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The expert said that you need to choose cereals with a low glycemic index.
In the morning, every person wakes up due to the fact that cortisol increases in the body, which in turn increases sugar levels. A proper breakfast should consist of a balanced set of foods that will not raise your sugar levels even higher. This was reported by RBC-Ukraine with reference to the Instagram of nutritionist Vera Kurin.
Healthy cereals for breakfast
The expert said that you need to choose cereals with a low glycemic index. The glycemic index is an indicator that evaluates the rate at which glucose enters the blood.
The higher this indicator, the faster glucose enters the blood and the sharper the jump in its level will be.
According to the nutritionist, the best options for breakfast are:
- oatmeal (long-cooked) – rich in soluble fiber, which lowers cholesterol levels. Contains protein, B vitamins and magnesium
- Quinoa has a complete amino acid composition and is an excellent source of protein. Rich in iron, magnesium, phosphorus and other minerals
- Buckwheat – contains a lot of potassium, magnesium, zinc and B vitamins. Has the highest level of antioxidants
- Pearl barley is rich in fiber, which affects intestinal health. Source of B vitamins, iron and magnesium
- Lentils are an excellent source of protein, especially for vegetarians. Contains folic acid, iron and potassium
- Beans are high in protein, fiber and minerals. Lowers cholesterol and helps maintain blood sugar levels
- brown rice – rich in fiber, minerals and B vitamins. Helps maintain stable blood sugar levels
Which cereals should not be washed before cooking?
There is a list of grains that do not need to be rinsed before cooking. These include:
- bulgur – it has already undergone preliminary heat treatment, and therefore it only needs boiling water
- rolled oats, oatmeal, semolina – they absorb liquid very quickly, and therefore after washing they will become unsuitable for consumption
- couscous – to prepare this cereal you only need boiling water, and you can sort it out by hand
- barley and corn grits – they can be easily cleared of debris by hand
However, if you decide to cook millet, rice, pearl barley, buckwheat, lentils, peas or chickpeas, you must rinse them with water before adding them to the pan.
