No one has doubted for a long time that it’s better to start your day with porridge. But with what? We decided to find out everything about the benefits of the most popular porridge and to find out which one is the most popular.
— It’s really good to eat porridge for breakfast. It is a source of «slow» (healthy) carbohydrates that will give a good sense of saturation and ensure normal gastrointestinal function for the whole day. It is important to prepare porridge correctly. Oatmeal, for example, is better boiled than boiled. Cooking will artificially increase the glycemic index — it will turn the useful cereal into a «white bread roll» — and lead to the loss of the lion’s share of B vitamins and trace elements. In addition, porridge is unable to meet the body’s need for all nutrients. So you should add protein products to it — cheese or curd will perfectly complement your breakfast. Don’t forget about the healthy fat — add nuts/hourbecue or linseed oil/pine nut oil to your cereal.
It’s hard to determine which groats are the most useful in the world, but this porridge was eaten by every person at least once in his life (before writing this article we conducted a small survey in our installation — most of all it turned out to be oatmeal lovers). Oatmeal can be cooked both on milk and water (milk is certainly more delicious), in both cases it will not lose its useful properties. And there are many of them. Oatmeal is rich in magnesium, phosphorus, manganese, iron, B vitamins and fibre. In addition, oatmeal contains many antioxidants — among them there is a unique, which is called avenanthramides. According to this study, this antioxidant has anti-inflammatory properties. Oats also contain a lot of beta-glucan, a type of soluble fiber. The benefits to the body and health of beta-glucan are enormous. First, it reduces «bad» cholesterol and blood sugar levels. Secondly, it promotes the growth of good bacteria in the digestive tract. And thirdly, it’s a great saturation and suppression of hunger.
— Oatmeal porridge is especially useful for people with gastrointestinal diseases. Due to the high content of amino acids and vitamin PP strengthen the walls of blood vessels, cholesterol is eliminated. A positive effect on the nervous system, liver and thyroid gland. Muscle pain and tension helps relieve biotin — a substance also contained in oatmeal.
We adore buckwheat and will never stop praising its valuable properties, which you probably already know about. But we’ll remind you, just in case. Buckwheat contains a lot of useful elements and substances such as phosphorus, zinc, iron, vitamin B6, folic acid and pantothenic acid. According to research, buckwheat reduces «bad» cholesterol levels, helps prevent heart disease and combat high blood pressure. In addition, buckwheat is an excellent source of vegetable protein, which is why it is so loved by all athletes, vegetarians and people seeking to lose weight. Buckwheat helps ease diabetes. In one study, a group of people with diabetes had buckwheat porridge for two months. At the end of the experiment, participants found that they were feeling better and noticed a decrease in insulin resistance without any medication. Often buckwheat is compared to new-fashioned quinoa — they contain about the same amount of proteins, fats and carbohydrates, but buckwheat groats are much cheaper. Buckwheat is also popular because it has a low glycemic index and belongs to the gluten-free product group.
Corn porridge, like buckwheat, does not contain gluten, so it can be eaten by anyone who suffers from celiac disease (gluten intolerance). This cereal contains iron and phosphorus. Iron promotes the transport of oxygen throughout the body, as well as accelerating metabolism by activating special enzymes necessary for energy production. Phosphorus, in turn, is needed for strong bones and teeth. Corn porridge contains a lot of carbohydrates (94 grams in one cup), so it is great for athletes for breakfast, but at the same time it is not worth eating if you are trying to lose weight.
— Corn grits and porridges from it, in my opinion, are the least attractive to the body and figure — it contains a large number of carbohydrates (75%), few vitamins and minerals, and corn protein is incomplete in composition and poorly absorbed. However, corn grits inhibit the rotting and fermentation processes in the intestines, so it is recommended to include it in your diet periodically, at least once a week.
Pyonka is very healthy, delicious and nutritious porridge. Probably everyone associates it with childhood, that’s why so many people still love it. Besides its pleasant taste, Pyonka porridge boasts important properties. Studies show that millet improves the condition of bronchial asthma, and may even prevent its occurrence. This cereal also reduces the risk of type 2 diabetes — it contains a lot of magnesium. This element is exactly the main «fighter» against this disease. Millet is a source not only of magnesium, but also of calcium, copper, manganese, phosphorus, iron, B vitamins and various beneficial substances such as leucine, tryptophan, threonine and histidine.
— Past cereal is almost hypoallergenic, promotes the removal of toxins from the body (in particular antibiotics), improves digestion and has a lipotropic effect — getting into the body, it prevents the fat from being absorbed into the walls of blood vessels. Foam is not recommended to eat with low acidity of gastric juice, inflammatory processes in the intestines and thyroid diseases.
On a wave of following a healthy lifestyle spelt has become particularly popular only now, although this grain appeared very, very long ago — about 5-6 thousand years BC. Spelt wheat flour, spelt pasta, spelt wheat flakes — everyone seems to have heard of them, but they do not know what useful properties spelt wheat has. Now we’re gonna tell you, because there’s something! Spelt flakes are rich in various trace elements — iron, phosphorus, zinc, potassium — and substances. Among these substances are nicotine and folic acid and thiamine. Nicotinic acid plays a key role in the proper functioning of the endocrine system. Folic acid reduces the risk of heart disease and seizures, and can protect the fetus from defects during pregnancy. Thanks to the same minerals — zinc, magnesium, copper, phosphorus, selenium — spelt has a positive effect on bone health and prevents osteoporosis.
As well as the spelt, the supporters of a healthy lifestyle and proper eating have remembered linseed porridge quite recently. And remember not in vain: flax porridge — a treasure trove of vitamins and valuable elements. Among the many substances can be distinguished fatty acids omega-3, lignans, soluble and insoluble fiber. Omega-3 acids are known as «good» fats and are considered extremely healthy for the heart. Lignans are herbal phytoestrogens that have antioxidant properties and therefore can fight cancer. According to Kelly Fitzpatrick, director of health and nutrition at The Flax Council of Canada, recent research has shown that flaxseed protects against breast cancer, prostate cancer and colorectal cancer.
White polished rice is not known to be the most useful product. During processing, the grain loses all its valuable substances and therefore its properties. But if you’re not ready to give up your rice porridge on milk (which is really delicious), then sometimes you can treat yourself to it for breakfast — try brown rice porridge, which just contains a lot of vitamins, especially vitamins B, and trace elements such as magnesium, manganese and calcium.
— Rice grits are famous for their high digestibility. In addition, it is able to absorb all unnecessary and harmful to humans’ substances coming from other products. These absorbent properties of rice porridge are successfully used for effective elimination of toxins and slags. That’s why nutritionists recommend to use it during different diets. But for porridge, as a rule, we use white rice — it goes through «grinding» and loses its shell, it leaves very little B vitamins and trace elements, in addition, it has a high glycemic index. All this reduces the attractiveness of rice groats a little.
Whether we wanted to or not, literally each of us had semolina in kindergarten. This porridge is unlikely to be seen in the list of healthy dishes, especially if a person tries to get in shape or just eats right. And that’s why.
— The semolina is made of wheat. It contains 70% carbohydrates of the whole chemical composition, little fibre, vitamins and minerals, and it has a high glycemic index. Tashed cereal is easy to digest and quickly assimilated, so it is undesirable to use with excess body weight. Thanks to the enveloping effect and high digestibility, semolina is very useful to eat not only in childhood and old age, but also for people with stomach, intestines, chewing food, as well as those who are in rehabilitation after serious illness and complex operations.
And the last in our list, but not the last in the usefulness of porridge — barley. It is ideal for breakfast — barley groats contain selenium, copper, manganese, tryptophan. Manganese soothes the nervous system, and tryptophan, in turn, is involved in the production of serotonin (the hormone of happiness). Everything together helps us to be happy, energetic and calm — and what else do we need for a successful start of a new day? Also in barley groats there is choline — an important nutrient that supports the structure of cell membranes, helps in the transmission of nerve impulses and the absorption of fat, normalizes sleep.
— In my opinion, the most useful porridges are buckwheat and oatmeal. They are leading in terms of vitamins and trace elements, are perfectly digestible and have a low glycemic index, which is good for the figure. They also do not require much time for cooking — buckwheat is enough to pour boiling water at night and oatmeal in the morning for 5-10 minutes.
The most useless, in my opinion, are corn grits and semolina: they have a low content of vitamins, trace elements, a small amount of vegetable protein and a fairly high glycemic index. If you lose weight or keep yourself in shape, try not to put on them. Eat these porridges 3-4 times a month, as diversity is the principle of a healthy diet.