In recent years we have seen how the presence of industrial pastries, refined flours and sugars has taken over our diet. Betting on natural, organic and homemade foods will make us better in health and will favor the performance of our training. The gofio is a superfood to take into account to introduce into your athlete's diet. Here we tell you what it is and what benefits it brings us.
What is gofio?
It is possible that few know about the existence of gofio, unless you are one of the Canary Islands. There the consumption of this integral flour began among the indigenous peoples, becoming a fundamental piece of their diet. The gofio is a food consisting 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 blend of roasted and stone ground beans, to which we add a little salt to give it flavor.
Although its appearance is very similar to white flour, highlights its different yellowish and dark color. The color will vary depending on its composition and the grain we use to roast it.
Traditionally, the gofio has been made with corn or/and wheat, but currently we find a wide variety that includes more cereals and legumes. The process of grinding and toasting the cereal is what gives its name to the word gofio, making it a 100% soluble product no added sugars, preservatives or colorings.
Benefits for the athlete
- Rich in fiber. Gofio is a whole food with a high dietary fiber content, 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 control high cholesterol and triglycerides.
- Indicated for diabetics. It is very suitable for people with diabetes as it slows down the absorption of simple carbohydrates. That is, it is a natural product that helps regulate glucose levels, preventing high insulin spikes.
- It keeps our cholesterol at bay. Thanks to its omega 6 fatty acid content, 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 many essential nutrients and very little fat content.
- Rich in vitamins. Mainly, it stands out for the B vitamins (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 way of life, since you may not have enough time to make bread or a cake. Even so, if you have time, try to make some sweets and you will see how delicious they come out.
- Powder gofio. Add it to milk or a vegetable drink for breakfast and combine it with your protein powders. By increasing the consumption of slow assimilation carbohydrates, it will be perfect for you to take before long workouts or as a method to recover after an intense workout.
You can even take it as if it were cinnamon powder, sprinkling it on pieces of fruit or yogurt. - Mixed gofio. You can mix it with virgin olive oil and panela to turn it into an energy bomb that is easy to assimilate. It is true that this recipe contains a high caloric content, so it is ideal for athletes who experience low temperatures (divers, triathletes, trail runners or ultra-distance runners in the mountains, 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 rates of assimilation.
- Gofio and honey paste. If you are one of those who consume energy gel, with gofio you can make a homemade one adapted to your tastes. You can add mineral salts, your protein powders, whey protein, soy lecithin, etc. Make small 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, well 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 a herbalist or organic food store.
It is true that there are protein bars that contain this superfood, but we will always recommend that you bet on homemade to control what enters your body.