Carbohydrates and Grains – What You Should Know About Them

Cereals are the most important staple food for humans and an essential part of a healthy diet . It is distributed all over the world and provides us with the most important nutrients, depending on the type of grain. All cereals, from wheat to rye to oats and rice, contain carbohydrates and provide healthy plant protein as well as numerous vitamins and nutrients.

In our post, you will learn everything you need to know about this diverse food.

The history of cereals

The cultivation of grain dates back several thousand years before Christ's birth. Planting began in the Middle East, and only later did grain cultivation also reach Europe. The fact that humans became sedentary and no longer traveled as hunter-gatherers is strongly associated with the domestication of cereals.

Cereal farming – cultivated cereals instead of natural cereals

The grain, as we know it today, has little to do with the sweet grasses that were originally grown. Cereal cultivation began with the original forms of wheat: emmer and einkorn. At each harvest, the particularly high-yielding plants were sorted out so that only the best grains were grown.

The goals behind breeding have changed over the years. While the focus was initially on good harvestability, later priorities included improving resistance and changing grinding and baking properties.

Today, grain in its various forms is spread around the globe and is one of the most important foods in the world. However, one can no longer speak of a natural grain because it has been manipulated by human hands for thousands of years.

Cereal cultivation today

In 2019, 605 different cereals were marketed in Germany. The main types are wheat, barley, rye, triticale, and oats. With today's cereals, the yields are much higher than with ancient cereals. In order to increase the yield even further, genetic engineering processes are often used.

Which countries lead in grain production?

The two most important countries for grain cultivation are China and the USA. These two countries are responsible for half of the world's grain production. India comes third. In Europe, Ukraine, France, and Germany lead in grain production.

What types of cereals are available?

There are many types of cereals that are of varying importance in different parts of the world.

Wheat

Wheat is one of the most important grains, of which millions of tons are processed today. The grain has been cultivated and used for thousands of years. Most of the wheat grown in Germany is winter wheat, which is sown in autumn. The following representatives belong to the wheat cereal:

Wheat is the most important grain for German baked goods because the flour is used, for example, for rolls, cakes, cookies, or white bread. Today, wheat is extremely highly bred and has little to do with virgin grain. Some people react to the constant change and further development of the grain with intolerances.

Rye

Along with wheat, rye was the second most important grain in the Middle Ages. Like wheat, it was grown to bake bread, for example. These rye species are available:

In the past, rye was used as livestock feed; today, it is mainly used to bake bread. Rye is considered a particularly robust grain, which neither pests nor sub-optimal soil conditions can harm.

Barley

There are also numerous representatives of barley. At this point, however, we only mention two of the cereal genus since barley only plays a marginal role in the food industry.

A distinction is also made between winter cereals and summer cereals for barley. While winter barley is mainly used as livestock feed, summer barley is used for human consumption by breweries that produce malt from it. Otherwise, the grain is of minor importance. The barley is particularly adaptable and copes well with different weather conditions and soils.

Millet

Millet belongs to the family of sweet grasses and is the oldest known grain. It contains particularly many nutrients and is known for its health-promoting properties. The grain can usually be bought without a shell as golden millet. It is often used for gluten-free baked goods. In addition, it is ideal as breakfast in the form of millet porridge.

Oats

The absolute breakfast classic among cereals is and remains the oat . The popular cereal contains a lot of healthy fiber and, in the form of oatmeal, is ideal as a base for porridge or cereal. Since oats are particularly digestible, they are considered a popular light food. In medicine, it is often used to support gastrointestinal complaints or kidney problems. In addition, the grain is well suited for diabetics as it only slowly increases blood sugar levels.

Porridge recipe:

A healthy porridge, you can easily prepare yourself, especially the porridge basic recipe is quick and easy. You only need three ingredients. You can find out how the porridge preparation works in our porridge basic recipe.

Total time 10 min.

Servings: 1

Ingredients

• 50 g oatmeal
• 250 ml milk (you can of course use a milk alternative or water instead of cow's milk)
• 1 pinch of salt

Preparation

• Briefly roast the oatmeal in a pan
• Place the roasted oatmeal in a small pot together with the liquid
• Cook on medium heat and let it boil with a spoon while constantly stirring until a pasty consistency is achieved
• Season with a pinch of salt
• Add any toppings such as fruits, dried fruits, nuts, seeds, spices...

Tip

For a vegan porridge basic recipe, you can simply replace the milk with plant-based milk. The salt enhances the nutty aroma of the oatmeal and should not be missed in both sweet and savory porridge.

Oats are mainly grown in the Alpine region. Cultivation is particularly easy, as the grain thrives well on almost any soil and is also easy to care for.

The simple cultivation as well as the many health benefits make oats a particularly popular cereal in the food industry.

Spelt

Spelt is closely related to wheat. However, since wheat is much more productive than spelt, the original grain was long forgotten before it regained popularity a few years ago. Spelt is not only more robust than wheat, but also contains more minerals. It is particularly rich in iron, magnesium, zinc, manganese, and copper.

Corn

In the 16th century, corn came to Europe, where it was first grown in warmer regions. However, by breeding more robust varieties, the popular grain soon spread to colder regions. When the Europeans started growing corn, the grain had long been widespread as a crop in Africa and Asia.

Although corn is often referred to as a vegetable in everyday life, it is, strictly speaking, a grain. Corn is a staple food in many parts of the world. The fact that it is also cultivated for fuel production and the cultivated areas are operated as monocultures is, therefore, often criticized.

Rice

Like wheat and corn, rice is an important staple food in much of the world. The grain originally comes from Asia.

Rice contains large amounts of healthy nutrients such as potassium, magnesium, iron, and calcium. However, the nutrient content can vary greatly depending on the method of preparation. The longer the rice grain is treated before it lands on our plates, the fewer minerals and vitamins it contains.

Do you know your grain?

The different cereal plants differ not only in taste and use but also in their appearance. The stalks and ears look different and you can also distinguish the varieties based on the cereal grains. In contrast to most other cereals, oat grains, for example, do not grow on ears of corn, but on a so-called meadow grass.

Do you recognize the different types of cereals? Test your knowledge with the following video:

Proper storage of cereals

It is best to store cereals in a dark, dry place where the humidity is low and the temperature is constant. If you buy your grain at the supermarket, it's already dried, and you can store it in closed containers. However, if you buy the grains directly from the farmer, you should first dry the grain before storing it in lockable containers. Otherwise, there is a risk that mold will form.

Do cereals have a lot of carbohydrates and are these healthy?

Yes, cereals have a lot of carbohydrates. Most of the carbohydrates we eat come from grains and plants (pasta, bread, potatoes, etc.). We need carbohydrates, but as with everything, the amount makes the poison!
Too many carbohydrates make you fat .

The type of carbohydrates plays an even greater role. You should be careful to consume complex carbs . A key figure that helps you recognize this would be the glycemic index (GI). The GI indicates how quickly a food causes blood sugar levels to rise.

A high GI indicates that a food quickly affects blood sugar levels. This group of foods belongs to the single and double sugars, which keep you full for less time. So keep an eye out for foods with a GI of 50 and below.

Cereals with good carbohydrates

Complex carbohydrates are healthier for the body because they keep you full for longer. Four different pseudocereals can be classified in the category of "good" carbohydrates. Pseudocereals are an alternative to cereals. They tend to be confused with cereals, but in truth, they only resemble grain; they are not. These pseudocereals include, for example, hemp, amaranth, buckwheat, and quinoa.

They bring with them some good qualities. They should contain all the amino acids known to us and not in too small an amount! In addition, unsaturated fatty acids can be found, such as omega-3 and omega-6 fatty acids.

Amaranth, on the other hand, is much more common and is certainly not new to you. Maybe you also use amaranth in your cereal because this is where it is most used. Amaranth is very well known and popular for its minerals and essential amino acids.

Just like amaranth, buckwheat, for example in the form of buckwheat flour, is used for baking and is popular with many for its nutty taste. Buckwheat is also rich in minerals and amino acids.

To freshen up your cereal, you can use quinoa as a healthy alternative. This pseudocereal has a high manganese content, and protein is also not spared here.

Cereals with bad carbohydrates

Grain is one of our main suppliers of carbohydrates. As already briefly mentioned, the glycemic index tells us how good or bad these carbohydrates are.

Some people may experience intolerances because the body cannot process the ingested substances properly or at all. These cereals include, for example, spelt, rye, and wheat.

Gluten allergies and cereal substitutes

The terms "gluten allergy" or "gluten intolerance" are often used as collective terms when people react to the consumption of cereal products with an unpleasant physical reaction. The gluten protein contained in it, also known as gluten, is responsible for this. Strictly speaking, however, you need to distinguish between the following terms:

Since cereals or wheat should be avoided with these allergies or intolerances, sufferers like to use pseudocereals such as amaranth, buckwheat, or quinoa. They are gluten-free and therefore suitable for all three types.

Oats are also naturally gluten-free. Nevertheless, you should make sure that oat products are labeled as gluten-free when buying. In the production and supply chain, the grain may come into contact with gluten-containing grain, which can lead to contamination.

Oatmeal for breakfast (porridge, cereal, crunchy)

Oatmeal in the morning is too boring for you, and you would like to refresh your breakfast? Then there are several options for you.

You can easily add a fruity, fresh touch to your cereal with fresh fruits (such as strawberries , blueberries , raspberries , etc.), raisins, and nuts. To get some bite, you can also mix a purchased crispy cereal with your oatmeal.

Oatmeal and milk are too easy for you? Or too small a quantity to be full? With a little more effort in the morning, you can prepare a delicious porridge and at the same time do something good for yourself.

If you use almond or coconut milk instead of cow's milk and also mix in flax and/or chia seeds, you will have a healthy breakfast with good carbohydrates.

Muesli recipe: Basic muesli without added sugar

Basic recipe for delicious muesli for an optimal start to the day!

Total time 10 min.

Servings: 1 serving

Calories: 300 kcal

Ingredients

• 50 g oatmeal (you can of course also use cereal flakes from spelt or another grain as a variant – wholemeal flakes are always the most valuable)
• 150 ml milk or a plant-based alternative
• 1 tbsp. yoghurt (insider tip)
• 2 tablespoons lemon juice
• Fruits and nuts of your choice
• Honey (to taste)

Preparation

• The oatmeal goes in a bowl.
• Pour the dairy product of your choice into the bowl as well.
• Stir in the yogurt.
• Next comes the lemon juice.
• Now let your cereal steep for 5 minutes.
• Finally, you can garnish your cereal with fresh fruit, nuts, or seeds of any kind. A few suggestions are: hazelnuts, cashews, almonds, or walnuts, flax seeds, or even chia seeds and sunflower seeds give your cereal a fine touch.
• If the cereal is not sweet enough for your taste, you can use some honey as a sweetener.

Nutritional values

Calories: 300 kcal

Gluten-free breakfast from Verival

Changing one's eating habits and having to pay attention to what one is allowed to eat and what one should or rather must do without is not always easy. Especially not if you have a cereal or a favorite dish that you're reluctant to skip.

Verival offers you an extensive range here. Instead of having to completely renounce cereals, there are good alternatives, such as a gluten-free cereal or porridge in a variety of combinations with fruits and nuts (depending on the season and your preferences, you can easily tailor it to suit you).

You like to bake? Perfect, then you can quickly and easily bake gluten-free bread. As you know, it also tastes best when homemade.

An intolerance comes with limitations, but there are plenty of alternatives if you educate yourself properly.