refined ones like steel-cut, rolled, flakes, and bran. Oat flour is an excellent substitute for wheat flour in baking recipes. A good source of minerals like manganese, selenium, magnesium, and the sleep aid tryptophan, oats have been shown in many studies to also assist with lowering cholesterol and reducing the risk of heart disease. Although oats are naturally gluten-free, be sure to choose certified gluten-free oats if you are sensitive to gluten.

      Quinoa

      Quinoa, a staple of the ancient Incas who revered it as sacred, is not a true grain but rather a seed. Surprisingly, it is related to spinach and Swiss chard. If you’re not already enjoying this delicious food, there are many reasons to start. Because quinoa does not contain gluten, it is a good choice for anyone suffering from allergies. Unlike wheat, which is mucus forming, quinoa does not have the same mucus-forming properties. What’s more, most grains lack one or more of the essential amino acids, making them incomplete. But quinoa packs an amino acid punch: it is a complete protein and is rich in nutrients, including manganese, iron, magnesium, B-vitamins, and fiber. In studies, quinoa is a proven aid for migraine sufferers, likely due to its magnesium and riboflavin content. Magnesium helps relax muscles, and riboflavin helps reduce the frequency of migraine attacks and improves energy metabolism within brain and muscle cells; this is valuable if your allergies are linked to migraines or headaches. And like most whole grains, it lessens the risk for heart disease. Quinoa also contains the building blocks for superoxide dismutase—an important antioxidant that helps protect the energy centers of your cells from free-radical damage. This enzyme also helps reduce the risk of free-radical damage linked to allergies. As if that weren’t enough reasons to love this tiny seed, quinoa lessens the risk for heart disease and helps with heart arrhythmias.

      Wild Rice

      Not a true grain, wild rice is actually a type of aquatic grass seed that is native to the United States and Canada. It tends to be a bit pricier than other grains, but its high protein content and nutty flavor make wild rice worth every penny. It’s an excellent choice for people with celiac disease or those who have gluten or wheat sensitivities. At eighty-three calories per half cup of cooked rice, it also has a lower caloric content than many grains. And wild rice is high in fiber. Add it to soups, stews, salads, and pilaf. It’s important to note that wild rice is black. There are many blends of white and wild rice, which primarily consist of refined white rice. Be sure to use only real wild rice, not the blends.

      COOKING GUIDE FOR WHOLE GRAINS

      The following water amounts and cooking times are based on one cup of grain. As for all whole grains, add water and grain in a pot and bring to a boil. Once boiling, reduce to low heat to simmer for the amount of cooking time specified.

       Barley (pearled): three cups water, fifteen minutes cooking time

       Brown rice: two cups water, forty-five minutes cooking time

       Buckwheat: one-and-a-half cups water, twenty minutes cooking time

       Oats (quick cooking): two to three cups water, twelve to twenty minutes cooking time

       Oats (rolled): two to three cups water, forty to fifty minutes cooking time

       Quinoa: two cups water, fifteen minutes cooking time

       Wild rice: three cups water, fifty to sixty minutes cooking time

       Kamut and spelt can be cooked as whole grains but are most commonly used as whole-grain flour in breads and other baked goods.

      FATS: THE GOOD, THE BAD, AND THE UGLY

      Most packaged, processed, prepared, or fast foods actually contain unhealthy fats from margarine, lard СКАЧАТЬ