5 healthy cereals: slow carbohydrates for health

Oats

Oats are highly nutritious and are an excellent source of many important nutrients, including fiber.

In fact, a 35-gram serving of cooked oats contains more than 8 grams of fiber and only 21 grams of net carbs ().

Oats are also rich in beta-glucan. This is a type of fiber that studies have shown lowers LDL (bad) cholesterol. High levels of LDL cholesterol are a risk factor for cardiovascular disease (,).

In addition, oats are an excellent source of a number of other micronutrients, including manganese, phosphorus, magnesium and thiamine ().

To get the most nutritional benefits, be sure to choose rolled oats or rolled oats instead of highly processed varieties such as instant oats.

Summary:

A 35-gram serving of cooked oats contains 21 grams of net carbs. Oats are also rich in beta-glucan, a type of fiber that can help lower LDL (bad) cholesterol.

Calorie table for cereals and cereals

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No healthy diet is complete without slow carbohydrates. This is precisely the component of nutrition that charges the body with energy for the whole day. However, if you consume even slow carbohydrates, but in large quantities, this will certainly lead to rapid weight gain. That is why the calorie table for cereals and cereals of various brands and manufacturers comes to the rescue. Knowing the calorie content and composition of BJU, you will be able to create the right diet that will help you achieve your goal.

You can download the complete table, which will always be at hand at home, in the store, and at a party, right here.

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Author Ivan Tungusov

Project expert. Training experience - 12 years. A good theoretical basis on the training process and proper nutrition, which I am happy to put into practice. Need a recommendation? This is for me

Editorial team cross.expert

Quinoa

Although technically classified as a pseudocereal, quinoa is often cooked and eaten as a grain ().

Quinoa is rich in beneficial antioxidants and polyphenols, which may help reduce inflammation and protect against chronic diseases (, ,).

It's also relatively low in carbs, with just 34 grams of net carbs in a 185-gram serving of cooked quinoa ().

Quinoa is also one of the few sources of complete plant-based protein, meaning that it contains all nine essential amino acids that the body needs to get from food sources ().

In addition, quinoa is rich in other key nutrients, including manganese, magnesium, phosphorus, copper and folate ().

Summary:

A 185-gram serving of cooked quinoa contains 34 grams of net carbs. This grain is also rich in antioxidants and contains all nine essential amino acids that your body needs.

Bulgur

Bulgur is a grain that is usually made from cracked wheat grains.

You can use it in a variety of dishes including tabbouleh salad, porridge and pilaf.

Bulgur is not only versatile and easy to prepare, but also very nutritious.

In particular, it is an excellent source of manganese, iron, magnesium and B vitamins ().

A 180-gram serving of cooked bulgur contains only 25.5 grams of net carbs. This grain is also one of the lowest carbohydrate whole grains available ().

Summary:

A 180-gram serving of cooked bulgur contains 25.5 grams of net carbs. Bulgur is also versatile, easy to prepare and rich in manganese, iron, magnesium and B vitamins.

About supplements

When selecting cereals for your breakfast, be sure to take into account the additives that will improve their taste. They can significantly change the indicator you need. Judge for yourself (approximate values):

• ½ tsp. cinnamon = 10 kcal;
• 1 tsp. honey = 25 kcal;
• 1 tsp. granulated sugar = 32 kcal;
• 1 tsp. raisins = 13.5 kcal;
• 1 tsp. olive oil = 89.8 kcal;
• 1 tbsp. l. chopped walnuts = 47 kcal;
• 1 tbsp. l. strawberries = 8 kcal, raspberries = 9 kcal, cranberries = 6 kcal;
• 1 tbsp. l. strawberry jam = 57 kcal, raspberry jam = 54 kcal, cherry jam = 51 kcal;
• 10 g butter = 74.8 kcal;
• 20 g of cheese = 52 kcal;
• 50 g bananas = 49 kcal, apples and cherries = 26 kcal, pears = 23 kcal;
• 50 g low-fat cottage cheese = 42 kcal;
• 100 ml of milk: 1% = 40 kcal, 2% = 45 kcal, 2.5% = 52 kcal, 3% = 58 kcal.

It’s not hard to guess that even the lowest-calorie porridge will cease to be so if you cook it in full-fat milk and add sugar, butter, nuts and fruits. For weight loss, this risks going beyond the daily caloric intake and weight gain rather than weight loss. The most dietary one will be the one cooked in water and without any additives. Yes, eating it will not be entirely pleasant, but the benefits for the body and figure will be beyond any doubt.

As for salt, it does not affect the calorie content of dishes in any way. However, it should not be abused. Its daily intake is significantly limited in the proper nutrition system, in treatment tables, and in weight loss diets. The reason is that it retains water in the tissues, disrupts the water-salt balance, and negatively affects kidney function.

Millet

Millet is an ancient grain grown throughout the world.

Like other whole grains, millet is rich in antioxidants and polyphenols, which may help prevent chronic diseases such as type 2 diabetes (, , ).

Millet is also a good source of fiber and contains relatively few net carbohydrates, making it an excellent addition to a healthy low-carb diet.

In fact, a 175-gram serving of cooked millet contains more than 2 grams of fiber and 39 grams of net carbs ().

Millet is also rich in a variety of other vitamins and minerals, including phosphorus, calcium, magnesium and folate ().

Conclusion:

A 175-gram serving of cooked millet contains 39 grams of net carbs. This grain is also rich in phosphorus, calcium, magnesium and folate.

To shed light

Mazurov saw one of his tasks as the rehabilitation of the heroes of the Brest Fortress. Many of them were forgotten or condemned as captured and surrounded. But everything happened before his eyes. He was also concerned about restoring the true picture of the work of the Minsk underground during the war. The fascist provocation* in 1942–1943 against Ivan Kovalev, Vyacheslav Nikiforov, Konstantin Khmelevsky and other organizers of the underground movement led to the fact that little was said about organized resistance to the occupiers in the first post-war years, and only the existence of lone underground fighters was recognized. Mazurov created a commission that investigated the issue. We must not forget that he himself was in a partisan detachment during the war as a leader. Was initiated into the secrets. I was in contact with a large number of underground workers. In the end, if they were alone, who developed the operation to destroy Cuba and acts of retaliation - explosions in places where the enemy was concentrated?

During Mazurov’s tenure, Vera Khoruzhaya, Marat Kazei, Nikolai Goishik and other former partisans and underground fighters were nominated for the title of Hero of the Soviet Union. In addition, as described in the memoirs, having gone with his deputy Kuzma Kiselyov to pick mushrooms in the Vitebsk direction, he and a colleague discovered a field in the thicket of the forest overgrown with weeds, with chimneys sticking out of it. The name of the destroyed village was suggested by an elderly shepherd he met: Khatyn. Soon Kirill Trofimovich signed a decree on the construction of a memorial there and in the Brest Fortress.

Under him, the industrial and architectural restoration of Minsk was completed. Regions and districts were awaiting their turn. On Mazurov’s initiative, new enterprises began to appear: the Starobinsky Potash Plant, the Polotsk Oil Refinery and the Grodno Nitrogen Fertilizer Plant, and the Berezovskaya and Lukomlskaya power plants were built. In fact, a chemical industry that did not previously exist in the BSSR appeared. Gasification of populated areas and electrification of remote villages began.

Couscous

Couscous is a processed grain product usually made from durum wheat semolina.

Couscous is a staple in many Middle Eastern and Moroccan cuisines, and is relatively low in carbohydrates—about 34.5 grams of net carbs in a 160-gram serving of cooked couscous ().

This grain is also rich in selenium, a micronutrient that plays a critical role in heart health, thyroid function, immune health and more (,).

Including couscous in your diet can also increase your intake of several other important nutrients, including pantothenic acid, manganese, copper and thiamine ().

Conclusion:

Couscous is a grain product that contains 34.5 grams of net carbs per 160-gram serving. Couscous is not only high in selenium, but also high in pantothenic acid, manganese, copper and thiamine.

Complex carbohydrates for muscle gain

Carbohydrates do not easily provide a person with energy; they prevent the destruction of muscle tissue. With a deficiency of polysaccharides, the body begins to break down muscle fiber cells to obtain the required amount of energy. Products containing carbohydrates should become an obligatory part of the diet of athletes and people of heavy physical labor. Thanks to them, the body compensates for the loss of spent glycogen.

A lack of carbohydrates in food is manifested by fatigue, a decrease in strength indicators, which means that there can be no talk of any muscle relief or body sculpture. Carbohydrates combined with sufficient protein create healthy muscles.

To get the desired muscle volume, you should correctly calculate the amount of carbohydrates. To achieve maximum effect, their volume should be more than 30% of all calories entering the body.

You can supply yourself with healthy carbohydrates using certain foods:

• Brown Uncooked Rice - Combines the right carbohydrates with other nutrients, helps build muscle mass, promotes satiety, and maintains normal blood sugar levels. White, polished rice does not have similar properties.
• Oats provide the body not only with complex carbohydrates, but also with protein, guarantee an increase in muscle fibers, activate digestion, alleviate the symptoms of inflammation, and nourish healthy intestinal microflora.
• Sweet potatoes are a source of vitamins, microelements, fiber, and natural sugars. Useful for nourishing the brain, strengthening the immune system and providing energy.

More details:

Diet for gaining muscle mass for men

Wild rice

Wild rice is a grain obtained from the Tsitsaniya genus of herbaceous plants.

Compared to other types of rice, wild rice contains significantly fewer carbohydrates, with 32 grams of net carbohydrates in every 165-gram serving of cooked wild rice ().

Additionally, wild rice is rich in health-promoting antioxidants.

One review found that phenolic compounds found in wild rice have 10 times more antioxidant activity than those found in white rice ().

What's more, wild rice is an excellent source of a number of other nutrients, including zinc, vitamin B6 and folate ().

Summary:

Wild rice is lower in carbohydrates than other types of rice, with 32 grams of net carbs per 165-gram serving. It is also rich in antioxidants, as well as zinc, vitamin B6 and folate.

Types of slow carbohydrates

How to eat properly. All about carbohydrates.

The structure of a complex carbohydrate includes several molecular chains containing many monosaccharides. A similar composition is typical for starch, glucomannan, dextrin, glycogen, cellulose, and chitin. Each of these substances, referred to as slow carbohydrates, contains thousands upon thousands of monosaccharides, which ensures a long digestion process, during which energy is released slowly.

Carbohydrates should account for at least 50% of the total daily calories consumed. Complex ones are recommended to be consumed before strength training. One dose includes at least 40 grams. Slowly absorbed, it gradually and evenly provides the level of glucose in the blood necessary for the athlete.

Thanks to complex carbohydrates, according to medical research, endurance levels increase and the fat burning process accelerates. They maintain energy at a consistently stable level. By eating a portion of carbohydrates, a person does not feel hungry for a long time, which is the main key to success in reducing daily caloric intake.

There are many sources for obtaining this compound. The most common is starch. Its slow breakdown in the gastrointestinal tract, accompanied by conversion into glucose, does not allow monosaccharides in the blood to fall below the required level. Large amounts of starch are found in legumes and grains.

The breakdown of glycogen into glucose occurs in the liver. No additional enzymes take part in this process. Pork and beef liver contains the largest amount of glycogen, yeast cells, seafood, and crayfish contain slightly less.

Fiber is not completely absorbed, but plays an important role. It, passing through the digestive tract, helps cleanse the body and remove cholesterol, toxins and metal salts from the intestines, and also prevents the development of putrefactive processes. By stimulating increased secretion of bile, it increases the feeling of satiety.

As a result of the breakdown of fructose, a by-product polysaccharide called inulin is formed. It is used as a sugar substitute for diabetics and is found in artichokes and chicory.

All slow carbohydrates are rich in fiber, which makes these compounds beneficial for digestion. Gradually breaking down, they turn into glucose, which evenly enters the blood, giving a long-lasting feeling of satiety and maintaining energy balance in the body.

Spelled

Spelled is an ancient whole grain that has a number of beneficial properties ().

Research suggests that eating more whole grains, such as spelled, may be associated with a lower risk of heart disease, type 2 diabetes, and some types of cancer (, , ,).

Although spelled contains mostly carbohydrates, it contains a lot of fiber in each serving.

For example, a 195-gram serving of cooked spelled contains about 7.5 grams of fiber and 44 grams of net carbs ().

Spelled is also rich in niacin, magnesium, zinc and manganese ().

Summary:

A 195-gram serving of cooked spelled contains 44 grams of net carbs and 7.5 grams of fiber. Each serving is also rich in niacin, magnesium, zinc and manganese.

Millet porridge as an effective way to combat extra pounds

Despite the name, this type of porridge is made from millet. This is another unique porridge that will allow you to get your body back in shape. This is possible thanks to the composition:

• starch – 70%;
• protein – 15%;
• fat – 3.5%;
• iron – 2.7 mg;
• zinc – 68 mg;
• aluminum – 100 mcg;
• copper – 370 mcg;
• potassium – 211 mg;
• vitamin PP – 1.6 mg;
• vitamin B9 – 40 mcg;
• vitamin A – 3 mcg.

This composition allows millet porridge to have a positive effect on metabolic processes in the body, optimize digestion processes, and cleanse the body of waste, toxins, and salts. All this makes it an indispensable element of proper nutrition and diet for people trying to lose weight.

A large amount of potassium has a beneficial effect on the functioning of the heart muscle, and zinc, iron and vitamins support the functioning of the nervous system, strengthen teeth, nails, hair, and improve the condition of the skin.

In order for millet porridge to retain all its beneficial properties, while remaining a dietary dish, it is better to cook it in water with a minimum amount of salt.

Barley

Barley is a nutrient-rich grain that has a nutty flavor and a characteristic chewy texture.

This grain is also rich in fiber—each 170-gram serving of cooked barley contains 6.5 grams of fiber and about 41.5 grams of net carbs ().

In addition, boiled barley is an excellent source of selenium, magnesium, manganese, zinc and copper ().

However, whenever possible, choose whole barley over pearl barley (a more refined version of barley) because whole barley is less processed and is considered a whole grain ().

Summary:

A 170-gram serving of cooked whole barley contains 41.5 grams of net carbs. Not only is barley rich in fiber, but it is also an excellent source of selenium, magnesium, manganese, zinc and copper.

Useful tips

1. Such a healthy breakfast will provide the body with fiber. But for it to work, you need to drink a lot of water.
2. It is also a source of complex, but still carbohydrates. So that they do not go into fat, but into useful energy, you need to be active and play sports.
3. The simplest and lowest calorie recipe: water + cereal without salt or any additives.
4. The recommended serving size for breakfast when losing weight is 200 g, with proper nutrition - 250 g.
5. Each cereal has a separate list of contraindications that must be observed.
6. Don’t be lazy and take the time to cook with your own hands instead of buying bright but useless tea bags.
7. Every morning you should have a new porridge for breakfast: today - oatmeal, tomorrow - barley, the day after tomorrow - buckwheat.

High Carbohydrate Grains to Watch For

While many types of grains are suitable for a healthy low-carb diet, some are high in carbohydrates and low in fiber.

Specifically, refined grains are grain products that have been processed to improve their texture and shelf life.

The processing process results in a decrease in fiber content, which can increase the amount of net carbohydrates in the final product.

Here are some examples of grains and refined grain products that are high in carbohydrates:

• White bread
• pasta
• White rice
• semolina
• instant cereals
• cookie
• breakfast cereals
• Pizza dough
• instant oatmeal

Also, keep in mind that if you're cutting back on carbs, you may still need to limit your intake of healthy whole grains, depending on how restrictive your diet is.

For example, very low-carb or ketogenic diets often limit carbohydrate intake to less than 50 grams per day, which can make it difficult to include any grains in the diet ().

Summary:

Refined grains have been processed to improve their texture and shelf life. These foods typically contain less fiber and more net carbohydrates than whole grains.

Barley porridge will keep you young

Peter I considered this porridge the main one on his table, and introduced it into the diet of his soldiers. The king did not make this decision in vain. Pearl barley porridge is incredibly nutritious, helps maintain vigor, activity, and energy, despite its low calorie content (110 kcal per 100 g of product). It should be at the forefront of the diet of people who are involved in heavy physical activity. These properties are explained by its composition:

• protein – 9.87 g;
• carbohydrates – 62 g;
• fat – 1.14 g;
• potassium;
• iron;
• phosphorus;
• sodium;
• zinc;
• vitamins B, A, K and E;
• lysine.

Many believe that pearl barley porridge can preserve and even restore youth. It has an antioxidant effect and strengthens blood vessels. In addition, many scientists pay attention to the high content of lysine in pearl barley porridge. This substance has a pronounced antiseptic effect, which suggests that this type of porridge is able to fight bacterial and viral infections.

The high concentration of phosphorus allows us to recommend this product to athletes and bodybuilders. This trace element relieves fatigue and also helps increase the percentage of muscle mass.

Cooking pearl barley porridge is a simple, but time-consuming task. It must be soaked for a long time before cooking, and then simmered over low heat for about 2 hours.

Summarize

• While many low-carb diets do not exclude grains, many varieties are suitable for a healthy, controlled carbohydrate diet.
• In fact, many types of grains are high in fiber and low in net carbohydrates, which is the amount of carbohydrates the body actually digests.
• For best results, be sure to choose whole grain varieties and avoid highly processed or refined grains whenever possible.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: carbohydrates

About the author: Alexander Fedorov

Candidate of Biological Sciences, biologist, nutrition expert. Graduated from Stavropol State University with a degree in Biology at the Faculty of Biology and Chemistry.

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Low-calorie cereals with calories indicated

In fact, the choice of cereals that we can prepare is not so large, since the range of cereals available to us in stores is limited. Therefore, we provide data for all the most popular ones.

The table is built taking into account the increasing calorie content of porridges cooked in water, since they are the lowest in calories. Indicators for dairy products are based on 1.5% milk fat content.

The figures are given without taking into account any additives. Only cereal and water or milk. All other ingredients that you use will add to the indicated calorie content.

Explanations:

1. If the calorie content of varieties of the same cereal in dry form differs significantly (compare whole grain oats and rolled oats), then for porridges this difference is practically erased, because evaporation occurs approximately the same.
2. Boiling of cereals in water and milk occurs differently. This explains why the lowest-calorie porridge made with water is barley porridge, and rice porridge made with milk.