Comparative analysis of which is healthier: buckwheat, lentils or oatmeal

Many of those who follow a healthy diet diligently avoid "fast" carbohydrates and prefer oatmeal or buckwheat porridge as a side dish or hearty breakfast. But comparing these grains to the less popular lentils is not in their favor.

In the article we will talk about the main differences in the chemical composition of products, their energy and nutritional value, health-improving properties, consider the contraindications to the use of buckwheat, oatmeal and lentils and the opinions of nutritionists on their account.

Chemical composition and trace elements

The properties of a product are determined by its chemical composition. Consider buckwheat, oatmeal and lentils from this point of view.

Buckwheat

The historical homeland of buckwheat is the Indian subcontinent, where it was cultivated no later than 4 thousand years ago. In Russia, the plant became widespread thanks to active trade with Byzantium, retaining in its Slavic name a reference to Greek culture.

Today buckwheat is available in several varieties:

• unground - whole grains, peeled from the fruit shell and fried;
• done (cut) - split kernels;
• buckwheat flakes - flattened grains;
• Smolensk groats - finely crushed buckwheat (grains up to 2 mm in diameter);
• green buckwheat - a product that has not been cooked.

100 g of buckwheat contains:

• starch - 55.4 g;
• fiber - 10.3 g;
• fatty acid:
  • saturated - 0.6 g;
  • unsaturated - 2.3 g
• mono- and disaccharides - 1.4 g;
• vitamins:
  • B1 - 0.2 mg;
  • B2 - 0.3 mg;
  • B3 5.1 mg;
  • B4 - 54.2 mg;
  • B5 - 1.2 mg;
  • B6 - 0.4 mg;
  • B9 - 42 mcg;
  • H - 10 μg;
  • PP - 7.2 mg;
  • K - 7 mcg.
• minerals:
  • calcium - 17 mg;
  • potassium - 320 mg;
  • phosphorus - 319 mg;
  • magnesium - 221 mg;
  • sodium - 11 mg;
  • iron - 2.5 mg;
  • manganese - 1.6 mg;
  • zinc - 2.4 mg;
  • copper - 0.6 mg;
  • selenium - 8.4 mcg.
• essential amino acids:
  • arginine - 0.87 g;
  • leucine - 0.74 g;
  • valine and lysine - 0.6 g each

Phenolic compounds of buckwheat work as antioxidants and protect cereals during prolonged storage from souring and mold formation.

Oatmeal

Oats is a cereal crop native to Mongolia and northeastern China, which has gained popularity in countries with temperate and cold climates due to its unpretentiousness: in the UK, Germany, Russia.

Oatmeal is most commonly eaten. According to the interstate standard GOST 21149-93, the following types are distinguished:

1. Extra - rolled whole or cut groats of the first grade. It is subdivided by numbers depending on the size of the flakes and their digestibility (No. 1 - the largest, No. 3 - the smallest).
2. Hercules - premium pressed groats.
3. Petal flakes - made from the same cereals as rolled oats, but have a corrugated surface, so they boil faster.

The average chemical composition of 100 g of oatmeal:

• starch - 49 g;
• mono- and disaccharides - 1 g;
• dietary fiber, including beta-glucan and gluten - 8 g;
• saturated fatty acids - 1 g;
• vitamins:
  • B1 - 0.8 mg;
  • B2 - 0.1 mg;
  • B3 - 1 mg;
  • B5 - 1.3 mg;
  • B6 - 0.1 mg;
  • E - 3.2 mg;
  • PP - 4.6 mg.
• minerals:
  • phosphorus - 523 mg;
  • potassium - 429 mg;
  • magnesium - 177 mg;
  • calcium - 54 mg;
  • manganese - 4.9 mg;
  • iron - 4.7 mg;
  • zinc - 4 mg;
  • sodium - 2 mg;
  • copper - 0.6 mg;
  • selenium - 28.9 mcg.
• essential amino acids:
  • arginine - 0.85 g;
    leucine - 0.71 g;
  • valine - 0.63 g;
  • lysine - 0.47 g.

Only 100 g oatmeal contain twice the recommended rate of manganese, which is responsible for the strength of bone and connective tissues, as well as involved in metabolism.

Lentils

Lentils are the flat seeds of a plant of the same name in the legume family. It has been included in the human diet since the Bronze Age.

The most common varieties and varieties are:

• brown;
• green (plate);
• red - does not have a shell, so it takes only 10-15 minutes to cook;
• black ("Beluga") - resembles beluga caviar in shape, size and color, hence the name.

Chemical composition of lentils per 100 g of product:

• starch - 43-50 g;
• total sugar content - 2 g;
• fiber - 10.7 g;
• vitamins:
  • A - 3 μg;
  • C - 4.5 mg;
  • B1 - 0.9 mg;
  • B2 - 0.2 mg;
  • B3 2.6 mg;
  • B4 - 96.4 mg;
  • B5 - 0.3-2.1 mg;
  • B6 - 0.5 mg;
  • B9 204-479 mcg;
  • E - 0.5 mg;
  • K - 5 mcg.
• minerals:
  • potassium - 668 mg;
  • phosphorus - 281 mg;
  • magnesium - 59 mg;
  • calcium - 48 mg;
  • iron - 7.4 mg;
  • sodium - 7 mg;
  • zinc - 3.6 mg;
  • manganese - 1.7 mg;
  • copper - 1.3 mg.
• amino acids:
  • arginine - 1.9 g;
  • leucine - 1.8 g;
  • valine - 1.2 g

In terms of a fraction of the RDA, red lentils are the richest in copper. This substance is involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates.

Calorie content and BJU, glycemic index

Calorie content is the first thing those who wish to pay attention to lose weight... But no less important is the ratio of BJU and the glycemic index.

Nutritional and energy value of buckwheat

Glycemic index of dry cereals - from 50 to 60. In boiled form due to water the indicator is reduced to 40-50.

Oatmeal

The glycemic index of oatmeal varies from 55 to 60, oatmeal with milk - 60, water - 40.

Lentils

The glycemic index of dry lentils is from 38 to 41, of the finished product is 25.

What is more caloric

Ready-made buckwheat and lentils are more high-calorie than oatmeal:

• boiled lentils - 105-145 kcal;
• buckwheat porridge on the water - 101 kcal;
• oatmeal - 88 kcal.

Cooking oatmeal and buckwheat in milk increases the calorie content of cereals to 130 and 140 kcal, respectively. At the same time, buckwheat milk porridge is more dietary than cereals, simply doused with milk. The energy value of such a dish is 198 kcal.

What is best for losing weight

Oatmeal - The classic version of a hearty, high-carb breakfast, unless it's about instant cereal. In the latter case, fast carbohydrates are processed by the body in a short time, and the person again feels hunger.

Reference. Hollywood actress Anne Hathaway resorted to the oatmeal mono diet in preparation for her Oscar-winning role in Les Miserables.

Despite the higher calorie content than oatmeal, lentils has a low glycemic index, that is, does not cause a sharp jump in blood sugar, is rich in protein (from 8 to 17 g per 100 g of finished product), practically does not contain fats and gives a long-lasting feeling of satiety, therefore it is effective in the fight against excess weight. It is a favorite food of vegetarians as an alternative to meat.

Buckwheat often included in therapeutic diets on medical advice (dietary tables). It is also used in the form of a mono diet for weight loss (for example, with the addition of kefir). More useful than other varieties of unground, steamed with boiling water, because it retains the entire set of trace elements and vitamins.

Is it possible to combine buckwheat and oatmeal, buckwheat and lentils

Apologists for separate nutrition are allowed to combine foods containing starch with each other, if the amount of protein in them is approximately the same. Buckwheat and oatmeal meet this requirement.

From a culinary point of view, such a combination is possible if the cereals are processed into flakes and take the same amount of time to cook. Otherwise, you will end up with a dish with an unpleasant texture and taste.

According to the food compatibility chart, cereals and legumes give a neutral combination. In vegetarian and lenten menus, recipes for buckwheat and lentil dishes with the addition of various vegetables or mushrooms are popular.

Useful properties for the body

When used correctly, the products in question have a healing effect on the body.

Buckwheat

The use of buckwheat meals has a positive effect on various diseases. The grain product owes these properties to a number of useful substances:

1. Choline (a B vitamin) is essential for the proper functioning of the nervous system and brain function.
2. Polyunsaturated fats - participate in the body's metabolism and lower blood cholesterol levels.
3. Routine - restores the density of blood vessels and normalizes blood clotting. On an industrial scale, it is obtained from buckwheat shoots for the production of pharmacological preparations: "Urutin", "Rutamin", "Askorutin", etc.
4. Magnesium - works as a natural antidepressant, relieves fatigue, helps cope with stress. The substance is also used to prevent varicose veins and edema.
5. Fiber - normalizes the digestive tract, reduces blood glucose levels.

In oriental medicine, buckwheat porridge in combination with pomegranate juice or sauce is known as an effective remedy for anemia.

Oatmeal

The beneficial properties of oatmeal are determined by its rich composition:

1. Antioxidants increase the body's resistance to various infections and negative environmental influences.
2. Phosphorus and calcium are essential for the normal formation and development of the skeletal system.
3. Iron prevents anemia.
4. Biotin (a B vitamin) prevents dermatitis and has a positive effect on the skin.
5. Beta glucan lowers bad cholesterol.
6. Fiber maintains optimal blood sugar levels.

Oatmeal coats the stomach lining, has an anti-inflammatory effect, and therefore prevents pain and bloating. Grain helps to cleanse the intestines, improves its peristalsis.

Lentils

Lentils are a real storehouse of vitamins, minerals and amino acids:

1. Thanks to the iron content, it helps blood formation. To enhance the absorption of this element, lentil dishes are combined with fresh vegetables rich in vitamin C (tomatoes, paprika, fresh herbs).
2. One serving of the finished product contains 90% of the recommended daily intake of folate needed for pregnant women.
3. Magnesium and potassium are important for the normal functioning of the heart and nervous system.
4. The amino acid tryptophan is converted in the human body into serotonin, known as the "happiness hormone."
5. Isoflavones suppress breast cancer.

Soluble fiber in lentils improves digestion, stimulates metabolism, has a positive effect on the microflora in the intestine, thereby increasing immunity. Lentil puree is recommended for stomach ulcers and duodenal ulcers, and the broth is useful for urolithiasis.

From the point of view of Chinese medicine, lentils are a warming food. Enhance its warming effect with spices. Spicy lentil soup is indispensable in the winter diet of northern people.

Important! A serving of lentils twice a week significantly lowers blood glucose levels in people with diabetes.

What's more useful

Buckwheat, oatmeal and lentils have unique properties, so it is difficult to unequivocally judge which is healthier. But lentils are a product that retains its qualities even in the process of conservation and heat treatment.It also surpasses the considered cereals in the amount of B vitamins, contains a lot of protein and has a low glycemic index.

Harm and possible contraindications to use

"Everything is poison, and everything is good," said the ancient sages. This judgment is also true for buckwheat, oatmeal and lentils.

Buckwheat

Despite its rich composition, buckwheat will not replace other foods in the daily diet. Long-term adherence to the buckwheat mono-diet will provoke a deficiency of vital substances.

Groats, especially in a sprouted form, increase the formation of gas and black bile, therefore, it is not recommended for inclusion in the diet for people with gastrointestinal diseases. Too thick buckwheat porridge will cause constipation in babies.

The high content of rutin in buckwheat makes it dangerous for patients with increased blood clotting.

Oatmeal

Oatmeal is one of the last to be introduced as a complementary food for young children. It contains phytic acid, the accumulation of which in the body of even an adult causes calcium leaching from the bone tissue.

Celiac disease, or gluten intolerance, is a partial contraindication to eating oatmeal. Although the cereal does not contain gluten in its pure form, due to the nature of the cultivation, cross-contamination of oats and wheat (the record for the amount of gluten) occurs. Celiac patients should read the packaging carefully and look for the special label “gluten-free”.

Attention! Instant oatmeal is low in vitamins and minerals, but high in carbohydrates and calories, therefore causing a spike in blood sugar. This is dangerous for people with diabetes.

Lentils

Lentils, like other legumes, induce fermentation in the stomach. This product is avoided if there is a history of diseases of the gastrointestinal tract, pancreas, cardiovascular system and gallbladder.

Lentils are also contraindicated for people with gout, urinary acid diathesis, diseases of the joints and the genitourinary system, it is prohibited in the stage of exacerbation of hemorrhoids and problems with urination.

Important! Lentils, like avocados, are considered a “feminine” product due to their high beta-sitosterol percentage (117.5% DV). This substance lowers testosterone levels, which is not recommended for men.

The opinion of nutritionists

To avoid a deficiency of nutrients, nutritionists urge not to get carried away with mono diets and adhere to a varied diet. Give preference to foods that have undergone minimal processing: whole grains, uncanned legumes.

Marina Makisha, member of the National Association of Dietitians and Nutritionists: «Breakfast of oatmeal gives a long-lasting feeling of satiety, but it is important not to overeat: the optimal amount is 3-4 tbsp. l. This is enough to wait for lunch. "

Natalia Ashikhmina, nutritionist of the highest category: “It is optimal to eat buckwheat porridge weekly, at least three times. If you stick to a mono-diet, but not longer than 2-3 days. Choose the buckwheat-kefir option to make your diet more complete. "

Anna Korobkina, nutritionist: “For weight loss, black and green lentils are suitable. These varieties contain a lot of dietary fiber, normalize cholesterol and remove excess fats from the body. "

Conclusion

The advantage of lentils is their high content of proteins, B vitamins and a low glycemic index. But buckwheat contains more minerals (magnesium, selenium, copper, phosphorus), less sugar and sodium. Oatmeal contains valuable vitamin E and is lower in calories than buckwheat porridge or boiled lentils.

The question of which is healthier - buckwheat, oatmeal or lentils - cannot be answered unequivocally, because the diet should be varied. Give preference to different products, and then your menu will be balanced, nutritious and healthy.