What Are Pseudocereals? Examples and Benefits

‍Pseudocereals get their name because they share similar characteristics and composition to traditional cereals — but they tend to be easier to digest, as they are considered gluten-free. Keep reading to learn more about them!

What Are Pseudocereals?

Pseudocereals are flower seeds that have culinary properties similar to cereals in terms of flavor, texture, and usage. They are often ground into flour to prepare dishes with high nutritional value.

They contain carbohydrates, high-quality proteins, minerals, fatty acids, and are naturally gluten-free.

Common in Andean culture, the most popular pseudocereals are:

• Quinoa
• Amaranth
• Buckwheat (also known as trigo sarraceno or alforfón)

From a botanical perspective, the main difference between cereals and pseudocereals is that cereals come from the grass family (Gramineae), while pseudocereals belong to the Polygonaceae family.

Now then, why are pseudocereals called “false cereals”?

The prefix “pseudo” means “false,” which often leads people to mistakenly believe that pseudocereals are an imitation or inferior version of true cereals.
The truth is quite the opposite — pseudocereals are actually more nutritious and beneficial for health.

They are called pseudocereals because they produce grains and seeds that can be used in cooking in the same way as traditional cereals.
We can obtain flours from pseudocereals; however, unlike cereal flours such as wheat, they do not contain proteins like prolamins (or alpha-amylase/trypsin inhibitors), which are now known to have negative effects on health.

List: What Are the Most Popular Pseudocereals?

Although there are many pseudocereal options, three in particular have gained greater importance in the nutritional market:

Quinoa (or Quinua)

• Scientific name: Chenopodium quinoa
• Origin: Andean regions of South America
• Flavor: Mild, slightly nutty

Quinoa is a gluten-free seed rich in high-quality proteins, commonly used as a grain in cooking.
In recent years, it has become known as a functional and nutraceutical food.

It is rich in vitamins (thiamine, riboflavin, niacin, and vitamin E) and minerals (magnesium, potassium, zinc, and manganese).
It also provides phytosterols and omega-3 and omega-6 fatty acids.

Quinoa contains low-glycemic-index carbohydrates, making it a slow-digesting starch, ideal for anyone — particularly those aiming to lose weight or improve hormonal and metabolic balance.

Additionally, it has proteins of high biological value, containing all 20 amino acids, including the 10 essential ones.
It is considered the most complete plant-based protein compared to other cereals and pseudocereals.

Thus, quinoa can rival animal proteins from meat, milk, and eggs (Abellán Ruiz et al., 2017), making it an excellent complementary source of starches and proteins for vegans and vegetarians.

To prepare it, cook one part quinoa with two parts water.
Once cooked, it can be enjoyed on its own or added to salads, soups, wraps, and more.
It’s similar to cooking rice and pairs wonderfully with beans, lentils, or even Greek yogurt with fresh fruit and spices for a nourishing breakfast.

‍Amaranth

• Scientific name: Amaranthus spp.
• Origin: Mesoamerica (Mexico and surrounding regions)
• Flavor: Slightly sweet, earthy, and nutty — though the perception may vary depending on the preparation; for example, toasting enhances its flavor.

Amaranth is one of the oldest crops of the New World and was a highly valued food in pre-Columbian cultures, especially among the Mayas and Aztecs.
Today, it is widely cultivated and consumed in India, Nepal, South and East Africa, Malaysia, Indonesia, the Philippines, Central America, and Mexico.

According to the World Health Organization (WHO) and the Food and Agriculture Organization (FAO), amaranth’s protein value is 75 out of 100 — higher than that of cow’s milk (72), wheat (60), or corn (44).

It is gluten-free, contains proteins with multiple essential amino acids, and is a good source of unsaturated fats such as omega-3 and omega-6 fatty acids.
Amaranth also provides fiber, vitamin A, folate (also known as folic acid), thiamine, iron, zinc, calcium, copper, and manganese, and its grain has an impressive digestibility of 93%.

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Buckwheat (or Sarrasin / Alforfón)

• Scientific name: Fagopyrum esculentum
• Origin: Central Asia
• Flavor: Strong and earthy

Although the word “wheat” in its name can be misleading, buckwheat (or alforfón) is actually a pseudocereal and is naturally gluten-free.

One of its main characteristics is that it provides a greater feeling of fullness thanks to its soluble fiber content.

It has a low glycemic index, meaning that its consumption does not cause blood sugar spikes and can help regulate diabetes.
In addition, it is a good source of potassium, phosphorus, iron, and calcium.

Buckwheat can be eaten whole (as a grain) or ground into flour.
To cook it, use a ratio of three parts water to one part buckwheat.

Nutritional Advantages and Characteristics of Pseudocereals

Among the main nutritional benefits of pseudocereals, several key properties stand out:

• They contain high-quality plant proteins, superior to those found in wheat.
• They are rich in essential amino acids (including lysine, arginine, histidine, methionine, and cysteine).
• They are high in fiber.
• They provide unsaturated fatty acids, which help prevent cardiovascular diseases.
• They have a high folate concentration.
• They are naturally gluten-free, making them an excellent alternative for people with gluten-related disorders such as celiac disease.

How Can Pseudocereals Be Consumed?

Since they are gluten-free, pseudocereals are generally easier to digest and are suitable for people with celiac disease or sensitive intestines — where about 70% of the immune system resides.

However, pseudocereals contain saponins and other antinutrients, so to improve digestibility, it’s recommended to soak them for several hours or even days before cooking.
Use fresh water for soaking, and you’ll notice foam forming on the surface, a normal sign of saponin release.

Best Ways to Eat Pseudocereals

Here are some delicious and nutritious ways to include them in your meals, optimizing nutrient absorption:

• Quinoa and vegetable paella, sautéed in a wok.
• Ricotta and vegetable tart made with buckwheat flour.
• Salads with sprouted buckwheat and nuts, or tabbouleh-style salad with quinoa.
• Classic buckwheat crêpes (galettes bretonnes) or buckwheat pudding.
• Quinoa milk with cinnamon.
• Scrambled quinoa breakfast bowl.
• Quinoa arepas.

You can explore these recipes in detail in our OkNutriWhite recipe section.

As you can see, your ability to include pseudocereals in your diet will depend on your individual tolerance, health condition, lifestyle, and the 3R Protocol designed for you in your personalized NutriWhite Consultation with your NutriWhite Ambassadors.

References:

1. Abellán Ruiz,  María Salud, Barnuevo Espinosa, María Dolores, García Santamaría, Carlos, Contreras Fernández, Carlos J., Aldeguer García, Miriam, Soto Méndez, Fulgencio, Guillén Guillén, Isabel, Luque Rubia, Antonio J., Quinde Ràzuri, Francisco Javier, Martínez Garrido, Antonio, & López Román, Francisco Javier. (2017). Efecto del consumo de quinua (Chenopodium quinoa) como coadyuvante en la intervención nutricional en sujetos prediabéticos. Nutrición Hospitalaria, 34(5), 1163-1169. https://dx.doi.org/10.20960/nh.843‍
2. A. Vojdani and I. Tarash (2013). Cross-Reaction between Gliadin and Different Food and Tissue Antigens. Food and Nutrition Sciences, Vol. 4 No. 1, p. 20-32. doi: 10.4236/fns.2013.41005.
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5. Dyner L, Cagnasso C, Ferreyra V, Pita Martín de Portela, Apro N, Olivera Carrión M. (2016). Contenido de calcio, fibra dietaria y fitatos en diversas harinas de cereales, pseudocereales y otros.  Acta Bioquím Clín Latinoam; 50 (3): 435-43. Disponible en: http://www.scielo.org.ar/pdf/abcl/v50n3/v50n3a12.pdf‍
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7. Mapes E (2015). El Amaranto. Revista Ciencia. Disponible en: https://www.revistaciencia.amc.edu.mx/images/revista/66_3/PDF/Amaranto.pdf‍
8. Ortiza C, Valenzuelab R, Lucero A Y. (2017) Enfermedad celíaca, sensibilidad no celíaca al gluten y alergia al trigo: comparación de patologías diferentes gatilladas por un mismo alimento. Rev Chil Pediatr. 2017;88(3):417-423
9. Osborne, Peter (s/f). Gluten Sensitivity Spectrum.‍
10. Revista Espores. La veu del Botàni  (2014). ¿QUÉ SON LOS PSEUDOCEREALES?. Revista Espores. La veu del Botànic . Disponible en http://espores.org/es/agricultura/que-son-els-pseudocereals.html‍
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