Grains, bread, potatoes, legumes, nuts and seeds.    Play Audio
Module 2, Unit 1, Level: Basic

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General information
Grains and cereals

Grains, cereals, bread, potatoes, legumes, nuts, seeds, carbohydrates, frequent consumption



Grains, bread, potatoes, legumes, nuts and seeds.
Grains, bread, potatoes, and legumes are situated at the bottom of the Mediterranean Diet Pyramid and are considered the cornerstone/ key of the Diet mentioned above.

A lot of benefits related to health can be listed for grains and cereals, especially, wholegrain.
Since it is a good source of fiber, it leads to a reduction of risk hearts disease, the improvement of digestive processes, it also provides satiety (high rich in protein so it can be considered as a ally to weight management.

Wholemeal bread milder effect on blood sugar and insulin than white bread, white rice, and other refined grains

Legumes are a good source of fiber reducing the risk of suffering heart diseases, they also improve digestive processes and provide satiety. They are relatively affordable products and present an endless culinary application. Combining with other products as cereals turn into a very interesting and nutritive product.

Furthermore, legumes are gluten free, making them suitable for consumption by celiac disease patients or individuals sensitive to proteins gliadin and glutenin.
Representative Products
Grains and cereal (oatmeals, buckwheat, millet, whole rye, corn, spelt, bulgur, barley, brown rice), potatoes (russet (starchy), sweet potatoes, red potatoes (waxy), white and yellow potatoes (all- purpose), legumes (peas, chickpeas, puy lentils, brown lentils, black beluga lentils, red lentils, kidney beans), nuts (almonds, hazelnuts, pine nuts, cashews).
There are some risks of intolerances and allergy reactions related to the consumption of:

Gluten which is a protein generally presented in grains: several conditions relate to gluten, including celiac disease, non-celiac gluten sensitivity and wheat allergy.

Allergies can also be very severe, and tree nut allergies, usually a lifelong condition, are responsible for anaphylaxis-related deaths. Risk of choking in children under 5 years.

In cereals and grains, weevils may appear, a specie of beetle very common in these products

Further references

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