Many people mistakenly believe that in order to get rid of extra pounds, it is necessary to remove carbohydrates from the diet and that you can forget about cereals for weight loss. However, it is not. When losing weight, you need to give up simple carbohydrates (sweets, pastries, instant cereals, flour products), while complex carbohydrates are our helpers in shaping a slender body. It is cereals that are a valuable source of slow carbohydrates that provide long-term satiety, suppress sugar cravings, and, together with proteins, participate in muscle building.
Buckwheat, oatmeal, brown rice are the leaders in popularity among the side dishes for proper nutrition and most often form the basis of the menu. However, we recommend that you pay your attention to the less common, but no less useful types of cereals. For example, barley, millet, yachka, couscous, or quinoa will enrich your diet and provide your body with additional nutrients.
It is recommended to eat cereals for breakfast and lunch, in the morning our body needs complex carbohydrates. For dinner, porridge can be consumed by those who are working on increasing body weight. To lose weight or keep fit for dinner, it is better to give preference to protein foods and vegetables. You can also eat cereals for dinner with weight loss if you can’t have a full breakfast or lunch.
General characteristics: Buckwheat is obtained from buckwheat fruits. Varieties – perforated (large grains), unground (without shell), flakes. Lots of essential amino acids, easy-to-digest protein, fiber. Trace elements: potassium, zinc, copper and manganese, iron, selenium, iodine, and chromium. Vitamins: Group B, A, E, PP, and H. No gluten.
KBZHU per 100 g: Caloric content – 310-315 kcal; proteins – 12-13 g; fats – 3-3.5; carbohydrates – 62-63 g. Glycemic index – 50-60 units.
Benefits: Supports immunity, replenishes energy reserves. The level of bad cholesterol is reduced, there is a long-lasting feeling of fullness, and the metabolism is accelerated. Helps develop strength and muscle mass.
Cons or Harm: Bowel cramps, gas when overeating. Use is contraindicated in case of problems with blood clotting, intolerance.
When and with what to eat at the PP: For breakfast – buckwheat porridge with milk, butter or a casserole made from cereals. For lunch or dinner – with mushrooms and onions, any meat or poultry, stewed vegetables. Add to soup, filling for pancakes, pies.
Verdict: One of the most useful cereals for weight loss, proper nutrition. Cereals are low in calories and high in nutritional value. Buckwheat is the basis of different diets and fasting days.
General characteristics: Oatmeal is obtained from whole grains of oats. It is sold in the form of whole-grain or oatmeal (groats flattened with a special apparatus). Ingredients: dietary fiber and easily digestible protein, starch, amino acids. Vitamin range: group B, C, A and E. Phosphorus, iron, calcium and copper, other micronutrients. The thinner the flakes, the faster they cook and provide less benefit (they have less fiber and a higher glycemic index).
KBZHU per 100 g: Calorie content – 342 kcal; proteins – 12 g; fats – 6; carbohydrates – 60 g. Glycemic index of cereals – 40-50, flakes – 60.
Benefit: Cleansing the body of toxins, decay products, activating metabolism, protecting nerve cells. Sleep improves, psycho-emotional background, and activity increases. Sugar and cholesterol are normalized.
Cons or harm: Not for allergies, diabetes and heart or kidney failure. It is also prohibited for gout, pancreatitis, gluten intolerance. It is better not to exceed a daily portion (50 g) – phytin washes out calcium.
When and with what to eat at the PP: Breakfast – cooking in milk or water. The flakes are used to cook lazy oatmeal in a jar, pancakes, and egg-oat pancakes. It is used in baking bread. It is added to vegetable and meat salads.
Verdict: Oatmeal is a staple weight loss cereal due to its low glycemic index, excellent balance of nutrients, and health benefits.
3. BARLEY GROATS
General characteristics: Barley groats are refined and crushed barley grains. Unlike pearl barley, it does not undergo grinding and polishing. It contains complex carbohydrates, fatty acids, essential amino acids, and hordein (antibacterial substance). Vitamins of group B, E, and PP, calcium, phosphorus, potassium and magnesium, sodium, iron.
KBZHU per 100 g: Calorie content – 320 kcal; proteins – 10-11 g; fats – 1-1.5; carbohydrates – 66-67 g. Glycemic index – 50-60.
Benefits: Providing a feeling of satiety and energy saturation, improving sleep and fighting insomnia, removing excess fluid. Bad mood goes away, immunity is strengthened, bowel function is normalized.
Cons or harm: It is impossible with an exacerbation of gastrointestinal diseases, reactions to gluten.
When and with what to eat at the PP: Breakfast – barley porridge in water or milk. You can add butter, herbs, fruits or cottage cheese. A useful option is porridge baked with plums and apples. For lunch or dinner – with mushrooms and onions.
Verdict: Ideal porridge for a healthy lifestyle. Balanced composition, high in protein and low in calories. Increasingly, cereals are advised by nutritionists for weight loss. The product is cheap but tasty.
4. PEARL BARLEY
General characteristics: Pearl barley is obtained from processed barley grains. In this case, useful properties are not lost. Pearl barley contains a lot of fiber, as well as lysine, an amino acid that is involved in the production of collagen. It contains vitamins A, D, PP, E, group B, H. Zinc, selenium, cobalt and copper, iodine, iron, minerals.
KBZHU per 100 g: Calorie content – 324 kcal; proteins – 9-10 g; fats – 1.1; carbohydrates – 73-74 g. Glycemic index – 30-40 units.
Benefit: Cleansing the intestines, removing toxins and toxins, giving the body strength and energy. Metabolic processes improve, blood sugar decreases, and the work of the central nervous system, immunity, and pancreas improves.
Cons or harm: Do not react to gluten, allergies to cereals, gastritis with high acidity. When overeating, flatulence, bloating.
When and with what to eat at the PP: Breakfast – barley porridge in water or milk, barley salad with apples, parsley, mint and honey. For lunch or dinner – porridge with aromatic herbs, mushrooms and herbs, garlic. Soups, pilaf are prepared with barley.
Verdict: Excellent porridge for proper nutrition, weight loss. Recommended due to its low glycemic index, complex carbohydrates, fiber.
5. MILLET GROATS
General characteristics: Millet groats are obtained from the fruits of millet without a shell. The high content of fatty acids, dietary fiber, amino acids. Vitamins A, E, C, PP, and K, group B. There are phosphorus, calcium, magnesium, iron, and zinc. No gluten.
KBZHU per 100 g: Calorie content – 348 kcal; proteins – 11-12 g; fats – 3-4; carbohydrates – 69-70 g. Glycemic index – 60-70 units.
Benefit: Lipotropic action (inhibition of fat deposition), improving the functioning of the heart and blood vessels, accelerating metabolic processes. A lot of energy is spent on digestion, a long-term feeling of fullness remains.
Cons or harm: It is not allowed for ulcers, pancreatitis and acute forms of thyroid disease. Overeating cramps, nausea, bloating, constipation.
When and with what to eat at the PP: Breakfast – porridge with water and milk, pumpkin, berries or fruits, cottage cheese. Prepare various casseroles, cutlets, meatballs.
Verdict: Millet is a healthy cereal for people leading an active lifestyle and adhering to a proper diet. Breakfast of millet porridge will relieve hunger before lunch.
6. CORN GRITS
General characteristics: Corn grits are obtained from crushed and polished corn grains. Only 5 degrees of grinding. Lots of protein, dietary fiber. Vitamins of group B, A, C, K and E, PP. There is phosphorus, magnesium, iodine, iron and zinc, silicon. No gluten.
KBZHU per 100 g: Calorie content per 100 g – 337 kcal; proteins – 8-9 g; fats – 1.0-1.5; carbohydrates – 75 g. Glycemic index – 60–70 units.
Benefit: Stimulation of intestinal motility, normalization of lipid metabolism. The level of harmful cholesterol in the blood decreases, fat deposits decrease, and a long period of satiety is ensured.
Cons or harm: It is impossible for an acute form of gastrointestinal and pancreatic diseases, kidney problems and blood clotting.
When and with what to eat at the checkpoint: In the morning – porridge on water or milk. Polenta and hominy are made from cereals. For lunch or dinner, a side dish is served for dishes from meat, poultry, vegetables.
Verdict: Ground corn is one of the best gluten-free bases for a healthy lifestyle porridge. The composition is rich in nutrients, complex carbohydrates, fatty acids, which suppresses hunger.
7. BROWN RICE
General Characteristics: Brown Rice is obtained from seeds that retain their bran coat. The composition includes amino acids, fiber, sorbents. No gluten. Trace elements: iodine, zinc, iron, calcium and magnesium, phosphorus. Vitamins: group B, PP, K, H, E.
KBZHU per 100 g: Calories per 100 g – 331 kcal; proteins – 6-7 g; fats – 4.0-4.5; carbohydrates – 65 g. Glycemic index – 45-50 units.
Benefits: Saturation, protection against overeating, support of energy charge, fight against fatigue, lethargy. Wastes, decay products are removed, the level of cholesterol and glucose in the blood decreases.
Cons or harm: When overeating, flatulence, constipation. In case of kidney or bladder stones, diseases of the gastrointestinal tract, heart and blood vessels, use with caution.
When and with what to eat at the PP: Garnish for lunch or dinner – with vegetables, meat, poultry (chicken, turkey) and herbs. Suitable for fish, seafood. PP-pilaf is prepared.
Verdict: Brown (brown) rice is great for losing weight people. Groats saturate for a long time. The body does not require snacks, the volume of the next meals decreases. It is found mainly in supermarkets and large chains.
General characteristics: Couscous is obtained from wheat and looks like round rice. Fine grains, golden color, and delicate texture. It contains B vitamins, copper, selenium, phosphorus, and potassium. High in fiber and protein, low in fat, but gluten-free.
KBZHU per 100 g: Calorie content – 376 kcal; proteins – 12-13 g; fats – 0.5-1; carbohydrates – 72-73 g. Glycemic index – 45-50 units.
Benefits: Long-term feeling of fullness, accelerating metabolism, improving water-salt metabolism, improving the functioning of the digestive tract. A lot of calories are used for digestion, and fat consumption increases. The body is toned, fatigue and stress go away, sleep is normalized.
Cons or harm: It is impossible for allergies to cereals, gluten intolerance, diabetes mellitus, obesity, thyroid problems.
When and with what to eat at the PP: Garnish for lunch or dinner – with fish, seafood, meat with vegetables, seasonings. Traditionally, couscous is steamed. It is useful to serve cereals for breakfast, for example, with dried fruits, fruits, berries, nuts.
Verdict: Include cereals on the right diet for a change. Better to combine with other cereals. In Russia, couscous is not very popular now, therefore it is usually found in large supermarkets.
General characteristics: Quinoa is obtained from the grains of the plant of the same name. Excellent balance of proteins, fats and carbohydrates. Lots of fiber and no gluten. Contains vitamins A, C, E, group B and choline, zinc, manganese, selenium and copper, potassium.
KBZHU per 100 g: Calorie content – 368 kcal; proteins – 14-15 g; fats – 6.0-6.5; carbohydrates – 57-58 g. Glycemic index – 35 units.
Benefits: Feeling full, decreased appetite, and reduced subsequent servings. Toxins, toxins, and cholesterol are eliminated, the body heals.
Cons or harm: It is impossible for intolerance, bladder stones or kidney problems, gout.
When and with what to eat at the PP: Garnish for lunch or dinner – quinoa with herbs, zucchini, onions and mushrooms, paprika, eggplants. Salads, pilaf, soups are prepared with cereals.
Verdict: This porridge is healthy, but still exotic for Russia. However, cereals are classified as superfoods, so it is advisable to include them in the diet at least sometimes. Mostly found on supermarket shelves. The price is high.
10. UNPOLISHED LIGHT RICE
General characteristics: Unpolished light rice is obtained from low-refined grains. Grade: round, long, and medium. It contains protein, lipids, amylose, and fiber. Contains copper, zinc and iodine, phosphorus, vitamins B, E, H. No gluten.
KBZHU per 100 g: Calorie content – 321 kcal; proteins – 7.0 g; fats – 1.0; carbohydrates – 71 g. The glycemic index of cereals is 50-60 units.
Benefit: Cleansing the body, strengthening immunity, and normalizing metabolism. Energy reserves are replenished, fatigue disappears.
Cons or harm: Limited for problems with the gastrointestinal tract, kidneys, blood vessels.
When and with what to eat at the PP: In the morning – rice porridge. For lunch or dinner – a side dish with vegetables, mushrooms, seafood, fish, or meat. Pilaf and puddings are cooked.
Verdict: Unpolished rice is healthier than white, but loses to brown rice. For a healthy lifestyle, cereals are allowed, but if possible, it is better to give preference to brown rice. Especially if you want to lose weight.