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:
Inadequate protein, but these groats contain minerals, and corn grits contain a very rare element - organic gold.
3rd place ⠀
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.
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?