What kind of porridges are light? The healthiest porridge in the world

Let's talk about porridge! On supermarket shelves there is now a huge selection of various cereals and legumes - from rice, lentils and pearl barley, to green buckwheat, polenta and couscous.

So how not to get lost in this diversity? Which cereal is healthier? And what is the benefit of the newfangled bulgur and quinoa that are increasingly appearing on Instagram?

Let's take a closer look at the top popular cereals that are of the greatest interest. The rating is actually quite arbitrary, but we can single out undoubted leaders

1. Buckwheat

No wonder many call her the queen of porridges. Buckwheat porridge is a storehouse of useful substances, contains essential microelements and vitamins, and is rich in fiber. In addition, it is a complex, slowly digested carbohydrate, making it great for weight loss.

What other beneficial properties does buckwheat have?

valuable source of vegetable protein and carbohydrates
copper and cobalt contained in cereals help absorb calcium
gives a long-lasting feeling of fullness
Due to its fiber content, buckwheat will improve intestinal motility and help remove toxins and waste from the body
rich in B vitamins, so buckwheat porridge can increase mental and physical performance, as well as stress resistance

In 100 grams of buckwheat:

Dry calories: 343 kcal

Proteins: 13.25 g

Carbohydrates: 71.5 g

Fat: 3.4 g

2. Hercules (oatmeal)

Oatmeal is popular in bodybuilding along with buckwheat. It is one of the best sources of slow carbohydrates, so oatmeal porridge is the best option for breakfast, which will give the body the necessary energy after sleep.

Beneficial features:

oatmeal contains potassium, sodium, zinc, calcium, magnesium, phosphorus, iron, vitamins B1, B2, PP, E
contains natural antioxidants that increase the human body’s resistance to various types of infections, which is important in the autumn when vitamins are not enough
is a source of the essential amino acid methionine
the content of amino acids and fiber has a positive effect on metabolism and helps the growth and active formation of muscle tissue
nutritional value
Suitable for both weight gain and weight loss
helps control appetite, is well absorbed
Oatmeal contains an element called inositol, which helps reduce “bad” cholesterol levels

In 100 grams of oatmeal:

Proteins= 12.3g

Carbohydrates= 61.8g

3. Lentils

There are several types of lentils: red, green, brown, black.

Lentils contain a large amount of vegetable protein (20-25g/100g), are a source of iron and folic acid, and are rich in the amino acid tryptophan (which in our body turns into serotonin - the hormone of happiness).

Other useful properties:

has a positive effect on metabolism, an excellent product for weight loss
due to the large amount of fiber and dietary fiber, it improves intestinal motility, helping to cleanse it; improves the functioning of the gastrointestinal tract as a whole
has a beneficial effect on the cardiovascular system, increasing vascular tone
will help improve skin condition
high content of microelements (calcium, phosphorus, iron and other important substances)
normalizes the functioning of the genitourinary system

In 100 grams of lentils:

Dry calories: 350 kcal

Proteins= 25g

Carbohydrates= 60.08g

4. Bulgur

Not everyone knows what bulgur is. However, it is very common in Mediterranean cuisine, Azerbaijan, Armenia, Asia, the Middle East and India.

Bulgur is a porridge made from wheat, in which the grains are heat-treated with water, then dried (traditionally in the sun) and, as a rule, cleared of bran and remaining impurities, after which the grains are crushed to the desired size.

Beneficial features:

contains folic acid (useful for the female body) and a number of important macro- and microelements
cereal is rich in saturated fatty acids
easily digested and absorbed
speeds up metabolism
has a positive effect on the nervous system and emotional state due to the high content of B vitamins
it is possible to use bulgur as a scrub - improves the condition of the skin, fills it with radiance
The anti-inflammatory properties of bulgur are known

In 100 grams of bulgur:

Dry calories: 342 kcal

Proteins= 12.3g

Carbohydrates= 57.6g

5. Quinoa

Another cereal that is now gaining popularity. Quinoa is an ancient grain native to South America that resembles corn or buckwheat in appearance.

Useful properties and composition:

gluten free
it contains a sufficient amount of the amino acid lysine - promotes better absorption of calcium
almost completely absorbed in the body
contains more fiber, riboflavin, complex carbohydrates and folate than wheat and rice
excellent source of vegetable protein (more than buckwheat porridge)
can lower blood sugar levels
also rich in macro and microelements (phosphorus, calcium, copper and others)
has a beneficial effect on the immune system when consumed regularly
Helps the body remove waste and toxins

In 100 grams of quinoa:

Dry calories: 368 kcal

Proteins = 14.1g

Carbohydrates= 57.2g

6. Rice

Currently, there are various types of rice on the shelves - white, brown, red, brown, wild, steamed. I won’t go into depth into each of these types, but I will say one thing - that unprocessed (unpolished, unsteamed) rice has the greatest benefits.

Rice porridge has been familiar to us since childhood. Often they gave it to us to strengthen the intestines.

Beneficial features:

rice contains about 8% protein, essential amino acids, saturated and unsaturated fatty acids
contains up to 80% slow (complex) carbohydrates
high content of minerals - phosphorus, magnesium, zinc, iodine and other trace elements
Rice is gluten-free, so it can be safely consumed by people with allergies
the presence of lecithin has a positive effect on the condition of brain cells, improves performance and mental activity
rice removes excess sodium from the body - that is, it helps with swelling
Important is the enveloping property, thanks to which rice is able to reduce acidity in the stomach
dietary fiber helps normalize the gastrointestinal tract

In 100 grams of rice:

Dry calories: 344 kcal

Proteins = 6.7g

Carbohydrates = 78.9g

7. Semolina porridge

Semolina is very finely ground wheat flour. The amount of vitamins, minerals and proteins is significantly lower than in other cereals. It also contains a small amount of fiber, but semolina porridge itself is very filling, which is explained by its high starch content (about 70%).

Among the advantages:

easily digested and cleanses the gastrointestinal tract of excess mucus
contains vitamins E and B
quick cooking
contains iron, which has a beneficial effect on hematopoietic processes

In 100 grams of semolina:

Dry calories: 328 kcal

Proteins= 8.2g

Carbohydrates= 73.3g

The role of porridge in the human diet

The role of cereals in nutrition is invaluable. First of all, it is a source of slow carbohydrates, energy and strength. Cereals should form the basis of your diet, so feel free to include the presented types of cereals in your daily menu. For weight loss, it is best to give preference to oatmeal, buckwheat and bulgur. However, do not forget to monitor the amount of carbohydrates you consume. All types of porridges are good for gaining weight, so there’s plenty to go around! Remember that the best nutrition is a balanced diet that will contain the required amount of macronutrients - carbohydrates, fats and proteins. Delicious porridge and milk that doesn't run away!

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Cereals have been the basis of human nutrition since time immemorial. Today you can find a wide variety of grains, legumes and cereals on store shelves. So that you don’t get confused about them, we have compiled a detailed guide to the most famous types and asked a nutritionist to tell us about the benefits of each.

Natalya Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences

- Cereals are primarily a source of slowly digestible carbohydrates and vegetable protein, all microelements (they are especially rich in potassium, magnesium, phosphorus, calcium, selenium, and buckwheat - iron, and many others) and vitamins - mainly groups B and E. And not A less important component of cereals is dietary plant fiber, which improves the functioning of the digestive system, cleanses the intestines, populates it with beneficial microflora, slows down the absorption of sugars and reduces the glycemic index of food. Preference should always be given to unrefined cereals with preserved shells, which contain whole grains and the maximum amount of vegetable protein.

Wheat cereals

Wheat is the main grain crop grown on land. It comes in different types and varieties, and several types of cereals are made from it. It is worth remembering that all wheat cereals contain gluten.

Wheat groats

This is a coarsely ground polished grain of durum wheat (durum). The color of the cereal can be yellow (from spring wheat) or grayish (from winter wheat). The beneficial properties of wheat cereal are incredibly diverse: it contains fiber, various sugars, starch and minerals such as magnesium, zinc, iodine, potassium, silver, boron, calcium, silicon, phosphorus and molybdenum. Thanks to a large amount of vitamins, wheat cereal strengthens the body, reduces blood pressure, removes heavy metals and improves digestion.

Natalya Fadeeva

- It is better to give preference to durum wheat varieties, which include spring and awned varieties, for example white turk, krasnoturka, kubanka, garnovka and others. There are a huge number of wheat varieties. It is very simple to determine the durum variety of wheat: if the grain crumbles and crumbles when crushed, it is a soft grain; if it has a glassy appearance and, when crushed, is divided into several solid dense pieces, it is a durum grain. Durum grains have a lower glycemic index and raise blood glucose levels less and more slowly.

Semolina

This is the same wheat cereal, only with a higher degree of purification. Semolina porridge is well known to us since kindergarten. The most useful semolina is made from durum wheat, but in Russia you can find mostly semolina from soft varieties. Semolina contains a large amount of starches and has almost no fiber. Semolina contains a large amount of protein, potassium, vitamin E and B1, and it cooks quickly, which allows you to preserve a maximum of vitamins.

Natalya Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Semolina is ground wheat, but not to the point of flour. It has a lot of potassium. It can be eaten as porridge or added instead of flour to casseroles or desserts. Despite the fact that semolina is highly refined, it is not harmful. For example, for exhausted people, children with insufficient body weight, for diseases that require nutrition with high calorie content (tuberculosis, cancer, purulent processes and others), semolina can be useful. For people with obesity and diabetes, it is better to replace it, for example, with pearl barley.

Couscous

Couscous is the national dish of North Africa. The cereal is made from the same processed and refined wheat grain, and it has all the properties of wheat cereal. Couscous cooks instantly and is perfect for a quick, healthy lunch or snack.

Bulgur

To obtain bulgur, wheat grain is steamed, dried, removed from bran and ground. Thanks to this processing, bulgur cooks very quickly. It contains vitamins such as B1, B2, B3, B4, B5, B6, B9 and beta-carotene. Bulgur normalizes metabolism, improves the functioning of the nervous system and intestines. Useful during high loads, as it is easily absorbed by the body.

Spelled

This is a wild type of wheat that was cultivated on the ground in ancient times. Now spelled is not grown on an industrial scale, but it can be found on the shelves of health food stores. Due to the fact that spelled is not subject to selection, we can confidently speak about its benefits and the absence of genetic modification (unlike regular wheat). Spelled contains a lot of proteins (27-37%), containing 18 essential amino acids. There is more iron and B vitamins in spelled than in most varieties of modern wheat, but, on the contrary, there is less gluten.

Rice

There are three types of rice: long grain (indica), medium grain and round grain (the smallest). It also varies in the degree of processing: there is whole grain rice (brown), polished (white) and parboiled. Whole grain rice retains all the beneficial properties of the grain shell: fiber, B vitamins, zinc, iodine, phosphorus and copper, so brown rice is much healthier than white rice. White rice cooks faster and contains more starches. Steamed has a golden color and is obtained by steaming and drying rice grains. The most famous varieties of rice are jasmine, basmati and arborio. Another type of rice, wild, is essentially not one: it is a herbaceous aquatic plant, a close relative of rice.

Natalya Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Of all types of rice, it is better to choose whole grain and steamed. Polished rice is peeled, contains less healthy fiber and magnesium, and increases blood glucose faster. For people with obesity and diabetes, it is better to replace white polished rice with brown or wild rice, which have a lower glycemic index.

Buckwheat

Buckwheat is one of our favorite cereals. It is healthy, very tasty, quick to prepare and inexpensive. Buckwheat kernels are whole buckwheat grains with a huge number of beneficial properties. It contains eighteen essential amino acids, iron, potassium, calcium, phosphorus, copper, iodine, zinc, fluorine, cobalt, as well as vitamins B1, B2, B9 (folic acid), vitamin E. In terms of lysine and methionine content, buckwheat proteins are superior to all cereals culture; They are characterized by high digestibility - up to 80%. Buckwheat is not afraid of weeds, so no pesticides are used when growing it.

Natalya Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Of all the cereals, buckwheat contains the largest amount of iron and vitamin rutin, which together with vitamin C strengthens the walls of blood vessels. It is useful for anemia and varicose veins. In addition, buckwheat contains a large amount of vegetable protein (the most of all cereals) and does not increase blood sugar very much. It is useful for gaining muscle mass, obesity and diabetes.

Quinoa

Quinoa is the most fashionable grain of recent years. In fact, this is an ancient grain crop that was grown by Indians in the Andes several thousand years ago. Quinoa cooks quickly, has a pleasant nutty taste, and also contains more than 20% protein, all essential amino acids and phytic acid, which reduces cholesterol and fights cancer. In Spain, paella is prepared with quinoa instead of rice, in Italy it is served with olive oil and sun-dried tomatoes, and in Greece they prepare salads with vegetables and spices. One of the important properties of quinoa is its complete absence of gluten, for which it is highly valued by people with gluten intolerance.

Natalya Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Quinoa contains a lot of plant proteins, comparable in quantity to buckwheat or amaranth, while quinoa proteins are diverse in their amino acid composition. Any vegetable proteins from any cereal are proteins - sources of amino acids, the main function of which is growth, building the body, regular replacement of worn-out protein elements, the work of the immune, endocrine, nervous, musculoskeletal and other systems. Thus, including quinoa in your diet will have a positive effect on your health.

Oat groats

Oats are used to produce oat flakes, oatmeal and oatmeal. Unlike flakes, cereals undergo less processing and retain more of the beneficial properties of oats. And there are many of them: oats contain large quantities of natural antioxidants - substances that increase the body’s resistance to various infections and environmental influences (radionuclides, heavy metal salts, stress). Oats are rich in the essential amino acid methionine and magnesium, necessary for the normal functioning of the central nervous system. The high content of proteins and fiber improves all metabolic processes, promotes the growth and development of muscle tissue. A bowl of oatmeal contains a quarter of your daily requirement for soluble fiber. And beta-glucans - dietary fiber from oats - when dissolved, turn into a viscous mass and bind excess cholesterol.

Natalya Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Whole oat grains are preferable for healthy people. Oat flakes are usually processed by heat and pressing, which somewhat reduces their nutritional value. But flakes are more suitable for people with chronic diseases of the digestive tract, in the postoperative period, as they have a gentle effect on the mucous membrane. Cereals with sugar are a healthier option for everyone.

Corn grits

Corn grits are crushed and polished corn kernels. This cereal has a sunny yellow color and a nutty aroma. It is easily digestible, contains plant fibers that improve intestinal motility, as well as antioxidants that speed up brain function.

Natalya Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Corn grits are a source of slow carbohydrates, vegetable protein, vitamins B, E, potassium, and plant fiber. The main advantage is that this cereal is a good choice for people with celiac disease (gluten intolerance).

Millet

Millet is millet grains that are minimally processed during production. It is considered the least allergenic cereal, so people with sensitive bodies should try it. Millet prevents the deposition of fat in the body and improves the functioning of the cardiovascular system. Iron, fluorine, magnesium and calcium contained in millet strengthen the body.

Natalya Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Millet is also one of the cereals that is useful for celiac disease (gluten intolerance) or allergic reactions to this protein. Millet contains, unlike other cereals, a larger amount of fat - 2.5-3.7%, therefore it saturates well and has a lot of phosphorus. But due to the large amount of dietary plant fiber, it can be poorly digested in chronic inflammatory diseases of the digestive system.

Barley cereals

Barley grits

Barley groats are unpolished particles of barley kernel. Among the microelements that make up grain, phosphorus is especially valuable - there is twice as much of it in barley cereals as in other cereals. Phosphorus is necessary for proper metabolism in the body and maintaining brain activity. Barley cereal carbohydrates are slowly absorbed and satiate for a long time, and fiber normalizes digestion.

Pearl barley

Pearl barley is obtained by processing barley and removing the grain shell. It is unique in that it is able to reduce allergic manifestations of the body. The amino acid lysine, contained in pearl barley, is responsible for the production of collagen. Like barley, pearl barley contains gluten.

Natalya Fadeeva

doctor, nutritionist-endocrinologist, doctor of medical sciences
- Barley contains more fiber than pearl barley, and accordingly, it slows down the absorption of carbohydrates and fats more. Barley contains less fiber, but is no less healthy. Both cereals have a low glycemic index, which makes them recommended for people with obesity and diabetes. In addition, pearl barley provides energy for a very long period of time, which is why it was used in the army.

Amaranth grain

Amaranth grains are made from amaranth, a nutritious pseudocereal with a nutty flavor. Amaranth cereal contains a large amount of easily digestible protein and fiber. Amaranth porridge is rich in calcium, magnesium, phosphorus, vitamins C and PP, as well as the biologically active substance squalene. It regulates metabolic processes in the body, normalizes cholesterol levels, protects cells from toxins and has an immunomodulatory effect.

As a staple food in our diet, a variety of cereals have unlimited health benefits. Which of them is the most useful or which is the most harmful you will be able to understand when you read our material, in which you will also find tips on how to properly prepare porridge.

Remembering our childhood, we can say that we all liked porridges made from rice, millet or corn. We didn’t really like buckwheat side dishes, and we didn’t even want to hear about barley or oatmeal. Linen was a stranger to many.

Now, we adults understand that any porridge for breakfast is the best food, because it provides the body with energy for the whole day. This is achieved due to the rich content of complex carbohydrates in grains. Properly prepared cereals also enrich the body with proteins, fats, lipids, minerals and fiber.

Which porridge is the most harmful

Grains such as wheat, corn and rice are acidic in nature. Excessive consumption of them leads to increased blood acidity. And as you know, our blood is alkaline. To maintain its alkalinity, the body needs only 20% acids.

As a result of exceeding this norm, premature aging of the body occurs, and serious diseases develop, including arthritis, irritable bowel syndrome, and insomnia.

These cereals are considered healthy if consumed in moderation and prepared properly.

Porridges are good for their ease of preparation and great benefits! Thanks to fiber, a combination of complex carbohydrates and proteins, there is a slow release of energy source. This means that the body will be charged with vigor and strength for active activities (sports, physical and mental work). Cereals fill the stomach so much that you don’t want to snack for several hours.

Oatmeal

Today everyone admires the benefits of oatmeal, but not everyone knows its main advantage. Oats belong to the alkaline group of foods, of which the body requires 80% in order to maintain an ideal balance of blood alkalinity.

If eating corn or rice is not harmful only in limited quantities, you can cook oatmeal three times a day. It contains all the nutrients necessary for health. If there is a place for oatmeal in your diet, then your health is in order, as well as your weight and skin condition.

Oatmeal recipe.

Ingredients:

oat flakes, 50 grams,
water, 1 glass.
a handful of blueberries or chopped fruit.

Mix the cereal with water and heat over low heat. Add berries, fruits or nuts.

If you want to add more vitamins to your dish, leave the cooked dish overnight. You can also use skim milk instead of water.

Pearl barley

Barley is an equally valuable alternative to oatmeal. Barley porridge is inferior only in that it requires more time to prepare.

Not everyone knows that brown sugar, cinnamon, walnuts, cream or fresh fruit are added to pearl barley. If in our childhood they had prepared pearl barley for us in this form, we would have eaten it with great pleasure.

Cooking pearl barley.

Ingredients:

pearl barley, 1 cup,
water, 3 glasses,
salt, ½ teaspoon,
cinnamon, walnuts and fruit.

Pour the cereal into a saucepan with water, sprinkle with salt and place on high heat. When the water boils, switch the stove to low heat and cook for about 40 minutes. Drain off any remaining liquid.

If you want a sweet version, add milk, brown sugar, cinnamon, cream, walnuts or fresh fruit (optional) to the cooked barley.

Ingredients:

2 cups boiled pearl barley,
½ cup milk,
2 teaspoons brown sugar,
¼ teaspoon cinnamon,
2 tablespoons chopped toasted walnuts,
fresh fruit for serving.

Mix boiled pearl barley, milk, sugar and cinnamon. Place the saucepan over medium heat. Stir the contents until all the milk is absorbed, about 15 minutes. Divide the pearl barley between two cups. Sprinkle walnuts on top and pour heavy cream over them. Garnish dishes with chopped fruit.

Buckwheat

Buckwheat is not the healthiest porridge compared to oatmeal or barley, but it has its own unique advantages.

Firstly, you can prepare a wider variety of dishes from buckwheat.

Secondly, buckwheat has hypolipidemic properties (reduces the risks of cardiovascular diseases).

Thirdly, it contains easily digestible proteins with all essential amino acids, which makes it a valuable product for those who want to lose weight. The buckwheat diet is one of the most effective in the fight against excess weight.

And finally, its main advantage is that buckwheat is the healthiest grain. Almost all cereals, unfortunately, are genetically modified. Only buckwheat is not modified. There is no point in this, since this grain crop suffers from few diseases and is not afraid of weeds. For a successful harvest, it only requires stable weather.

Buckwheat porridge recipe.

buckwheat, 1 cup,
water, 1½ cups,
ripe banana, 1 piece,
blueberries, ½ cup,
milk, ¼ cup,
almond oil, 1 tablespoon,
chia seeds, 1 tablespoon,
honey, 1 tablespoon.

Place buckwheat in a bowl of water and leave overnight. Drain off excess water and rinse well. Until light water passes through the sieve with buckwheat.

Place two-thirds of the buckwheat in a blender with the milk, chia seeds, banana slices, blueberries, almond butter and honey.
Mix the mixture for a minute. Transfer to the bowl with the rest of the cereal and stir to combine. Enjoy the taste of the healthiest porridge.

Millet

Today, millet is not popular, although it has always been one of the most beneficial for health, for which it was valued by our ancient ancestors in China, India, Greece, Egypt and other countries.

Millet is considered a seed, not a grain. The tiny seed contains all the vitamins, minerals, dietary fiber and antioxidants essential for health. Magnesium protects against migraines and heart attacks. Nicotinic acid lowers cholesterol levels. Phosphorus affects fat metabolism.

You can quickly see the benefits of millet if you include millet porridge in your diet. They usually not only start the day, but also end it.

How to cook millet correctly.

1. Rinse the cereal and remove all debris.

2. Soak the millet in water and leave for 12 - 24 hours. This neutralizes phytic acid, which binds minerals, and enzyme inhibitors (they complicate the process of digesting food).

3. Rinse the millet with plenty of water, transferring it to a fine sieve.

4. Boil 1 cup of millet in 2 ½ cups of water, add ¼ teaspoon of salt.

Rice

Brown rice is the most healthy. It contains B vitamins, minerals (iron, potassium, phosphorus and magnesium).
White rice is not as nutritious as brown rice, but it can also be a healthy choice for your diet as it contains protein, carbohydrates, iron and some vitamins.

Rice porridge has a low dietary fiber content, so it is considered an excellent dietary dish for people with digestive tract problems weakened by chronic or acute diseases.

Preparing dietary rice porridge.

Ingredients:

boiled white rice, 2 cups,
eggs, 2 pieces.

Cook a glass of uncooked rice in two glasses of water.

Pour water or any broth into a saucepan with boiled rice until it is covered with liquid.

When the rice in the broth boils, continue to simmer for 10 minutes, stirring slowly.

Add eggs and stir with a fork.

Stirring constantly, continue cooking for a few more minutes.

Remove from heat and add fermented soy sauce.

Corn

Corn is a rich source of many essential nutrients and fiber. Carbohydrates, iron and phosphorus are present in it in colossal quantities. Due to its value, corn porridge can protect the body from many diseases and illnesses, including breast cancer.

In addition to being a delicious addition to any meal, corn also protects us from a number of chronic diseases.
But you need to be careful with it. The trouble with it is that 100 grams of the product contains 342 calories. This is the highest rate among all grain crops. This means that if you want to gain weight quickly, eat corn.

Corn grains contain large amounts of fatty acid. And this is very harmful for people suffering from cardiovascular diseases, since an excess of the product can lead to their exacerbation.

Corn porridge recipe.

Ingredients:

½ cup corn grits,
2 ½ cups water
1 cinnamon stick,
sugar and milk to taste.

Pour corn grits into a saucepan and add ½ cup of water. After 5 - 7 minutes, add the remaining two cups of water and cinnamon. Cook, covered, over high heat until the liquid begins to boil.

Switch the stove to low heat and stir the contents of the pan.

Cook covered for 15 - 20 minutes.

Remove the pan from the heat, add sugar and milk.

Flaxseed porridge

Flaxseed is considered a rich source of micronutrients, fiber, manganese, vitamin B1 and omega-3 essential fatty acids. Protects against cancer and radiation, lowers cholesterol, prevents hot flashes after menopause. But it also has contraindications, including side effects.

For example, pregnant women should avoid flaxseed cereals, as flaxseed estrogen may affect pregnancy outcomes.

Instructions for preparing flaxseed porridge.

Ingredients:

¼ cup flax
¼ cup of water
1 egg white,
a pinch of salt.
fruits or berries if desired,
spices, optional (cinnamon, nutmeg),
honey, optional.

In a saucepan, combine flax, a quarter cup of water, egg white and salt.

Place over medium heat and stir until the porridge thickens, 3 to 4 minutes.
Once thickened, add fruit, honey and any spices of your choice. Serve for breakfast.

What grains are best not to eat?

Each grain has its own value for health. Some of them can be consumed in any quantity (oatmeal or barley), while others can only be consumed in limited quantities (flax, corn). Among all the cereals or seeds (flax, millet), there are no products that would be better to exclude from your diet.

How to cook healthy porridges correctly

The grains are usually soaked in large quantities of water overnight or for several hours. Wash and cook in proportions as indicated in the recipes.

When the water boils, add salt to it and stir. Cover with a lid and cook until soft.

Corn and flaxseeds tend to clump in hot water. They must be cooked, stirring frequently.

If you don’t know how to properly prepare healthy porridge, buy a rice cooker with an option for cooking it.

When the porridge is cooked, milk and other additives (fruits, nuts or spices) are added to it. Only dried fruits are usually placed in a saucepan at the very beginning of cooking.

It is better for adults to eat oatmeal with a pinch of salt rather than sugar. Buckwheat or rice are good as side dishes, and millet is considered ideal for an evening meal.

Buckwheat is one of the healthiest porridges. It contains essential plant proteins; in addition, buckwheat is the champion among grains in terms of the content of B vitamins, which help cope with stress and insomnia, and at the same time are responsible for the good condition of the skin, hair and nails. There are also more than enough microelements in buckwheat: there is iron (promotes the formation of red blood cells and is responsible for a good complexion), potassium (maintains optimal blood pressure) and calcium (your main ally in the fight against tooth decay, brittle nails and brittle bones), magnesium (relieves depression and helps in the fight against excess weight) and many other minerals.

Doctors value buckwheat for its large amount of rutin. This substance seals the walls of blood vessels, stops bleeding, and has a preventive and therapeutic effect on the veins, for example, with varicose veins and hemorrhoids.

Oatmeal

Regularly eating oatmeal can make you not only calmer, but also smarter - this is exactly the conclusion that scientists from Cardiff University (UK) came to. A group of volunteers aged 30 to 80 years were fed oatmeal daily for a month. Scientists noticed that in just a week, the participants in the experiment had improved brain function, and cheerfulness and good mood were noted as “side effects”.

It is also recommended to consume oatmeal for those who want to preserve mental abilities and memory into old age. After all, oatmeal is the best way to normalize cholesterol levels and get rid of vascular plaques. By the way, if you have an excellent appetite, which oatmeal cannot satisfy, after a small portion of oatmeal you can eat the heartiest breakfast: sausage, scrambled eggs, sandwiches with any amount of butter.

Pshenka

Millet porridge supplies the body with iron, which is necessary for normal blood circulation and a healthy complexion, fluoride, without which it is impossible to maintain healthy teeth, magnesium - an essential trace element for athletes and workaholics, manganese (responsible for normal metabolism). Millet porridge has long been considered a product that gives strength. And this is no coincidence, because millet contains elements that can strengthen the tissues of our body: silicon, the substance from which all living beings “build” bones and teeth, and copper, which gives the tissues additional elasticity.

Rice

Like other grains, rice boasts an abundance of B vitamins, vitamin E (protects against premature aging) and a whole range of microelements such as iron, zinc (relieves vascular problems), magnesium (the main “enemy” of bad mood), calcium (relieves unnecessary visits to the dentist), potassium (improves heart function), etc. However, the amount of nutrients that your body can get from rice grains largely depends on the method of processing the rice. Brown rice is considered the healthiest. This type of rice differs from the white rice we are used to in that during the processing process, the rice grains are cleaned only of the inedible husk, leaving the bran shell. And this shell contains most of the vitamins and microelements.

Pearl barley

The main wealth of pearl barley is phosphorus; in terms of its content, pearl barley is almost twice as high as other cereals. Phosphorus is not only necessary for normal metabolism and good brain function, but is also considered the “main micronutrient for athletes,” because phosphorus is what ensures the speed and power of muscle contractions.

The only drawback of healthy cereals is that in order to prepare pearl barley, you will have to spend a lot of time. Pearl barley, especially large ones, requires long cooking (up to an hour and a half), however, cooking can be speeded up if you first soak the barley for three hours. And one more feature of pearl barley is that the porridge should be eaten immediately after cooking. As soon as the porridge cools, the pearl barley will become hard and tasteless.

Semolina

Compared to other cereals, semolina contains fewer vitamins. The fact is that semolina is prepared from wheat grains peeled from the shells, and most of the vitamins are contained in these shells. However, due to the fact that semolina porridge is cooked very quickly, the beneficial substances are not destroyed during cooking. In addition, semolina porridge does not contain fiber, so it is much easier to digest than other porridges. That is why it is recommended for people with stomach and intestinal problems.

Facts about cereals

In the Middle Ages, buckwheat was considered the food of the plebeians and the poor. Aristocrats did not eat buckwheat, because, unlike rice, it produced “black porridge”, supposedly unworthy of their delicate stomachs.

Millet lovers should remember that this porridge can cause constipation in some people. Therefore, it is better to eat millet with dairy products, fresh and stewed vegetables.

If you don’t have nuts at home to make dessert, you can replace them with toasted oatmeal.

The name of pearl barley porridge comes from the word “pearl” - “pearl”.

The mystery of Guryev porridge. Who will order this porridge in a restaurant now? And where will it be served? Why this dish, very common in the 19th century and beloved by Muscovites, disappeared from our cuisine is a mystery. But once upon a time it was a delicacy on a par with sturgeon selyanka, pies with burbot livers, roast suckling pig and was served in the best restaurants of the capital.

What do we know from literature about Guryev’s porridge? That mashed yolks, whipped whites, toasted nuts, vanillin, apricots, milk foam, candied fruits were added to crushed buckwheat (and later, according to some reports, to semolina...) It must have been very tasty. Maybe someone still has the recipe and the fashion for this festive, ceremonial porridge will return?

Personal opinion

Vladimir Presnyakov Sr.:

– Porridge has a special place in my life. And first of all – buckwheat. I love her very much! This is my favorite side dish. How useful! I've read so many interesting things about this mess! As a child, I really loved millet. But now few places prepare it.

Depositphotos/VladislavNos

Porridge joined people's diets many centuries ago. Historians discovered the first mention of dishes made from boiled barley in ancient Rome. In Rus', porridges made from oats and wheat were popular. Being a source of energy, cereals gave the poor person a quick feeling of fullness without requiring large material costs. Rich people also did not deny themselves the pleasure of eating different types of cereals. They were ground, added to various gourmet dishes, and eaten with meat or fruit.

The most healthy cereals according to nutritionists

Manufacturers offer a huge selection of different cereals, from which housewives prepare delicious porridges. But are they all useful? Experts consider cereals from the point of view of their content of nutrients, calorie content, and benefits for digestion. How to choose the ideal cereal, and which porridge is the healthiest?

Nutrition experts identify the seven healthiest grains. Dishes made from them are easily absorbed by the body, saturate it with energy, nutrients, and fiber necessary for digestion.

Oatmeal

This type of cereal is considered the undoubted leader among various cereals. It is obtained by processing oats. The coarser the grind of oatmeal, the healthier the porridge turns out. Doctors and nutritionists love oatmeal for its unsurpassed properties.

Oat fiber is rich in fiber, which works as a “cleaner” for the body. Coarsely ground oatmeal helps eliminate accumulated toxins and improves digestion;
Oats are rich in minerals necessary for normal life;
It also has enveloping properties, which have a beneficial effect on the condition of the stomach. Oat porridge is especially recommended for people suffering from gastritis or ulcers.

Oatmeal cooked in water is considered the healthiest. Preference should be given to ordinary rolled oats. Unlike instant oats, it is not chemically processed.

Buckwheat

A distinctive feature of buckwheat is its minimal calorie content while maintaining high nutritional properties. Buckwheat porridge has long been taken note of by fans of various diets, and for good reason. In addition to nutritional value, buckwheat has many beneficial properties.

Cereals contain a large amount of vegetable protein, which is an excellent complement or substitute for animal proteins;
Buckwheat is rich in iron and magnesium. It is often prescribed as an adjuvant for anemia, disorders of the heart or blood vessels;
Buckwheat porridge is an ideal food for patients with diabetes. This cereal has a minimal glycemic index. When consumed, it does not cause sudden spikes in sugar levels, helping to maintain normal natural insulin levels.

The most useful is the unusual buckwheat porridge, when the cereal is simply poured with water or kefir. Swollen grains retain the maximum amount of nutrients that are lost if the cereal is cooked.

Millet

It is the result of processing the oldest grain - millet. Millet porridge contains carbohydrates that take a long time to digest. Due to this, people who consume this product feel full for a long time. Along with quick saturation, millet is rich in elements necessary to maintain the proper functioning of the entire body.

A large amount of fiber intensively cleanses the intestines, relieving constipation and removing accumulated toxins from the body;
Microelements in millet stimulate blood circulation, preventing the formation of cholesterol plaques and the development of atherosclerosis.

Due to the high level of polysaccharides, millet porridge is not recommended for people with diabetes and pancreatic diseases.

Pearl barley

It makes the cheapest, but the most nutritious and very healthy porridge. Many people underestimate its benefits; most people associate pearl barley with the army or kindergarten. They give it there for a reason. In ancient times, pearl barley porridge formed the basis of the diet of warriors. It quickly saturates the body, gives strength and endurance.

Since pearl barley is a product of barley processing, it contains a lot of protein and fiber. It stimulates peristalsis, improving the process of food digestion;
Pearl barley is rich in phosphorus, which is necessary for active brain function;
Potassium helps the proper functioning of the heart and blood vessels.

Nowadays, pearl barley porridge has significantly lost its popularity. This is due to the long preparation of pearl barley dishes. To cook delicious pearl barley porridge, use a little trick: soak the barley overnight before cooking. This way it will cook much faster.

Corn grits

Corn porridge is a rare guest on the table, but it is simply necessary to eat it. Corn grits are especially useful for people who want to get rid of extra pounds. Corn grains contain a lot of carbohydrates, which take a long time to break down. The porridge itself is very filling, it is simply impossible to eat a lot of it. At the same time, a small portion removes the feeling of hunger for about four hours.

Corn porridge is a great way to preserve female beauty. It contains vitamins A, E, PP. Their high content helps maintain youthful skin, a thin waist, and good mood;
Corn grits are indicated for people with heart disease. Microelements contained in grains reduce the level of bad cholesterol.

Experts recommend cooking corn porridge only in water. According to most people, after cooking the porridge has an unappetizing appearance and looks like yellow glue. To add flavor, use various additions: apples, nuts, dried fruits. They give the dish an unusual taste and saturate it with additional benefits.

Rice

Rice cereal has been the staple food of Eastern peoples for many centuries. There are several varieties of rice. The most useful is brown, unrefined rice. Being a natural adsorbent, rice has the ability to attract and remove excess moisture, toxins, and waste from the body.

Unpolished brown rice contains a huge amount of plant protein, which gives strength. Vegetarians are happy to replace meat dishes with this porridge;
White refined rice is not as healthy as other varieties. However, its use also has a good effect on the functioning of the stomach, intestines, and pancreas.

When choosing rice for cooking, pay attention to the main feature: the more refined the grain is, the more quickly digestible carbohydrates it contains and, as a result, the porridge is more nutritious.

Spelled

Unpretentious to grow, amazing in nutritional properties and benefits, cereals were mentioned in Russian folk tales. Over time, wheat replaced it from the diet. Now producers and consumers have again paid attention to the undeservedly forgotten storehouse of protein, vitamins, amino acids, and microelements - spelt.

Spelled is a low-calorie product. It contains a lot of carbohydrates, protein and very little fat. Spelled porridge is excellent for feeding people who regularly exercise;
Gluten gives the dish a viscous consistency and contains 18 essential amino acids;
Spelled stabilizes blood pressure, normalizes sugar levels, and strengthens the immune system. Finely ground spelled porridge is especially useful for young children and the elderly.

Spelled is also good because all the substances in it are balanced. They are completely absorbed by the body without causing allergic reactions. Spelled can be found on the shelves under other names: emmer, emmer, kammut, spelled. These are all different names for the same cereal.

How to cook porridge correctly

The benefits of the dish depend not only on the composition of the cereal, but also on the method of its preparation. Any healthy cereal can be spoiled, resulting in a product that can harm the body.

Choose cereals that have undergone the least heat treatment. The healthiest porridge is made from coarsely ground cereal, in which particles of the grain shell remain. It is under it that most of the necessary substances are contained;
Cook porridge in water. Many cereals completely lose their properties when consumed with animal fats: milk or butter. For example, oatmeal cooked with milk loses its ability to bind cholesterol;
Use healthy supplements. Season the porridge with fruits, nuts, berries, and dried fruits. Such additives do not increase calorie content, adding benefits to the dish and improving its taste.

Porridges that should not be eaten often

Along with healthy ones, there are so-called “harmful” cereals, the consumption of which brings nothing to the body except extra calories.

Nutritionists give first place to the popular semolina porridge. It is a product of wheat processing, but most of its composition is starch. It causes allergic reactions, contains a lot of calories, and inhibits intestinal function. Almost the entire volume of semolina porridge eaten turns into fat, so it can be consumed extremely rarely.

The second most harmful is rice porridge, made from white polished rice with the addition of milk. If such a rice kulesh is generously sprinkled with sugar, then after digestion only extra calories will remain in the body.

Experts also advise refraining from eating instant oatmeal. The bulk of the beneficial components of oats are contained in the shell. There is no grain fiber inside a bag of instant porridge, but there is a lot of sugar, flavoring and food additives.

When you decide to cook healthy porridge, choose cereals that you like to taste and contain many microelements. According to nutritionists, regular consumption of cereals preserves the health of the digestive system, stomach, and intestines for a long time, gives vigor and vitality.