The cereals are an important part of the plate of good eating, being one of the three fundamental pillars of this nutritional plan implemented in order to ensure that citizens eat correctly and stabilize their body weight.
The plate of good eating, also called "the plate of good eating" or "the plate of healthy eating", is an eating plan created by nutrition experts at Harvard University as a way to reinforce the deficiencies of the proposed MyPlate plan. by the United States Department of Agriculture.
In this article, we will delve a little more into the group of cereals, making special reference to the grains that are part of this group and their benefits.
Cereals are essential elements of the human diet since they are rich in carbohydrates, which provide energy. In addition to their nutritional value, cereals are popular due to their abundance.
However, not all cereals are abundant in all regions, which is why each area has a distinctive cereal that is part of the basic diet..
For example, in Europe and India, wheat is the most consumed cereal; in China, Japan, and South Korea it is rice; while in Central America it is corn.
The most common cereals that are included in the Plate of good eating are rice, corn, wheat, barley, amaranth and rye.
Maize, rice and wheat make up 87% of total cereal production worldwide.
Amaranth is a cereal that is consumed mainly in Central America. This grain has several benefits, among which the optimization of digestion and the increase of blood circulation stand out..
Rice is one of the most popular and well-known cereals. It is consumed in all the countries of the world, but it is produced only in areas with tropical climates, because it cannot grow in cold temperatures. Brown rice is one of the existing types of rice, which is rich in vitamin B.
This cereal is popular due to its high nutritional content. In addition, it is used to make milkshakes.
On the other hand, barley has multiple benefits: it is used to treat asthma, arthritis, obesity, hypertension, constipation and some skin conditions.
Rye grows in cold climates. It is used to produce bread, beer, whiskey, and vodka. This cereal increases the efficiency of the digestive system (so it helps to lose weight), lowers blood pressure and prevents some types of cancer.
Corn, along with wheat and rice, is one of the best known cereals. From this, various products are manufactured such as corn flours, roasted corn flakes and popcorn..
This cereal is produced in temperate zones, such as Australia, North America, Europe and New Zealand.
With wheat, a great variety of products is created, such as flour, bread, oatmeal, pasta, cookies or muesli, among others.
Cereals are the main source of energy in humans, since they provide 30% of the total calories in the diet; It should be noted that in some Asian countries, cereals provide up to 80% of calories.
In addition to providing energy, cereals contain minerals: magnesium, phosphorus, potassium and calcium are present in large amounts, while zinc, copper and manganese are found in smaller amounts.
Eating whole grains lowers your chances of getting breast cancer. Also, some studies show that the consumption of products based on whole grains and high-fiber cereals prevents colon cancer.
Cereals contain fibers that contribute to the digestion process and prevent constipation, helping to keep the digestive system clean. Some grains, like brown rice, have laxative properties.
Fiber in cereals slows down glucose secretion from food, which helps regulate blood sugar.
Cereal grains contain various proteins, such as gluten. The protein content varies from one cereal to another, but in general these have between 6% and 12% protein.
Cereals are high in vitamin B. Very few cereals contain vitamin C, among which corn stands out. On the other hand, the oils extracted from cereal grains are rich in vitamin E.
This dietary guide has been, in addition to the United States, implemented in other countries such as Mexico, where it has served to complement the existing food pyramid..
The Good Eating Plate provides a detailed guide to help people choose what to eat. In this guide, foods are divided into three groups:
Also, healthy fats and water are included. The plate of good eating recommends the use of vegetable oils, such as olive or canola; He also advises limiting the consumption of butter and trans fats.
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