HealthHealthy Eating

Caloric content of cereals

It's not known where the idea came from that porridge is a high-calorie food, but it is very firmly nestled in the minds of most citizens. So strong that women, wanting to lose weight, sometimes completely eliminate them from their diet. And they make a very big mistake.

Caloric content of cereals is not as high as it is commonly thought. Most likely, this misconception appeared due to the fact that women look at their caloric content in dry form. In this version, the figure is really impressive: about 330 calories per 100 g of dry product. The specific amount may vary depending on the particular porridge. However, do not forget that the caloric content of porridge in a dry and ready-made form is seriously different. After all, water is added to the croup, which significantly changes the weight of the finished product, and this, in turn, affects the calorie content.

It makes sense to try to calculate the number of calories in some finished porridge. Calculate the calories of semolina. Dry cereal per 100 g contains 326 kcal. We'll cheat on the water. Half a liter requires 150 g of semolina. To calculate the total caloric content of the finished product, you need 326 * (150 * 100) = 489 kcal. Now you need to know the total weight of the porridge: 500 + 150 = 650 g. At the end, the total calorie content is divided by weight: 489/650 = 0.75 kcal per 1 g of porridge. Now multiply by 100 and get 75 kcal per 100 g of semolina. By simple calculations it was possible to find out that the porridges are not at all as high as they are supposed to be.

There is another reason to include porridge in your diet. The fact is that in its composition there are two types of fiber: soluble fiber, it is also called beta-glucon, is able to penetrate into the blood vessels and remove excess cholesterol from the body, due to which they are recommended to include in the menu those who suffer from cardiovascular diseases, Cardiovascular system, insoluble fiber removes slag from the body by mechanical means.

To finally dispel the myth that the porridge is full of fat, it makes sense to bring the approximate calories of cereals.

Groats / Caloric content in dry form / Caloric content in ready-made form

Buckwheat porridge / 329 kcal / 150 kcal

Rice porridge / 330 kcal / 130 kcal

Oatmeal porridge / 345 kcal / 160 kcal

Naturally, the caloric content of cereals increases, if you cook them on milk, with sugar, add a large amount of oil. However, it is also impossible to completely refrain from oil in cereal, because it is the fats that transport vitamins and trace elements to the cells of the body.

And microelements and vitamins are rich in almost all types of cereals. All of them necessarily contain a large number of B vitamins, selenium and zinc and vitamin E. In addition, each cereal has its own very rich set of nutrients. Buckwheat porridge contains a large amount of iron and calcium, contains digestible proteins. Due to this buckwheat is recommended to use to strengthen the cardiovascular system, as a prevention of liver disease, it normalizes the work of the intestine.

Manna and oatmeal porridge are good for stomach diseases, but semolina can cause allergy, so it is not recommended to give it to young children. Rice porridge contains vegetable proteins that are perfectly digested. That is why this low-calorie porridge often becomes the basis of a variety of diets.

One can not lose sight of one more circumstance, which, like the low caloric content of cereals, makes porridge an ideal product for those who want to lose weight. The fact that porridge refers to slow carbohydrates, and if you eat a bowl of porridge in the morning, then until dinner man will not be tormented by hunger. This allows you to reduce the amount of food eaten, which means it is much easier to lose weight on porridges than without them. So this is an excellent reason to abandon the established stereotypes, and include in your diet useful gruel.

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