Researchers at Harvard found that a diet high in protein and replacing refined carbohydrates (that is, rolls and cakes) is not only good for the body, but also helps you stay full much longer.
What does it mean? If you are feeling the first signs of hunger, it is better to fortify yourself with a handful of nuts than to gobble up a few slices of chocolate.
From this follows another pleasant paradox: The more attention you pay to a healthy diet, the fewer breakdowns occur. After all, if lunch contains enough nutrients, hunger won’t return for a long time and you won’t want to eat chips anymore.
For vegans and vegetarians, it is important to learn how to get the right amount of protein from plant sources. But what if you’ve had enough of rice and buckwheat? Meet some new friends.
I bet you haven’t even heard of some of them. Adding these cereals to your diet (as the basis for soup, a second course, or even a salad) will bring up to 10 grams of protein to your piggy bank.
By the way, in addition to protein, they contain many other useful elements such as B vitamins, vitamin C, iron, calcium, magnesium and others. Look how you look at it, all solid benefits. So, it’s time to get to know each other better.
Well, many people are already familiar with this cereal, but how often does it come to our table? By the way, quinoa is a seed, not a grain.
A cup of boiled quinoa will provide 8 grams of protein. The cereal is rich in nine essential amino acids, and it’s also a good source of iron and magnesium. A perfect vegetable friend! Gluten free.
Amaranth
Once revered by our ancestors, amaranth is making a comeback in the diet of modern man. Amaranth, like quinoa, has many essential amino acids.
In addition, it has 3 times more fiber than wheat, while amaranth is much easier to digest (a reason to try amaranth flour in business). It’s gluten-free.
Kamut
It is a distant ancestor of modern wheat, but kamut grains are much larger in appearance. The culture of its use dates back several thousand years.
Kamut is called the wheat of the prophet because, according to one legend, it was the grain Noah brought onto his ark.
One cup of boiled kamut will provide you with as much as 10 grams of protein. Technically this crop contains gluten, but people with partial gluten intolerance have no reaction to it.
Teff
This crop, popular in Africa (they bake something like pancakes out of it) is now grown all over the world. A cup of cooked teff kernels contains 10 grams of high-quality protein.
But this is just the beginning: teff is a source of B vitamins, iron, calcium, zinc, magnesium and other elements. In addition, this grain has a positive effect on the gut microbiome and contains almost no phytic acid. It also contains no gluten.
Millet
It is another ancient crop rich in protein. Compared with other grains, millet has a low glycemic index.
It is also a good plant source of iron: researchers have found a link between increased hemoglobin levels and the consumption of millet.
Putting all three characteristics together, we can say that millet is an ideal helper for those who need to maintain high energy levels throughout the day. It does not contain gluten.
Kinoa
Well, many people are already familiar with this cereal, but how often does it come to our table? By the way, quinoa is a seed, not a grain. A cup of boiled quinoa provides 8 grams of protein. The cereal is rich in nine essential amino acids, and it’s also a good source of iron and magnesium. A perfect vegetable friend! Gluten free.</div>
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