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remember that soya and barley are also not for you. so, if you are gluten-sensitive, carefully remove grains that contain it and see which replacements do not cause the same symptoms. If your gut is too damaged, millets also may be too harsh, initially. also, about a third of those who cannot tolerate gluten cannot tolerate quinoa too.

• how Much: The amount of cereal eaten should depend on your level of physical activity as well as your own weight/waist goals. also, for those with weight reduction goals, a diet without grains is achievable since you can get your carbohydrate needs fulfilled from sources such as fruits and vegetables, pulses, nuts, seeds and flours of chickpea, almond or other nuts. For most people, one meal should be grain-rich, and one grain-light. The third meal, if eaten at all, should not contain grain and concentrate on protective foods only. however, this may need to be adapted to individual needs.

• Glycaemic Index (GI): Wheat and rice are high on the glycaemic index (which ranks carbohydrates according to their effect on blood sugar levels). low GI flours, such as pulse flours and quinoa, produce a slower increase in blood glucose levels, so they regulate insulin response better—and help control weight.

• Whole Grains: Most staples available today are highly refined versions. White rice is highly polished and white wheat flour (maida) is what all bakery products contain. This wasn’t always the case: once, wheat was ground whole, along with the nutrient-rich husk, which contained the b vitamins, proteins and natural oils. The refining techniques for wheat, rice and corn have improved their shelf life but removed many nutrients. Whole grains are slower to digest because they have more fibre, which promotes the growth of healthy bacteria in the gut. Whole grains mean getting the whole benefit!

To be continued....