Everything is not so simple: nutritionists name the main disadvantages of different cereals

Cereals are an integral part of our diet because they provide us with energy and valuable nutrients. However, not all cereals are equally healthy, and improper cooking can significantly reduce their value.

Having a variety of cereals in your diet will provide you with all the nutrients you need and help you stay healthy.

Disadvantages of cereals:

• Gluten: Some people are intolerant to gluten, which is found in wheat, rye, barley, and oats (in small amounts).
• Processing: Instant cereals, semolina, white polished rice, and corn grits lose a lot of their nutrients during processing.
• Glycemic index: Overcooked cereal has a higher glycemic index, which can lead to a spike in blood sugar.

The healthiest cereals:

• Buckwheat: Rich in protein, iron, fiber, and B vitamins.
• Oatmeal: Contains beta-glucan, which lowers cholesterol and improves the functioning of the gastrointestinal tract.
• Quinoa: Rich in protein, fiber, iron, and magnesium.
• Brown rice: Contains more fiber and vitamins than white rice.
• Barley: Rich in fiber, beta-glucan, vitamins and minerals.

Secrets of proper cooking:

• Do not overcook the porridge: The grains should be whole and slightly undercooked.

• Do not cook porridge with milk: Calcium in milk neutralizes iron from the cereal.
• Add healthy ingredients to your porridge: Protein, nuts, berries, vegetables, seeds, oils, and butter will enrich its flavor and nutritional value.

Additional tips:

• Choose whole-grain cereals.
• Cook porridge with water or vegetable broth.
• Do not add sugar or butter to the porridge.
• Add fruits, berries, nuts, or seeds to your porridge.

Attention: This content is just for informational purposes only and does not contain any medical advice. For medications, diagnoses, and other medical advice, please consult your doctor.

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