What is the healthiest porridge: an unexpected answer from nutritionists and nutritionists
Everyone knows about the benefits of buckwheat from an early age. But is this porridge really the healthiest one? What is the calorie content of buckwheat and how is it useful? In our article you will find answers from nutritionists and nutritionists.
The healthiest porridge
Nutritionists, nutritionists and other medical experts give the palm to buckwheat. It can be eaten while on a diet, used by athletes and even prepared for diabetics. The beneficial properties of buckwheat are explained by its composition, which includes the largest amount of antioxidants and minerals.
Buckwheat kernels are extracted from buckwheat, a pseudo-grain culture. This culture also includes the now very popular quinoa porridge. Buckwheat does not contain gluten, as a result of which even people with intolerance to this protein can use it.
There are several types of buckwheat:
- Green buckwheat. These are buckwheat kernels, peeled without heat treatment. They can sprout, which are also consumed in food. This type of buckwheat is the most useful, as it retains the full range of nutrients. It also contains a lot of antioxidants.
- Done (cut). Crushed buckwheat kernels that boil quickly. This type of porridge is most often given to children and the elderly, since it does not need to be chewed for a long time and it is quickly absorbed.
- The core. These are uncrushed, whole buckwheat kernels. Basically, they sell just such buckwheat on store shelves. It has a brown tint because it is fried. Steamed kernel is less common.
- Smolensk groats. The smallest buckwheat groats, the size of a poppy seed. Of the 4 types of porridge in question, Smolensk is absorbed the fastest.
Buckwheat earned the title of the most useful porridge precisely because of its composition. What components are included in it and how many nutrients are in buckwheat?
Calorie content of buckwheat and its nutritional value
The nutritional value of buckwheat is much higher than that of other cereals. So, the calorie content of 100 g of raw cereals is 343 kcal, and the amount of water in them is 10%.
How many and what nutrients are in buckwheat (168 g of product):
- 148 mg potassium;
- 68 g protein;
- 118 mg phosphorus;
- 5 g carbohydrates;
- 86 mg magnesium;
- grams of fiber;
- 34 mg iron;
- 04 g fat;
- 12 mg calcium.
Buckwheat porridge contains the following vitamins:
- pyridoxine (vitamin B6);
- phylloquinone (vitamin K);
- thiamin (vitamin B);
- riboflavin (vitamin B2);
- niacin (vitamin B3).
About 20% of the total weight of boiled buckwheat are carbohydrates. This cereal has a low glycemic index (GI). GI is an indicator of how quickly after a meal, and in this case buckwheat, the blood sugar level rises. What’s more, specialty substances such as D-chiro-inositol and phagopyrin are able to curb post-meal sugar rises. This means that eating the healthiest porridge is safe, even for people with type 2 diabetes.
It is important to note that buckwheat kernels are contained inside the husk, which is rich in fiber. It makes up 2.7% of the weight of cooked cereals and is mainly composed of two elements, lignin and cellulose. Eating fiber is very beneficial for the digestive tract. This component helps to normalize peristalsis and prevents constipation.
Buckwheat also contains a large amount of protein, it makes up 3.4% of the total composition of buckwheat. So, vegetarians and people on a diet that excludes meat eat buckwheat in order to get the proteins necessary for the body. In addition to this, buckwheat has a lot of essential amino acids.
After considering the composition of buckwheat, it is necessary to clarify exactly what benefits this cereal brings to the body and its various systems.
What is buckwheat useful for?
Buckwheat is packed with many heart-healthy compounds such as rutin, magnesium, copper, fiber, and some healthy proteins. Therefore, the American Heart Association advises to include this porridge in the diet for everyone who has problems with the cardiovascular system. Studies have also found that buckwheat improves the lipid profile of the blood, which reduces the likelihood of various heart diseases.
Eating buckwheat benefits the entire gastrointestinal tract. Since it contains a lot of fiber, a person who eats buckwheat several times a week should not have problems with stool retention.
The porridge in question can be used by diabetics, because it has a low glycemic index, and its special antioxidant D-chiro-inositol helps to reduce the amount of sugar in the blood.
Buckwheat for weight loss. It can help you lose extra pounds, and some diets are even developed on its basis. The reason is that this porridge is rich in proteins, gives satiety for a long period of time and at the same time has a relatively low calorie content.
You should pay attention to the large amount of antioxidants in the product. There are 4 main antioxidants:
- Suppresses inflammation, normalizes blood lipid profile and blood pressure.
- Helps in the treatment of polycystic ovary syndrome.
- D-chiro-inositol. Regulates the amount of sugar in the blood and lowers it if needed.
- Reduces the likelihood of cancer and the appearance of various diseases of the cardiovascular system.
However, it should be remembered that dishes made from the healthiest cereals should be consumed in moderation.
Can you eat buckwheat every day?
For normal functioning of the whole body, nutrition must be balanced, and different types of cereals must be present in the diet. It is recommended to eat buckwheat no more than 2-3 days a week, it is undesirable to eat it every day. One serving of this cereal can be from 84 to 168 g, you should not overeat it.
In science, there are cases when the use of buckwheat porridge in large quantities provoked allergies. Interestingly, people who have allergic reactions to rice and latex are most susceptible to this type of allergy.
For a variety of diet, this pseudo-grain plant culture can be used in the form of:
With proper storage, buckwheat can be stored for up to 2 months without losing its beneficial properties.
Eat buckwheat according to the recommendations given above and do not forget to include various foods of plant and animal origin in your diet.