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What are the most useful groats

Maria Voropayeva
Healthy food 03 november 2020 in 15:16
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Most people have different types of groats in their diets, but how to choose a groat and determine its value?

First of all, you need to pay attention to the composition, so that B vitamins, macro- and micronutrients are indicated there.

If we talk about the protein content in groats, then the most useful have the most complete protein. It should be remembered how we determine the quality of a protein: by the amount of amino acids in it, namely, essential amino acids. For vegetarians, this is generally vital.

Fiber is another important ingredient. She, like water, is a “cleaner” in our body, as well as food for beneficial bacteria.

Now let's move on to the rating of healthy groats and porridges, based on the above points by category:

1 place

  • green buckwheat
  • buckwheat grain
  • herculean porridge
  • pearl barley
  • barley groat
  • linseed porridge
  • rye porridge
  • quinoa
  • amaranth
  • hemp groats



2nd place

  • wheat groats
  • corn grits

Inadequate protein, but these groats contain minerals, and corn grits contain a very rare element - organic gold.

3rd place

  • semolina
  • couscous
  • bulgur

This is polished groats (the core of the grain that does not carry nutrients).

This is refined food. Previously, couscous was made from millet, but now, using new technologies, it is made from semolina.



4th place

  • white rice ⠀

White rice is in last place, as it lacks the most important thing - its shell, which contains fiber, minerals and vitamins.

Rice is 80% starch with zero (practically) content of vitamins and microelements. That is, there is literally no biological value. Rice as an analogue of premium flour - refined, refined and devoid of nutrients.

However, not everything is so bad with rice. It contains 7 grams of protein, and the protein is quite complete, better than wheat protein.

You can also replace polished rice with brown rice, but it still contains 3-4 times less nutrients than, for example, buckwheat.

Brown and unpolished rice varieties are good as a side dish or at the time of cleansing the body in order to get rid of toxins, since rice has sorption properties. Just to be on the safe side, nutritionists clarify that at this moment the rice is not cooked in milk.

As a conclusion: the heading "note to hostesses" or how to choose cereals?

  1. Choose the most complete groats that have undergone a minimum of unnecessary processing, this includes: green buckwheat, buckwheat, oatmeal, pearl barley, barley groats, flaxseed, rye, quinoa, amaranth, hemp groats.

  1. Life hack: pay attention to the color: the lighter the groat, the less minerals it contains.

  1. The finer the groat is crushed, and the longer we cook it, the higher the glycemic index of the product (the effect of carbohydrates in food on the change in blood glucose). You should pay attention to this indicator. For example, green buckwheat has a low glycemic index (GI) 15, and semolina 70, which is almost 5 times more - the difference is noticeable. GI directly affects how quickly you get hungry and whether you overeat your daily calorie intake.

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