Pseudocereals: A Novel Path towards Healthy Eating

*Upasana and Latika Yadav*

## **Abstract**

Nowadays, interest in research about pseudocereals has increased worldwide. Pseudocereals can be defined as seeds or fruits of non-grass species that can be consumed similarly to cereals. The most extensively used pseudocereals include quinoa, chia, buckwheat, amaranth, and so on. All of them, have good nutritional and bioactive compounds such as essential amino acids, essential fatty acids, phenolic acids, flavonoids, minerals, and vitamins. Food and Agriculture Organization (FAO) has also reported that there is a buddle of plants that are under-utilized that significantly contribute to improving nutrition and health as well as enhancing food basket and livelihoods of the individual; contributing to future food security and sustainability. Earlier studies also reported that pseudocereals protein-derived peptides have anti-cancerous, anti-inflammatory, anti-hypertensive, hypocholesterolemic, and antioxidant properties. The presence of these interesting properties in pseudocereals enhances the interest to carry out extensive research regarding their health benefits and the way to incorporate them into the diet. In this chapter, we portray different types of pseudocereals with their nutritional benefits for living a healthy and active life.

**Keywords:** amaranth, buckwheat, chia, quinoa, pseudocereals

#### **1. Introduction**

Food grains play a pivotal role in maintaining a healthy and active lifestyle. Every food has distinctiveness in its composition with a wide variety of macro and micronutrients in a different composition. Food grains that are rich sources of carbohydrates (rice, wheat, maize, etc.), protein (pulses, legumes, etc.), fats (groundnut, oilseeds), or minerals (pearl millet, etc.), while some are nutrient-dense and have optimum combinations of nutrients with good digestibility (most of the minor millets, quinoa, etc.) [1]. These nutrient-dense food grains are an adequate mix of nutrients with good bioavailability. On the other hand, pseudocereals are considered as "sub-exploited foods" or "under-utilized foods" defined as food groups that comprise non-grasses plant species not belonging to the cereals family but with similar properties and uses [1].

Currently, interest is arising regarding the use of an alternative source of cereals that can be pertinent to multiple reasons. All over the world, there is a bang regarding gathering knowledge about healthy eating options and incorporating it into the diet. Several trending terms are floating on the internet, magazines, books like healthy, wholesome, natural, or minimally processed and within cereals; for example, wholegrain, gluten-free, rich in dietary fiber or resistant starch, low carb, or digestibility have arisen and so on [2]. In the above context, pseudocereals fit properly as well as acknowledged for their several health benefits. Elevated consumption of pseudocereals for human consumption leads the food producers to develop novel and convenient food products which require not only know-how about the chemical composition of these raw materials, but also fundamental information about their physical and functional properties for processing [2].

Since agriculture is considered a cornerstone of the nation and therefore utilizing a handful of crops has placed global food security at risk [3]. Presently, the agroindustry is facing a crisis to assure adequate food supply to the 7 billion population of the world by maintaining high productivity and quality standards [3]. To confront this problem, a multidisciplinary approach is required to strengthen the food basket as well as make access to nutritious foods through nutritional supplements, enrichment, biofortification, and so on which act as a backbone of food security. The mentioned facts infuriate the researchers and scientists to explore and disseminate the knowledge regarding sub-exploited foods. These grains are rich in high-quality proteins, starch, minerals, vitamins, bioactive compounds, and nutraceuticals. This composition elaborates the potential of pseudocereals to replace or supplement conventionally utilized cereals. Since the content of gluten is also either very low or

#### **Figure 1.**

*Health benefits of pseudocereals. The figure was modified from the following research paper by Thakur et al. [5]. The images used in drawing the figure were extracted from the following links as described below: 1. Amaranth: https://rukminim1.flixcart.com/image/416/416/kh9gbrk0/edible-seed/7/z/n/900-pouchraw-farmory-whole-original-imafxbhkzpnxkwky.jpeg?q=70, 2. Buckwheat: https://m.media-amazon. com/images/I/71XHdM6NAvL.\_SL1000\_.jpg, 3. Chia: https://img1.exportersindia.com/product\_images/ bc-full/dir\_79/2366770/organic-chia-seeds-2398993.jpeg, 4. Quinoa: https://4.imimg.com/data4/BL/DW/ MY-24035409/white-quinoa-seed-500x500.jpg.*

gluten-free; it can be incorporated in celiac diseases as well as also various health benefits [4]. This chapter is designed to portray the different variety of pseudocereals with their health benefits that ultimately pave the path towards healthy living which is well depicted in **Figure 1**.
