The most useful and most harmful cereals in our diet

Rice and buckwheat, peas and millet - all cereals are useful in different ways. Layfhaker figured out which ones are the most nutritious and rich in trace elements, and with which it is better not to go to far.

Benefits and harms of porridge

Porridge - it is almost the perfect side dish and a wonderful independent dish, which has a rich set of necessary nutrients, vitamins and trace elements.

Porridge nourishing, it provides the body with energy for the long hours and fits well on the stomach. When proper culinary skills and a prescription any porridge you can make stunningBut without them, it turns out more than edible thing that is easy to prepare. Any flavoring disadvantages easily compensated combination with meat porridge, milk and other additives.

In some cases, conjugate with the disease, porridge becomes almost the only food a person can eat. However, all is good in moderation.

Like other things around us, can be porridge and medicine and poison.

For a long time eating a single cereal, you are likely to lose health because of the extreme inadequacy of the diet. Kashi even from different cereals can replace an entire meal.

In addition, some types of cereals and legumes contain substances that can have a negative effect on the body. It is important to know what kind of cereal can be eaten without restrictions, and what does not.

In terms of nutrition porridge is very far from the ideal food. The basis of most cereals are cereals (with the exception - pea). The cereals are very much starch. In the body of starch quickly and easily converted into glucose that enters the bloodstream. Excess glucose rapidly deposited in fat and are especially dangerous for people suffering diabetes.

Glycemic index

To refer to the influence of a particular food on blood sugar levels, scientists introduced the glycemic index (GI) food. The lower the GI is, the more preferable the product to the average person. Exceptions are athletes who need products with high GI for a quick recovery during and after the competition.

pure glucose Glycemic index is 100. In comparison, determine the GI of all other products.

The glycemic index of the same product varies depending on the region, weather conditions during growth and other indicators. Moreover, the GOP may greatly increase by using additives. For example, milk increases GI cereal 3-4 times. Influence and formulation.

The above values ​​are averages may be different for a particular product and are valid only for the cereals without additives.

The best porridge of glycemic index:

Worst porridge on the glycemic index:

Millet and oat gruel with HI in the range 40-65 are approximately in the middle ranking and can be attributed to both a useful and harmful from the standpoint of the GOP.

A large spread is due to GI pre-treatment of the product, as well as the variety of the same cereal. For example, brown and wild rice GOP 50, and the index of white rice, steamed, approaching 70.

Separately dwell on semolina. Less handling - more rewarding and semolina is the best proof of that. Introducing a byproduct of the production of wheat flour, semolina, this not only has a high GOP and is poor in terms of vitamins and minerals, but also prevents the absorption of vitamin D, iron, and calcium. The disadvantage of the latter weakens the bone tissue.

More expensive outlandish culture like quinoa have their advantages in terms of chemical composition, but a significant difference in price can not call these products available to the public, and therefore we have not included them in rating.

Protein and calories

Kashi is not only a source of carbohydrates, plant fibers, fats, vitamins and minerals, but also protein. Vegetable proteins are inferior to animals in amino acid composition and digestibility, but still useful and necessary to our body.

Among common in the territory of Russian culture, used in porridge, do not have any protein champion.

On average, 100 g of cereals contained about 10 g of protein.

Pay special attention to Fig. Though this culture and extremely popular, but the protein content in the crude form it gives almost all cereals: 7 g protein per 100 g of pure rice against 9-11 g per 100 g of cereal crops other.

100 g of peas contain about 20 grams of protein, and therefore it is often called other legumes meat substitutes.

In the preparation of cereals mass strongly increases due to water. Calorie all finished cereals is about the same and amounts to 100-140 kcal per 100 g

Porridge - our strength

Obviously, the ideal porridge is not and can not be. But now stores offer us an incredible variety of cereals, legumes and other crops. Anyone can make up for a set of the best products on the basis of the budget, taste preferences, goals, and corresponding to these diet goals.