Cereals occupy one of the main parts of the human diet. Of these, cereals are most often included in breakfast, as cereals are rich in complex carbohydrates and nutrients. The porridge prepared for breakfast will give you satiety and provide energy for the whole next day, and the low calorie content of cereals will allow you to take care of your figure.
The benefits of cereals
Cereals are rich in B vitamins. Since B vitamins are absorbed by the body faster than anyone, you need to replenish their supply daily. They favorably affect the digestive and cardiovascular systems, improve the condition of the skin and hair. Also, B vitamins contribute to improving performance, improving memory, normalizing sleep. In a period of depressive or stressful conditions, as well as a high workload, it is especially important to provide yourself with B vitamins.
Cereals contain slow carbohydrates, which are digested in the human body longer than simple ones. Thanks to this, the feeling of hunger comes later. Often, cereals are added to the diet. Since the body spends additional calories on their digestion, and useful substances ensure the well-being of the whole body. Diets in which the content of complex carbohydrates is excluded, lead the body into a state of stress. Despite a quick weight loss, extra pounds will return as soon as you stop following a diet.
Also, cereals contain potassium, magnesium, calcium, iron, healthy fats and other trace elements.
Calorie content of dry cereals
A wide variety of types of cereals allows you to choose the most liked product. Despite the difference in tastes, all cereals share a high calorie content. Calorie content of dry cereals varies from 300 to 350 Kcal (product weight 100 grams).
The table below shows some cereals and their caloric content in dry form.
The name of the cereal | Calories in 100 grams |
Rice | 330 |
Buckwheat | 335 |
Manna | 328 |
Pearl barley | 320 |
Oatmeal | 342 |
Calorie cooked cereals
The energy value of the cooked porridge is significantly different from the energy value of the dry product. During cooking, the cereal absorbs water and becomes larger. It can increase two, three or five times. The more water you add to the porridge, the less calories there will be.
To determine the calorie content of cooked porridge, it is necessary to add the calorie content of additives and spices (if any) to the calorie content of the dried product and divide by the weight of the finished dish.
You can see the calorie content of finished cereals in the table below.
The name of the cereal | Calories in 100 grams |
Rice | 113 |
Buckwheat | 163 |
Manna | 98 |
Pearl barley | 106 |
Oatmeal | 88 |
According to the second table, it can be concluded that the calorie content of cooked cereals is several times less than the calorie content of dry cereals.
Diet Porridge Cooking Tips
When buying cereals, pay attention to its cleaning and processing of grain. Whole grains have fiber, which helps normalize metabolism and cleanse the body.
If you want to cook dietary cereal, then you should pay attention to the products that you add to the dish. To maintain low calorie content cereals, instead of milk, cook porridge in the water. Avoid adding butter, sugar, dried fruits, and other sweeteners.
To save time, you can leave well-washed cereals in a bowl of water overnight. During this time, the cereal will absorb water. Only after that, i.e. when the porridge becomes completely dry, it can be eaten.
Add fresh fruit or sweetener to an already prepared dish. For an optimal diet, 100 grams of food will be sufficient at one time. Such porridge is perfect for breakfast as well as for a small snack.