Meet eight cereals that invade our table

Marzena7’s photo in Pixabay.    The golden seed is synonymous of a rich and healthy diet, but attention because it has gluten.

Whole-wheat retains all natural nutrients

Triticum is the scientific name from which all species of wheat are derived and which is used in human food through bread, pasta, cakes, etc. But, if for the vast majority of people, the golden seed is synonymous of a rich and healthy diet, there are some people who are intolerant to certain substances of this cereal, such as gluten. It is therefore recommended that in case of doubt or fear you ask for help from a nutrition expert. It is also scientifically proven that wheat in its integral state, instead of refined, presents nutrients that allow our body to better combat the stresses in the digestive system, regulate metabolism, prevent atherosclerosis, type 2 diabetes, obesity, rheumatism and degenerative diseases, such as breast cancer.

Stina_Magnus’ photo in Pixabay.     Oatmeal balls are an example of what you can do with this cereal to have a friendlier diet of your body. Oats can be found in flakes, bran or flour.

Oats combats carcinogenic compounds

It is a hard cereal grain and is able to withstand conditions of cultivation on poor soil, where other types of crops would have difficulty surviving. Oats can be found in flakes, bran or flour and besides being resistant, it has nutrients that are indispensable to our body. In this case, the peeling process does not remove the bran from the germ, thus ensuring that the entire nutrient concentration of the oats remains intact. It is rich in fiber, protein, vitamins, and minerals. Half a cup of oatmeal, or three tablespoons of oat brans every day, are very beneficial to you. It can be consumed for breakfast or meals, for example, along with a salad.

Oats ensure that the body gains allies to control stresses like diabetes, cholesterol, atherosclerosis, or hypertension. And it helps to prevent degenerative disease because, according to experts, the nutrients in oats favor the elimination of the cancerogenic compounds that are formed in the process of digestion of fats.

But be aware that traditional oats have gluten, so if you are intolerant to gluten, you should seek oats without this nutrient in your specialty store.

Adelia Rosalinda’s photo in Pixabay.       Rice is the third most-produced cereal in the world, just behind corn and wheat.

Rice is a source of carbohydrate

A native of Asia, rice is the source of food for a large part of the world’s population. No wonder it’s the third most-produced cereal on the planet, right behind corn and wheat.

China and India are the largest producers of this grain that regardless of being small, medium or long, is rich in carbohydrates, but also provides essential proteins, vitamins, and minerals to our body. Traditionally used in cooking recipes or food products such as milk or rice oil, this cereal also has an active part in beauty products, in animal feed either directly or through by-products such as feed. It is also used to make fertilizers produce electricity through biomass power plants that burn the rice husk, but the grain can also be used for other practices, such as drying electronic appliances or ripening fruit.

But be aware that the common white rice, or refined, has already lost some of its ingredients, unlike what happens with brown rice.

In Portugal, rice consumption is one of the highest in Europe, the latest statistics show that, on average, each Portuguese consumes around 15 kilos per year. A rice-rich diet is a great source of energy because of the high concentration of carbohydrates, but provides nutrients for the body to cope with stresses of cholesterol, diabetes, blood pressure, constipation, digestive, and diuretic, or degenerative disease (bowel or colorectal degenerative diseases).’s photo in Pexels.       Rye flour retains a large number of nutrients after milling and refining because it is difficult to separate the germ from the bran and endosperm.

Rye has a low-calorie level

Longer and slimmer than wheat, with a yellowish-brown or greyish-green color, the rye grain is scientifically known as Secale cereale. It is widely used in the preparation of rations, flours (to make bread or cakes), beer, whiskey, and vodkas, or in the feeding of animals through fodder or hay. In milling and refining, unlike wheat, it is difficult to separate the germ from the bran and the endosperm of the rye, so the flour normally retains large numbers of the nutrients.

In human feeding, it is necessary to warn that it is indicated, as long as, the person is tolerant to gluten. In that case, rye is recommended for diabetics, hypertensives, and athletes as it is rich in fiber, minerals and low in calories. Rye consumption strengthens artery flexibility, aversion to arteriosclerosis, hypertension, constipation, improve digestion and metabolism, reduces the possibility of asthma and prevents colon degenerative disease.

congerdesign’s photo in Pixabay.         Barley has a deep nutty flavor and is rich in fiber, vitamins, and minerals.

Barley is the fifth most produced cereal in the world

It is a distant cousin from wheat, native of Asia and Africa, its grain has a deep nutty taste and is rich in fiber, vitamins, and minerals. It is the fifth most produced cereal in the world and is a source of food for the human being (bakery, pastry, pasta and also an ingredient of beer) and animals, and can also be consumed in grain, bran, soluble flour (kind of coffee ), tea or capsules.

But beware because barley contains gluten, so it should not be consumed by anyone who is allergic.

For most people, the benefits go through the reinforcement of the immune system, it increases digestion ease, control cholesterol, diabetes, hypertension, prevents obesity, arthritis, impotence, kidney and skin stresses (blocks premature aging and stimulates the growth of hair and nails) as well as colon degenerative disease.

Altamir Lavoratti’s photo in Pixabay.       Corn is the most popular cereal in the world, but most of it is produced through genetically modified seeds that have a harmful impact on humans and the environment.

Corn is in the hands of genetic science

A native of Mexico, it grows in spikes, each covered by several rows of yellowish grain, although it may assume other colors, which are protected by silk that forms a bark to envelop the whole pear. This is corn, the most popular cereal in the world and also the most produced, in large part, about 70%, thanks to the genetic mutation that since the middle of the last century has been introduced and whose real impact on the human being and the environment still is not fully known.

Corn is assumed to be one of the most nutritious foods in existence, largely because of the majority of the amino acids it contains. Perhaps for this reason, in the early days, it was known as the sustenance of life, not only for the human being but for the animals in general. The gold barn plays an important role in boosting immunity, preventing digestive stresses, colitis, cholesterol, diabetes, hypertension, osteoporosis, epilepsy, acts as an anticancer agent and also halts Alzheimer’s disease and aging. However, the genetic changes introduced now raise many doubts about the benefits of corn.

Luis Iranzo Navarro-Olivares’s photo in Pixabay.       Buckwheat contains no gluten and can be found, for example, in pasta.

Buckwheat is a beacon for those allergic to gluten

It is from the Polygonaceae family, but it is not a grass, like the traditional wheat, and is also known as buckwheat. It has a nice nutty taste and does not contain gluten. It is sold raw or roasted and contains eight types of amino acids, fundamental to our body, besides being a source of fiber and vitamin B, magnesium, copper, calcium, manganese, phosphorus and flavonoids that act as antioxidants. According to experts, buckwheat helps lower blood sugar, control diabetes, lowers blood pressure and lowers bad blood cholesterol.

Bishnu Sarangi’s photo in Pixabay.       Millet is used in the making of bread, potatoes, cakes, various dishes, and desserts.

Millet is rich in minerals

It is from the corn’s plant family, from Asia and North Africa, millet is a cereal older than rice, barley, wheat or rye. It is highly nutritious, smooth, contains lots of fiber and also easy to digest. In human food is used in the confection of bread (in Asia and India), potatoes, cakes, and various dishes and desserts, in addition to being common in the feeding of birds and other animals.

Millet has only 3% fat, 15% protein, B-complex vitamins, essential amino acids, lecithin, some vitamin E and has high amounts of minerals such as iron, magnesium, phosphorus, and potassium. It is the only alkaline cereal and does not contain gluten, which is a great ally for those allergic to this property.

Millet benefits digestion, nausea, sleep stress, prevention of osteoporosis thanks to the high calcium content, controls diabetes, cholesterol and anemia, strengthens the nervous system, and acts on the skin, nails, and tooth enamel.


This text is an awareness. According to the season of the year and the moment in which you are, it is up to each one to feel if they should consume this food. The dosage and frequency depend on the nature and physical condition of each Human Being.

Feel more about cereals in:

Cereals should have an important presence in our diet