Be careful, gluten: is it found in buckwheat, oatmeal, millet and rice?

Taking care of your health and appearance is a trend today. Many people refuse familiar products that were previously considered completely harmless. For example, there is a current trend not to use products that contain gluten. Gluten-free diets are constantly talked about on TV and written on the Internet.

From the article you will find out whether gluten is harmful and whether it is found in rice, buckwheat and other cereals.

Chemical composition and beneficial properties of buckwheat, rice, oatmeal and millet

Buckwheat is full of useful minerals and vitamins. It contains:

• B vitamins – maintain water-salt balance in the body;
• tocopherol – has a beneficial effect on the condition of the skin and hair;
• rutin – takes care of the functioning of the heart and thyroid gland.

Buckwheat contains phosphorus, calcium, potassium and magnesium. These microelements have a positive effect on the functioning of the central nervous system, dental health, and normalize blood pressure.

100 g of boiled cereal contains about 110 kcal, BJU:

• proteins – 12.5 g;
• fats – 3.3 g;
• carbohydrates – 60 g.

Rice improves brain function and fills the body with energy for the whole day. It contains:

• B vitamins – responsible for the functioning of the nervous system;
• vitamin E – activates the functioning of protein in the body;
• Vitamin PP – restores lipid metabolism.

There are dozens of varieties and varieties of rice, and each is beneficial for the human body in its own way. Depending on the variety, the calorie content of dry rice ranges from 300 to 350 kcal, BJU:

• proteins – 2.2 g;
• fats – 0.5 g;
• carbohydrates – 25 g.

Oatmeal is considered the ideal balanced breakfast. It contains magnesium, iron, calcium, iodine and phosphorus. Vitamins in oatmeal: B vitamins, retinol, tocopherol, nicotinic acid. These vitamins have a positive effect on the appearance of skin, hair and nails.

Oatmeal contains about 350 kcal per 100 g. BZHU:

• proteins 17 g;
• fats 7 g;
• carbohydrates 66 g.

Millet removes toxins from the body, cleanses the liver and blood vessels, and has a positive effect on the functioning of the heart. Copper, potassium, magnesium are contained in this cereal. It contains a lot of dietary fiber, which has a beneficial effect on the functioning of the digestive system.

100 g of millet contains approximately 350 kcal, BJU:

• proteins 13 g;
• fats 3.5 g;
• carbohydrates 77 g.

Oatmeal, buckwheat, rice and millet contain many useful substances, so it is better to teach children to eat these cereals from early childhood.

What foods contain gluten?

Gluten is a plant protein, which consists of glutenin and gliadin. It is found in cereals and has the properties of gluten. Translated from English “glue” means glue.

Rye, wheat and barley more than 70% consist of this vegetable protein. Under its action, baking dough rises when preparing pasta, baked goods, and ready-made breakfasts.

Gluten works as a thickener, which is why it is often added to yogurts, sauces and ketchups.

Products containing gluten:

• bakery products;
• oats, barley;
• canned products;
• sausages;
• sauces and yoghurts;
• ice cream.

Is there gluten in buckwheat, rice, oatmeal and millet?

It’s quite easy to check which foods contain this vegetable protein. When a substance containing gluten comes into contact with iodine, it turns black or dark blue. So at home you can find out where gluten is contained and where it is not.

Let's take a closer look at whether buckwheat contains gluten or not. Buckwheat has long been considered one of the healthiest cereals. It contains a huge amount of useful vitamins and minerals. To make it clear whether buckwheat contains gluten, let’s talk about the botanical origin of this cereal.

Buckwheat is a relative of sorrel and rhubarb and is not related to cereal crops, which means it does not contain gluten. Therefore, those following a gluten-free diet can include it in their diet.

Rice also does not contain this vegetable protein. Brown and wild rice, which are practically unprocessed, are considered the healthiest.

Millet also does not contain gluten, and porridge made from this grain is a mix of proteins, fiber, vitamins and complex carbohydrates, which satiate the body for a long time.

But oatmeal contains gluten. Is gluten in oatmeal harmful? By itself, no. Its composition differs from the vegetable protein found in wheat. If you do not have a disease associated with gluten intolerance, include it in your daily diet, it will only benefit the body.

Note. Even people who suffer from gluten intolerance (a disease called celiac disease) can eat oatmeal from time to time. Due to its low gluten content, oatmeal is considered a harmless food for people with this disease.

Gluten-free porridges

If you are on a special diet for health or other reasons, include gluten-free cereals in your diet. Apart from buckwheat, rice and millet, gluten is not contained in corn grits, in quinoa and amaranth.

Another option is porridge intended for children's and dietary nutrition. They do not contain vegetable protein; the composition of children's cereals meets recognized quality standards.

Advice. Carefully study the ingredients of the products you buy. Unscrupulous manufacturers hide plant protein by calling it “modified starch” (from wheat) or “hydrolyzed protein.”

Is there starch in buckwheat, rice, millet and oatmeal and in what quantity?

Starch is a complex carbohydrate. It is found in almost any vegetable and fruit, but in different quantities. How quickly or slowly starch is absorbed in the human body depends on the degree of its processing.

Important. People suffering from high blood sugar should avoid eating foods containing starch. It has the ability to quickly break down and turn into glucose.

Almost all legumes and grains contain starch. When wheat is ground into flour and baked goods are made, starch is converted into a more easily digestible form. Therefore, baked goods or bread that do not even contain sugar can raise blood sugar in a matter of minutes.

Interesting fact. Whole grain bread contains much less starch. It is more difficult for the human body to digest such starch, it takes much longer, and some of it is not absorbed at all. This starch is called resistant starch: it can lower blood sugar levels.

There is starch in buckwheat. 100 g of buckwheat contains about 64 g of starch. Rice cereal contains a little more starch - about 80 g of starch per 100 g of product. Oatmeal and millet contain approximately the same amount of starch - about 60 g.

This carbohydrate is found in many foods that we eat. Eating large amounts of starch can increase blood sugar, which is harmful to health. If foods containing starch are present in your diet in minimal quantities, this will only be beneficial.

Why is gluten harmful and what are its benefits?

About 1% of people around the world have to deal with a disease called celiac disease. Celiac disease is gluten intolerance. The essence of the disease: the body fights the protein, which it perceives as a foreign element.

The main danger is that the immune system fights not only the protein itself, but also the tissues that are nearby. Therefore, the stomach, digestive tract, joints and even the brain are affected.

People suffering from celiac disease are forced to follow a gluten-free diet.

In small amounts, gluten will not cause any harm to a healthy human body, especially if it is a protein found in oatmeal and not in fresh baked goods.

Beneficial properties of gluten:

• normalizes hemoglobin levels;
• strengthens bone tissue;
• increases immunity;
• supports the functioning of the gastrointestinal tract.

Nutritionists and medical professionals still cannot agree on whether plant protein is dangerous for healthy people. Some of them believe that many people have a gluten sensitivity that people don't even know about until they get tested.

How do you know if you are gluten intolerant? There are several signs to look out for:

• abdominal pain;
• vomit;
• sudden fluctuations in appetite;
• joint pain;
• mood swings.

The main symptom in children is a lag behind the norm in weight and height. Also, vegetable protein in the diet of young children can cause severe allergies.

To be completely sure, it is recommended to undergo an immunological test: have your blood serum tested for genetic markers.

Advice. Don't experiment with gluten-free diets on your own. Without enough gluten, the body ceases to receive the required amount of vitamins B, D, iron and magnesium.

Conclusion

Moderate consumption of plant protein is definitely beneficial, but only if you do not suffer from celiac disease. Don't follow diet trends, it can be harmful to your health. If you want to change your diet, first undergo a medical examination and make sure your body is ready for this.