Editor’s note: I use einkorn when I can afford it. Love it!
August 2, 2017
The Western diet is rich in wheat products, such as breads, pastas and pastries. Wheat is also added to many processed foods. Unfortunately, a large share of the population experiences negative health effects when eating wheat gluten. Anyone facing gluten intolerance or sensitivity can turn to gluten-free superfoods as an ideal wheat substitute.
Finding the Perfect Wheat Substitute
Luckily, we are learning new ways that we can reduce the effects of gluten intolerance. First, you can opt for wheat foods with less gluten. Dr. Josh Axe suggests soaking, sprouting, fermenting and lightly cooking wheat products to greatly reduce their gluten content.
Second, you can start using einkorn wheat. Farmers have harvested einkorn for over 10,000 years. It is highly nutritious and doesn’t contain the gluten peptide that is in modern wheat. You can learn how to cook some delicious foods with einkorn in the book Einkorn: Recipes for Nature’s Original Wheat.
Finally, there are several nutritious gluten-free superfoods that make the perfect wheat substitute. With these alternatives, you can still enjoy pasta, bread and baked goods, just without the gluten.
Teff is considered an up-and-coming superfood. It is a great wheat substitute. It is native to Ethiopia and grows well in dry climates. Moreover, it is versatile in cooking. Teff flour makes yummy desserts, pancakes and pastries.
Most importantly, teff has 50 percent more protein, five times the fiber, and 25 times more calcium than brown rice. As well, it offers a great combination of eight essential amino acids needed for the body’s growth and repair. In addition to calcium, it has high amounts of other minerals such as iron, phosphorous and magnesium. It is also high in Vitamin C.
It doesn’t matter if you think quinoa is a seed or a grain, this widely popular grain is a delicious and highly-nutritious substitute for modern wheat. Native to South America, it is one of the best sources of vegan protein. It is also high in calcium, fiber, antioxidants, essential amino acids and other nutrients.
Food producers are now offering pastas and flours made out of quinoa. In addition, cooked whole-grain quinoa makes a great side dish and acts as a substitute for pasta in an entrée dish.
Hemp seed is one of the best sources of easily-digestible vegan protein. It is also high in calcium, zinc, fiber, vitamin E and antioxidants. Finally, it offers all the essential omega-3 and 6 fatty acids, as well as all ten essential amino acids.
You can use hemp flour and protein powder to make delicious brownies, energy bars and muffins. Remember, hemp food products are different from what you will find in medical cannabis baked goods. So, using hemp seed flour as a wheat substitute in your baked goods won’t get you high.
What About Brown Rice?
People perceive brown rice as a healthy alternative to wheat. Yet, nutritionally, it does not stack up to superfood status of the three foods mentioned above. In addition, brown rice is full of phytates and lectins. These substances bind to vitamins and minerals like zinc, copper, iron, magnesium, niacin and calcium, preventing them from being absorbed.
Overall, integrating einkorn, teff, hemp and quinoa into your diet and ditching modern wheat are a fantastic approach to improving your health.
About the Author
Anna Hunt is the founder of AwarenessJunkie.com, an online community paving the way to better health, a balanced life, and personal transformation. She is also the co-editor and staff writer for WakingTimes.com. Anna is a certified Hatha yoga instructor and founder of Atenas Yoga Center. She enjoys raising her three children and being a voice for optimal human health and wellness. Visit her essential oils store here.
This article (Gluten-free Superfoods That Make a Perfect Wheat Substitute) was originally created and published by Waking Times and is published here under a Creative Commons license with attribution to Anna Huntand WakingTimes.com. It may be re-posted freely with proper attribution, author bio, and this copyright statement.
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