Buckwheat, barley, semolina or millet … Lots of kinds of groats, and all of them contain valuable minerals, vitamins and fiber. And although the old adage says that you are he althy from groats, you need to know what kind to choose, because some groats can harm us.

Groatsare made of cereal grains. Pearl and pearl barley are made of barley grains,milletmillet, semolina andcouscouswheat. Corn is the raw material for the production of corn grits, and buckwheat seeds are used to makebuckwheatand Krakow groats.

First, the cereal grains are cleaned - they are stripped of the external parts, i.e. the fruit-seed cover. Then, depending on the type of groats, the beans are polished, cut, ground and roasted. The less cleaned and crushed grain, the more valuable nutrients the groats contain.

Groats for figure and he alth

In terms of nutritional value, groats are superior to rice, pasta and potatoes. They are a rich source of starch, which the body breaks down slowly into glucose - the fuel needed for the brain and all other cells to function. 100 g of cooked semolina covers almost the daily requirement for carbohydrates.

The groats consist of B group vitamins: B1(thiamine), B2(riboflavin), PP (niacin), B6(pyridoxine), folic acid and vitamin E. There are also a lot of minerals, mainly potassium to lower blood pressure, iron to prevent anemia and magnesium that has a beneficial effect on the nervous system and muscles (including cardiac). Groats are also a pretty good source of calcium, copper, zinc, manganese and silicon.

They should eat groats:

  • hypertension and suffering from cardiovascular diseases - groats have a lot of potassium and very little sodium (if we do not s alt them at all),
  • people at risk of anemia - e.g. millet and buckwheat contain iron, folic acid and vitamin E to prevent anemia,
  • people living in constant tension and prone to depression - the B vitamins contained in the grains relieve stress symptoms, support the work of the nervous system, improve memory, improve mood,
  • diabetics - groats contain a lot of starch, which gently raises blood glucose and insulin levels,
  • children, pregnant and lactating women, the elderly,convalescents - groats boiled loose or stuck together are easily digestible.
See the gallery of 5 photosImportant

Groats contain a lot of vegetable protein (about 100 g of groats has about 10 g of protein). It has a lower nutritional value than animal protein, because it lacks lysine and tryptophan (essential amino acids that our body cannot produce on its own). Therefore, it is best to combine porridge with meat or milk to supplement the meal with the necessary amino acids.

Groats not for everyone

Groats contain a lot of phosphorus, chlorine and sulfur, which acidify the body. Frequent eating of thick porridges can harm those suffering from gastric and duodenal ulcers, hyperacid gastritis and gastroesophageal reflux disease. These groats should not be eaten by people with fever, extensive burns, cancer patients, exhausted. Thick groats irritate the intestinal mucosa and make it difficult to use protein from food, which is necessary for the regeneration of the body, e.g. after surgery.

Semolina (semolina) - for the kidneys

Semolina is a fine wheat groats. It contains little fiber, vitamins and minerals, while among other groats it is distinguished by a high content of iodine. It is easily digestible and has a lot of starch. It is worth recommending for diseases of the gallbladder and biliary tract, liver and pancreatic diseases as well as inflammation of the gastrointestinal tract. It is also recommended in diseases with fever, kidney and urinary tract diseases.

The most delicious is cooked thick (stuck). It can be used to prepare milk soups, creams and puddings, and also to use instead of pasta for broth or mushroom soup.

Barley groats - regulates digestion

Barley groatsis the most popular groats in Polish cuisine. It is obtained from barley. Depending on the degree of grain grinding, we can distinguish: pearl barley, coarse, medium, fine and pearl groats. They are a good source of vitamin PP (niacin), which is effective in lowering blood cholesterol, dilating blood vessels and improving the appearance of the skin. It is worth recommending them in case of skin problems and hypercholesterolemia. Barley groats also have a lot of soluble fiber, thanks to which they prevent constipation, flatulence and abdominal pain associated with digestive disorders.

They taste best as an addition to meats and casseroles and an irreplaceable ingredient in barley soup. Loose-cooked pearl barley can also be added to salads instead of rice.

Buckwheat - lowers blood pressure

Buckwheatis considered to be one of the he althiest groats. It is made from shelled and roasted buckwheat grains. They contain a lot of high proteinnutritional value - rich in lysine and tryptophan, which our body cannot produce by itself. In addition, buckwheat contains a lot of folic acid, it is rich in magnesium, zinc, manganese as well as potassium and phosphorus.

Contrary to other groats, it does not acidify the body. Starch contained in it absorbs little water and then gives it back very slowly. Therefore, after cooking, the porridge is very delicate. Buckwheat groats should be recommended in the case of intestinal disorders, cardiovascular ailments, especially hypertension. It does not contain gluten and can be used in a gluten-free diet.

The most delicious and he althiest is buckwheat, loose boiled. Perfect for roulades and curdled milk. It can be used to prepare pies, pates, chicken filling, sweet casseroles or grind in a grinder and use instead of buckwheat flour for pancakes and pastries. Shredded, polished buckwheat, known as Krakow buckwheat, has less nutrients than traditional buckwheat. It is used in sweet dishes or mixed with dried mushrooms, dill and garlic and served as an addition to meat.

Couscous - gives you energy

Couscousis a fine grain of durum wheat. After cleaning and grinding, the grain is steamed, which speeds up preparation. Just pour boiling water over it and set aside for 10 minutes.

It is easily digestible and filling, rich in carbohydrates and protein. However, it does not contain fiber, and it also has fewer minerals and vitamins. It is especially recommended for children, pregnant women and the elderly. Couscous tastes great hot and cold as an ingredient in salads. It has a delicate nutty note, it is suitable for both spicy and sweet dishes.

Corn porridge - strengthens the heart

In Latin American countries it is used to make pancakes eaten like bread. It is obtained by cleaning and grinding corn kernels. It has a lot of "good fat" and vitamin E. The protein contained in corn does not have high nutritional value (it does not contain tryptophan), but it does not cause allergic reactions. Therefore, corn porridge is recommended in the nutrition of infants instead of wheat groats. It is worth including it in the diet of patients with hyperlipidemia, hypercholesterolaemia, atherosclerosis and in the prevention of ischemic heart disease.

It is the tastiest (cooked thickly - stuck together) with meat and vegetables.

Millet - for allergy sufferers

Millet groatsis the oldest known groats. It is obtained from millet seeds. In terms of nutritional value, it is equal to buckwheat. It has little starch but a lot of protein. It is distinguished by the highest content of B vitamins:B1 , (thiamin), B2(riboflavin) and B6(pyridoxine), and iron and copper. In addition, it is easily digestible and does not cause allergies, because it does not contain gluten. Therefore, it is worth recommending to people who follow a gluten-free diet, as well as suffer from anemia.

Millet is a great addition to stewed meats and sweet dishes (e.g. casseroles with plums or apples).

Bulgur groats - supports anemia

Bulguris made from boiled, dried and crushed grains of durum wheat - the most valuable variety of wheat. It contains a lot of fiber compared to other groats, it has more than twice as much - because 4.5 g / 100 g after cooking - than couscous and manna (less than 2 g in 100 g after cooking). It is also the least calorific - 100 g of cooked bulgur gives 83 kcal, while couscous provides 112 kcal (data: USDA National Nutrient Data Base).

It is also distinguished by the content of potassium valuable for the heart and phosphorus - one of the building components of teeth and bones. However, it has the most nerve-soothing magnesium, 32 mg / 100 g. This is 4 times more than couscous, which in 100 g contains only 8 mg of this valuable element (data: USDA National Nutrient Data Base).

Bulgur is high in fiber, which lowers the level of "bad" cholesterol and lowers the risk of developing atherosclerosis. Bulgur porridge may also aid in the treatment of anemia because it is rich in iron and folic acid, ingredients that help prevent anemia.

How to cook groats?

Coarse groats, especially buckwheat, are usually contaminated - so before cooking you have to rinse them several times in cold water and drain them. To cook the groats thick and loose and to preserve valuable ingredients - especially minerals and B vitamins (which dissolve in water) - use the right amount of water. And like this:

  • for 1 glass of buckwheat or Krakow groats take 2 glasses of water;
  • for 1 glass of pearl barley - 3 glasses of water;
  • for 1 cup of millet, barley (pearl and Masuria) - 2.5 cups of water.

The grains will not stick together if you add fat, e.g. butter (a spoon for 100 g of groats) for cooking. Instead, before cooking, we can mix the groats with beaten egg or proteins (protein per 30 g of groats), and then dry in the oven - this is how, for example, Krakow groats are prepared. It will be loose but thinner. Cook the groats, covered, until the grains have absorbed all the water. Before cooking, spilled fine groats should be mixed with a small amount of water or milk and poured into boiling water in the following proportions:

  • 1 cup of maize semolinaor Krakowska for 4 glasses of water or milk;
  • 1 cup pearl barley, Masuria or millet for 3.5 cups of water.

Cook until the groats fall apart. We mix all the time so that it does not burn.

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Author: Time S.A

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