The Best And Worst Cereals

Pancakes made of whole grain flour, buckwheat noodles, barley soup - many dishes can be prepared with grain . Which is not surprising. In addition, cereals are an important part of the diet, because most of them contain fiber, vitamins and minerals. That is why it would not hurt for all of us to add more whole grains to our daily menu.

Like other foods, not all grains are of equal value. For example, refined grains , which have undergone processing, are much less useful than whole grains. Processed grains contain much less nutrients and dietary fiber. This leads to a disturbance in the blood sugar level and less satiety, which often provokes overeating.

The benefits of whole grains

Whole grains are cereals and pseudocereals that have retained their endosperm, germ and bran, which are the main nutritional parts. This makes whole grains much healthier than refined grains. Whole grains contain a large amount of fiber, which will help you feel full, as well as provide the body with important vitamins and minerals. If you buy products that contain whole grains , make sure they are listed first in the ingredients list.

In order to better navigate the world of cereals , here is a list showing the most and least useful types of grain . Some of them are a real treasure trove of fiber, and some, on the contrary, can cause harm if you do not control their amount in the diet. Cereals are listed in order from least to most useful.

Wheat

• ½ cup contains 211 kcal, 1 g of fat (of which 0.2 g is saturated), 10 g of protein, 0 mg of cholesterol, 44 g of carbohydrates.

Although wheat is found in many products, from pasta to baked goods, it can be considered one of the least healthy grains , and all because it is processed so often.

Wheat (and white rice) have the lowest nutritional value because of the way the grains are processed . Over-cleaning removes the bran, which is a source of fiber, vitamins and minerals, and the germ, which provides natural healthy fats. Consumption of processed wheat does not give a feeling of fullness and does not satisfy the needs of rational nutrition. It is important to choose products that contain only whole wheat, which retains much more benefits.

White rice

• ½ cup contains 103 kcal, 0 g fat (including saturated), 2 g protein, 0 mg cholesterol, 22 g carbohydrates.

Although white rice is very tasty, it should be consumed in moderation as it is also highly processed and therefore can cause blood sugar spikes. According to a study conducted by the Harvard School of Public Health, regular consumption of white rice may increase the risk of developing type 2 diabetes. Why not limit your diet to just one type of grain —brown, red, or wild rice, which are less processed, are good alternatives.

Corn

• ½ cup contains 65 kcal, 1 g of fat (of which 0 g are saturated), 2 g of protein, 0 g of cholesterol, 15 g of carbohydrates.

Corn, which is often present in holiday salads and complements picnic barbecues, is a popular grain rich in antioxidants and fiber. However, the product is very starchy — 1 cup of corn contains 110 g of starch. And excessive consumption of starch threatens with excess weight. That is why corn in its natural form - for example, cobs without salt and oil - is much more useful than processed. In order to get the most out of corn, use minimal processing.

Oat

• ½ cup of cooked cereal contains 152 kcal, 3 g of fat (of which 0 g are saturated), 7 g of protein, 0 mg of cholesterol, 26 g of carbohydrates.

If you like to start your day with a bowl of oatmeal, you'll be pleased to know that oats have many health benefits. Oatmeal contains a lot of beta-glucan, a type of soluble fiber that helps lower the level of bad cholesterol in the body. Beta-glucan is also useful in that it helps regulate blood sugar levels, provides satiety, and supports colon health. Additionally, according to a Harvard Health study, oats may help reduce the risk of heart disease and diabetes. It is important to choose oat groats that have undergone minimal processing, as they are more nutritious.

Barley

• ½ cup of cooked cereal contains 97 kcal, 0 g fat (including saturated), 2 g protein, 0 mg cholesterol, 22 g carbohydrates.

Barley is a hearty grain that is used to prepare both sweet and savory dishes and has been known for a long time. It is believed to have been cultivated in Eurasia as early as 10,000 years ago. In addition to its rich history, the cereal boasts a long list of nutritional benefits. Barley contains a lot of fiber, magnesium, selenium and B vitamins. Also, the grain contains lignans, antioxidants that contribute to a lower risk of cancer and heart disease.

Tef

• ½ cup contains 65 kcal, 0.4 g fat (of which 0 g saturated), 3 g protein, 0 mg cholesterol, 13 g carbohydrates.

Tef is a small grain common in Ethiopia and Eritrea, known for its rich earthy taste and high content of protein, iron and fiber. Also, teff does not contain gluten and is a good option for those suffering from celiac disease. In fact, a study conducted in the Netherlands found that celiac patients who added more teff to their diet experienced an overall reduction in unpleasant symptoms. This tasty grain has a low glycemic index, which is good news for diabetics.

Buckwheat

• ½ cup of cooked cereal contains 77 kcal, 1 g of fat (of which 0 g are saturated), 3 g of protein, 0 mg of cholesterol, 17 g of carbohydrates.

Buckwheat is a popular grain that is also ground into flour for making bread, pancakes and pasta. It's a great ingredient to add to meals to enrich them with nutrients including iron, magnesium, and the antioxidant rutin. Rutin is the main antioxidant found in buckwheat, which has been linked to a lower risk of cancer, inflammation and blood pressure. Also, buckwheat does not contain gluten.

Fricke

• ½ cup contains 101 kcal, 0 g fat (including saturated), 0 mg cholesterol, 22 g carbohydrates.

Ancient grain , which is one of the varieties of wheat. The grain gained popularity in the cooking of the Middle East and North Africa. Freeke is high in calcium, zinc and iron, as well as more fiber and protein than brown rice. However, groats contain gluten, so they are not suitable for those who need a gluten-free diet.

Amaranth

• ½ cup of cooked cereal contains 125 kcal, 2 g of fat (of which 0 g are saturated), 5 g of protein, 0 mg of cholesterol, 23 g of carbohydrates.

Amaranth, a small round grain , is often used in recipes as a substitute for rice or pasta. Not only is it high in protein, it's also gluten-free. This grain , which is technically a pseudo-grain, has many other health benefits. Amaranth is a source of many important minerals, including manganese, magnesium, selenium, copper, phosphorus and iron. Just 1 cup of cereal provides 105% of the recommended daily allowance of manganese, which is important for brain function. Also, amaranth is rich in magnesium, which is involved in almost 300 reactions in the body. You can add groats to muffins, bread and pancakes to increase the nutrition of dishes.