Groats are right back in favor. So if you only eat groats occasionally, it's time to change that. Thanks to the groats you will provide your body with the best of everything, you will gain a good mood and you will lose unnecessary kilograms.
In terms of nutritional value,groatsoutperform rice, pasta and potatoes. They are an excellent source of complex carbohydrates that slowly break down into glucose needed for the work of all cells, without causing sudden spikesinsulin(large spikes in insulin start the process of processingcarbohydratesfor fats that are stored in adipose tissue as a backup source of energy and promote the deposition of fats circulating in the bloodstream, all of which lead to obesity, type 2 diabetes and cardiovascular disease). Complex carbohydrates should be the main source of energy not only for people with diabetes. You will find the most of them in semolina (77 g in 100 g of cooked groats, which covers the daily need for carbohydrates), pearl (76 g) and pearl barley (74 g).
Groats help you lose weight
Due to the high content of starch, groats are quite caloric (100 g of groats is 320-370 kcal), but contrary to appearances, they do not fatten if eaten without fattening additives, e.g. sauces with cream, fatty meat or soup with insert. There is almost no fat in groats, but a lot of fiber, which makes it difficult to absorb fat from other foods. By swelling in the stomach, it keeps you full for longer (soluble fiber fractions form a gel that fills the stomach and covers the walls of the upper gastrointestinal tract, slowing the absorption of carbohydrates). Groats facilitate the maintenance of a proper weight and are irreplaceable in slimming diets (they help to lose unnecessary kilograms and prevent the yo-yo effect). In addition, they help reduce triglycerides and bad cholesterol in the blood.
Groats regulate digestion
The insoluble fiber fractions contained in the groats act like a broom. By wandering through the digestive tract, they cleanse it of debris, which is why they are reliable in combating chronic constipation. They accelerate the work of the intestines by regulating digestion. A portion of 100 g of roasted whole buckwheat and pearl barley contains 6 g of fiber, barley - 5 g, and semolina - 2 g (the daily requirement of an adult for fiber is approx. 30 g).
Groats strengthens the nerves and the heart
Groats are an excellent source of B vitamins that regulate the metabolism of substances that affect the work of the brain and nervous system and the condition of the circulatory system. They improve memory, increase concentration, and are reliable in the fight against stress. Vitamin B1 regulates the growth of nerve cells, prevents depression, B2 gives energy, B3 helps to maintain the proper concentration of cholesterol, vitamins B6 and B9 (folic acid) are necessary for the production of chemicals that improve mood (e.g. serotonin) and control appetite and sleep. Folic acid helps to keep arteries open and reduces the risk of a heart attack or stroke. Magnesium contained in groats regulates the supply of energy to the brain nerve cells sensitive to its deficiency, has a calming effect, improves thinking processes, and vitamin E along with other antioxidants protects against the harmful effects of free radicals, civilization diseases and prolongs youth. The greatest amounts of vitamin B1 are in buckwheat, millet and barley, folic acid and magnesium - buckwheat, vitamin B3 - pearl barley. Let's eat them especially during periods of intense mental work and in nervous situations.
Grains that protect against anemia
There is a lot of iron in groats. This element is part of hemoglobin, which is responsible for the oxygenation of every cell in the body. The amount of it we have depends on the level of red cells in the blood, proper heart function, hormonal balance, muscle efficiency and immunity. It adds energy and improves intellectual abilities. Iron contained in groats is less digestible than that from meat, but groats are less caloric and do not provide saturated fatty acids. Absorption of iron is improved by vitamin C, so eat meals with porridge with the addition of, for example, sauerkraut salad, with spinach or broccoli.
Groats as a source of protein
Due to the protein content, groats should be reached by people who do not eat meat as often as possible. However, it should be remembered that this protein contains little lysine (improves calcium absorption, relieves symptoms of colds, flu, participates in the process of tissue renewal) and tryptophan (participates in the production of serotonin, increases immunity, alleviates migraine, controls the work of the heart) - amino acids that the body cannot produce itself. Therefore, groats should be eaten in the company of animal products, e.g. with milk, yoghurt, egg, cheese, lean meat and legumes. Buckwheat contains the most lysine and tryptophan.
They help control blood pressure and kidney function
Together with sodium and chlorine, it belongs to the electrolytes, i.e. minerals thatthey dissolve in water and carry electric charges. This element has many functions in the body, but the most important is regulating water management, controlling blood pressure and kidney function. Thanks to the electric charge, potassium easily penetrates into cells, providing them with nutrients, and then removes unnecessary metabolic products from them. It stimulates the secretion of insulin, participates in the burning of carbohydrates and proteins. It is essential for the proper functioning of the nervous system, muscles and the brain. During cooking, potassium penetrates into the water, so you should prepare the groats in such an amount of water that it is completely absorbed (the amount of water depends on the type of groats and whether you want to boil it loose or thick).
Grain dishes add variety to the menu
They can be used in many ways. They are a great addition to soups and second courses. Buckwheat and pearl barley taste good with stewed meats, mushrooms, they are suitable for stuffing, stuffing, for chops, for casseroles. Millet can be baked with fruit, cottage cheese, you can prepare pudding, legumin, and manna can be served in milk soup, and cooked thick - with jam or juice. It can be diced and added to the soup instead of pasta or rice. Couscous is a big field to show off - fine durum wheat groats with a delicate nutty flavor. It goes perfectly with salads, desserts and soups. The advantage of this porridge is that it does not require cooking. Just pour boiling water over it and stir after 5 minutes.
Groat like medicine
Delicate, tiny semolina is easily digestible, therefore it is recommended for pancreatic and gallbladder diseases, indigestion, diseases with fever, convalescents. Millet contains a lot of B vitamins and iron, and has no gluten - good for people suffering from anemia and allergies. Also, corn groats do not cause allergies, so it is recommended to give them to babies instead of wheat groats. Due to the fact that they are very delicate, buckwheat is used in intestinal disorders.
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