What cereals to include in a healthy diet for weight loss

Losing weight young ladies try so hard to avoid starchy foods! And rightly so, because products made from wheat flour have very little value for health and are detrimental to the figure. The same cannot be said about the unprocessed wheat itself.

To begin with, this cereal is the lowest calorie of all. In addition, it regulates fat metabolism, removes fats and lowers cholesterol levels. All this improves blood circulation, which means it improves the delivery of micronutrients to all organs of the human body. The fiber in wheat improves immunity and slows down the aging process.

Caloric value: 304 kcal (everywhere the calorie content is indicated per 100 grams of dry cereal).

Millet is very similar in composition and properties to wheat, it can be easily added to the diet if you want to slowly but effectively and irrevocably say goodbye to extra pounds.

Millet has a large amount of protein in comparison with other cereals and a small amount of carbohydrates, it takes a long time to digest, and therefore gives a feeling of satiety for a longer time than, say, oatmeal or semolina.

It differs from other cereals in its high fat content and promotes the elimination of antibiotics from the body. Therefore, it is recommended to use it during and after the course of treatment.

Millet is also considered one of the least allergenic grain crops. Contains a significant amount of B vitamins, phosphorus, zinc, iodine, potassium, sodium, magnesium and bromine.

Caloric value: 348 CALC.

Spelled is a semi-wild wheat variety widespread at the dawn of human civilization. And today, interest in this grain crop is growing again among people who follow a diet and a healthy lifestyle.

This attention to spelled is due to the unusually high protein content for cereals: from 27% to 37%. Spelled porridge has a pleasant nutty flavor and is incredibly healthy, especially for children. This cereal is especially rich in gluten protein, which contains 18 essential amino acids for the body that cannot be obtained from animal food.

Caloric value: 337 CALC.

Quinoa, which is quite expensive by Russian standards and at the same time invaluable in its properties, is quite rightly becoming more and more popular in our market. An unusually high amount of protein and essential amino acids, fiber, minerals and B vitamins make quinoa a valuable food.

A refined taste and a very exotic look help it to get into the rank of dishes “for a special occasion.” Serving quinoa as a side dish with vegetable, fish or meat dishes, you will delight the taste of even the most sophisticated gourmet.

But more importantly, by pampering your body with this unique product at least once a week, you will provide it with invaluable support.

Caloric value: 368 CALC.

Rice is an amazing dietary product suitable for almost everyone. As part of a properly selected diet, rice can even be considered a food that contributes to the normalization of weight.

However, you should pay attention to the variety of this product: aquatica, basmati, brown, Tibetan, red – all these types are more nutritious in their properties and have a more refined taste than the usual white parboiled rice.

Rice is an important source of vitamins that help to strengthen the nervous system and have a beneficial effect on the condition of the skin, hair and nails. Rice, unlike other grains, does not contain gluten, a vegetable protein that causes allergic reactions.

Caloric value: brown – 337 kcal, red – 340 kcal, white – 344 kcal, wild black – 107 kcal.

Oatmeal is rich in biotin (a B vitamin), which is good for the skin and prevents dermatitis. It contains a large amount of phosphorus and calcium, which are necessary for the normal formation and development of the skeletal system, as well as iron for the prevention of anemia. Oatmeal perfectly cleanses the intestines, prevents the progress of gastritis and stomach ulcers. Oatmeal fiber helps maintain normal blood sugar levels.

Prepared without animal fats and consumed in reasonable amounts, this porridge will help you get rid of those extra pounds.

A distinction should be made between oatmeal and rolled oats. As processed grains, rolled oats are a source of fast carbohydrates that are instantly absorbed and increase blood sugar. Oat grains or cereals – a product that has not undergone heat treatment. It takes longer to cook, but retains all the beneficial nutrients.

When choosing oatmeal, you should pay attention to the cooking time, which you will find on the packaging. The one that cooks for 30 minutes or more is much useful, although we often choose what is faster in cooking. Attention: the thinner the flakes – the farther they are from whole natural grains, the faster they are absorbed and the higher their glycemic index.

Caloric value: oatmeal – 310 kcal, flakes – 367 kcal, oatmeal – 342 kcal.

Buckwheat is surprisingly easy to prepare, satisfying and, at the same time, a unique cereal in its composition. In addition to phosphorus, magnesium and B vitamins found in a number of cereals, buckwheat is an excellent source of iron and calcium, which increases the body’s resistance to many diseases. By saturating the blood with hemoglobin, buckwheat contributes to the saturation of all organs and tissues with nutrients.

A distinctive feature of buckwheat is its environmental friendliness. This cereal is grown without the use of fertilizers and chemicals, which makes it absolutely safe and suitable even for baby food.

When buying buckwheat groats, preference should be given to non-fried (green buckwheat).

Caloric value: normal – 313 kcal, green – 294 kcal.

Barley is rich in iron and other minerals, so it is more necessary and useful for the elderly than any medicine. In addition, it contains vitamins B, D, E, PP.

Barley porridge does not raise blood sugar levels, therefore it is indicated for diabetics. For people leading a sedentary lifestyle, barley porridge will help solve problems with “sluggish” digestion.

Those who care about their figure should eat barley porridge no more than 2 times a week. It is better to use soups with the addition of this cereal.

Barley is cooked for a long time, but it is an excellent side dish for meat and vegetable dishes.

Caloric value: 324 kcal

Couscous is a wheat grits that serve as the basis for the eponymous dish of Maghreb or Berber origin. It is an excellent source of minerals (primarily potassium, magnesium, copper) with relatively low carbohydrate levels. There are quite a lot of dietary fibers in it, which are responsible for the normal functioning of the gastrointestinal tract, stabilization of water-salt metabolism and brain activity. Thus, couscous is especially indicated for people with weakened immune systems and overweight.

Another advantage of this cereal is that it is extremely easy to prepare and goes well with fish, seafood, meat, as well as vegetables and fruits. For our country, this is still an exotic dish, despite the fact that you can find couscous in any supermarket.

Caloric value: 376 CALC.

In terms of nutritional value and culinary properties, corn grits are lower than other types of grits. Proteins in corn grits are deficient and poorly absorbed.

But it does not cause excessive fullness, is absolutely non-allergic and is recommended for the elderly, children and people with a sedentary lifestyle. It cleanses the intestines and stomach well, and with regular use it can increase immunity.

It is known that in countries where corn grits are widespread, for example, in Moldova and Romania, people are less likely to suffer from cardiovascular diseases.

In addition to boring porridge from corn grits, you can make excellent pancakes, cottage cheese casseroles and delicious homemade bread. However, if you want to get both benefits and taste pleasures, you should pay close attention to the freshness of the cereal.

Caloric value: 337 CALC.

Many people carry unpleasant memories of semolina in a kindergarten or school cafeteria for years. However, semolina can be rediscovered in completely new qualities and properties if you learn to use it successfully in cooking.

Semolina gives the dish an original taste, texture and increases the energy value of food. It can be successfully used as an additive to yeast-free dough, vegetable and chickpea cutlets, vegetable stew and other similar dishes.

At the same time, semolina is a rich source of vitamins E, PP and B9, it is also rich in phosphorus, potassium, sulfur, vegetable protein and starch. It is important to remember that semolina contains a lot of gluten, which many people exclude from their diet.

Caloric value: 328 CALC.