The lowest calorie cereals. List of cereals

I apologize in advance for such a stupid question - I didn’t understand all the intricacies of scoring on a hormonal diet. points are considered as in the Kremlin diet - i.e. 1 point per 100g of product? Or is it points for the whole portion? And one more thing: breakfast 4 points - is it only one product or a multi-component one? Thank you all in advance)))

Recently, I became interested in Mirimanova's diet "Minus 60", in general, everything is not bad, and goodies in the morning and practically separate meals for lunch and dinner. Not a starvation diet in general, not 3 cabbage leaves a day. But here is one thing that still confuses me, do not eat after 18. How possible is it, for example, I have dinner at 17, because I have training at 18, and then drink empty tea or some water?

Maybe at 20.00 something light to eat

I spent a week on a drinking diet, the result was minus 2.5 kg. Expected more, but happy with it. I do not want to stop, but drinking as a long-term option is also not an option))). I considered a 90-day system of separate nutrition, in which days alternate by type of food - protein, carbohydrate, starch, vitamin. I want to combine these two diets: alternate days from separate meals with drinking. I think such a regime is more diverse and humane in terms of health and the result will be quick

We are going to Turkey with the whole family, we are satisfied to disgrace. But I'm afraid none of us will think about restrictions there. As we get to the goodies, we will not come off the table. How to eat right on vacation, so that later it would not be painfully scary and insulting? What excesses are better not to look at in a restaurant and on the beaches?

the diet "6 petals" is ideal for me, I endure it easily, I have already practiced it 2 times. Everything is fine, except for the cottage cheese day - I hate cottage cheese. I am planning another course from Monday, I ask in advance - how can I replace cottage cheese? And is it even possible to change? And does the replacement somehow affect the result? Thanks in advance for all the tips :)

Girls, we need your support, advice and experience. Already the 11th day of the Dukan diet and there is no result !!! I follow all the rules strictly, but there is not even a plumb line 100g !!! What am I doing wrong? What could be the reason for the lack of results? I would be very grateful to everyone for their advice and opinions.

The question is in the title. Who sat on a rigid protein diet with no carbohydrates, share your experience. According to reviews, she has excellent results in weight loss, but is the absence of carbohydrates safe for health? Have you had any negative effects?

Good afternoon. I decided to try the Protasov diet - such good reviews about it. Need some advice from practitioners. Wool Internet in search of details and subtleties. I didn’t quite understand about dairy products - there are a lot of contradictions: someone says kefir is impossible, someone says only 3.2%, somewhere they write milk with only 5% fat content, is it possible to have milk? .. How is it right?

Cereals and cereals from which porridge is made are known as nutritious and healthy foods that contain many nutrients that saturate the body and benefit it.

Cereals contain a lot of fiber - although it is not absorbed by the body, it has a very useful property: it, like a sponge, absorbs all toxins and toxins, excess cholesterol, sugar, and removes all this from the body. Fiber improves intestinal motility and effectively fights constipation.

Cereals are rich in vitamins - mainly B vitamins. They are very important for the human body. They participate in metabolic processes, improve the functioning of all organs of the human body, normalize digestion, improve the condition of hair, skin, nails, favorably affect the health of the heart and blood vessels, slow down the aging of the body and prevent the formation of cancer cells. In addition, B vitamins are natural antidepressants, they increase stress resistance and performance, improve mood, normalize sleep, improve memory and attention. Therefore, it is especially useful to eat cereals in childhood and adolescence, with high mental stress and long periods of stress.

But the main source of calorie content of cereals is slow carbohydrates.. It is thanks to them that cereals saturate them with energy for a long time, and the feeling of hunger after cereals recedes for several hours.

Also, cereals contain useful trace elements - potassium, which strengthens the heart and other muscles, calcium, which is necessary for bones, magnesium, which improves the functioning of the nervous system, iron, which improves blood composition, and others.

Calorie content of cereals

Due to their low water content and high carbohydrate content, cereals from which we prepare cereals contain a lot of calories. However, the high calorie content of cereals is not a reason to exclude them from your diet. The benefits of grains outweigh the high calorie content, plus the calorie content of cereals is provided only with useful substances, therefore, with moderate use of cereals and cereals, nothing threatens your figure.

You should know that the calorie content in ready-made cereals differs from the calorie content of cereals from which cereals are cooked. In the process of cooking, the cereal absorbs water and increases in size by 2, 3 or even 5 times. Therefore, the calorie content of porridge, as a rule, is several times less than the calorie content of the cereal from which it is cooked.

Also, the energy value of the finished dish is affected by additives - sugar, butter, milk, dried fruits and other products that you add to porridge to improve its taste. The calorie content of cereals with water is lower than the calorie content of cereals with milk. The more water in the porridge, the fewer calories it contains.

To determine the calorie content of ready-made porridge, you need to calculate how many calories were contained in dry cereal, then add the calorie content of all additives to this value, and then divide by the weight of the resulting dish. Or you can just use special tables that show calorie values ​​​​for some finished products.

Calorie content of cereals on the water:

• friable buckwheat: 163 kcal per 100 g;
• viscous buckwheat: 90 kcal per 100 g;
• semolina: 80 kcal per 100 g;
• oatmeal "hercules": 84 kcal per 100 g;
• oatmeal: 73 kcal per 100 g;
• millet porridge crumbly: 135 kcal per 100 g;
• friable rice: 113 kcal per 100 g;
• viscous rice porridge: 97 kcal per 100 g;
• barley porridge: 180.3 kcal per 100 g;
• pearl barley porridge friable: 106 kcal per 100 g.

Calorie cereals in milk:

Not only milk can serve as a source of additional calories in porridge. Other additives also affect the calorie content of the dish.

For example, calorie content of oatmeal on water without additives - 73 kcal per 100 g, and the calorie content of oatmeal in water with honey is already more than 100 kcal. And if you add dried apricots or nuts to it, then the calorie content of oatmeal will increase by another 40-50 kcal. Also, the calorie content of semolina porridge can change if honey, jam, berries or dried fruits are added there. For example, the calorie content of semolina porridge with an apple is 128.4 kcal per 100 g, and the calorie content of semolina with pumpkin is 161.5 kcal per 100 g. The calorie content of millet porridge with pumpkin is 158 kcal per 100 g, the calorie content of millet porridge with butter and sugar - already as much as 216 kcal per 100 g, and the calorie content of millet porridge with dried apricots is 271 kcal per 100 g.

The benefits of cereals for weight loss

Despite their high calorie content, cereals are very useful for the figure.. The fiber found in cereals cleanses the body, improves bowel function and fights constipation. Complex carbohydrates are digested for a long time, giving the body its energy gradually, while the body spends additional calories on their digestion. And useful vitamins and microelements improve the functioning of all human organs and strengthen health. Thanks to this, the use of cereals in the most positive way affects the figure of a person and his well-being. Porridges are used for dietary nutrition and as the main product for a variety of mono-diets for weight loss, cereals (for example, buckwheat, rice) also cleanse the body well and fight constipation and swelling.

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The calorie content of cereals in the food table is only one order of magnitude higher than that of fruits. There are no complaints about cereals, with the exception of millet porridge. And most importantly, we must not forget that cereals are also a product of plant origin, which means that, by definition, they contain no less vitamins than vegetables or fruits.

Some consider cereals to be too high-calorie product, for this reason limiting their consumption, forgetting that when boiled, cereals increase in volume by 2-3 times. That is, 1/3 of the porridge is a nutritious product, and the remaining 2/3 of the part is just water.

Useful properties of cereals

As already mentioned, cereals are rich in vitamins and minerals. From the point of view of dietary nutrition, they are of particular value. The composition of cereals includes slow carbohydrates.

What it is? The fact is that, unlike fast carbohydrates contained, for example, in a sausage sandwich, slow carbohydrates enter the body gradually, supplying it with energy. Slow carbohydrates contained in cereals are not stored in the body in the form of fats, but are completely absorbed, maintaining a feeling of satiety and energy balance. That is why cereals are a valuable dietary product.

Calorie composition

How many types of cereals are included in the diet of a modern family? The answer to this question is not difficult to guess: rice (its varieties), oatmeal, buckwheat, semolina. This is a sad fact: we use four types of cereals all the time, and two or three more types enter the diet periodically, for exotic purposes. Grains are high in calories, and that's true. But only in raw cereals. In boiled form, cereals significantly lose calories.

Consider the calorie content of those cereals that we most often eat boiled:

Calorie table of cereals in raw and boiled form

Kcal raw in 100 g

How to cook porridge

In order for porridge to benefit the body, and not extra pounds, it must be properly prepared and consumed.

If cereals are used for a diet, then you need to cook porridge on the water. not on milk.

Do not eat porridge with meat products.

You do not need to add salt and sugar to diet cereals.

Given that cereals are a source of slow carbohydrates, they should be consumed for breakfast. You can eat porridge for lunch, and for dinner it is better to cook a vegetable salad or eat fruit.

By adhering to these rules, you can not only easily maintain a slim figure, but also, without experiencing discomfort from debilitating diets, always be in great shape.

Energy value of various types of cereals

Based on their data, you can determine the cereals with the lowest and highest calorie content:

• round-grain rice is the most high-calorie and nutritious cereal;
• millet and golden rice in terms of the number of calories per hundred grams are in second place;
• oatmeal and buckwheat are the lowest calorie compared to all presented;
• among cereals cooked on water, barley and rice will be the most dietary, and buckwheat, on the contrary, will be the most high-calorie;
• of milk mixtures, pearl barley contains the most calories, semolina and rice contain less.

The energy value of a particular cereal directly depends on what ingredients will be in the composition of the finished dish. Porridge very often serves as a side dish for meat, which means that it is consumed with fatty gravy, which will significantly add the amount of calories per serving.

If cereals are used in the diet, you need to cook them only on water without various additives in the form of oil, salt or sugar. Only in this case, cereals can become an assistant in the fight against excess weight.

Calorie content and benefits of cereals

Many may ask the question - why is the energy value of cereals higher than the calorie content of already cooked porridge boiled in water? Do not forget that during the cooking process, the cereal absorbs water, thereby increasing its mass. Water does not contain calories, but the calorie content of all cereal additives (sugar, butter, fruits or berries) must be added to the overall result. If the mixture is boiled in milk, the calorie content of milk is also added to the resulting figure.

Kashi is an extremely useful product. Be sure to include them in your diet, even though some of them are high in calories. For example, buckwheat contains a lot of iron, as well as calcium and vitamin B. This porridge has a great effect on the heart and digestion, and also normalizes the liver. Buckwheat contains quercetin, which helps in the prevention of cancer.

Corn porridge is considered the most "slender". 100 grams contains only 78 kilocalories. Corn porridge perfectly cleanses the body, contains a lot of silicon, and is also enriched with vitamins. Its main advantage is the normalization of cholesterol in the blood. Corn porridge is very popular in Italy (there it is called polenta), it is a national dish among Moldovans and Romanians.

Semolina mixture is suitable for people with stomach diseases. It is not suitable as a complementary food for children, because it contains gluten, which means that this porridge is quite allergenic.

Oatmeal is very good for digestion. This cereal is loved by the British. Oatmeal should be eaten with diseases of the gastrointestinal tract, as well as with ulcers and gastritis.

Barley porridge contains vitamin B. It is gaining popularity, because with its help you can fight allergic reactions and extra pounds. The use of this mixture contributes to the prevention of anemia.

Barley porridge in our time is not very popular, but in vain. It contains many vitamins, it very effectively rids the body of toxins and toxins, and also lowers cholesterol.

Wheat mixture will be an excellent breakfast, because it is very satisfying and will energize the body for a long time. However, wheat porridge is not recommended for pregnant women and people with digestive problems, as it can cause flatulence.

Grain diet

Nutritionists have developed a special diet on cereals, because they contain a huge amount of useful and nutritious elements. Such a diet cleanses the body and allows you to lose a few extra pounds.

During it, you should follow the rule - all cereals should be boiled only in water and without additives. It is allowed to add a spoonful of honey to the morning portion. There are two versions of this diet. In the first, you can eat various cereals, in the second, you need to choose only two cereals and eat only them throughout the week. It will be quite useful to add a little exercise to the daily routine.

Suitable for such a diet: buckwheat, millet, rice (brown or black), red lentils and oats (but not cereal). The calorie content of cereals is minimal, but they contain more fiber, vitamins and nutrients. But barley, semolina, barley, wheat and oatmeal are not suitable for compiling a menu, because their calorie content is quite high.

All grains are essential in the human diet. They contain trace elements, a huge amount of vitamins and carbohydrates, without which the metabolism is indispensable. Cereals are high in calories to energize the body for the whole day.

It is worth eating them only for breakfast or lunch; it is better to exclude them from the evening menu. With the right diet and cooking on the water, cereals help to effectively and without harm to health lose extra pounds in a short time.

Calorie content of cereals (cereals): on water, boiled, on milk (table)

"A spoon for mom, a spoon for dad" # 8212; we all remember it. Probably, it was then, even in early childhood, that many people develop an inexplicable hatred of cereals and an unwillingness to include them in their daily diet. However, everyone should eat porridge! Why? Everything is very simple!

The benefits of cereals and cereals

Porridge for the body is a huge source of many useful substances, for example, fiber, both insoluble, which cleanses our body by removing toxins from it, and beta-gluconate, which lowers blood cholesterol levels.

If you want problems with metabolism and the cardiovascular system, stop eating porridge. Also, cereals are rich in vitamin B, which is important for the external beauty of a person (the condition of nails, hair, skin), and vitamins E, which increase stress resistance and positively affect brain function. Therefore, porridge is both tasty and healthy!

Now, probably, most fashionistas will refute the thesis about the importance of porridge in human nutrition, backing it up with arguments that you can easily get better from such a dish. Yes, of course, cereals are not the most low-calorie foods. but not record holders in reverse.

Determine calories

Of course, the calorie content of cereals with water and milk is different, and this fact should be taken into account by all those who want to lose weight. Our table of calorie content of cereals and cereals will help you deal with the calculation of kilocalories:

We make the diet right

• The most high-calorie cereal, according to the table, is round-grain polished rice;
• Millet groats and golden rice are not far behind him. The calorie content of cereals in finished form is 350, 348 and 349 kcal, respectively.
• Among the lowest-calorie cereals are oatmeal and buckwheat (303 and 306 kcal). In general, the table of calorie content of cereals shows us a small difference in the ratio of caloric content of cereals in finished form.
• The most high-calorie porridge on the water is buckwheat (132 kcal), among the lightest in this respect are rice and barley groats (78 and 76 kcal, respectively).
• Barley (150 kcal) is considered the most high-calorie porridge in milk, its antipode in terms of calorie content is rice and semolina porridge (97 and 98 kcal).

Why is there such a difference in the calorie content of cereals and porridge on the water, and how to calculate the calorie content of porridge? As you know, water has no calories. During cooking, the cereal absorbs water, as a result of which its mass increases. The addition of butter and sugar affects the calorie content, which must also be added to the total figure.

Calculations are best done precisely in the ratio of porridge eaten to all cooked.

The calorie content of cereals in milk includes not only, in fact, the calorie content of the cereal itself, but also milk.

However, the ratio of how many calories are in cereals and how much they are good for makes you think about including them in your diet. For example, buckwheat porridge. one of the most high-calorie, but at the same time rich in iron, calcium, vitamin B. It has a positive effect on the work of the cardiovascular and digestive systems, normalizes the liver. And the content of quercetin makes it also an excellent assistant in the prevention of cancer.

Corn porridge promotes good bowel function, and also strengthens the condition of the teeth.

Semolina. familiar to all of us since childhood - not a very useful start to feeding a child. No, you didn't hear it, that's exactly what it is. Semolina porridge is quite allergenic due to the content of vegetable protein gluten in its composition. In addition, it leaches calcium from the body. Despite this, people suffering from stomach diseases, doctors recommend eating semolina.

Oatmeal, so loved by the British, is good for digestion. It is often included in the diet of people suffering from gastritis, ulcers, duodenal diseases, because, due to its “enveloping” effect, it has a positive effect on the functioning of these organs.

Pearl barley. which has become more and more popular lately, promotes weight loss and is good for fighting allergies and preventing anemia. Barley is also rich in vitamin B.

Millet porridge helps to remove excess salt from the body, it is a good fat burner. It is rich in vitamin A, calcium, magnesium, which contributes to the work of the heart, blood vessels, and skin regeneration. Its only disadvantage is the short shelf life of millet.

Rice porridge, containing vegetable proteins and starch, is easily absorbed by the body, and is the lowest calorie.

Therefore, looking at the porridge calorie table, it is also necessary to take into account their benefits for the body, and already, based on this ratio, think about whether porridge is needed in the daily diet.

Sources:

This article brings you the healthiest cereals. Thanks to the tables prepared by the Forest Fairy, you can find out what the benefits of barley, wheat, buckwheat and rice are, as well as compare the beneficial properties of cereals such as aramanth, couscous, quinoa, oatmeal and many others. Scroll to the end to see the content of protein and carbohydrates in cereals, what vitamins and minerals they contain, a table of calories and composition of cereals in boiled form. Keep a note!

Useful properties of cereals. Why do we need porridge in our diet?

1. It's the perfect source of energy

In developed countries, cereals make up about 30% of the total calories in the diet, and in poor countries - from 70 to 80%. They are inexpensive and have a relatively low energy density, that is, in other words, they reduce the feeling of hunger due to the volume that they occupy in the stomach. Grains allow us to consume less of other foods, including unhealthy fats and sugar.

1. High in protein, vitamins and minerals

Protein in cereals is 7-14% of the total mass and can be of different types, as a rule, from the gluten (gluten) group. This protein contains a good set of essential amino acids, with the exception of lysine. Therefore, vegans should combine cereals with legumes, where lysine is abundant.

An important useful property of cereals is the saturation of the human body with minerals (mainly magnesium, potassium, iron, phosphorus, selenium, calcium) and B vitamins. However, most of the vitamins are contained in the peel of grains and, accordingly, are lost during processing. Therefore, whole grains and products from them are more useful than crushed, polished, etc.

Brown and wild rice are healthier than white rice

1. Maintaining blood sugar and insulin levels

Most cereals, with the exception of white rice and corn, have a low glycemic index (GI). The GI concept suggests that slow carbohydrate digestion may play an important role in the prevention and treatment of chronic disease. It is believed that after a meal with a low GI, the rate of glucose absorption, the growth of hormones in the gastrointestinal tract and insulin decreases. In general, the more fiber a grain has (which is what slows down the digestion of carbohydrates), the better it will help maintain healthy blood sugar and insulin levels.

Several studies have shown that low GI diets cause more weight loss than high GI diets. Epidemiological studies have also found links between high GI diets and chronic disease, coronary heart disease, type 2 diabetes, and cancer. In experiments, wheat and rye cereals with high fiber content showed a decrease after eating by 46-49% of insulin and 16-19% of glucose in overweight middle-aged men. The authors concluded that even in the short term, whole grains can reduce the glycemic response. ( )

Cereals and Whole Grain Products Can Extend Your Life

1. Cardiovascular health

Several large cohort studies in America, Finland and Norway have shown that people who eat a lot of whole grains are significantly less prone to congenital heart disease and stroke. Moreover, Hu's 2003 review of studies found an inverse relationship between cereal intake and risk of cardiovascular disease.

Scientists consider 2 versions of this effect of whole grains on heart health:

• Effect of soluble fiber on cholesterol levels. A meta-analysis of 67 studies found that soluble fiber (2-10 g/day) helps lower total cholesterol and "bad" LDL cholesterol in particular.
• Influence of the glycemic index on blood lipids. Studies have shown that a low GI diet helps maintain "good" HDL cholesterol levels, regardless of fiber intake.

1. Improved bowel function

The healthiest grains are high in insoluble fiber, which absorbs fluid (thereby increasing stool weight and helping to treat constipation), promotes the growth and activity of gut bacteria, and improves many indicators of gut health, incl. decrease in secondary bile acids, etc.

The World Cancer Research Foundation currently lists fiber as a possible factor in reducing the risk of colorectal cancer, although studies have not been able to confirm this for certain.

There is also incomplete evidence that whole grains have beneficial properties in reducing the risk of pancreatic, breast, upper GI, bladder, and kidney cancers. This may be due to the fact that the grains contain lignans - plant estrogens modified by intestinal bacteria.

Cereals are very useful for the gastrointestinal tract and the cardiovascular system.

1. Ability to lower blood pressure

First of all, cereals are low in sodium, which has been linked to hypertension in the elderly and diabetics. In addition, scientists have found that the so-called helps to defeat hypertension. dietary approach (DASH or Dietary Approaches to Stop Hypertension) - increasing the consumption of a number of products, including whole grains, but with a special emphasis on fruits, vegetables and low-fat dairy products. The DASH diet has been shown to be beneficial in lowering systolic blood pressure by 11.4 mmHg. Art. and diastolic blood pressure at 5.5 mm Hg. Art. in 133 patients with hypertension.

Calorie content of cereals. KBJU table, healthy fats, fiber and sugar

Absolutely all blogs on proper nutrition strongly recommend including porridge from cereals cooked in water in the diet. And first of all, when a person wants to know which cereals are useful for losing weight, he is invited to look at the calorie content of cereals per 100 grams of product. However, no less important role in losing weight and maintaining the health of the body is played by such elements contained in cereals as:

• Complex carbohydrates (include fiber, starch and sugar) - are digested more slowly than simple ones, provide a longer feeling of fullness, gradually releasing energy for physical activity;
• Fiber - cleanses the body, acts as a natural laxative, slows the rate of stomach emptying and helps control hunger;
• Healthy fats - unsaturated fatty acids - help lower blood levels of bad cholesterol and provide the body with nutrients that help it develop and maintain cells;
• And for vegans - also protein (read our article about the difference between plant and animal proteins). ).

Research has shown that consumption of cereals and whole grains is associated with a reduced risk of serious diet-related diseases such as coronary heart disease, certain cancers (especially of the colon), and inflammatory bowel disease ( )

The table below shows not only the calorie content of dry cereals, but also BJU, as well as the content of useful polyunsaturated acids, fiber and sugar per 100 grams of each type.

What vitamins are in cereals?

Cereals practically do not contain vitamins C, D and B12, but they are excellent sources of the following:

• B1 or thiamine(recommended daily dose * 1.2 mg) - necessary for the body to properly use carbohydrates and maintain the nervous system;
• B2 or riboflavin(RDA 1.2 mg) - Essential for the formation and healthy growth of various parts of the human body, including skin, hair and nails, the digestive tract, blood cells, and brain function;
• B3 or niacin(RDA 15 mg) - required for the proper absorption of fats and sugars, as well as to maintain healthy cells in the body;
• AT 6(RDA 1.3 mg) – Involved in over 100 metabolic, brain and immune development during pregnancy and infancy;
• Folic acid(RDA 400 mcg) - necessary for the proper development of the human body; plays an important role in the production of genetic material (DNA) and in many other bodily functions;
• E(RDA 15 mg) – , boosts immunity, fights bacteria and viruses, helps dilate blood vessels and keep blood from clotting. In addition, the body's cells use vitamin E to interact with each other and perform many important functions.

* - for the average adult. For children, pregnant and lactating, these values ​​\u200b\u200bcan vary greatly.

In small quantities, cereals also contain vitamins such as A (RDA - 800 mcg) and K (RDA for men 120 mcg, for women - 90 mcg).

Below we have prepared a table for you and highlighted the most vitamin cereals in it. These were buckwheat, quinoa, brown and wild rice, barley groats, millet and amaranth.

Amaranth is one of the healthiest cereals.

The benefits of cereals for the body, taking into account the minerals in their composition

Grains help saturate our body with minerals such as:

• Calcium Ca(RDA 1100 mg) - needed by the body to maintain healthy bones and teeth; helps muscles move and nerves carry messages between the brain and other parts of the body; used by blood vessels to move blood and is involved in the release of hormones and enzymes that affect almost every function in the body;
• Iron Fe(RDA for men 8 mg, for women 18 mg) - plays an important role in the production of certain hormones and connective tissue, as well as the proteins hemoglobin, which carries oxygen from the lungs to all parts of the body, and myoglobin, which delivers oxygen to muscles;
• Magnesium Mg(RDA for men 410 mg, for women 315 mg) - important for many processes in the body, including the regulation of muscle and nerve function, blood sugar and blood pressure, the production of proteins, bones and DNA;
• Phosphorus P(RDA 700 mg) – Essential for bone health, muscle movement, energy production, waste filtration, and tissue and cell repair in the body;
• Potassium K(RDA from 3500 to 4700 mg) - an electrolyte that maintains the balance of fluids in the body and helps to transmit electrical impulses to ensure the proper functioning of nerves and muscles; regulates levels of calcium and phosphorus, and therefore also necessary for strong and healthy bones;
• SeleniumSe(RDA 55 mcg) - important for reproduction, thyroid function, DNA production, and protecting the body from damage caused by free radicals and infections;
• Zinc Zn(RDA for men 11 mg, for women 8 mg) - helps the immune system fight bacteria and viruses, is involved in the creation of proteins and DNA, is important for wound healing and the correct perception of taste and smell.

Note that all cereals are very low in sodium - a potentially dangerous mineral, the consumption norms of which are no more than 2300 mg per day for an adult and no more than 1500 mg / day for people over 50 years old.

The following table shows how many minerals are found in different cereals. According to it, you will see that the most useful cereals are amaranth, quinoa, oatmeal, teff and wild rice. Also, different varieties of wheat and bulgur can boast of a large number of minerals.

Quinoa is rich in minerals and vitamins

Properties and calorie content of boiled cereals (table)

Since the cereal absorbs water during cooking, 100 g of any ready-made porridge contains much more of the latter (6-8 times) and significantly less nutrients (3-5 times). For this reason, al dente porridges cooked with a little water are much healthier than boiled ones. In a 100 g serving, they contain more fiber, vitamins and minerals, although they have correspondingly more calories.

Our last table compares some of the cooked cereals. All of these cereals are high in micronutrients such as quinoa, bulgur and wild rice. Have you included them in your diet yet?

Bulgur groats are very useful and boiled

For the inhabitants of our country, porridges are traditional dishes. Our ancestors, using them, were strong and hardy. Today we have moved away from traditional food. And we use much less cereals for making cereals.

But, if you want to switch from junk food, which today occupies our diet more and more, then pay attention to cereals. These natural products will make your diet tasty and healthy.

Calorie content of buckwheat

In the store, you can buy buckwheat groats of two types: core and prodel. The croup is a whole kernel. Prodel, these are the split kernels of this cereal. Both types of buckwheat are useful. The core is cooked 2 times longer than it was done. You can also buy buckwheat flakes in the store. They don't need to be cooked. It is enough just to pour boiling water.

Buckwheat is a rich source of many useful elements and amino acids. Buckwheat is not for nothing called the queen of cereals. It contains a large amount of phosphorus, iron, iodine, vitamins B, PP and E. In addition, buckwheat is rich in fiber and essential amino acids. That is why this cereal is considered the best meat substitute in vegetarianism.

Calorie content of buckwheat porridge (100 g): 132 kcal

Millet calories

Millet is another type of cereal that is a rich source of many beneficial compounds.

Vegetable fats, proteins and vitamins from millet will provide the body with an invaluable service. And fiber will cleanse the intestines of toxins and toxins. This cereal is especially useful for people suffering from gastrointestinal disorders and liver diseases.

The nutritional value of millet is high. It contains a lot of protein. According to this indicator, millet will give odds to rice and barley. Moreover, millet protein has a unique amino acid composition and is easily absorbed by the body.

Calorie content of millet porridge on water (100 g): 90 kcal.

Rice calories

White rice, which is sold in our grocery stores, is rice that has undergone multi-stage cleaning and processing (polishing)

This cereal is divided into long-grain, medium-grain and round-grain. Polished rice contains fewer nutrients than steamed rice.

Unlike the healthier types of wild and brown rice, white rice is the most consumed cereal in the world. Its advantages are wide cultivation halo, pleasant taste and excellent appearance.

Calorie content of rice porridge for milk (100 g): 97 kcal.

Calories in black (wild) rice

Although this cereal is called rice, it has nothing to do with its white "brother"

Although it is a very distant relative. Black rice is a water chives cereal. This product contains a lot of thiamine, which protects cells from oxidation.

Another compound that wild rice is proud of is folic acid. In one glass of this cereal, the daily norm of this useful substance.

Calories in wild boiled rice (100 g): 100 kcal.

brown rice calories

The composition of brown rice includes many compounds that are beneficial to humans:

thiamin, riboflavin, niacin and vitamin B6. The protein composition of this cereal includes eight amino acids, including three indispensable for the body.

Unlike other grains, brown rice is gluten-free. This protein can cause allergic reactions in some people.

Calorie brown rice boiled (100 g): 89 kcal.

Barley calorie content

Pearl barley is one of the most useful products for the body.

It contains many vitamins and minerals. Barley is useful to eat because of its rich amino acid composition. This cereal contains lysine. An amino acid that prevents premature cell aging and fights herpes.

It also contains a lot of selenium, a powerful antioxidant. If you want to prolong youth, be sure to include barley in your diet.

Calorie barley porridge with pumpkin (100 g): 63 kcal.

Calorie barley groats

Like pearl barley, barley groats are made from barley

But, unlike the latter, the method of grinding and polishing is not used in the manufacture of this cereal. This means that many useful substances remain in this cereal after processing.

Barley groats are appreciated by nutritionists. It occupies a high second place in terms of the content of biologically active substances useful for the body. And it is inferior in this indicator only to buckwheat.

Calorie content of barley porridge on water (100 g): 76 kcal.

Wheat calories

Fiber, which is rich in wheat, is a powerful stimulant of the intestines.

Such compounds reduce the development of putrefactive processes in the body, absorbing harmful substances.

Wheat contains a lot of potassium and magnesium. Elements that are involved in the human body in the formation of bone tissue and support the work of the cardiovascular system. Roasted wheat flour chowder is one of the best remedies for restoring lactation.

Calorie porridge from wheat (100 g): 107 kcal.

oatmeal calories

Probably everyone has heard the common opinion that it is best to start your day with oatmeal.

With its help, you can raise the tone, remove toxins and other harmful compounds from the body. According to eminent nutritionists, oatmeal is absorbed by the body better than other products. With the help of this cereal, you can normalize the functioning of the liver, kidneys, thyroid gland.

Oatmeal is very useful during pregnancy. It is a source of folic acid. The main element for the correct formation of the fetus.

Calorie content of oatmeal in milk (100 g): 102 kcal.

Calorie semolina

There is a lot of potassium in semolina

This vital trace element ensures the normal functioning of the heart. In addition, there is a lot of iron in semolina. With it, you can update the red blood cells in the blood. It is also important to use semolina porridge in order to provide the nervous system with the B vitamins it needs.

A small amount of fiber in semolina made this product the best part of a diet aimed at treating gastrointestinal diseases.

Calorie content of semolina porridge in milk (100 g): 98 kcal.

Hercules calories

Hercules flakes are made from oats

This cereal is famous for its balanced composition. It includes 11-20% protein, 4-8% vegetable fat and about 65% carbohydrates. In addition, oatmeal flakes are a valuable source of many beneficial compounds, vitamins and minerals necessary for humans. This product is ideal for baby food, as it leads to the full development of a growing organism.

Hercules contains a lot of "slow" carbohydrates. Thanks to them, the feeling of satiety lasts longer. That is why Hercules is ideal as the basis of dietary nutrition. It is also necessary to include this product in the diet for diabetes. Hercules is able to normalize blood sugar levels.

Calorie content of oatmeal porridge in milk (100 g): 135.8 kcal.

quinoa calories

Quinoa is one of the so-called "superfoods"

In terms of its effect, it cannot be compared with any other cereal. Quinoa is a valuable source of plant-based protein. Some varieties of this cereal contain up to 20% of easily digestible protein.

Quinoa protein has a unique amino acid composition. It includes several compounds indispensable for the human body. Including lysine, a compound due to which calcium is absorbed. That is why quinoa is indicated for people suffering from arthritis, arthrosis and other similar diseases.

Calorie porridge from quinoa (100 g): 120 kcal.

Calorie content of lentils

The fruits of this plant of the legume family are unique

In the process of growth, lentils do not accumulate toxins and nitrates. Which makes it a very environmentally friendly product. Moreover, lentils themselves can remove toxins from the body. And its isoflavones can reduce the level of cancer cells in the body.

Lentils are considered one of the leaders in the content of iron and folic acid among all plant foods. In addition, it is very high in fiber and B vitamins. Lentils are a rich source of vegetable protein.

Calorie boiled lentils (100 g): 111 kcal.

Calorie content of peas

Peas, like all legumes, contain a very large amount of easily digestible vegetable protein.

Also, the advantage of this culture is the presence of lysine in its amino acid composition. And pyridoxine, which is also rich in peas, helps improve skin texture and reduce the risk of seizures.

Rich in peas and selenium. This mineral has an anti-carcinogenic effect and helps to remove radioactive metals from the body. Previously, heartburn was treated with the help of crushed pea grains, and diabetes mellitus with the help of pea flour.

Calorie content of lean pea porridge (100 g): 89.4 kcal.

Calorie content of beans

Beans are another extremely useful legume product for the human body.

According to its nutritional values, bean protein is equal to meat protein. There is a lot of iron in this product, so beans are used in diets against anemia. There are also a lot of zinc, magnesium and calcium in the beans.

The diuretic property of beans is used to cleanse the kidneys. This product is indicated for overwork, nervous exhaustion and sports. The antibacterial properties of beans are used to treat oral diseases.

Calorie content of boiled red beans (100 g): 93 kcal.

corn calories

Corn has a high biological and nutritional activity

With this product, you can activate the metabolic processes in the body. Thanks to this, you can increase vitality, well-being and the functioning of the immune system. Useful corn and overweight.

Corn contains a large number of useful compounds that can have an anti-stress and calming effect on the nervous system. 150 grams of corn contains the daily requirement of vitamin B1.

Calorie content of boiled corn (100 g): 123 kcal.

bean calories

Beans, getting into the body, envelop the walls of the stomach and prolong the feeling of fullness.

Do not forget that beans contain a lot of vegetable protein with a unique amino acid composition.

Beans have choleretic properties. That allows them to remove excess cholesterol and normalize blood sugar levels. Bean puree is also used for cosmetic purposes, as an anti-inflammatory mask.

Calorie content of green boiled beans (100 g): 36.54 kcal.

Soy calories

Soy, like beans, is used in an anti-cholesterol diet

According to the Nutrition Committee of the American Heart Association, eating just 50 grams of soy per day can lower blood cholesterol levels by 20%.

Soy contains polyunsaturated fats, fiber, minerals and vitamins. But, this is not what makes soy, like quinoa, the most useful product in the world. It's all about the unique protein composition of soy. Thanks to him, this product can replace meat.

Calorie content of soy meat (100 g): 296 kcal.

pivot table

Caloric content of products (100 g):
Buckwheat	330 kcal
millet groats	342 kcal
Rice	303 kcal
Black (wild) rice	101 kcal
	362 kcal
Pearl barley	315 kcal
Barley grits	313 kcal
	305 kcal
	88 kcal
Semolina	333 kcal
	352 kcal
	120 kcal
	295 kcal
	298 kcal
	298 kcal
Corn	96 kcal
beans	56.8 kcal
Soya	364 kcal

Olga. I love quinoa porridge. This product has many benefits. Yes, it's low in calories. I cook in a multicooker. It turns out very tasty.

Victor. And I love buckwheat. Great product. Nutritious and beneficial. And with my diabetes, you can’t imagine better porridge.