Kirill Yurovskiy: The 9 healthiest cereals
About 40 percent of the diet should consist of cereals, the WHO recommends. They contain complex carbohydrates for energy and have an overall positive effect on health and well-being. Be sure to include the cereals in this article on your shopping list.
Its viscous and sticky consistency is not to everyone’s liking, but meanwhile this very gluten, which is rich in pearl barley, can be of great benefit to sufferers of diseases of the digestive tract due to its ability to envelop the mucous walls, protecting them from the influence of hydrochloric acid.
The pearl barley has everything the body needs to maintain vitality – vitamins and minerals, proteins, carbohydrates, fats, amino acids, including lysine, which is necessary for the production of collagen, which is part of the connective tissue.
Oatmeal is a universal food for weight loss, because it contains 12% of protein, 65% of carbohydrates and only 5.8% of fat. Moreover, the carbohydrates contained in this cereal are not simple but complex, and they suppress hunger for a long time and prolong the feeling of satiety. That is why nutritionists recommend eating oatmeal for breakfast to boost energy for the whole day.
Oat groats contain a lot of valuable macro and micro nutrients, amino acids and substances with antioxidant activity, which protect the body from the negative effects of free radicals.
Oatmeal is suitable for eating both for those who lose weight and for athletes who want to build muscle. Oatmeal has one more valuable property, which was reported to the world by scientists who published the results of their research in the British Journal of Nutrition. They found that oatmeal has a favorable effect on the intestinal microflora, having a prebiotic effect.
As the staple food of the inhabitants of Asian countries, rice has gained popularity all over the world today, and there is nothing surprising about that. Tasty, nutritious, it is an excellent side dish for meat and fish, and it makes a noble porridge!
It is believed that the combination of different foods with rice makes it possible to get the maximum nutritional value out of the dish. The brown rice that has not been removed from the shell contains the most vitamins and health benefits. It is this rice that is recommended to eat for thinners and fans of a healthy lifestyle.
Today you can find red, black, purple and even golden rice, all of which are whole-grain brown varieties, but colored with different pigments-phytonutrients, which are natural antioxidants. See more https://agrocom.su/
The nine most useful cereals also include barley groats. It, as well as pearl barley, is made from barley, but not ground, so there is more fiber in it, which is important for healthy digestion and peristalsis.
It’s no secret that pelleted groats cook for quite a long time – 40-45 minutes, but today you can find in the sale mashed barley groats, which look very similar to oat flakes. It boils much faster, but it is better not to use instant groats that do not require boiling. Their content of useful substances is reduced to a minimum.
It is difficult to overestimate the importance of buckwheat for contemporary human nutrition. Buckwheat contains large quantities of iron and magnesium and is therefore recommended for preventing anemia as well as for improving heart and vascular functions. Buckwheat is a leader in the content of B vitamins, which play a significant role in the work of the central nervous system. They help us cope with the effects of stress and fatigue. Buckwheat protein surpasses all other cereals in lysine and methionine content and is characterized by high digestibility (up to 78%).
Scientists who published their findings in the Journal of Agricultural and Food Chemistry discovered a host of beneficial properties in buckwheat, including anti-cancer, anti-diabetic and anti-inflammatory properties. Buckwheat lowers plasma cholesterol, improves hypertension, and has antioxidant and prebiotic effects.
Millet groats are extracted from millet, peeling all the shell and germ and retaining only one kernel. Millet is rich in protein, carbohydrates, nitrogenous compounds, starch, fiber as well as minerals like iron, fluorine, magnesium, copper, calcium, zinc and vitamins, especially B group ones.
Millet is known for its high content of polyunsaturated fatty acids – up to 80%, especially oleic and linoleic acids. But it is these acids that make millet go rancid. So we should try not to keep millet for a long time in the depths of the cupboard but prepare porridges and other dishes from it. We should try to choose a millet of a bright yellow color, rich in carotenoids.
Wheatgrass is the result of processing durum wheat. It has the same amount of protein as wheat, but its biological value is higher due to the higher content of tryptophan, lysine and methionine.
Wheat groats should be more often included in the diet of those who lead an active life and go in for sports, because it can give a lot of energy. Due to the presence of large amounts of antioxidants, it can prolong youth and slow down the aging of the body. Regularly eating it can improve cholesterol metabolism, blood circulation and brain function, which is appreciated by intellectual workers.
Among the natives of the Soviet Union there is hardly anyone who has never eaten semolina. We start to get acquainted with it in kindergarten and through life we carry the love or hate for this porridge. Today it is used less and less often for children’s food, replacing it with other cereals which are more varied in their nutritional composition, but semolina is not losing its position, well deserved because of its easy digestibility, calorie content and nutritional value. It is still recommended to use in the postoperative period to accelerate recovery.
Those who do not like semolina should try cooking it with fruits, berries, nuts and evaluate the result.
Corn is the second most popular grain crop after wheat. Corn grits porridge is incredibly delicious and crumbly. Let it be inferior to other cereals in the content of essential amino acids but it contains a lot of other valuable nutrients such as vitamins E, A, B group, minerals – potassium, magnesium, chrome, manganese as well as enzymes, starch and others. At the same time corn grits remain one of the most low-calorie and are even able to eliminate fats from the body.
Corn grits contain fatty oil, which lowers blood cholesterol levels and acts as a prophylactic for atherosclerosis.