In recent years we have seen how the presence of industrial pastries, refined flours and sugars has taken over our diet. Betting on natural, ecological and homemade foods will make us better in health and will favor the performance of our training. Gofio is a superfood to keep in mind to introduce into your athlete's diet. Here we tell you what it is and what benefits it brings us.
What is the gofio?
It is possible that few know of the existence of the gofio, unless you are from the Canary Islands . There the consumption of this wholemeal flour began among indigenous peoples, becoming a fundamental part of their diet. Gofio is a food made up of toasted cereal flour (usually wheat or millet) that is usually eaten with milk, in dishes such as stews or broths, or is used in breads and desserts.
We could say that it is a mixture of roasted and ground grains on the stone , to which we add a little salt to give it flavor.
Although its appearance is very similar to white flour , its different yellowish and dark color stands out. The color will vary depending on its composition and the grain we use to toast it.
Traditionally, gofio has been made with corn or / and wheat , but today we find a wide variety that includes more cereals and legumes. The procedure of grinding and toasting the cereal is the one that gives its name to the word Gofio , making it a 100% soluble product without added sugars, preservatives or dyes .
Benefits for the athlete
- Rich in fiber . Gofio is an integral food with a high content of dietary fiber, making it an ideal option to regulate intestinal transit, and maintain and improve digestive health. In addition, it will help us prevent or eliminate constipation and will control high cholesterol and triglycerides.
- Indicated for diabetics . It is very suitable for people with diabetes since it slows down the absorption of simple carbohydrates. In other words, it is a natural product that helps regulate glucose levels, preventing high insulin spikes.
- It keeps cholesterol at bay . Thanks to its content in omega 6 fatty acids, it is a perfect food for those who need to reduce their high cholesterol levels.
- It is a low fat food . It is a fundamental piece for a balanced diet or, even, for diets that seek to lose weight. Being a natural product, it contains numerous essential nutrients and very little fat content.
- Rich in vitamins . Mainly, it stands out for the vitamins of group B (B1, B2 and B3), in addition to vitamins C, A and D. It is also rich in minerals such as iron, calcium, magnesium, potassium, sodium and zinc.
How can I take it?
There are different ways to introduce gofio into your diet. Choose the one that best suits your lifestyle, as you may not have enough time to make a bread or a cake. Still, if you have time, try making some candy and you will see how delicious they are.
- Gofio powder. Add it to milk or a vegetable drink for breakfast and combine it with your protein powders. Increasing the consumption of carbohydrates of slow assimilation will make you perfect to take it before long workouts or as a method to recover after an intense workout.
You can even take it like cinnamon powder, spreading it over pieces of fruit or yogurt. - Gofio mixed. You can mix it with virgin olive oil and panela to make it an energy pump and easy to assimilate. It is true that this recipe contains a high caloric content, making it ideal for athletes who submit to low temperatures (divers, triathletes, trail or ultra distance mountain racers, skiers, etc.).
- Gofio in special mixtures. You can take it mixed with almonds, raisins or honey. You will turn it into a food with a high carbohydrate content and with different assimilation rates.
- Gofio paste and honey. If you are one of those who consume energy gel, with the gofio you can make yourself a homemade one and adapted to your tastes. You can add mineral salts, your protein powder, whey protein, soy lecithin, etc. Make balls or bars to transport it in the most comfortable way.
It is possible that you are thinking that in your city they do not sell gofio because we have commented that it is a typical product of the Canary Islands, because you are wrong! There are hypermarkets (Alcampo, Corte Inglés, Carrefour) that work with it and sell it in flour format, although it is also likely that you will find it in some herbalist or organic food store.
It is true that there are protein bars that contain this superfood, but we will always recommend that you go for the homemade to control what enters your body.
