Calorie content of corn porridge in water without oil. The lowest calorie cereals
Many tasty and healthy dishes came to us from other countries, oatmeal is one of them. Almost every Scot and Englishman starts their breakfast with it for centuries.
Most of us have been familiar with oatmeal since childhood, as it is the perfect breakfast for a child. It is considered an excellent dietary dish, hearty, tasty and healthy for people of all ages.
How many calories are in 100 grams of oatmeal with water and milk? This question will interest many supporters of a healthy diet, as well as those who want to lose weight.
Oatmeal and its properties
For many centuries, oatmeal continues to be one of the most popular dietary and healthy dishes. She's being cooked on water or on milk from flakes or flour. Oatmeal is obtained from oats, which is a young crop compared to wheat.
To get oat flakes familiar to us, oat grains are first ground and then flattened. After that, the oil is pressed, the rest of the product is subjected to heat treatment. All applied processing methods help to get the grain more saturated, fragrant and roasted. In terms of composition, flakes differ from grains, but quite a bit. Oatmeal and bran are also obtained from grains, which are most often used in production.
Oatmeal nutritious and healthy. Depending on the type of oatmeal, the cooking time will vary. You can diversify them with various products:
- fresh fruits and berries;
- dried apricots;
- raisins;
- honey, etc.
Oatmeal stands out with a large amount of vegetable protein and carbohydrates. Despite this, it is considered a healthy dietary dish. The product also contains a lot of carbohydrates, which does not prevent it from being easily absorbed by the body. Regular use of this product has a positive effect on health and appearance.
Oatmeal calories per 100 grams
Ready-made oatmeal in water or milk is a tasty and healthy product. All cereals are high in carbohydrates. The calorie content of dry oatmeal is per 100 grams of cereal 342 calories:
- proteins - 12.3 gr; 49.2 kcal;
- fats - 6.11 gr; 54.9 kcal;
- carbohydrates - 59.5 gr; 238 kcal;
- dietary fiber - 8 gr.
The ratio of BJU by weight in dry form:
- proteins - 15.3%;
- fats - 6.0%;
- carbohydrates - 78.8%.
All cereals increase in size during cooking, so after cooking their energy value decreases. Now let's look at how this happens with oatmeal boiled in water and cooked in milk and how many calories are in them.
The calorie content of oatmeal cooked in clean water is 88 calories per 100 grams finished product, of which:
- proteins - 3.0 gr;
- fats - 1.7 gr;
- carbohydrates - 15.0 gr.
Currently, many manufacturers of oatmeal produce instant products. In such quick meals, the nutritional value is much higher, for example, in five-minute porridge, the calorie content will be 350 units per 100 grams, of them:
- proteins - 56 kcal;
- fats - 67.5 kcal;
- carbohydrates - 224 kcal.
Judging by the indicators, the calorie content of quick porridge exceeds the nutritional value of boiled porridge by 5 times. Fans of five-minute porridges should think about this. It is better to spend some time making traditional oatmeal and eat a lower calorie product.
Oatmeal boiled in milk has slightly more calories. There are 105 calories per 100 grams of milk oatmeal., of them:
- proteins - 3.2 gr;
- fats - 4.3 gr;
- carbohydrates - 14.2 gr.
With the help of such porridge, complex carbohydrates enter the body. They are processed into glucose for a long time to maintain the body's active vital activity.
Milk and porridge on the water can be even tastier if you add raisins, dried apricots, prunes, nuts to them, flavor with oil. With such additives, it will increase the energy value depending on the type of product.
Oatmeal boiled in water is rich in vegetable protein, which gives the body a high energy value. A high nutritional value is the main feature of oatmeal. There is a large amount of dietary fiber in oatmeal. Oatmeal porridge is an excellent adsorbent of heavy metal salts, so it is very important to include in your daily diet people living in large industrial regions.
Among grain crops, oatmeal is the leader in the content of proteins and fats. The protein contains many essential amino acids, they are perfectly absorbed by the body. The nutritional value of oatmeal is complemented by starches. Unsaturated fats in oatmeal are unstable and for this reason the groats quickly deteriorate during long-term storage. It is rich in valuable vitamins and minerals, it contains the most:
- vitamins of group B, as well as PP and E;
- salts;
- phosphorus;
- gland;
- magnesium;
- silicon;
- zinc;
- calcium.
- liver;
- digestive organs;
- atherosclerosis:
- to maintain the work of the heart and vascular system;
- diabetes.
It is especially useful to use oatmeal for those who have various problems with the digestive system. Porridge has an enveloping property and in the process of digestion it envelops the walls of the digestive organs, clearing them of the accumulated "garbage". For this reason, it has become an indispensable dish in the diet of losing weight. People who have constipation are advised to eat oatmeal regularly.
Oatmeal is included in the menu of many diets, and it is also introduced into the diet for many serious diseases, it reduces cholesterol in the blood. It is advisable to use such a dish for people of any age, since 1 plate of porridge can give the body 1/4 daily fiber requirement.
There are many that are allowed to be used in diets, but not all of them can help in burning fat. Indeed, in this matter it all depends on the calorie content of the product, therefore, before compiling a diet, you need to look at the best low-calorie cereals for weight loss, indicating the calories provided in the article.
The benefits of cereals
When losing weight, even the most low-calorie cereals should not be classified as fast food. Packaged products that only need to be poured with boiling water will not bring absolutely any benefit. They contain significantly less nutrients than natural cereals.
Cereals, the list of which is provided below, are considered slow carbohydrates that provide the body with satiety for a long time. Also, fiber, vegetable protein and trace elements contained in these cereals have a beneficial effect. They help improve bowel function and are the best helpers in burning fat.
Now it's time to find out what are the lowest-calorie cereals for weight loss. The table will help you quickly deal with this issue and understand which porridge is best suited for a particular diet:
Name of porridge | basic information | Calories per 100 g |
Buckwheat | It contains a sufficient amount of vitamins, fats, proteins and other elements necessary for the body. Nutritionists recommend eating buckwheat porridge even with obesity. | |
Able to remove toxins and toxins from the body. The composition contains enzymes that help the absorption of fats, proteins and amino acids. | ||
pea | It has a high content of fiber, mineral salts, antioxidants and vitamins. | |
It is rich in nicotinic acid, manganese, zinc, protein and copper - elements that are often lacking in losing weight. | ||
Wheat | It helps to reduce cholesterol in the blood and stabilize fat metabolism, and also improves the functioning of the whole organism. | |
corn | Quickly and effectively breaks down fat cells, lowers cholesterol and removes toxins. | |
Rice (brown rice) | Groats differ in the content of vitamins of the entire group B. It also contains fiber, protein, starch and carbohydrates. | |
Barley/barley | Very useful for people suffering from constipation. Provides the body with energy due to the vitamins and minerals present in the composition. | |
It is not a dietary cereal, but it can be attributed to the list of low-calorie foods. Semolina helps to lose weight with moderate use, and also cleanses the body well and improves metabolic processes. |
By looking at low-calorie weight loss cereals with calories, you can easily create an ideal diet for yourself and lose weight in a short time. And for those who can not decide on the choice of cereals, below are options for effective diets.
The most low-calorie cereals can be bought at any grocery store, but you need to be able to choose the right product. The problem can arise if you want to lose weight with rice. After all, brown rice contains the least calories, while white rice, on the contrary, is the most high-calorie. And such cereals as wheat, millet and buckwheat have one feature - it is almost impossible to get better from their regular use.
Diets on cereals
The most low-calorie cereals can be used in diets or simply to cleanse the body. Any cereal diet makes it possible not only to adjust the weight, but also to get enough of the necessary vitamins and minerals, significantly improving the condition of the body.
Cereals, the list of which is above, are not so difficult to cook. For cooking, it is necessary to use only water, and it is not recommended to add sugar, salt and oil, so as not to increase the calorie content of the dish.
Buckwheat
In order to quickly cleanse the body, you can cook with buckwheat. Rutin and iron contained in its composition make it possible to avoid anemia and make up for the lack of vitamins in the body. Groats can be cooked by boiling or parki. If there is a desire to make the most delicious, but low-calorie dinner, then you can add boiled zucchini or carrots to buckwheat, which contain a minimum amount of calories. And if you want to go on a buckwheat diet, then you can consider the following options:
- biweekly cycle. For a couple of weeks, you need to eat only buckwheat porridge. You can use it in unlimited quantities.
- Fasting day. Unlike the previous option, here you need to eat buckwheat only for one day a week. At the same time, it is allowed to fill it with kefir or yogurt.
oatmeal
If you need to lose up to 2 kilograms, low-calorie milk porridge is ideal. That is, steamed oatmeal can be poured with milk and eaten for breakfast, lunch and dinner. But if you need to get rid of more weight, you will have to limit yourself to eating other foods, because oatmeal contains a considerable amount of fat.
The ideal period for losing weight by about 5-6 kilograms is one week. In this case, it is necessary to use steamed porridge, and only berries or fruits can be used as additives (with the exception of high-calorie bananas and grapes). After a weekly diet, it is necessary to spend fasting days (drink only water during the day). Thus, you can throw off up to 15-20 kilograms in a couple of months.
Seven porridges
It is difficult to say which porridge is the most low-calorie and healthy, if you do not add any additional ingredients to it. Indeed, when using the same cereal for several days, it simply begins to bother. Therefore, experienced nutritionists have developed another good diet, which includes as many as seven cereals. Unlike the rest, such a diet does not harm the body, since it is saturated with all useful elements evenly.
Within one week, you need to eat cereals in the following sequence (by day):
- Wheat.
- Millet.
- Milk oatmeal.
- Rice groats.
- barley.
- Barley.
- A mixture of all these cereals in equal proportions.
Millet porridge
The lowest calorie is, of course, millet. By its properties, it is very similar to wheat, but there are still some differences. According to people, thanks to a diet with such cereals, it turns out to lose up to 5-6 kilograms per week.
When choosing cereals, it is recommended to pay attention to bright grains, since they contain more useful elements. It is necessary to cook porridge in water, maintaining a ratio of 1: 3. You need to eat it all day, not too large portions. The most optimal options are 5-6 meals. If desired, you can fill the dish with linseed oil or mix with dried apricots, sesame seeds.
wheat diet
Most often, wheat on the table is found in the form of pasta, although in fact it brings more benefits in the form of cereals. Wheat has a particularly effective effect on immunity, strengthening it, and also helps to lose extra pounds without feeling hungry during the day.
The wheat diet is best followed for a week. Groats are boiled in water, salt, oil and spices are not allowed to be added. To diversify the taste, you can supplement the dish with steamed vegetables or fresh fruits.
During such a diet, professionals strongly recommend completely eliminating bananas, grapes and potatoes in any form from the diet, as these foods contain a lot of calories. And it is best to drink green tea, which improves the functioning of the intestines and stomach and causes appetite, as well as low-fat sour-milk products and milk (homemade is recommended).
Weight loss with barley
Pearl barley really works wonders for those people who often turn to diets. Its benefits are undeniable, it is famous for its fairly high fiber content, as well as the ability to saturate the human body for a long time. Barley has a large amount of antioxidants, which are of great benefit for skin and hair growth. And properly cooked cereal cleans the intestines from feces well.
You can throw off the hated kilograms with barley in just a week. It is necessary to cook it without adding all kinds of oils or spices. The only permitted addition is lemon juice. They can sprinkle the dish, thereby giving it an even more attractive aroma and taste.
Corn ration
Corn grits will help you quickly and effectively get rid of excess weight. It should be boiled in ordinary water in a ratio of 1: 4. Ready porridge must be divided into about 6 doses, the time intervals between which should be the same.
Corn is cooked for quite a long time, but this time can be reduced if you pre-steam the cereal a couple of hours before cooking. As people say, literally in three days it turns out to throw off about 4-5 kilograms.
diet with rice
Any rice cereal contains complex carbohydrates that saturate the body for a long time. A good advantage of rice is the fact that it does not have to be cooked at all. After all, such cereals can simply be poured with boiling water and left overnight. It is this method of cooking that reduces the number of calories.
In order to get rid of hated kilograms, it is recommended to eat only brown or brown rice, and if necessary, simply reduce the number of calories consumed per day, you can also take white.
What is best for weight loss
The undisputed leader among cereals is millet. This cereal not only creates a barrier to the formation of new fat, but also favorably contributes to its removal. Millet saturates the human body with important vitamins E, B and PP, as well as magnesium, phosphorus and potassium. Therefore, thanks to the regular use of such porridge, you can not only lose weight, but also improve your own health.
low calorie dinner
Both for breakfast and for dinner, it is useful to eat cereals. One of the best options is oatmeal. It can be eaten in the form of cereals or flakes, but in any case, it must be cooked without salt and oil. And if its taste is already tired due to prolonged use, then you can diversify and improve it by adding cinnamon, fruits or berries.
4.3 out of 5Porridge is a food product that is unique in composition and useful properties. It is useful for both adults and children. Properly cooked porridge helps to regulate weight, normalizes the functions of the stomach, removes toxins from the body. If you don’t know what to cook for breakfast in order to get enough and not harm your figure, then choose healthy cereals.
Many people neglect cereals because of the high calorie content of cereals.. Doctors and nutritionists say the opposite, and advise regularly preparing light meals from cereals. With any calorie content, porridge will not be harmful if you do not add fatty sauces, mayonnaise, a large amount of butter, sugar and other high-calorie foods to it. The calorie content of cereals in finished form does not exceed the calorie content of other familiar dishes with meat, vegetables, fruits.
The ideal time to consume porridge is in the morning and afternoon. Even high-calorie milk porridge will not affect the figure if you eat it for breakfast. Cereals in combination with milk perfectly saturate the body, filling it with proteins, carbohydrates and fats. Since cereals are slow carbohydrates, after breakfast, the feeling of hunger will not arise until lunch. Morning intake of porridge allows you to recharge your batteries for the whole day. At the same time, you don’t have to worry about the calorie content of porridge, because all the calories received in the morning are completely consumed by the body during the day.
The benefits of various calorie cereals
Almost all cereals have useful properties. Cereals are an indispensable link in the human diet, because they contain fiber, carbohydrates, many vitamins and minerals. Useful qualities of cereals:
- Porridges help to gain weight with a lack of body weight and also contribute to weight loss;
- Reduce cholesterol levels, remove poisons, toxins and toxins from the body;
- Improve the work of the stomach, intestines, serve as a prevention of various diseases of the digestive system;
- Strengthen teeth, nails, hair;
- They have a rejuvenating effect, make the skin supple, clean, even, radiant;
- Positive effect on the nervous system;
- They are an excellent source of carbohydrates and proteins for children, athletes and people doing hard physical work.
In general, cereals do not have negative qualities and contraindications. It is not recommended to use polished white rice, semolina and instant cereals. These products do not carry any value, so they are best avoided. Though semolina porridge in terms of calories does not exceed other types, it is useless for humans. Semolina helps to flush out calcium from the body, and it also contains vegetable protein, which can cause allergies.
The acceptable calorie content of cereals makes them one of the main foods of a healthy person. In addition, cereals have a significant vitamin and mineral composition. Buckwheat is the record holder for the content of vitamin B, iron and calcium. Oatmeal is useful for stomach ulcers, gastritis, problem skin. Corn grits saturate the body with silicon. Millet porridge contains vitamin A, magnesium and calcium.
Low-calorie cereals on the water have the property of a brush, removing everything superfluous from the walls of the stomach. The use of cereals is recommended for people with a tendency to constipation, diseases of the digestive organs, obesity, anemia, high cholesterol.
Properties and calorie content of cereals of various types
Each type of cereal is valuable in its own way. The most popular and useful are buckwheat, oatmeal, rice, millet, pearl barley, corn groats.
Buckwheat porridge is the leader among other cereals in the content of amino acids, vitamins and minerals. Buckwheat is 16% protein, 30% carbohydrates, 3% fat. Buckwheat grains include: starch, fiber, potassium, zinc, copper, boron, calcium, phosphorus, iron, iodine, magnesium, cobalt, nickel. Buckwheat contains vitamins of groups B, PP, as well as rutin. There are 330 kcal per 100 g of dry product. Calorie content of porridge on water - 110 kcal per 100g. Low-calorie buckwheat is suitable for diabetics, people with heart disease, and obesity. Buckwheat is the main component of the famous diet, it is often used for weight loss.
Oatmeal has an enveloping, soothing effect, removing the painful symptoms of gastritis and ulcers. It is invariably included in the menu of patients with diseases of the digestive system. Oatmeal is especially loved by women, as it makes the skin fresher, firmer, improves complexion, and eliminates acne. Oatmeal porridge has a calorie content of 105-109 kcal per 100 g. In dry form, oatmeal contains 316 kcal per 100 g. Calorie content of oatmeal - 355 kcal per 100g. Despite the rather high calorie content of oatmeal, it remains one of the most popular breakfasts. worldwide. More useful substances are found in oatmeal, rolled flakes, porridge with water or milk. Porridge is best steamed with boiling water or soaked overnight with a dairy product.
Rice porridge is a source of vegetable protein, potassium, iron, zinc, iodine, calcium, phosphorus, B vitamins. In eastern countries, rice serves as a complete substitute for bread, while the population of Japan and China is not overweight. The less rice grains are processed, the healthier they are. It is better to completely abandon white polished rice, and purchase brown, wild, brown, long-grain rice. Rice porridge removes excess fluid from the body, promotes weight loss and body cleansing. The calorie content of the finished rice porridge is 144 kcal per 100 g. The calorie content of dry unpolished rice is 348 kcal per 100 g.
The calorie content of millet porridge is 90-109 kcal per 100 g. Unprepared millet groats contain 334 kcal per 100 g. With a high calorie content, millet porridge is suitable for overweight people.. Millet groats prevent the deposition of fat, remove excess salt and water. Vitamin A, which is part of millet, helps the skin retain moisture, which significantly slows down the aging process.
Barley porridge is recommended for anemia, overweight, disorders of the stomach and intestines. Barley speeds up metabolic processes, strengthens the immune system, slows down the aging process of the skin. The calorie content of pearl barley is 324 kcal per 100 g. Barley porridge contains 135 kcal per 100 g.
Corn porridge, in addition to a pleasant taste, has general strengthening properties. It improves bowel function, strengthens teeth, prevents the accumulation of fat in the body. There are 325 kcal in 100 g of corn grits.
Semolina porridge in terms of calories does not differ much from other cereals, but does not apply to healthy types of products. It is better to replace semolina porridge with milk with oatmeal or buckwheat. In dry form, semolina contains 326 kcal per 100 g.
What is the difference between the calorie content of cereals in milk and water?
The calorie content of cereals in milk is higher than the calorie content of the product in water. To calculate the nutritional value of porridge with milk, add the calorie content of milk to the calorie content of porridge.
Everyone knows that cereals are very useful for our body and, depending on the type, contain certain nutrients and vitamins. That is why regular consumption of cereals should become the rule for those who care about their health. In addition, the low calorie content of cereals on the water allows us to consider them a dietary product that is used to maintain the body's strength not only for weight loss, but also for various diseases.
Porridges cooked on water contain enough nutrients and nutrients, and their quantity and composition depend on the type of cereal used. The calorie content of cereals on the water is low, at the same time, they saturate the body well and give energy. The thing is that cereals are a source of slow carbohydrates, which are gradually broken down and absorbed by the body, ensuring its satiety. Therefore, they are considered a good breakfast, as well as a side dish for many second courses.
Useful properties of cereals on the water, their composition
Despite the relatively low calorie content, cereals on the water contain up to 25% of the useful minerals and vitamins necessary for the body. Most of all they contain B vitamins: folic acid, thiamine, riboflavin and niacin. Also, cereals contain a lot of insoluble and soluble fiber, which normalizes the digestive tract, lowers cholesterol and helps prevent many diseases of the stomach and intestines.
In addition, all cereals contain a lot of protein and slow carbohydrates that are not stored as fat, which is especially important for those who want to lose weight without losing muscle mass. And if you also take into account the low calorie content of cereals on the water, then we can safely say that they are popular dishes in the diet.
Calorie content of cereals on the water, prepared from different types of cereals
The most popular in our time are wheat, corn, rice, barley and wheat porridge. Many of their types prefer to cook in milk, but then the calorie content of cereals will increase. Of course, if you add milk to them, the taste will turn out to be more tender and rich, but there will also be a lot of calories in them, so the ideal option for the figure would be cereals on the water, the calorie content of which is not so high, because it depends only on the type of cereal from which it is prepared. Let us consider in more detail the 5 most popular types of cereals on the water.
Barley porridge on the water. Barley is prepared from pearl barley, obtained from crushed and peeled barley. Since the cereal itself is quite hard and takes a long time to cook, it is recommended to soak it briefly in cold water before cooking.
Barley porridge usually contains a lot of calcium, zinc, bromine, iodine, copper and phosphorus. It is also rich in amino acids and vitamins, in addition, the calorie content of barley porridge on water is quite low, so it will be appropriate for dinner as a side dish and for breakfast.
Barley is considered a dietary porridge, which is also used in clinical nutrition for diseases of the gastrointestinal tract due to its enveloping properties. The calorie content of barley porridge on water is about 137 kcal.
Rice porridge on the water. It also belongs to the category of dietary cereals, therefore it is a frequent dish in the diet aimed at losing weight. In addition, rice porridge is useful for indigestion and other diseases of the gastrointestinal tract, it contains a lot of sodium and potassium, which help to remove excess fluid from the body.
Rice boiled in water is used as an independent side dish, and it is also added to many second courses, sushi and rolls are prepared with it, put in salads and various snacks. The calorie content of rice porridge on water is only 78 kcal.
Millet porridge on the water. Millet goes well with pumpkin, dried fruits, walnuts and even seaweed. However, it should not be combined with meat, fish and mushroom dishes. Millet porridge contains a lot of silicon, magnesium, copper, iron and fluorine, so it is considered indispensable for the proper functioning of the cardiovascular system. It is useful for low blood pressure, anemia and diseases of the gastrointestinal tract, and the low calorie content of millet porridge on water allows you to include it in the diet of losing weight.
In order to make millet the least high-calorie, it is necessary to cook it without adding salt and not to put sugar or butter in the finished dish. The calorie content of millet porridge on water will be only 90 kcal, so it is impossible not to recommend it to everyone who cares about the figure.
Corn porridge on the water. The calorie content of this porridge is perhaps one of the lowest, which makes it a frequent guest in the diet of losing weight people. If you do not add salt, sugar, or oil to it, then such porridge will also certainly please those who have problems with the gastrointestinal tract. The calorie content of corn porridge on water is about 76 kcal.
Polenta (as it is also called) is considered the least allergenic porridge, which is used as part of many diets. It copes well not only with human fat deposits, but also eliminates putrefactive processes in the intestines, maintaining a normal metabolism. In addition, corn porridge rids the body of pesticides and harmful substances, while enriching it with silicon and iron.
Wheat porridge on the water. Like all other cereals cooked with water, wheat porridge is also considered a dietary food. However, compared to all other representatives of cereal crops, the calorie content of wheat porridge on the water is the highest. Despite this, it is still recommended for use because of the enormous nutritional and energy value. The calorie content of wheat porridge on water is approximately 160 kcal.
The benefits of wheat porridge are determined not only by the large amount of slow carbohydrates in its composition, but also by the presence of anticarcinogenic substances in it. In addition, it helps to quickly remove antibiotics from the body, so it is prescribed after infectious diseases. It contains a lot of carotene, magnesium, potassium and vitamin B1, so it is also useful for diseases of the cardiovascular system.
5 out of 5 (7 Votes)
Those who monitor their weight or follow any diet always calculate the calorie content of their diet based on the energy value of all foods consumed, including the calorie content of cereals. When it comes to cereals, it is not the number of calories in raw cereals that should be considered, since they are not eaten without heat treatment. It is necessary to take into account the calorie content of cereals on water and on milk, since the indicators vary significantly. Then you can get a more accurate idea of daily calorie intake and plan your diet wisely.
Calorie content of cereals cooked in water
- Oatmeal - 88 kcal,
- Oatmeal porridge "Hercules" - 85 kcal,
- Buckwheat porridge - 89 kcal,
- Corn porridge - 86 kcal,
- Rice porridge - 77 kcal,
- Semolina porridge - 85 kcal,
- Pea or pea porridge - 80 kcal,
- Millet porridge - 89 kcal,
- Wheat porridge - 90 kcal,
- Barley porridge - 75 kcal,
- Barley porridge - 106 kcal.
Since eating food just like that is uninteresting and not tasty, and it is unhealthy with salt and sugar, you need to know little tricks.
These tricks will help improve the taste of food and at the same time not harm the figure.
The following supplements will help replace salt:
- Dried seaweed, which has a natural salty taste and is also rich in iodine.
- Natural soy sauce (because of the tangible calorie content - 70 kcal per 100 g - and the low content of salt and sugar, it should be used with caution, no more than 2 tablespoons per day).
- Minced fresh garlic. It has a number of useful properties, rich in bright taste and significantly reduces the body's need for salt. For those who do not like fresh garlic or avoid its pungent odor, garlic powder can be used, which has a less pungent odor and mild flavor.
- Lemon juice sets off the taste, and no one will even understand that there is no salt in the food.
- Dried vegetables - sweet peppers, tomatoes, onions and others. They are sold in the spice department. Dried vegetables add new flavors and aromas to the dish, masking the lack of salt.
- Green and onion. The sharp taste and smell of onions replace salt.
- Ginger. Fresh grated or dried ground ginger gives food a spicy taste and aromatizes it. Where ginger is used, salt is not even mentioned.
- Mustard. The stores sell many varieties and types of mustard. Focusing on the composition and calorie content of the product, you can choose the most useful product that will improve the taste of unsalted food.
A spoonful of sour cream, whipped with any of these products, will turn into a delicious and healthy sauce for porridge on the water. A tablespoon of sour cream with 10% fat contains about 30 kcal, so it is important not to overdo it.
The following products can be an alternative to sugar:
- Fructose. She and sugar have almost the same energy values, but fructose is considered more useful.
- Honey. It is also quite high-calorie, but a very valuable product.
- . Its calorie content is about 18 kcal, moreover, it is a natural product that does not harm either health or figure.
- Natural syrups - agave, maple and others.
- Vanilla powder or vanilla essence
- Dried fruits. The most useful are figs, dates, dried pears and apples, prunes, dried apricots, raisins. They need to be washed, steamed and cut before adding to the porridge.
- Crushed unroasted nuts, such as cashews, almonds, coconut. They have a high energy value, so these products must be carefully dosed.
- Sweet fruits and berries - mulberries, melons, persimmons, raspberries, strawberries, apples, pears, apricots, mangoes. Bananas and grapes can be used as a natural sweetener, but they are high in sugars and calories, so they are not written off in any diet.
The most useful way to cook porridge is steaming.
Groats are poured with boiling water, closed with a lid and either infused in a thermos or wrapped in towels. This method of cooking will allow you to save the maximum benefit in the cereal. With it, you can cook buckwheat, oatmeal, millet.
As for instant cereals, which are poured with boiling water for several minutes, they are not related to healthy nutrition. They are high in sugar, starch, flavor enhancers, flavors and preservatives. “Instant” meals do not bring benefits to the body.
Calorie content of cereals cooked in milk
Milk with a minimum fat content contains 52 kcal, and the same milk after boiling becomes more caloric by 8 kcal.
Porridges in milk are much more nutritious than those cooked from the same cereals in water:
- Oatmeal - 102 kcal,
- Oatmeal porridge "Hercules" - 130 kcal,
- Buckwheat porridge - 118 kcal,
- Corn porridge - 186 kcal,
- Rice porridge - 97 kcal,
- Semolina porridge - 98 kcal,
- Millet porridge - 346 kcal,
- Wheat porridge - 129 kcal,
- Barley porridge - 111 kcal,
Milk porridge is tasty, healthy, satisfying and nutritious. But you should not get involved in them, so as not to gain excess weight.
Is it possible to eat porridge on a diet
The calorie content of cooked cereals is relatively high. But this does not mean that you need to abandon them on a diet. On the contrary, buckwheat and rice have been developed, where boiled or steamed cereals become the main food, supplemented by other low-calorie foods.
Although there are fewer vitamins in cereals than in fruits, vegetables and greens, they are so-called complex or slow carbohydrates that are absorbed by the body for a long time and create a steady feeling of satiety.
In addition, most cereals are rich in fiber, which has two important properties: it removes cholesterol deposits from the vessels and cleanses the intestines of toxins, improving digestion.
In order not to gain weight on cereals, you need to remember that adding salt to them retains water in the body and causes swelling, and sugar, jam, butter, fried onions, fried mushrooms, purchased sauces, cream, canned fruits and vegetables - everything we are so used to flavoring porridge - it increases the calorie content of the finished product several times. Even a spoonful of sugar and a very small piece of butter will nullify all efforts to prepare a tasty, healthy and low-calorie breakfast.
In addition, it is more useful to eat cereals on the water, especially in the afternoon. It is better to postpone milk porridge for the morning and eat them no more than a couple of times a week.
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