Composition, caloric and glycemic index of millet porridge

Millet porridge familiar to all from childhood belongs to dietary products. It is brewed from millet, derived from millet. A dish is useful, nutritious, easily satisfies hunger.That is why it is loved by many adults and children. Millet porridge is officially included in the children's menu in gardens and schools, and this is understandable, because it is absolutely harmless.

Millet porridge is famous for its balanced content of proteins, fats and carbohydrates (abbreviated BJU). In its composition, it contains: up to 70% carbohydrates, up to 15% protein and 3.7% fat. Wheat proteins are rich in amino acids. The basis of this group are: valic, prolinic, isoleucine, leucic and glutamic acids.

The nutritional value of the product increases the rich content of vitamins and minerals. Vitamin porridge from wheat consists of vitamins A (0.03 g), B1 (0.042 g), B2 (0.04 g), PP (1.55 g), E (0.3 g) and beta-carotene ( 0.02 g) per 100 g of product. Macro - and trace elements that make up the grain, form the most valuable mineralized composition. It includes potash, calcium, magnesium, sodium, sulfur, phosphorus compounds, chlorine, aluminum, iron, iodine, cobalt, manganese, copper, molybdenum, nickel, tin, titanium, fluorine, chromium, zinc.

Proanthocyanidin, a substance from the group of flavonoids with a powerful antioxidant effect, is of great value for the body. It slows down the aging processes of cells, catalyzes metabolic processes, has a beneficial effect on the cardiovascular system.

Caloric value is an indicator that numerically characterizes the amount of energy and the value of the product. The calorie content of dried millet is 348 kcal per 100 g. The caloric content of the finished millet porridge is directly dependent on the method of its preparation.

For example, the energy value of viscous porridge on water is about 90 kcal per 100 g, and a crumbly dish - 135 kcal per 100 g. Porridge made with milk will have 115.5 kcal, and if you pour a little sugar in it - 123.5 kcal. Porridge, which was prepared in a slow cooker, will give the body energy in the amount of 130 kcal per 100 grams.

Caloric value of millet porridge on water can be reduced by adding a pumpkin to the recipe. A pumpkin dish is considered an appetizing and very healthy dish, as it contains an increased content of dietary fiber and vitamins.

In general, it is quite simple to calculate KBRU (quantitative ratio of calories, proteins, fats and carbohydrates) of wheat with additives. For example, you took 100 grams of cooked crumbling wheat porridge, whose caloric content is about 135 kcal and interfered with a small cube of butter weighing 15 grams and caloric 105 kcal (at the rate of 700 kcal per 100 g). At the same time, the KBRU of wheat porridge with butter (a portion - 115 g) will be as follows: caloric content - 240 kcal, proteins - 17.25 kcal; fats - 16.08 kcal; carbohydrates - 70,12 kcal.

The glycemic index (GI) is a value indicating the effect of the product being indexed on the amount of glucose in the blood. The more this indicator, the more rapidly the level of glucose rises. The GI of millet is at one of the highest levels, so people with diabetes mellitus are not recommended to abuse the millet porridge. GI dishes can reach a value of 70 units.

• Positive impact on the gastrointestinal tract. Available in millet porridge in rather large quantities, dense dietary fibers stimulate the activity of the intestine and generally have a favorable effect on the gastrointestinal tract, allow to get rid of constipation, remove slags, and clean out of toxins.
• Normalization of the system blood formation.
• Millet is having healing effect on the liver, cleansing it from harmful substances and toxins.
• Preventing anemia. Due to the iron content (in a company with vitamin C, which helps its absorption), millet porridge protects against the deficiency of this valuable element.
• Millet porridge boasts amino acids that can minimize blood cholesterol, which, in turn, reduces the likelihood of plaque formation leading to strokes.
• Effect on the cardiovascular system. The level of blood pressure returns to normal thanks to the potassium that is part of the millet.
• Bones and joints. Millet grain is known as a good supplier of calcium and phosphorus components in bone tissue, which prevents the formation of osteoporosis. Millet is recommended to be used for various injuries of the joints and bones (for fractures, dislocations and sprains), since the product speeds up the process of bone merging.

• A beneficial effect on the nervous system. Vitamin B1 starts the normalization of information storage processes, reduces irritability, fatigue, helps to avoid depression.
• Effect on the urinary system. Ensuring the elimination of toxins, millet porridge cleans the kidneys and works as a neutralizer of heavy metals. Porridge boiled on the water, washes away the antibiotics accumulated in the cells during the course of treatment.
• Metabolism. Manganese optimizes metabolic processes, inhibits unwanted fat deposition, and also catalyzes cellular regeneration processes. Vitamin B2 is actively involved in the healing of skin and hair. Fluoride helps teeth stay healthy longer.
• Benefit for weight loss. Fiber contained in millet in decent quantities, can not be digested and assimilated, but creates additional volume, causing a feeling of saturation. Millet porridge is an excellent supplier of slow carbohydrates, they are digested and enter the blood very slowly, so they allow to maintain the level of glucose in the blood for a long time, and therefore to remove the feeling of hunger.
• Enhance physical abilities. Millet porridge gives strength and allows you to maintain performance for a long time. This eliminates such disadvantages as the appearance of excessive weight and additional load on the pancreas.

Positive results from the inclusion of millet in the menu are obvious. However, there are circumstances in which it can harm the body.

1. Overeating millet porridge contributes to the deterioration of iodine absorption. This, in turn, entails memory impairment, dysfunction of the thyroid gland.
2. The diagnosis of hypothyroidism is a reason to reduce the proportion of millet porridge in the diet. In hyperthyroidism, on the contrary, it is recommended to increase the proportion of the product in the diet. It should be noted that consultation of the endocrinologist is required to confirm the diagnosis and compile a useful menu.
3. Millet can provoke allergic reactions, sometimes individual intolerance of the dish is found.
4. Circumstances prohibiting the use of millet in food may be an aggravation of gastric disease, a decrease in acidity, inflammatory processes in the intestine.

You will learn more about millet porridge from the following video.