In Spain, the first meal of the day is the one that generates the most doubts. For years, we have taken for healthy combinations that are not as healthy as toast with butter, pastries or jam or orange juice. Which results in a combination of unhealthy carbohydrates, additives and sugar that is not healthy at all. Faced with such a dilemma, some have sought refuge in cereals, but not commercials promoting anthropomorphic animal mascots, but in their fullest form. Some brands such as Hacendado, from Mercadona, have opted for a range of cereals ‘100% natural, without sugar or sweeteners’. These foods, in their most complete form, including bran, germ, and endosperm, retain the most nutrients that are typically lost during refining. Like dietary fiber, which is usually deficient in a part of the population that does not eat foods that provide the body with the necessary complex carbohydrates, which are metabolized more slowly, thus avoiding spikes in blood sugar and helping to prevent some diseases. as serious as colon cancer. Because although they enjoy a bad reputation, the human body needs carbohydrates, in addition to proteins and fats. In fact, whole grains, that is, unrefined, reduce the risk of cardiovascular disease, according to the US Food and Drug Administration, in addition to enhancing the feeling of satiety. “By filling more, it prevents us from snacking between meals and also makes them perfect for a weight loss diet,” Concepción Martínez, dietician-nutritionist, explains to EL ESPAÑOL.
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Bulgur Despite having a Norse god name, this preparation, which is obtained from wheat, is typical in the cuisine of the Middle East and North Africa. It is made by cooking soft wheat grains in water and stirring constantly so that they cook evenly and slowly. Once cooked, it is drained and left to dry for several days. Once the cooked wheat grains have dried, they are pounded and broken into smaller pieces, which are debranned and sieved, dividing by size. Then they are left to dry for a few more days and that’s it. Depending on the size, it can be thick, fine or very fine, and it also keeps for a long time. It is different from couscous, although both come from wheat, since in the case of the first, the granulated product comes from a grinding process that turns the mixture into flour that is kneaded with water, so it is more similar to pasta. . Thus making bulgur the winner from the point of view of the fiber they provide. Being obtained from wheat, its main component is carbohydrates. Similarly, it is an interesting source of fiber (18.3 grams per 100 grams of product) and protein (12.3 grams per 100 grams of product). In addition to being rich in B vitamins (B1, B3 and B6) and minerals such as phosphorus, magnesium, manganese and iron. It is used to prepare tabouleh but is also included in salads, soups, stir-fries, etc. It is even highly appreciated as a substitute for meat to prepare meatballs and vegetable burgers. Wild rice We opened these lines pointing out the benefits of replacing refined cereals with whole grains, a custom that in the case of rice is becoming more and more widespread, even taking into account that soft rice keeps longer and is easier to transport . The average shelf life of brown rice is approximately 6 months. Today, more than half of the world’s population relies on rice as a staple food, and while white rice isn’t inherently bad for you, there are several reasons why eating its whole-grain version is better. First of all, it contains more nutrients such as calcium, vital for the health of teeth and bones; phosphorus, which together with calcium forms bones and teeth; unsaturated fats that protect cardiovascular health; vitamins B1 (thiamine) and B3 (niacin), which contribute to the proper functioning of the nervous system; protein, which helps build muscle; and magnesium, a key mineral in neurological function. Additionally, the bran makes brown rice rich in compounds called phytochemicals that have antioxidant and anti-inflammatory properties. Barley Barley is believed to be one of the first plants domesticated by humans. This grain is high in fiber and rich in vitamins and minerals, including selenium and manganese. This cooked cereal contains about 28 grams of carbohydrates per 100 grams. This cereal contains some bioactive compounds that make it highly recommended, among which beta-glucans stand out, also present in oats and are associated with various healthy properties recognized by both the European Food Safety Authority (EFSA) and the US agency that regulates Food and Drug Administration (FDA). Beta-glucans have been linked to a reduction in cholesterol, lower blood pressure and, as explained by the Spanish Heart Foundation on its website, “this fiber forms viscous gels in the gastrointestinal tract, which delays gastric emptying and also It interferes with the enzymatic activity of some enzymes produced by the pancreas, slowing digestion and increasing the elimination of bile acids through the feces, so it will decrease the absorption of cholesterol from both food and bile. Millet Specifically, 100 grams of raw millet provide the following nutrients, according to information extracted from the United States Department of Agriculture database. 378 calories, 11 grams protein, 4.2 grams fat, 72.9 carbohydrates, 8.5 fiber, 29% RDA for magnesium, and 82% RDA for manganese, in addition to phosphorus, zinc and iron. A study compared the effects of this cereal with those of rice and wheat, in terms of the impact on blood sugar level in patients with diabetes, revealing that millet was more effective, since it gave a low glycemic response. A determining factor to keep hunger at bay, especially when following a diet to lose or control weight, it is also suitable for people with gluten intolerance. Quinoa In the case of quinoa, the denomination of cereal has a trick, since it is known as a pseudocereal that is used in gastronomy like any other grain. It is the only plant-based food that provides all the essential amino acids, which places it on a par with milk in terms of protein quality. Specifically, quinoa provides the amino acids that the body cannot synthesize on its own. That is why it is a perfect ally for people who have intense physical activity, but also for those who follow vegan or vegetarian diets. This food provides a large amount of antioxidants that protect cells from free radicals, prevent aging and protect the immune system. It also contains heart-healthy fats that increase the so-called good cholesterol. Similarly, its betalains protect the heart, since they reduce the level of triglycerides and LDL cholesterol, the bad one. They are also recommended to prevent different types of cancer and reduce the risk of type 2 diabetes.Follow the topics that interest you