Superfoods carbs are mostly carbs from vegetables (sweet potato included), fruits, legumes and seeds. However, there are several Superfoods in the “regular” carbs section. You can eat buckwheat, quinoa, brown rice, oatmeal, millet and some other non-gluten grains like teff or amaranth. I’m eating oatmeal for breakfast every other day, with some sunflower seeds, cinnamon, raw honey and flax meal. Optionally, you can add cocoa powder to this mixture, almonds, pumpkin seeds, chia seeds or hemp seeds instead of sunflower seeds and flax meal. Or you can prepare oatmeal with yogurt and add whatever superfoods you feel like (seeds, berries etc.).
When you compare these different types of carbs, you will see that you get different benefits. For example, Quinoa has more proteins and it’s a complete protein (contains all essential amino acids), has more fiber, more minerals then others. Buckwheat has way more antioxidants. Brown rice beats other because it has more B3, zinc and selenium than others. All in all, they’re all perfect choices and just keep rotating them in order to reap all the benefits.
Brown Rice – Brown rice is rich in selenium, manganese, fiber, anti-oxidants, helps stabilize sugar level (thus helping with diabetes), lowers cholesterol and it’s a good source of phytonutrients.
Quinoa, Teff – Quinoa is one of the most protein-rich foods we can eat because it contains all nine essential amino acids. It has lots of fiber which helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels. Quinoa contains iron and lysine, magnesium, riboflavin and manganese. Teff has high levels of calcium, fiber, iron and protein.
Millet – Millet contains copper, phosphorus, manganese, soluble fiber and magnesium. It’s good for your heart, lowers diabetes, lowers cholesterol, is gluten free, helps prevent gallstones, it’s alkaline by its nature and it’s high in antioxidants.
Oatmeal – Oatmeal is full of manganese, molybdenum, phosphorus, copper, lignans, biotin, folate, avenanthramides (antioxidant), magnesium, fiber, Vitamin B1, zinc and protein. Oatmeal stabilizes blood sugar and reduces risk of diabetes, it removes bad cholesterol, it is gluten free, protects against heart decease, lowers blood pressure and prevents arteries from hardening.
Buckwheat was the thing I tried only once or twice in my life and I didn’t liked it, the taste was too strong and weird and the kitchen smelled bad after cooking buckwheat. A coworker from Ukraine was eating it on a daily basis and it looked different from buckwheat I tried. She ate it as a snack and as a main starch in her lunch box. Buckwheat I tried was brownish and has strong taste; hers was pale and tasted great; it had very neutral nutty taste. So, she explained to me that I was using toasted buckwheat, also called kasha, and that she used natural raw buckwheat, which is pale greenish. And she showed me the perfect way to cook it in the office environment. She has bought herself a medium size thermos bottle, she’d add 4-5 tablespoons of raw buckwheat in the thermos bottle, pour boiling water into the bottle and she’d quickly shut the bottle. And that’s it. After one and half or two hours she’d have a perfect batch of cooked buckwheat. So, I have bought myself a thermos bottle and did the same and since then my typical office mid-morning snack was 1 cup of cooked Buckwheat – 155 calories. Buckwheat is gluten free, it is high in fiber and protein and it’s a good source of iron and magnesium.
Buckwheat is gluten free, it is high in fiber and protein and it’s a good source of iron and magnesium.
•Buckwheat is rich in B vitamins as well as phosphorus, magnesium, iron, folate, zinc, copper and manganese.
•Buckwheat is high protein; the protein found in buckwheat contains the eight essential amino acids.
•Buckwheat is high in fiber. A single cup of cooked Buckwheat – 155 calories groats contains over 4 grams of dietary fiber.
•Buckwheat is a good source of Alpha-Linolenic Acid, which is one of the two essential fatty acid that is important for good health.
•Buckwheat lowers glucose levels and is beneficial for managing diabetes.
•Buckwheat has been found to lower blood pressure and reduce cholesterol.