2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Carbohydrates are considered not the most useful element in the diet, and this is due to the fact that many people eat their "bad" variety - refined carbohydrates in white bread, candy, cookies, sugary cereals and all sorts of other unhe althy foods and drinks. In fact, studies have shown that a very large percentage of the foods we eat can be harmful. Consuming large amounts of food with these ingredients will not only make you fat, they will also increase your risk of heart disease and diabetes. In addition, they raise the level of fats in the blood (called triglycerides), which looks like a fast track to a heart attack or stroke. The good news is that he althy, natural grains in the diet can help prevent or reverse many he alth problems.
Raw foods made from cereals, which include whole grains, are quite he althy. Numerous studies show that such grains can protect you from such troubles as diabetes, colon cancer, asthma and Alzheimer's disease. The benefits of natural cereals have long been known, but, unfortunately, they are less and less common on our table.
The he althiest cereal in the world - rating
Despite the fact that flour dishes are considered unhe althy fast carbohydrates, durum wheat and flour from them have completely different properties. Finding such products for sale is fairly easy, as long as you don't let yourself be fooled. He althy flours are easy to find in breads and pastas, but make sure the label says "100 percent durum wheat." Terms such as "multi-grain" and "wheat flour" mean that the composition of the product is mixed. When you shop for any whole grain product, look at the ingredients list and make sure whole grains are listed at the top of the ingredients list. Each serving should contain at least 2 or 3 grams of fiber.
Wheat is the most common crop and is used more often in the form of flour. What other grains are good for he alth?
Whole Oats
Oats are especially rich in a special antioxidant that protects the heart. Unlike wheat, when buying oat products, the indication of whole grains is not as significant. If oats are on the list of ingredients, then the product is made from whole grains. However, if you're buying something like instant oatmeal, avoid foods that are high in fructose and corn syrup. Studies have shown that such additives were a source of mercury contamination in oatmeal. Nutritionists recommend sticking to the usual unsweetened porridge, if desired, mixing it with a small amount.fruits or honey. This is the he althiest cereal for every person, as long as you don't mix it with unhe althy fillers.
Bulgur
In all products where it is found, bulgur is considered a whole grain, since only up to 5 percent of the bran can be removed during its industrial processing. This is also the most useful cereal for everyone without exception. Used to make tabbouleh salad, this grain is an excellent source of iron and magnesium.
One cup of bulgur contains about 75 percent fiber (an adult's daily value) and 25 percent protein. This cereal can be used in salads or added to soups and is ready in just a couple of minutes.
Brown rice
When you choose white rice over brown, about 75 percent of its nutrients, including almost all of the antioxidants, magnesium, phosphorus and vitamins found in bran, are not in your diet. You should always give preference to brown rice, which includes fragrant varieties - basmati and jasmine. The he althiest cereals for women are red and black rice, which are high in antioxidants. Even wild rice is also considered a he althy food because it is rich in B vitamins (such as niacin and folic acid).
Barley
Regular consumption of whole barley (barley porridge) for a 5-week period will help reduce cholesterol levels. You can add raisins or dried apricots to the finished porridge and serve it as a side dish. At the time of buyingmake sure it's a whole grain of barley, not a "pearl" with the bran removed. In the form of cereals, this culture is known as barley or barley (crushed barley).
Whole rye
According to research, rye has far more nutrients per 100 grams than any other type of grain. It contains four times the fiber of whole wheat and can give you almost 50 percent of your daily recommended amount of iron. The problem is that pure rye and rye flour are extremely rare on sale. Such products can only be found in markets and farm shops. However, this is the most useful cereal, and rye porridge is a unique product of its kind.
Buckwheat
This type of cereal is one of the few that is suitable for feeding patients with celiac disease (along with quinoa, amaranth and sorghum). And this is the most useful cereal for children, because it contains magnesium and manganese, which contribute to the improvement of brain function. And this is very good, because this porridge is very common and preferred.
Whole Grain Couscous
Most commercially available couscous is made from refined wheat flour. Therefore, when looking for this cereal, you should pay attention only to whole grain species. Eating this couscous will give you an extra 5 grams of fiber per serving.
Corn
Corn grain is very good for he alth. This crop is a good source of vitaminsgroup B, magnesium and phosphorus. In addition, whole corn promotes an increase in beneficial microflora in the intestines, and can also prevent diabetes, heart disease, and chronic inflammation. Yellow corn is also high in antioxidants. What is the easiest way to use it? Obviously popcorn. This is not a he althy product, especially processed microwavable types that contain various additives. Instead, it's better to buy natural grains and cook them yourself using a regular paper bag, or make popcorn the old fashioned way - on the stove.
It should also be remembered that about 40% of corn is genetically modified (GM), which was bred to withstand increased doses of pesticides. When buying, pay attention to the manufacturer and the composition of the product. Shredded corn is also known, which is used to make cereals. This is the most useful cereal for those who cannot consume most other types due to gluten intolerance. Cornmeal is also considered he althy and is recommended for making hearty diet meals.
Quinoa
Although technically a seed and not a grain, quinoa contains far more protein than any other grain. In addition, each glass of raw material (makes approximately three servings) contains 522 mg of omega-3 fatty acids. Your family can probably enjoy its light nutty flavor for a change on the dinner table. It can be argued that this is the most usefulporridge for children under one year old, because it contains the greatest amount of nutrients. In Russia, for a long time it remained a little-known exotic, but today it can be easily purchased at any large store.
Freak
This Arabian cereal is a low-carb variety of ancient wheat that contains four times the fiber of brown rice. Freakoma grains are harvested while they are in their unripened state and then roasted. They contain many more vitamins and minerals than other grains. For example, the content of selenium in them is simply huge. Once this cereal enters your stomach, it acts as a prebiotic, stimulating the growth of he althy bacteria that aid digestion. You can find it for sale in the markets with oriental products or in he alth food grocery stores. Since the content of carbohydrates in it is significantly reduced, it is the most useful cereal for weight loss.
Of course, this review cannot be completed. Cereal crops are very useful for the most part, and in no case should they be neglected. Speaking about what is the most useful cereal in the world, it is impossible to name one position. Each of them has its strengths and can be recommended for different purposes. Of the commonly available and inexpensive cereals, oats are in the lead, of the more exotic and less common - freak and quinoa.
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