Not all cereals are equally healthy...

Porridge is considered one of the most healthy and nutritious dishes. They are rich in B vitamins, magnesium, potassium, zinc and selenium, which are essential substances for the body. In addition, buckwheat, oatmeal and barley porridge contain a lot of fiber, which has a positive effect on the digestive system and helps prevent constipation. Buckwheat is also an excellent source of protein and essential amino acids.

However, despite all their beneficial properties, most cereals contain a large amount of starch, which is their main component. Starch is converted in the digestive system into glucose, which is quickly absorbed into the blood. The faster glucose is released from the product, the faster it is absorbed by the body and the higher the blood sugar level rises. Constant consumption of cereals high in starch can lead to obesity and diabetes.

Doctors use the glycemic index (GI) to assess the effect of foods on blood sugar levels. GI measures how quickly and strongly blood glucose levels rise after eating a particular food. Foods with a GI above 70 are considered harmful, those with a GI between 56 and 69 are considered moderate, and those with a GI less than 55 are considered healthy.

Even the healthiest cereals, such as oatmeal, buckwheat and long grain rice porridge, are on the border between moderate and healthy foods. Therefore, consuming them in large quantities is not recommended.

One of the most common porridges, semolina porridge, is actually one of the least healthy. Semolina contains a large amount of starch, which leads to a high GI. Semolina is also low in protein, vitamins and minerals. Semolina is a by-product of the production of wheat flour and often contains grain fragments that can be harmful to health.

It turns out that there are different types of semolina on sale, which differ in the degree of their harmfulness. The most unhealthy semolina is made from soft varieties of wheat, and the healthiest is made from durum wheat. However, information about this is not always indicated on the packaging.

Unlike semolina porridge, rice is close to semolina in terms of harmfulness. However, there are several types of rice that can be considered truly healthy. Brown rice is a healthier alternative to regular white rice as it contains more fiber, vitamins and minerals. There is also black rice, which is also rich in nutrients and antioxidants.

Corn porridge has a lower GI compared to semolina, but still has a fairly high level. In addition, it contains less fiber and nutrients compared to other cereals.

Overall, cereals can be healthy and nutritious, especially if they are made with whole grains and added vegetables, fruits, nuts or seeds. However, not all cereals are created equal, and their regular consumption in large quantities may be undesirable due to their high starch content and its effect on blood sugar levels. Dietary variety and moderate consumption of porridge in combination with other foods is recommended to ensure adequate nutrition and maintain healthy blood sugar levels.