Cereals are the oldest ingredient. Delicious cereal-based dinners can be found in almost all nations. Hearty side dishes and fragrant sweet cereals are an integral part of our daily diet.
The usefulness of the product for the human body is not disputed. But what about calorie content? Can I use the product while dieting? Do all cereals have the same nutritional value?
What determines the calorie content of cereals
At the heart of most cereals, 75% are carbohydrates, the rest are proteins and fats. Grains are a natural source of energy. They are rich in fiber, many micronutrients and vitamins.
The caloric content of each type of cereal depends on the ratio of BZHU in it. The more complex carbohydrates and fatty acids in the product, the higher the energy content of cereals.
The greatest utility is maintained with minimal processing of the dry ingredient. Many manufacturers, before packing, carry out steaming, grinding or crushing of grains. This procedure significantly reduces the valuable qualities of cereals, but at the same time increases their caloric value.
Calorie content of different types of cereals in dry form: table
Today, a huge number of different types of cereals are presented on store shelves.
Determining the energy component of the product is not difficult. For this, you do not need to constantly have at hand a bunch of tables or diagrams. All information on the composition of the product can be obtained by carefully studying the packaging. Goods sold by weight in supermarkets should have a detailed description.
The most commonly used cereals in our region include buckwheat, rice, barley, peas and, of course, oatmeal. The highest calorie among the raw ingredients is white rice, and the most dietary is oats. The calorie content of cereals in the table is indicated in descending order.
Table No. 1 Products in raw form (per 100 g)
|Rice round white||351|
Calorie content of different types of cereals in finished form
As a rule, the caloric content of the dry ingredient and the dishes in the finished form do not match. This is due to the fact that in the process of cooking, the component changes its structure, becomes soft, heavier.
The calorie content of the finished food is influenced by several factors:
- starting ingredient;
- what foods are prepared: water, milk (the percentage of fat content is taken into account);
- the presence of additional spices (sugar, salt) and additives (oil, honey, dried fruits, berries).
The less additional components are used in the cooking process, the more dietary the finished dish will be. People who want to lose weight are advised to eat cereals in the morning.
Calorie porridges on water (table) in 100 grams
The most dietary option for cooking cereals is cooking on water. Under the influence of a liquid, the grains swell, become heavier. A gram volume of the finished meal will be less calorie than the same amount of dry matter.
Table number 2. Calorie content of a dish boiled on water (per 100 g)
|Variety of cereals||Kcal|
Calorie milk porridge: table
Turning on milk will add extra calories to the dish. However, do not neglect milk porridges. The product contains a lot of protein, healthy fats, calcium.
If sugar, salt, vegetable oil are not added to the finished dish, then porridge with milk will not harm the figure at all.
Table number 3. Calorie porridge boiled in milk (per 100 g)
|Variety of cereals||Kcal|
Is it possible to eat porridge on a diet
Specialists in the field of proper nutrition, for breakfast they recommend eating porridge. Cereals are a sufficiently nutritious and nutritious option for a morning meal.
In order for the product to bring maximum benefits, a number of simple rules should be followed:
- Choose whole grains, they contain more protein, fiber, and trace elements and vitamins necessary for humans are preserved.
- Ideal porridge - on the water, without the addition of other components. Sugar is prohibited. Salt is used to a minimum.
- To add flavor, the food can be flavored with a spoon of honey, slices of vegetables, fruits, berries, nuts, herbs.
- The most effective option is the alternation of different types of grain. The body receives a varied and healthy diet throughout the week.
On the basis of cereals, a special express diet has been developed. It is designed for 3-5 days. During this period, only cereals prepared by a special method are allowed to eat.
- Ø Pour 4.5 tablespoons of cereal into the container (buckwheat, oatmeal);
- Ø pour the mixture with boiling water;
- Ø insist tightly wrapped 20-30 minutes;
- Ø add a little water, boil for 5 minutes;
- Ø divided into 3 servings;
- Ø consume in a warm form throughout the day.
In addition to cereals, it is allowed to drink dairy products and 200 g of unsweetened fruits or vegetables.
However, most nutritionists recommend extremely rarely resorting to all kinds of diets. To put the figure in order without harming one’s health, it is possible only with the organization of a balanced diet and the presence of physical activity.
Regular inclusion of cereals in the nutrition system will provide the body with the necessary energy for physical activity and daily work. It is important to remember that even the most useful product can be harmful to health if consumed improperly or immoderately.
Those who strictly monitor the weight are recommended in no case to exclude a useful ingredient from the diet. It is enough to cook the dish without unnecessary additives, and control the portion sizes.