Two Super Grains for Working People
Juggling between family, friends, and career, we are losing on the basics. Replacing sleep with late-night presentations, light meals with business dinners (and alcohol), salads and whole grains with processed “fast” food. No wonder we are left with aches, hair-fall, dull skin and much more.
To break this vicious circle that’s leading us to nowhere good, taking steps, however small they are, is the need of the hour. And to make it easier for you, Freshmen’s Valley in its constant endeavor to keep you fit, has brought for you information on two simple looking, and easy-to-cook power-grains that can help you maintain your health and improve your stamina to help you reach greater heights in your career.
1st Super-Grain: BULGUR
Widely used in Middle East, North Africa and India, and known as cracked wheat in many nations, bulgur is a type of whole wheat durum grain. Not stripped of its bran and germ, it is a healing diet, nurturing the body from within. Few other benefits of bulgur are:
- Is low in fat.
- High in minerals like manganese, magnesium, and iron.
- Supplies important phytonutrients along with antioxidants that lower inflammation and prevent free radical damage.
- Strengthens immunity against health conditions like cancer, heart disease, digestive disorders, diabetes, and obesity.
- High in fiber, helps maintain regular bowel movements, and detoxes the body of toxins.
- High in protein, and heart-healthy nutrients like niacin, vitamin B6, and betaine.
- Balances the body’s pH level.
- Slows down absorption of sugar.
Bulgur has fast cooking time, and is a versatile grain that can be used in soups, salads, whole grain bread, pilafs, side dishes like Tabbouleh and kibbe, porridge, etc.
While bulgur is full of goodness, it contains few oxalate compounds that can increase the amount of calcium the body releases in urine, and therefore must be avoided if you have kidney stones. Also, it contains gluten and should be avoided completely by people who have celiac disease, gluten sensitivity, FODMAP intolerance, or leaky gut syndrome.
Moderation is the key to enjoy bulgur’s benefits to the max!
2nd Super-Grain: QUINOA
A 7,000 year old grain, quinoa originated in South America before spreading across the world because of its unique nutritional profile. Few of its benefits are:
- Contains all nine essential amino acids, making it a complete protein.
- Is gluten-free.
- Has insoluble fiber, ideal for a healthy digestive system.
- Has high levels of heart healthy fats.
- Reduces cholesterol and blood pressure levels.
- Reduces overall systemic inflammation, and decrease risk of chronic diseases.
- A specific type of antioxidant present in quinoa, flavonoid, helps prevents cardiovascular disease, cancer, osteoporosis, and diabetes.
- Good source of vitamins and minerals like calcium, zinc, riboflavin, magnesium, and iron, and B-vitamins such as riboflavin and folate.
- Increases the feeling of satiety.
Quinoa can be easily substituted for rice, pasta, or any other grain, in casseroles, soups, porridges, or other side dishes. Its flour can be used to make pasta and pancakes, especially beneficial for people allergic to gluten. Boost its flavor by cooking it in beef, chicken, or vegetable broth instead of plain water, and for an added punch of nutrients.
As quinoa is high in phytic acid, which decrease mineral’s absorption, it must be soaked in water prior to use. For one cup of quinoa, take 2 cups of water with 1 tbsp of fresh lemon juice, and soak for 12-24 hours.
For a balanced diet, keep your diet options diverse. These super-grains will help you reach your goal of a healthy body and mind, even when you are busy with work.