The use of cereals in the diet has been the main source of nutrients since ancient times. The characteristics of the plants that produce food grain make them more efficient plants capable of producing the highest amount of nutrients in less cultivated land. Studies reveal food properties, moreover, that there is no other food group that is capable of providing virtually all the nutrients you need the human body.
A group of energy-rich foods for its richness in carbohydrates and polyunsaturated fats
The cereals are very rich in carbohydrates that come from the high content of starch in grains is, where is the energy reserve for future plant growth.
In the human diet, carbohydrates, along with fats, provide energy. Unlike fats -which can have an animal or vegetable origin-, carbohydrates, if we except those provided from milk and eggs, come from vegetables. The plants obtain these components by means of the photosynthesis process.
The energy needs of each individual depend on the type of work done, but in general, doing moderate activity, an adult male needs between 2500 and 4000 and a woman between 2100 and 3000. Carbohydrates provide less calories than fat (4 calories per gram first and 9 calories per gram of seconds).
Getting energy from intake of plant foods such as cereals, is better than getting it from food of animal origin. Cereals do not contain cholesterol so it does not affect the incidence of many circulatory diseases. The cereals lack uric acid, responsible acid to attack the joints and to cause many pains to the patients of gout or the people with arthritis. The kidneys or the liver of the people who eat vegetal foods must work less to purify toxins contained in meat. In addition, the fats contained in cereals, presents in the germ, are polyunsaturated, reason why they are more beneficial than many animal fats that, in many cases, are saturated.
Ccereals may contain undesirable plant protection products although the level of toxins is, of course, always less than the meat. Fattening animals, in addition to their own toxins that can eat plants themselves of which they feed, are forced to eat other products that could be harmful to human health, such as hormones, antibiotics, and numerous components for a faster and shiny flesh. All these external toxins, we must add those that generate their own agencies in their metabolic processes.
The carbohydrates in cereals are starches. Starch, once in the body,is disgregated into glucose which is used for combustion cell. Thus, the absorption of these carbohydrates are produced in the body in a gradual, little by little, so that this type of food can maintain levels of blood sugar balanced, without major changes produced when we eat other foods rich in other types of carbohydrates, such as foods sweetened with sugar. Therefore the grains are suitable for diabetes patients, since they stabilize better the blood sugar levels.
Muesli for breakfast
Muesli, rich in vitamins, minerals and energy
Energy wealth of corn is utilized to set the basis of muesli for breakfast. In the market there are many preparations like the one pictured on the left to make our morning muesli.
The composition can be seen that grain foods are abundant. The package mentions the following products derived from this food group, oat flakes, wheat flakes, barley flakes, corn flakes and puffed wheat. If possible, you should choose organic products as the source of the photo.
The muesli is, actually a combination of cereals, mainly oats or wheat with fruit and yogurt or milk. Sometimes, to make it more rich and nutritious, you can add nuts and dried fruits . In preparing the left we can see that show, as well as cereals, raisins, apricots, hazelnuts and almonds.
We can add a couple tablespoons of these products with milk or mixed with yogurt for breakfast. The muesli not only give us great energy to overcome the daily tasks but will add to our diet a whole range of vitamins and minerals necessary for good health.
Whole grains, ie those who have not undergone a refining process, are very rich in fiber. Fiber is found mainly in the outer layers of the grain. The refinement consists of removing the outer layer of flour for white or non-whole grain. By refining the grain is lost lots of fiber. We know, for example, that the whole wheat flour has about 12 gr. of fiber per 100 grams in weight, while the refined only reaches a little over 2 grams.
The fiber is necessary for the organism. Its role in the control of the constipation is crucial. Also its ability to decrease cholesterol levels has been recognized. We must not forget also the importance of this component has in preventing colon cancer. Regarding the former, the fiber increases and promotes bowel evacuation faster which gets the toxins in the stool from the bowel are expelled before absorbing the body itself. Of all these, is particularly interesting for fiber-highest percentage in oats.
The cereals are very interesting in the prevention from the breast cancer in women and prostate cancer in men. Some cereals, such us wheat, contain lignans, others as their own wheat or oats are rich in acid lactones. These compounds inhibit the development of human estrogen appear to be responsible for the development of cancer cells. (See fiber properties)
Cereals, rich in vitamins, minerals and proteins
Whole cereals are rich in vitamins that appear as much in the outer shells as in the germ. Among all the vitamins, especially imortant is vitamin E (the wheat germ oil, with 20.3 mg of vitamin E per tablespoon is the food richest in this vitamin.) Vitamin E is a powerful antioxidant so its role in the detoxification of agencies is vital.
The combination of this vitamin with the lignan these foods gives great power to neutralize free radicals and prevent these can damage the body. It has been shown that regular consumption of grains protects against heart disease, against mental degeneration that producesAlzheimer, or other forms of dementia, protects the eyes against the vision loss or the formation of the cataracts and, even, constitutes a form to prevent the appearance with cancers.
Whole grain cereals are rich in vitamin B. Vitamin B is primarily responsible for maintaining the nerves in good state, to take care of mind health and to fortify the defenses. Some, like the maize, for example, are very rich in vitamin B 9 (Folic acid) necessary for the correct development of the fetus. Others, such as corn, are very rich in B1 vitamin or thiamin. This vitamin his vitamin is necessary for the body to convert food into energy and for the brain to absorb glucose, necessary for its proper functioning.
Regarding minerals, they all contain enough minerals, should not be refined, so that to enjoy them, we take them comprehensive. The minerals are in the outer layers of the grain or seed coat. The main minerals containing cereals are iron, magnesium and calcium. For example, oatmeal is rich in iron, needed to prevent anemia and calcium, very useful for the formation of bones and teeth and prevent osteoporosis . Equally interesting to keep the heart rate and for the proper functioning of the muscles. Magnesium is involved in bone health and circulatory system. Its deficiency can lead, for example, hypertension, arrhythmias, kidney problems, diarrhea or hair loss.
Besides these three main minerals the cereals contain other very interesting minerals for the health. Among them we have the potassium, very suitable for fluid retention as well as for the control of the hypertension. (Rice is very rich in this mineral), phosphorus, copper, sodium, zinc or manganese.
Cereals are rich in proteins. The proteins are found in the inner mass or endosperm and in the germ. Among cereals, rich in protein, oats and wheat stand out. The protein content of cereals are not as comprehensive as that of meat due to lack of some essential amino acids such as lysine. However, the grains can be combined with other plant foods such as vegetables , to complement. A good combination of plant foods containing cereals, legumes, vegetables, nuts and seeds can provide adequate protein without eating meat.
Some people are allergic to proteins in some cereals. At gunos cereals (wheat, barley, rye and oats) contain the proteins gliadin and gluteína, which, when mixed with each other and other components of the grain, form gluten, a viscous substance very water-absorbent that allows to give consistency to the bread. The presence of this component is responsible for numerous food poisoning in people intolerant to gluten . This disease is known as celiac disease.
The cereal bars can be a great snack to take at mid-morning or afternoon snack. Very suitable for providing energy to students, for school tasks or for doing sports. The best are those that contain whole grain with honey.
They should be eaten in moderation because they contain many calories in very low weight.
Cereals are useful foods for obesity diet
Although its content in carbohydrates, cereals recommended in slimming diets or to control obesity. The nature of their hydrates, as explained above, the agency allows them a feeling of satiety for a long time. This prevents hunger between meals and the urgent need to snack between them.
Eating bread has been long regarded as an enemy of those who wanted to lose weight. This has led erroneously to a decrease in consumption of essential food group in human nutrition and their replacement by less desirable food.
Today, modern diets include cereals such as basic food group. These foods, properly combined with other plant foods such as vegetables, fruits, vegetables and fat, should provide enough calories for our body to perform its functions properly. The great feeling of satiety that provide not crave other foods makes us even more heat than them and that satisfy our hunger for less time.
Direct consumption of cereals as a way to more healthy and sustainable livelihoods
Despite the advantages of integral direct consumption, as stated above, in contemporary societies, especially in the rich ones, there is a clear downward trend of these types of foods and substituting refined sugar and meat.
This determines the fact that a large amount of cultivated cereals destined for animal feed or for fuel production. In most cases, the grains are refined. It removes the outer shell and inner germ, parts where he has many essential nutrients, and is intended to supply only the starch in fact provides "empty calories." Many people have become used to eating white bread and consider it more tasty and refined.
With growing population and ever-increasing lack of resources on our planet, coupled with a better understanding of the true value of natural foods, will increasingly dominate the need for direct consumption of grain over his use as food for livestock. In addition, the cereal may exercise their full potential in food, should be consumed raw.
Fortunately there are in the market increasingly shops where you can find products from cereals, many of them integrated. We can find in different ways. Among the most interesting from a food point of view we have the following: