A nutritionist talked about the most useful cereals for health – Moscow 24, 11/10/2021

Porridge is one of the favorite breakfasts of most Muscovites. Without this dish, many citizens do not feel full and full of energy. We tell you what kind of cereal is desirable to eat for those who follow a healthy lifestyle.

Long live buckwheat

Photo: depozitphotos / EvgeniyaSheydt

According to experts, cereals should be in the daily diet of every person. They make the menu complete and balanced.

“Cereals are a source of vitamins, minerals and dietary fiber, which are extremely important for human health,” explained nutritionist-therapist Olga Lushnikova.

One of the most useful and favorite in our country is buckwheat porridge. They are among the top in vegetable protein content (about 12% per 100 grams of cereals). Buckwheat also contains vitamins A, B, E, iron, magnesium, zinc and other trace elements, polyunsaturated fatty acids, dietary fiber and polyphenolic compounds.

Buckwheat has a fairly low glycemic index – 50-55 units, so it is recommended for patients with diabetes and anyone who cares about their weight. Croup improves the peristalsis (contraction of the walls like a wave) of the intestine, normalizes cholesterol and blood pressure levels and has antioxidant properties. The use of buckwheat is to prevent the development of type 2 diabetes.

Olga Lusnikova

nutritionist-therapist

Continued use of buckwheat porridge improves the immune system, helps fight bad mood and depression, and rarely causes allergies. In addition, it is necessary to choose the kernel and not the buckwheat flakes, as cereals have all the useful properties. In addition, this rule applies to other products: only whole grain cereals contain all the vitamins, trace elements and other useful substances that disappear during grinding and further processing.

wholegrain

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Rice groats are also quite filling due to their high content of complex carbohydrates, proteins and dietary fiber.

“Rice has excellent absorption properties – it perfectly removes toxic compounds from the body. Its use also helps to remove excess fluid from the body. But rice porridge tends to correct stools, so be sure to combine it with vegetables.” Lushnikova warned.

It is recommended to choose non-glossy, uncooked, brown or wild rice. These are the types that are most useful, as they contain important substances: calcium, magnesium, phosphorus, B vitamins and antioxidants.

When it comes to oatmeal, your doctor advised you to choose either whole grain oats or traditional oatmeal. They contain vitamins A, E, group B, potassium, magnesium and zinc.

Due to its beta-glucan content (a special type of fiber), oatmeal provides long-lasting satiety, helps eliminate toxins and heavy metals, and also regulates blood cholesterol levels.

Olga Lusnikova

nutritionist-therapist

In addition, quinoa, a pseudo-grain crop native to South America, has recently become popular with Muscovites. It is valuable because it contains all the essential amino acids, and this is important, for example, for vegetarians to make a complete diet.

The nutritionist also recommended that you include pearls, barley, corn kernels, oatmeal and millet in your diet. But it is better to refuse semolina porridge and instant cereals. They give fast and short-term satiety, sharply increasing the level of glucose in the blood. Also, they practically do not contain dietary fiber and all the valuable substances in which whole grains are rich.

Water or milk?

Photo: depozitphotos / BelarusianArt

The nutritionist recommends filling cereals with a little butter or any crude vegetable oil – olive, coconut, pumpkin, flaxseed or avocado oil.

“The porridge can be boiled or steamed with boiling water overnight. For example, it is better to throw oatmeal in boiling water in a ratio of one to two, leave it overnight in a thermos and add olive oil, herbs and a little salt to them in the morning, “explained the expert.

If you like cereal with milk and you do not have problems with its intolerance, then you can completely eat such dishes. Only it is even better to cook the cereal in water and add milk at the end when it is almost ready.

If there is lactase deficiency, milk protein intolerance or you just want to change your diet, then your doctor has advised you to use whole milk. For example, you can use coconut, almond or cashew milk.

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