5 Healthiest Breakfast Cereals: Give You Energy for the Day and Help You Lose Weight
Porridge is the perfect healthy breakfast option. The cereals from which porridge is cooked provide us with energy, keep the feeling of satiety for a long time, and also supply the body with nutrients and vitamins.
Depending on the type of porridge, their beneficial properties also differ. For example, the more cereals are cleaned and crushed, the less useful they are – such cereals, as a rule, boil quickly.
Less useful also include those cereals that are produced in the form of flakes. They have much less fiber and absorb moisture quickly. Such cereals are not the best option for breakfast, most likely an hour after it you will feel hungry again.
What porridge to choose for breakfast
Buckwheat
Calorie content of buckwheat
- Calorie content – 101 kcal;
- Proteins – 4.2 g;
- Fats – 1.1 g;
- Carbohydrates – 18.6 g.
Buckwheat porridge is rich in B vitamins and amino acids, which improve lipid metabolism and prevent the formation of body fat. Buckwheat contains substances necessary for the health of the gastrointestinal tract and the cardiovascular system, such as zinc, magnesium, phosphorus, iron, copper, iodine, selenium, and calcium. However, it does not contain gluten.
Regular consumption of buckwheat porridge will help strengthen the immune system and improve vision. According to some experts, the flavonoids that make up buckwheat can protect cells from cancer.
Millet porridge
Calorie millet porridge
- Calorie content – 95 kcal;
- Proteins – 3.4 g;
- Fats – 0.8 g;
- Carbohydrates – 19.8 g.
Millet porridge is a leader in the content of magnesium, an element that supports the functioning of the nervous system. In addition, it contains phosphorus, iron and B vitamins. Eating millet porridge for breakfast helps to lose weight, remove excess fluid and toxins. As well as improving the condition of the skin, nails and hair, which is especially valuable for girls.
In addition, millet does not contain gluten, and therefore is safe for those who for some reason exclude gluten from the menu.
Corn porridge
corn porridge calories
- Calorie content – 65 kcal;
- Proteins – 1.23 g;
- Fats – 0.4 g;
- Carbohydrates – 13.6 g.
Corn porridge is useful due to its unique composition. There are a lot of dietary fibers in corn, which cleanse the esophagus well and remove everything unnecessary, while improving intestinal motility.
Corn grits contain vitamins B, C, E, K and PP, as well as vitamin A. Together they have a beneficial effect on the nervous system, the condition of the skin, the quality of hair and teeth. If during the day you have to do important mental work, eat corn porridge for breakfast, it improves brain function, memory and concentration.
Gluten free.
Oatmeal
Calorie content of oatmeal
- Calorie content – 71 kcal;
- Proteins – 2.5 g;
- Fats – 1.5 g;
- Carbohydrates – 10.3 g.
Oatmeal, beloved by everyone, is a source of high-quality carbohydrates, proteins, fats, vitamins (PP, groups B, E, A), trace elements (phosphorus, calcium, magnesium, silicon) and dietary fiber. The value of oatmeal is in a large amount of coarse fiber, which is necessary for the good functioning of the gastrointestinal tract, which is why it is often prescribed to people with stomach problems.
A serving of oatmeal for breakfast can saturate the body for several hours in advance. But provided that the porridge is made from whole grains, long-term cooking. Instant porridges do not have such properties.
Flaxseed porridge
Flaxseed porridge calories
- Calorie content – 63 kcal;
- Proteins – 5.2 g;
- Fats – 3.2 g;
- Carbohydrates – 4.7 g.
Flaxseed porridge is rich in fiber, consuming it regularly, you can improve digestion, strengthen immunity and get rid of excess weight. When brewed, the porridge swells strongly and increases in size, so it provides a feeling of satiety for a long time.
When brewing flaxseed porridge, mucus is formed, which may seem unpleasant in taste, but it envelops the walls of the intestine and helps to remove toxins. This has a beneficial effect on the skin, in girls, when eating flaxseed porridge, acne often goes away.
Thanks to vitamin B1, flaxseed porridge can help after a noisy party: it will reduce the negative effects of alcohol and tobacco on the body, and also help it recover faster.