Kashi in our diet: beneficial and harmful

Porridge - it is almost the perfect side dish and a wonderful separate dish, having a rich set of necessary nutrients, vitamins and trace elements.

Porridge nourishing, provides the body with energy for the long hours and fits well on the stomach. With proper culinary skills and a prescription any mess can be stunning, but without them it turns out more than edible thing that is easy to prepare. Any flavor defects are easily compensated by a combination of porridge with meat, milk and other additives.

In some cases, are the result of disease, porridge becomes almost the only food a person can eat. However, all is good in moderation.

Like other things around us, can be porridge and medicine and poison.

For a long time eating a single cereal, you are likely to lose health because of the extreme diet of inferiority. Kashi even from different cereals can replace an entire meal.

In addition, some types of cereals and legumes contain substances which may have an adverse effect on the body. It is important to know what kind of cereal can be eaten without restrictions, and what does not.

In terms of nutrition porridge is very far from the ideal food. The basis of most cereals are cereals (exception - chickpea). The grains are very much starch. In the body of starch is easily and quickly converted into glucose that enters the bloodstream. Excess glucose rapidly deposited in fat and are especially dangerous for people with diabetes.

The glycemic index

To identify the influence of a food on blood sugar levels, scientists introduced the glycemic index (GI) foods. The lower the GI is, the product is more preferable for the average person. Exceptions are athletes who need high GI foods for a quick recovery during and after the competition.

The glycemic index of pure glucose is 100. In comparison, determine the GI of all other products.

The glycemic index of the product also varies depending on the region, weather conditions during growth and other factors. Moreover, the GOP may greatly increase by using additives. For example, milk improves GI cereal 3-4 times. Influenced and formulation.

These are average values, may differ from the actual product and are valid only for cereals with no additives.

Best porridge on glycemic index:

Pearl (20-30).
Pea (20-30).
Buckwheat (50-55).

The worst of porridge on the glycemic index:

Rice (50-70).
Semolina (65-80).
Corn (70-80).

The oat and millet porridge with GI within 40-65 located approximately in the middle ranking and can be attributed to both a useful and harmful from the point of view of the GOP.

Greater variation is explained GOP pretreatment product, as well as species of the same barley. For example, brown and wild rice GOP 50 and steamed white rice index approaching 70.

Separately dwell on semolina. Less handling - more use, and semolina is the best proof of that. It is a by-product of the production of flour, groats, this not only has a high GI and is poor in terms of vitamins and minerals, but also interferes with the absorption of vitamin D, iron and calcium. The disadvantage of the latter weakens the bone tissue.

Protein and calories

Kashi, not only are a source of carbohydrate, vegetable fibers, fats, vitamins and minerals, and protein. Vegetable proteins are inferior to animals in amino acid composition and digestibility, but still useful and necessary for our body.

Among common in our territory cultures used in cereals, do not have any protein champion.

On average, 100 g of cereals contained about 10 g of protein.

Pay special attention to the figure. Though this culture and is very popular, but the protein content in raw form it is inferior to almost all cereals: 7 grams of protein per 100 grams of pure rice against 9-11 grams per 100 grams of cereals to other crops.

100 g of peas contain about 20 grams of protein, and therefore it is often called other legumes meat substitutes.

In the preparation of the mass of grains is greatly increased because of the water. Calorie all finished cereals is about the same and amounts to 100-140 kcal per 100 g

Obviously, the ideal porridge is not and can not be. But now stores offer us an incredible variety of cereals, legumes and other crops. Anyone can make up for a set of the best products on the basis of the budget, taste preferences, goals and corresponding objectives of this diet.