Groats are a valuable food product that is a source of complex carbohydrates, vitamins and microelements. The calorie content of dry cereals ranges from 300 to 350 kilocalories per 100 grams. Such a high energy value has made cereals indispensable during all centuries of human history. Today, more and more people are trying to reduce the calorie content of the menu in order to lose weight. But is it necessary to give up cereals? How to keep this valuable product in your diet and not gain weight? Can you lose weight with a cereal diet? In this article, we will discuss all of these issues.
Calories in cereals
Groats are whole or crushed grains of various crops. The most widely used in agriculture are cereals and legumes. The source of calories in cereals is complex carbohydrates. These substances are considered the foundation of a healthy diet. Due to their energy, the energy value of the daily diet should be formed by more than half. If a person refuses complex carbohydrates, then adverse changes occur in his metabolism. Any low-carb restrictive diets lead to weight loss, but after stopping them, the weight quickly returns. The calorie content of cereals is not so high that a losing weight person needs to completely abandon them. In addition, the calories in cereals are absorbed at a slow rate. Whole grains, which are friable when cooked, will be digested most slowly. It is necessary to consume cereal products in moderation.
Calorie content of dry cereals
The dry calorie content of cereals is indicated on the product packaging. In the tables of caloric content of food products, the energy value of cereals in dry form is usually also written. Let's look at the calorie content of some specific varieties of cereals. Buckwheat porridge is most often eaten in Russia. For its preparation, either unground buckwheat is used (308 kilocalories per 100 grams), or buckwheat made (300 kilocalories per 100 grams). The calorie content of oatmeal is 342 kilocalories. The energy value of Hercules oat flakes is even higher - 352 kilocalories per 100 grams. Rice in dry form contains 303 calories per 100 grams. Pearl barley - 320 kilocalories. The higher the calorie content of semolina is 333 kilocalories per 100 grams. Split peas have a slightly lower calorie content - 299 kilocalories. The calorie content of dry cereals is convenient to use when you yourself prepare a dish. In the event that you eat ready-made food (for example, in a cafe or if it is prepared by relatives), it is better for you to use the information on the calorie content of boiled cereals.
Caloric content of boiled cereals
In a boiled form, the calorie content of cereals is not very high. While the grain is boiling, it absorbs a large amount of water (3 times its own weight). Water does not contain calories, so the energy value of ready-made cereals is lower than that of dry ones. There are about 100 calories in 100 grams of cooked cereals. Semolina porridge on water contains 80 kilocalories per 100 grams. Oatmeal - 88 kilocalories. The calorie content of boiled buckwheat is about 95 kilocalories per 100 grams. The calorie content of cereal products, including cereals, depends on the way they are prepared. If you cook porridge in milk, add butter, honey or sugar, then the energy value of such a product will be much higher than that of simple cereals boiled in water. To minimize the calorie content of cereals and meals from them, do not add any fat during cooking. Fresh fruit or low-calorie sweeteners can be added to the ready-made porridge. Of course, such a recipe may not seem very attractive to you at first. However, porridge with fruit is not only a dietary product, it is also a truly tasty and healthy breakfast or dinner.
Calorie content of cereal flakes
For those who look after their health and weight, the modern breakfast dish - muesli is well known. If you follow the figure, then keep in mind that muesli can be very high in calories. They often contain cereals, bran, dried fruits, nuts, spices, honey. The calorie content of cereals does not fully determine the energy value of a given food, but it plays an important role in it. There are more than 320 calories in 100 grams of instant cereal flakes. The calorie content of cereal flakes depends on their chemical composition. The more fat in the flakes, the higher their energy value. The largest amount of fat is contained in oatmeal (about 7.5% of the mass). Nuts, honey, many dried fruits contain a lot of calories (more than 400 kilocalories per 100 grams). If you add fat milk, cream to muesli, then by doing so you further increase the calorie content of the dish. The calorie content of cereal flakes with spices and low fat yogurt will be minimal compared to other types of muesli.
Cereal diet
The calorie content of cereals without additives is relatively low. They contain a lot of nutrients and satisfy hunger well. On the basis of cereals, a special cereal diet has been created to reduce body weight. This is a restrictive nutritional system that can be recommended for weight loss for people who do not have significant health problems. This diet is well tolerated. But, like any food system with a sharply limited range of products on the menu, this diet is unbalanced. You shouldn't stick to it for more than 7 days. A big plus of the cereal diet can be considered its economy. The essence of this food system is that you can only eat porridge and drink plenty of water. You will have to cook cereals without salt, sugar, milk and butter. Not everyone will like this porridge to taste, but it has few calories and almost no fat. For a cereal diet, millet, buckwheat, wild rice, oats, and red lentils are suitable. Don't use white rice, semolina, or any instant cereal. All days of the diet for breakfast, lunch, dinner, eat 150 or 200 grams of any porridge. During the day, you can use 300 grams of vegetables (except for potatoes) and 250 grams of non-fat fermented milk product. Drink green or herbal tea without restrictions. You can also use clean drinking water.
For example, eat buckwheat for breakfast, oatmeal and fresh tomato salad with a spoonful of yogurt and spices for lunch, lentil porridge and a glass of yogurt for dinner. Within 7 days of the cereal diet, you will lose 2 to 4 kilograms of excess weight. To increase the effectiveness of your diet and improve your well-being, add half an hour of exercise to your daily routine.
Cereals have not lost their importance in the diet of a modern person. Carbohydrates, vitamins, trace elements in their composition are useful for metabolism and health in general. The calorie content of cereals is high enough to maintain strength throughout the day. With proper use, cereals not only do not harm the figure, but, on the contrary, help to lose weight. A cereal diet is the most economical and easiest way to lose weight without harming your health in a short period of time.
Groats with delivery
Now there is a huge assortment of cereals on the market, the entire sector of goods of this category is collected in the online service instamart. Agree, it is convenient, you do not need to go to the store, just collect the basket on the website or through the mobile application and specify the desired delivery time.
The nutritional and biological properties of cereals depend on the type of grain crop and the nature of the technological processing to which they are subjected. The level of release of the grain from the peripheral parts affects the degree of assimilation of the cereal.
Cereals have a high energy value, they are high in carbohydrates and low in water. Different types of cereals differ significantly in terms of individual indicators of biological value. Some are richer in proteins, vitamins, minerals, ballast compounds, others are poorer in them, but they are better absorbed and are suitable for nutrition of children and therapeutic diets. Cereals are an important source of protein. Buckwheat and oat groats are high in protein. Rice is characterized by a lower protein content, however, in terms of amino acid composition, rice protein is most favorably balanced. Millet protein is characterized by a low lysine content, it is much less in oat and barley groats. Corn is low in tryptophan; almost all cereals are poor in methionine. Maize proteins are difficult to reach for the action of digestive enzymes, especially peptides containing proline. At the same time, corn porridge is used in appropriate diets to suppress microbiological processes in the intestines, since it has an antimicrobial effect.
The chemical composition of cereals depends on the type of grain used and production technology. Compared to grain, cereals have a greater nutritional value, since during their production the grain is freed from less valuable parts. There is little fat in cereals; an exception is oatmeal, which contains up to 6% lipids; they contain lecithin, tocopherols; -sitosterol is found in significant quantities in buckwheat.
Carbohydrates in cereals are composed primarily of starch. Many cereals contain derivatives of carbohydrates - mucous substances (for example, lichenin in oatmeal). When consuming such foods, the digestion of proteins is improved; mucus substances are gentle irritants of the walls of the alimentary canal, they are used in the diet for its diseases.
Many cereals are sources of B vitamins, mainly thiamine, niacin and, to a lesser extent, riboflavin. The greatest amount of thiamine is found in millet, buckwheat and oatmeal. Buckwheat has a high taste and a rich vitamin composition. Vitamin B1 (thiamine) in it is 5 times more than in semolina, and 2 times more than in pearl barley. By the content of vitamin B2 (riboflavin), buckwheat is 2Ѕ times higher than all other cereals. There is also a lot of nicotinamide in buckwheat. Almost 4-5 times less vitamin B1 in semolina and rice cereals. Niacin is most in buckwheat - done. The composition of corn contains -carotene.
Of the minerals, cereals are the richest in potassium and phosphorus. The latter is 6-10 times higher than the calcium content. Magnesium is found in significant quantities in millet, oatmeal, pearl barley, buckwheat (kernel) cereals; poorer in this element is semolina, rice, corn. There is a lot of iron in cereals, but it is poorly absorbed due to the presence of phytin. Least of all minerals in semolina and rice cereals.
The digestibility of nutrients in cereals differs sharply depending on their type. Semolina and rice cereals are the easiest to digest, as they are low in fiber. Easily digestible sago is a cereal that consists of gelatinized potato or corn starch. It is of great importance for the nutrition of children, especially those who are weak. Less digestible substances in buckwheat, oat and other cereals rich in ballast compounds. Drying buckwheat before cooking impairs the absorption of nutrients in the finished form, and therefore this technique is used to feed obese people.
Almost every person has a negative attitude towards cereals since childhood. Many do not include various cereals in their menu, but in vain. Porridge is an extremely healthy and nutritious product.
Let's look at the calorie content of cereals.
Blends made with water or milk differ in the number of calories per serving. People who watch their weight should take this fact into account.
Here is a table showing the energy value of all cereals in their raw form:
Boiled cereals calorie table (on water):
Calorie table for cereals cooked in milk:
Each table clearly showed the nutritional value of all types of cereals.
Based on their data, it is possible to determine the porridge with the lowest and highest calorie content:
- round grain rice is the most high-calorie and nutritious cereal;
- millet and golden rice in terms of the number of calories per hundred grams are in second place;
- oatmeal and buckwheat are the lowest in calories in comparison with all presented;
- among cereals boiled in water, barley and rice will be the most dietary, and buckwheat, on the contrary, is the most high-calorie;
- from milk mixtures, pearl barley contains the most calories, less - semolina and rice.
The energy value of a particular cereal directly depends on what ingredients will be in the finished dish. Porridge very often serves as a side dish for meat, which means that it is consumed with a fatty gravy, which will significantly add the number of calories per serving.
If cereals are used in the diet, you need to cook them only in water without various additives in the form of oil, salt or sugar. Only in this case, porridge can become an assistant in the fight against excess weight.
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Calorie content and benefits of cereals
Many may ask the question - why is the energy value of cereals higher than the calorie content of already cooked porridge, boiled in water? Do not forget that during the cooking process, the cereal absorbs water, thereby increasing its mass. Water does not contain calories, but the calorie content of all additives to porridge (sugar, oil, fruits or berries) must be added to the overall result. If the mixture is cooked in milk, the calorie content of milk is also added to the resulting figure.
Porridge is an extremely healthy product. You should definitely include them in your diet, even though some of them are high in calories. For example, buckwheat contains a lot of iron, as well as calcium and vitamin B. This porridge has an excellent effect on the work of the heart and digestion, and also normalizes the functioning of the liver. Buckwheat contains quercetin, which helps in the prevention of cancer.
Corn porridge is considered the most "slim". 100 grams contains only 78 kilocalories. Corn porridge perfectly cleanses the body, contains a lot of silicon, and is also enriched with vitamins. Its main advantage is the normalization of cholesterol in the blood. Corn porridge is very popular in Italy (there it is called polenta), it is a national dish among Moldovans and Romanians.
Semolina mixture is suitable for people with stomach ailments. It is not suitable as a complementary food for children, because it contains gluten, which means that this porridge is quite allergenic.
Oatmeal is very good for digestion. The British love this cereal. Oatmeal should be eaten for diseases of the gastrointestinal tract, as well as for ulcers and gastritis.
Barley porridge contains vitamin B. It is gaining popularity, because it can be used to fight allergic reactions and extra pounds. The use of this mixture helps to prevent anemia.
Nowadays, barley porridge is not very popular, but in vain. It contains many vitamins, it is very effective in ridding the body of toxins and toxins, and also lowers cholesterol.
The wheat mixture will be a great breakfast, because it is very satisfying and will energize the body for a long time. However, wheat porridge is not recommended for pregnant women and people with digestive problems, as it can cause flatulence.
Cereal diet
Nutritionists have developed a special diet based on cereals, because they contain a huge amount of useful and nutritious elements. Such a diet cleanses the body and allows you to lose a few extra pounds.
During it, you should adhere to the rule - all porridge should be cooked only in water and without additives. It is allowed to add a spoonful of honey to the morning portion. There are two options for this diet. In the first one, you can eat various cereals, in the second, you need to choose only two cereals and eat only them throughout the week. It will not be superfluous to add a little exercise to your daily routine.
Suitable for such a diet: buckwheat, millet, rice (brown or black), red lentils and oats (but not flakes). The calorie content of cereals is minimal, but they contain more fiber, vitamins and nutrients. But pearl barley, semolina, barley, wheat and oatmeal are not suitable for making a menu, because their calorie content is quite high.
All cereals are absolutely essential in the human diet. They contain trace elements, a huge amount of vitamins and carbohydrates, without which metabolism cannot do. Grains are high in calories to energize the body for the whole day.
They should be eaten only for breakfast or lunch; it is better to exclude them from the evening menu. With the correct composition of the diet and cooking in water, porridge helps to effectively and without harm to health lose extra pounds in a short time.
Groats have been the basis of human nutrition since time immemorial. Today, a wide variety of cereals, legumes and cereals can be found on store shelves. So that you don't get confused in them, we have compiled a detailed guide to the most famous species and asked a nutritionist to tell you about the benefits of each.
Natalia Fadeeva
doctor, nutritionist-endocrinologist, doctor of medical sciences- Cereals are primarily a source of slowly digestible carbohydrates and vegetable protein, all trace elements (especially they are rich in potassium, magnesium, phosphorus, calcium, selenium, and buckwheat - iron, and many others) and vitamins - mainly of groups B and E. And not a less important component of cereals is dietary plant fibers, which improve the functioning of the digestive system, cleanse the intestines, populate it with beneficial microflora, slow down the absorption of sugars and reduce the glycemic index of food. Preference should always be given to unpeeled cereals with preserved shells, in which whole grains are present, with the maximum amount of vegetable protein.
Wheat cereals
Wheat is the main crop grown on land. It comes in various types and varieties, and several types of cereals are made from it at once. It is worth remembering that all wheat cereals contain gluten.Wheat groats
This is a coarsely ground polished grain of durum wheat. The color of the cereal can be yellow (from spring wheat) or grayish (from winter wheat). The beneficial properties of wheat groats are incredibly diverse: it contains fiber, various sugars, starch and minerals such as magnesium, zinc, iodine, potassium, silver, boron, calcium, silicon, phosphorus and molybdenum. Due to the large amount of vitamins, wheat groats strengthens the body, reduces blood pressure, removes heavy metals and improves digestion.
Natalia Fadeeva
- It is better to give preference to durum wheat varieties, which include spring and spinous varieties, for example, white turkey, krasnoturka, kubanka, garnovka and others. There are a lot of wheat varieties. It is very simple to define a durum wheat variety: if the grain crumbles and crumbles during crushing, it is a soft grain, if it has a glassy appearance and is divided into several solid dense pieces when crushing, it is a durum grain. Durum kernels have a lower glycemic index and raise blood glucose levels less and more slowly.
Semolina
This is the same wheat groats, only of a higher degree of purification. Semolina porridge is well known to us since kindergarten. The most useful semolina is from durum wheat, but in Russia, semolina is mainly found from soft varieties. Semolina contains a large amount of starches and almost no fiber in it. The semolina contains a large amount of protein, potassium, vitamin E and B1, while it is quickly prepared, which allows you to preserve a maximum of vitamins.
Natalia Fadeeva
doctor, nutritionist-endocrinologist, doctor of medical sciences- Semolina is crushed wheat, but not to the state of flour. It contains a lot of potassium. It can be eaten as a porridge or added instead of flour to casseroles or desserts. Despite the fact that the semolina is highly refined, it is not harmful. For example, for emaciated people, children with insufficient body weight, with diseases requiring high-calorie nutrition (tuberculosis, cancer, purulent processes, and others), semolina can be useful. For people with obesity, diabetes mellitus, it is better to replace it, for example, with barley.
Couscous
Couscous is a national dish of North African countries. Groats are made from the same processed and refined wheat grain, and it has all the properties of wheat groats. Couscous is instant cooking and is perfect for a quick, healthy lunch or snack.
Bulgur
To obtain bulgur, wheat grain is steamed, dried, branded and crushed. Thanks to this processing, bulgur is cooked very quickly. It contains vitamins such as B1, B2, B3, B4, B5, B6, B9 and beta-carotene. Bulgur normalizes metabolism, improves the functioning of the nervous system and intestines. Useful under high stress, as it is easily absorbed by the body.
Spelled
It is a wild type of wheat that was cultivated on the land in ancient times. Spelled is not currently grown commercially, but it can be found on the shelves of health food stores. Due to the fact that the spelled is not subject to selection, we can confidently talk about its benefits and the absence of genetic modification (unlike ordinary wheat). Spelled contains a lot of proteins (27-37%), containing 18 essential amino acids. There is more iron and B vitamins in spelled than in most varieties of modern wheat, but gluten, on the contrary, is less.
Rice
There are three types of rice: long-grain (indica), medium-grain and round-grain (the smallest). It also varies in degree of processing: whole grain rice (brown), milled (white) and parboiled. Whole grain rice retains all the beneficial properties of the grain shell: fiber, B vitamins, zinc, iodine, phosphorus and copper, so brown rice is much healthier than white. White rice cooks faster and contains more starches. Parboiled has a golden color and is obtained by steaming and drying rice grains. The most famous rice varieties are jasmine, basmati and arborio. Another type of rice, wild, in fact is not: it is a herbaceous aquatic plant, a close relative of rice.
Natalia Fadeeva
doctor, nutritionist-endocrinologist, doctor of medical sciences- Of all types of rice, it is better to choose whole grain and parboiled. Polished rice is peeled, contains less useful fiber and magnesium, and increases blood glucose faster. For people with obesity and diabetes, it is better to replace white milled rice with brown or wild rice, which have a lower glycemic index.
Buckwheat
Buckwheat is one of our favorite cereals. It is healthy, delicious, quick to prepare, and inexpensive. Buckwheat unground is a whole grain of buckwheat with a huge number of useful properties. It contains eighteen essential amino acids, iron, potassium, calcium, phosphorus, copper, iodine, zinc, fluorine, cobalt, as well as vitamins B1, B2, B9 (folic acid), vitamin E. In terms of the content of lysine and methionine, buckwheat proteins surpass all cereals culture; they are characterized by high digestibility - up to 80%. Buckwheat is not afraid of weeds, therefore, no pesticides are used in its cultivation.
Natalia Fadeeva
doctor, nutritionist-endocrinologist, doctor of medical sciences- Of all cereals, buckwheat contains the greatest amount of iron and vitamin rutin, which together with vitamin C strengthens the walls of blood vessels. It is useful for anemia, varicose veins. In addition, buckwheat contains a large amount of vegetable protein (most of all cereals) and does not increase blood sugar very much. It is useful for gaining muscle mass, obesity and diabetes.
Quinoa
Quinoa is the most fashionable groats of recent years. In fact, this is an ancient grain crop that was cultivated by the Indians in the Andes several thousand years ago. Quinoa is quick to cook, has a pleasant nutty flavor, and contains over 20% protein, all essential amino acids and phytic acid, which reduces cholesterol and fights cancer. In Spain, paella is prepared with quinoa instead of rice, in Italy it is served with olive oil and sun-dried tomatoes, and in Greece salads with vegetables and spices are prepared. One of the important properties of quinoa is the complete absence of gluten, for which it is highly valued by people with gluten intolerance.
Natalia Fadeeva
doctor, nutritionist-endocrinologist, doctor of medical sciences- Quinoa contains many plant proteins, comparable in quantity to buckwheat or amaranth, while quinoa proteins are diverse in their amino acid composition. Any vegetable proteins from any cereal are proteins - sources of amino acids, the main function of which is growth, body building, regular replacement of worn out protein elements, the work of the immune, endocrine, nervous, musculoskeletal and other systems. Thus, including quinoa in your diet will have a positive effect on your health.
Oat groats
Oats are used to produce oat flakes, oat oatmeal and oat groats. Unlike flakes, cereals are less processed and retain more of the beneficial properties of oats. And there are a lot of them: oats contain a large amount of natural antioxidants - substances that increase the body's resistance to various infections and environmental influences (radionuclides, salts of heavy metals, stress). Oats are rich in the essential amino acid methionine and magnesium, which are essential for the normal functioning of the central nervous system. The high content of proteins and fiber improves all metabolic processes, promotes the growth and development of muscle tissue. A bowl of oatmeal contains a quarter of the daily value of soluble fiber. And beta-glucans - dietary fiber of oats - when dissolved, turn into a viscous mass and bind excess cholesterol.
Natalia Fadeeva
doctor, nutritionist-endocrinologist, doctor of medical sciences- Whole grains of oats are preferable for healthy people. Oat flakes are usually heat treated and pressed, which somewhat reduces their nutritional value. But flakes are more suitable for people with chronic diseases of the digestive tract, in the postoperative period, as they are gentle on the mucous membrane. Sugar flakes are a more harmful option for everyone.
Corn grits
Corn grits are crushed and polished kernels of corn. This cereal has a sunny yellow color and nutty flavor. It is easily digestible, contains plant fibers that improve bowel motility, as well as antioxidants that speed up the brain.
Natalia Fadeeva
doctor, nutritionist-endocrinologist, doctor of medical sciences- Corn grits - a source of slow carbohydrates, vegetable protein, vitamins B, E, potassium, vegetable fiber. The main advantage is that this cereal is a good choice for people with celiac disease (gluten intolerance).
Millet
Millet is a grain of millet that is minimally processed during production. It is considered the least allergenic grain, so it is worth trying for people with sensitive bodies. Millet prevents the accumulation of fat in the body and improves the functioning of the cardiovascular system. Iron, fluoride, magnesium and calcium contained in millet strengthen the body.
Natalia Fadeeva
doctor, nutritionist-endocrinologist, doctor of medical sciencesMillet is also one of the cereals useful for celiac disease (gluten intolerance) or allergic reactions to this protein. Millet contains, unlike other cereals, a greater amount of fat - 2.5-3.7%, therefore it saturates well, has a lot of phosphorus. But due to the large amount of dietary plant fiber, it can be poorly digested in chronic inflammatory diseases of the digestive system.
Barley groats
Barley grits
Barley groats are unpolished barley kernels. Among the microelements that make up the grain, phosphorus is especially valuable - it is in barley groats twice as much as in other cereals. Phosphorus is essential for proper metabolism in the body and the maintenance of brain activity. Carbohydrates in barley are slowly absorbed and saturate for a long time, and fiber normalizes digestion.
Pearl barley
Pearl barley is obtained by processing barley and removing the shell of the grain. It is unique in that it is able to reduce the allergic manifestations of the body. The amino acid lysine, found in pearl barley, is responsible for collagen production. Like barley, barley contains gluten.
Natalia Fadeeva
doctor, nutritionist-endocrinologist, doctor of medical sciences- Barley groats contain more fiber than barley, respectively, it slows down the absorption of carbohydrates and fats more. Barley contains less fiber, but this is no less useful. Both cereals have a low glycemic index, which makes it possible to recommend them to people with obesity and diabetes. In addition, pearl barley gives energy for a very long period of time, which is why it was used in the army.
Amaranth groats
Amaranth grits are made from amaranth, a nutritious pseudo-grain with a nutty flavor. Amaranth groats contain a large amount of easily digestible protein and fiber. Amaranth porridge is rich in calcium, magnesium, phosphorus, vitamins C and PP, as well as the biologically active substance squalene. It regulates metabolic processes in the body, normalizes cholesterol levels, protects cells from toxins and has an immunomodulatory effect.
The nutritional value of cereals depends on the quality, natural characteristics of the processed grain and production technology. It is due to the chemical composition and digestibility of individual substances in cereals. Table 11 shows data on the chemical composition and energy value of certain types of cereals.
The chemical composition of different types of cereals fluctuates within significant limits (in% on dry matter): carbohydrates - 60-86, proteins - 8-15 (peas 27); fats - 1-7; minerals - 0.6-3; thiamine 4, - 0.08-9.0; riboflavin - 0.04-0.2; nia-zinc - 0.7-4.2.
The nutritional value of cereals is judged not only by the basic substances that make up its composition, but also by their balance. Therefore, not only the general chemical composition of a particular cereal is important, but also the features of the properties of starch, the ratio of proteins, their usefulness in terms of amino acid composition; group and fatty acid composition of lipids; the amount of individual mineral elements and their ratio; the content of biologically active substances.
Carbohydrates are the main component of all types of cereals (starch, etc.). They serve not only as the main energy material, but also determine the culinary properties of cereals and their digestibility. A change in the composition of carbohydrates may indicate a decrease in the quality of cereals. The consistency of freshly prepared porridge and porridge after a certain period of storage depends on the ratio of amylose and amylopectin in starch and its properties.
Mucous-substances (gum), which contain pentosans, are able to bind a large amount of water, increase the water absorption capacity of cereals during cooking and cause a viscous consistency of porridge.
By amino acid composition cereal proteins are not quite balanced, the ratio of limiting amino acids (tryptophan, lysine and methionine) does not correspond to the optimal one (1: 3: 3). So, in buckwheat it is 1: 2.6: 1.1; in oatmeal - 1: 2.8: 0.8; in manna - 1: 2.1: 1.9; in rice - 1: 2.5: 1.3; in millet - 1: 1: 1.1; in split peas - 1: 4.6: 0.8. Proteins of split peas, buckwheat and oat groats are the most complete in terms of amino acid composition.
The biological value of proteins is associated not only with the balance of amino acids, but also with the speed and degree of their assimilation in the body. The digestibility of proteins is reduced by the presence of fiber, which prevents the flow of proteolytic enzymes to cereals in the body, as well as the formation of insoluble substances between individual amino acids and carbohydrates (Maillard reaction), etc.
Lipids in cereals it is small, their relatively high content is observed in cereals from oats (up to 7%). Lipids in the croup are free and bound. The bulk of them are free lipids, which are characterized by a high content of unsaturated fatty acids that affect the preservation of cereals. Bound lipids are in the form of complex compounds with proteins and carbohydrates. The most important among them are phospholipids.
Mineral substances of cereals are characterized by a high phosphorus content and a relatively small amount of calcium (their ratio reaches 5: 1 with an optimal 2: 1). In addition, a significant part of phosphorus is found in phytin, which hinders the absorption of calcium. - Many cereals are rich sources of potassium, magnesium, iron and trace elements. Buckwheat is more valuable in terms of the mass fraction of ash elements. The vitamins of cereals are: B 6 B 2, PP. Carotenoids and tocopherols are also found in small amounts. Buckwheat, oatmeal and shelled peas are rich in vitamins.
