Not all cereals are equally healthy: let’s figure out what kind of porridge to eat for breakfast

Everyone knows that cereals are very healthy, as they are a valuable source of vitamins, minerals, nutrients and amino acids. Porridge has always been a popular food product and even in modern diversity has not lost its relevance.

Photo source: pixabay.com

Today we will look at the TOP 5 cereals that are richest in protein. This organic substance acts as a building material for muscles and helps reduce the amount of subcutaneous fat.

1. Buckwheat

Photo source: pxhere.com

Buckwheat contains approximately 12.6% protein (and it is considered easily digestible). This product is also rich in magnesium, copper, a whole list of B vitamins, potassium, manganese and iodine. The fat content is only 1%.

Eating buckwheat helps increase hemoglobin levels, reduce the concentration of bad cholesterol in the blood, improve the functioning of the gastrointestinal tract, eliminate swelling and strengthen the body's resistance to various infections. This product also helps maintain the beauty of skin, nails and hair.

Note! When cooked, all cereals swell, so the percentages of protein and other substances undergo significant changes.

Calorie content per 100 g of different types of cereals in dry form

Cereals contain a large amount of slow carbohydrates, providing long-lasting satiety. Any carbohydrate food, if consumed without moderation, contributes to weight gain, so you should track the calorie content of cereals using a cheat sheet.

The table shows that the most high-calorie cereals are rice, millet and semolina, while oatmeal and buckwheat occupy the last rows. They are ideal for dietary nutrition.

Attention! Crushed, steamed and polished cereals lose their beneficial properties during processing, while their calorie content increases. For example, oatmeal has a calorie content of 365 kcal, instead of 303 kcal. Take this feature into account when planning your diet.

The calorie content of a dry product is not identified with the finished dish made from it. During the cooking process, the cereal changes its consistency, and, consequently, its nutritional value. Cooking with milk and adding additional ingredients also increases the calorie content of the finished dish.

Millet cereal

Photo source: pixabay.com

Millet contains 11.5% protein , as well as a rich vitamin and mineral complex. It contains a lot of vitamin B6, which accelerates metabolic processes in the body, as well as phosphorus and calcium, which are important for strengthening bone tissue. The magnesium content in the composition makes this product indispensable for the cardiovascular system. Millet does not contain gluten, so it can be recommended for people suffering from celiac disease. Important! This product has the only disadvantage: it contains 3.3% fat, which consists of highly unsaturated fatty acids. Because of this, the cereal quickly turns bitter, and it cannot be stored in a warm place.

Table of protein content in products

In this table, products are arranged by category. The first column indicates the amount of protein in the products, the second - fat, and the third - the calorie content of the products.

Chicken eggs

- the number one product for the athlete. The protein content in these products is very impressive. In addition, egg white is considered ideal in its structure and digestibility.

Cooked meat

.
Meat is the main source of animal protein. In terms of benefits, boiled or steamed meat is healthier, since in this form it contains more nutrients and less harmful fats. Chicken breasts and lean beef are the most popular among athletes. Chicken breasts
are rich in protein and contain almost no harmful fats. This is a dietary product.
Beef
combines a set of useful components such as zinc and iron, which are beneficial not only for the body as a whole, but also have a positive effect on the production of testosterone, which is so necessary for an athlete and any other person.

Grilled meat

. The meat is usually fried in oil, which adds extra calories. In addition, in a frying pan, for example, all the fat that drains from the meat comes into contact with it again, which is not very good from a dietary point of view. An excellent solution in this situation is an air fryer, where the meat is perfectly fried and the saturated fats flow into a special reservoir. Again, the calorie content here may vary depending on the frying method you use. Also, the fat content in steak and similar products may vary depending on the cooking recipe. The table shows average values.

Boiled fish

. Fish, unlike meat, contains less fat and is not so harmful. At the same time, fish contains a sufficient amount of protein and other substances beneficial to the body.

Seafood

. Seafood, like fish, contains a large amount of protein and almost no fat. Seafood is a great food for an athlete.

Fried fish

. Fish, even fried, does not contain much fat. But again, it all depends on the preparation. If you fill the pan halfway with oil, the number of calories will naturally increase.

Caviar

. Caviar is a product from which a new living organism subsequently appears. And, naturally, it contains a huge amount of not only protein, but also all other vital components.

Low-fat dairy products

. When choosing dairy products, you should pay attention to the fat content. I think we don’t need extra fat.

Medium fat dairy products.

Fatty dairy products

. It is better to avoid such products.

Legumes

. The so-called beans are also quite a healthy product, although legumes do not contain much protein. Because of this, it is a vegetable protein, which in its structure differs from animal protein and is also necessary for us.

The percentage of protein content is indicated in the dry weight of the product.

Nuts

. Nuts are an excellent source of vegetable protein, but are quite high in calories. Therefore, you should not overuse nuts.

Porridge

. We do not consider cereals as a source of protein. They have their own advantages. Porridges and cereals are an excellent source of carbohydrates to provide your body with energy for training and building muscles.

Vegetables

. From the point of view of protein content, of course, vegetables cannot boast of their presence in the required volumes. For this reason, it is a first-class source of vitamins.

Fruits

. Fruits and vegetables are primarily carriers of vitamins.

Mushrooms

. Fresh mushrooms, given to us by nature itself, are not only tasty, but also healthy. Although the protein content in them is also not high.

Honey is an indispensable product for an athlete. This is the only product in the world that contains almost the entire periodic table.

Cheeses

.

Bakery products

. It is better not to consume baked goods in large quantities. Although they do not contain much fat, they do have a huge amount of carbohydrates.

Oat groats

Photo source: pxhere.com

Oatmeal contains 11% protein . In addition, it is enriched with almost all B vitamins, as well as vitamins A, E and K. Eating oatmeal helps remove harmful cholesterol from the body, prolong the youth and beauty of the skin, muscle regeneration, and reduce the risk of bleeding gums and subcutaneous hemorrhages.

Note! Oatmeal is rich in carbohydrates, so it is better to eat it in the first half of the day.

Daily protein intake

Calculating your daily protein intake is easy. With a proper diet, the indicator should be within 35% of the daily calorie intake. For women weighing 65 kg with a subcutaneous fat level of 18%, it is necessary to consume 110 g of protein daily. For men weighing 80 kg and subcutaneous fat level 12% - 170 g. The amount of polypeptide consumed depends on physical activity during the day. With sports nutrition and a low-carb diet, there is no need to exceed the daily protein intake. Research by scientists has proven that when the norm is significantly exceeded, the level of its absorption decreases.

Barley groats

Photo source: pxhere.com

Barley contains 9.5% protein . Its soluble fiber helps lower bad cholesterol and prevents spikes in blood sugar levels. Therefore, this cereal is especially recommended for obese people. Its use enriches the body with a large group of vitamins, as well as substances that contribute to the excellent functioning of the gastrointestinal tract.

Interesting to know! From barley groats you can make not only porridges, but also decoctions that gently envelop the stomach and relieve irritation of the mucous membrane.

Cereal diet

Cereals (the table shows high calorie content) are used as dietary food for 7 days.

Nutritionists emphasize that following the diet rules is mandatory:

• use only in the morning or afternoon;
• cook dishes on water;
• give up sugar, salt and high-calorie flavorings;
• alternate cereals;
• drink at least 2 liters of water daily.

Semolina and white rice are not suitable for the diet. They are low in nutrients and high in calories. Phytic acid in semolina makes it difficult to absorb calcium and negatively affects your figure. The cleaning of rice and semolina is identical, so white varieties of rice also do not contain any useful substances.

Comment! Cleaning cereals directly affects their usefulness. The lighter they are, the less useful. Unrefined cereals retain their properties. Keep this in mind when choosing products in stores.

Cereals, contrary to popular belief, also do little to promote weight loss. It is better to use millet, brown, red, brown rice, oatmeal, buckwheat, rolled oats and corn grits.

The preparation of cereal dishes for dietary nutrition is somewhat different. Cereals (1 tbsp.) are soaked overnight. The next morning, drain the water, add fresh water, and cook over medium heat for 5-6 minutes. Divide the finished dish into 4 servings - this is the daily norm: breakfast, second breakfast, lunch and afternoon snack.

To improve the taste, it is permissible to use only honey, apple or kefir - in small quantities. It is also allowed to boil cereals in vegetable broth.
After 7 days, according to studies by nutritionists, sugar will normalize, cholesterol levels will decrease, and metabolism will improve. And the proper functioning of organs will give impetus to weight loss.

Advice! It is recommended to exit the diet gradually, adding fruits first, then vegetables, then meat every 2 days.

Cereals are very important for the body. It has been proven that with their help it is really possible to lose weight if you follow all the rules of the grain diet, but not everyone is allowed to use it.

The calorie content and high glycemic index of some cereals recommends consuming them with caution, checking the indicators in cheat sheets, but completely abstaining from grains is not advisable.

Author of the article: Dragonfly

Article design: Svetlana Ovsyanikova

Pearl barley

Photo source: pixabay.com

Barley contains 9% protein , as well as a large amount of fiber, vitamins and mineral acids. The uniqueness of this cereal lies in its ability to block allergic reactions and resist bacteria. Pearl barley porridge improves intestinal motility, removes toxins and waste. And the amino acid lysine it contains stimulates the production of collagen, which prolongs the youth of the skin. Note! Barley contains a lot of gluten, so it is contraindicated for people with celiac disease.

So, we looked at the healthiest cereals that contain the greatest amount of protein. They are a real gift of nature, therefore they should be present in the diet of every person who cares about their health and figure.

Calorie content per 100 g of different types of cereals in finished form

The finished cereal dish becomes more caloric and 3-4 times less nutritious. To reduce this loss, nutritionists recommend boiling cereals in a small amount of water - “al dente”, so they will retain most of the nutrients.

Calorie table for ready-made cereal dishes:

Buckwheat porridge has sharply increased in calorie content compared to the dry product, and barley, rice, corn and oat porridge are the most acceptable for dietary nutrition. Cereals (the table gives calorie content per 100 g of finished dish) here means boiled in water.

Soy for men

Soybean is a herbaceous plant belonging to the legume family. It has a high protein content - up to 50%. The indicator is higher than any product. Soy contains isoflavones. According to their purpose, they act as phytoestrogens, similar to female hormones. With significant consumption of plant products in men, the level of testosterone, which is responsible for the functioning of the reproductive system and the production of seminal fluid, decreases. Therefore, men are not recommended to consume soy in large quantities.