Since the wellness boom, health-conscious eaters around the globe have sung the praises of quinoa, unknowingly dismissing other grain-like varieties such as amaranth, buckwheat and sorghum. Often mislabelled as cereals, these powerhouse pseudograins offer a host of health benefits. Here’s everything you need to know about amaranth, buckwheat, sorghum and quinoa, and the health benefits of gluten-free pseudograins.

Despite their grain-like characteristics, pseudograins are botanically distinct and often boast superior nutritional profiles.

What Are Pseudograins?

For those who can eat gluten, any grain goes, but for those who have celiac disease or gluten sensitivity, pseudograins are the way forward. Even if you can tolerate gluten, pseudograins are still worth incorporating into everyday meals.

Pseudograins or pseudocereals are seeds that resemble true grains, but belong to non-grass plants. Unlike true grains, which come from grasses like wheat and maize, pseudograins are derived from broadleaf plants. Despite their grain-like characteristics, pseudograins are botanically distinct and often boast superior nutritional profiles compared to other grains.

---

Good-for-you & Gluten-free

Some of the most popular gluten-free pseudograins include quinoa, buckwheat, amaranth and sorghum – all of which offer fantastic health benefits.

Amaranth – The Ancient Superfood

Amaranth is one of the oldest superfoods; this ancient grain has been around for at least 8000 years. The name itself even means ‘everlasting or ‘unfading’ in Greek – a true testament to the endurance of this age-old crop, even though it’s a short-lived perennial plant. With approximately 50 species to date, amaranth comes in all shapes and colours, some of the more interesting varieties include Love Lies Bleeding and Prostate Pigweed – don’t ask us.

Amaranth is rich in lysine, an essential amino acid often lacking in other grains, making it a valuable addition to vegan diets.

During pre-Colombian civilisation, the Aztecs and Incas revered it as a sacred crop and vital source of sustenance. These tiny seeds pack a formidable nutritional punch, boasting high levels of protein, fibre and essential nutrients like iron, calcium and magnesium.

Amaranth’s impressive nutritional profile has been linked to several health benefits. Its fibre content aids in digestion and promotes a healthy gut microbiome, while its iron content helps prevent anaemia. Additionally, amaranth is rich in lysine, an essential amino acid often lacking in other grains, making it a valuable addition to vegan diets. Research suggests that regular consumption of amaranth may help lower cholesterol levels, reduce inflammation, and improve cardiovascular health.

Its naturally sweet, nutty and earthy flavour works well in sweet and savoury dishes. In certain Latin American countries, amaranth is a diet staple and is commonly enjoyed as a morning porridge when simmered with water and milk. Amaranth salad is another popular way to enjoy this nutrient pseudograin; fresh herbs, vegetables and citrus-infused olive oil dressing are mixed into the cooked seeds for a vibrant salad; they can even be turned into a high-energy snack bar when mixed with honey, nut butter and dried fruits.

Buckwheat – The Nutrient-Rich Gem

Buckwheat stands apart from its namesake wheat as a pseudograin with a distinct nutty flavour and an array of health benefits. Originating from Central Asia, buckwheat has been cultivated for centuries and cherished for its nutritional density. Buckwheat is a complete protein, as well as a gluten-free pseudograin. It contains all nine essential amino acids, making it a valuable plant-based protein source. Buckwheat is rich in fibre, antioxidants and essential minerals like manganese and magnesium.

Research has suggested that buckwheat consumption may improve blood sugar control and promote digestive health…

The presence of the amino acid lysine is believed to give buckwheat its beneficial health properties, which may help reduce cholesterol and inflammation; studies have revealed its neuroprotective, anti-cancer and anti-diabetic effects. Research has suggested that buckwheat consumption may improve blood sugar control and promote digestive health by supporting beneficial gut bacteria.

Buckwheat is worth adding to your pantry; this nutrient gem is versatile and can be incorporated in many ways. For risotto lovers, buckwheat can be used as a healthier substitute for arborio rice. Distinct from other pasta or noodle types made with durum wheat flour or rice flour, soba noodles are made with buckwheat flour, making them a great alternative for those following a gluten-free lifestyle. Buckwheat pancakes are also a favourite in many European households; the nutty flavour of buckwheat flour gives it a unique taste.

Try this recipe for Vietnamese Soba Noodles with Peanut & Lime Dressing

Sorghum – The Versatile Staple

Sorghum is a versatile and nutritious gluten-free pseudograin with a rich history spanning millennia. This African indigenous grain is now cultivated worldwide and prized for its resilience and adaptability. In many countries, sorghum is often used as animal fodder and is overlooked for its nutritional value when incorporated in human diets.

Its gluten-free status makes it a great option for individuals with celiac disease or gluten sensitivities.

Despite its unassuming appearance, sorghum boasts an impressive nutritional profile, containing high levels of protein, fibre and antioxidants. Its gluten-free status makes it a great option for individuals with celiac disease or gluten sensitivities. Furthermore, research has shown that the potent phenolic compounds and condensed tannins in sorghum are believed to aid in promoting good gut health. Its antioxidants help combat inflammation and oxidative stress.

Sorghum’s versatility shines in various culinary applications. In South Africa, it’s malted and used as the primary ingredient in the breakfast porridge, Maltabella. It’s also a crucial ingredient in traditional African beer, umqombothi, which is often consumed at cultural Xhosa and Zulu ceremonies. As an alternative to rice, sorghum is often incorporated in pilaf/pilau dishes. For a nutritional boost, sorghum is also added to health bowls along with fresh veggies and herbs.

Have yet to taste it? Try this delicious recipe for Curried Kingklip with Sorghum Salad.
Read more about sorghum and other African grains. 

Quinoa – The Andean Wonder

Quinoa is one of the most celebrated gluten-free pseudograins. It hails from the Andean region of South America, where indigenous peoples have cultivated it for thousands of years. Renowned for its exceptional nutritional profile, quinoa is often dubbed a ‘superfood’ for its abundance of protein, fibre, vitamins and minerals. Quinoa is a complete protein, containing all nine essential amino acids, making it an excellent choice for vegetarians and vegans seeking to meet their protein needs. Its high fibre content promotes digestive health and helps regulate blood sugar levels, making it suitable for individuals with diabetes or those aiming for weight management.

The bioactive compounds in quinoa may help lower cholesterol levels

Quinoa is also rich in antioxidants like flavonoids and polyphenols, which can protect humans against oxidative stress and inflammation. Studies have shown that the bioactive compounds in quinoa may help lower cholesterol levels, and reduce the risk of heart disease and cancer.

Quinoa brunch bowls are one of the popular ways this incredible ingredient is used. The cooked seeds are also seasoned and added to a mix of veggies, which hollowed-out peppers are then stuffed with and cooked in the oven till soft and delicious.

Try this Roast Veggie Bowl with Quinoa or enjoy these Quinoa & Prune Balls.

Want more? Learn all about gluten sensitivity and try these delicious gluten-free recipes.