Few facts about cereal products

Cereal products are the basis of the diet of many of us. Bread, pasta, cereal or flakes almost every day land on our plates, which – in the absence of health contraindications – it is beneficial for our body. Contrary to the rules of many restrictive diets, eliminating cereal products from our diet is not a good idea, and what’s more, it does not make our weight fall magically. The basis of good nutrition, conducive to reducing body fat, is a varied diet, providing all the necessary nutrients, in which cereal products occupy a well-deserved high place. The problem is, however, in our choices – we love soft wheat rolls or white pasta. It is time to find out for whole grains, or the most nutritious ones. Let’s get to know the most important benefits of eating them.

Flour – the most important component of cereal products

To accurately assess the value of individual flours, please refer to with their types and types, as well as the way to receive.

To determine the type of flour, the name of the grain from which it was obtained is used – in this case we are talking about the two most important – wheat and life, because they are the most commonly used ones. The part of the name of the flour is its type (indicated by the appropriate numbers, e.g. type 450), in other words the amount of minerals, so-called. ash, expressed in grams per 100 kg of flour. In other words – the bigger the number, the more nutritious the flour is.

In this way, we divide wheat flour into the following types

– type 450 – cake;

– type 500 – krupczatka;

– type 550 – luxurious;

– type 650;

– type 750 – bread;

– type 1050;

– type 1400 – strainer;

– type 1850 – graham;

– type 2000 – wholemeal;

while the types of rye flour are

– type 500;

– type 720 – bread;

– type 1150;

– type 1400 – strainer;

– type 1850 – Starogard;

– type 2000 – wholemeal.

When choosing a flour one should follow one most important rule – its highest types are characterized by the highest content of vitamins and minerals as opposed to the lowest types that have been deprived of these precious ingredients in the purification process. Let’s look at the mechanism of the formation of particular types of flour.

Grain grain is made up of four main parts

– scales, i.e. fruit-seed coat, rich in fiber and minerals, whose task is to protect the grain;

– aleurone layer, protecting the endosperm and the embryo that abounds in protein, fiber, fats and vitamins;

– endosperm, providing carbohydrates and protein.

In the process of forming the flour of the lowest type, cereal grain is deprived of the most valuable elements of the husk, the aleurone layer and embryo. The production of wholemeal flour, on the other hand, consists in the whole grain being ground together with its major parts (listed above). This type of production also explains the color of individual types of flour – the more valuable ones are distinguished by a darker color due to the presence of external grains.

The most important types of bread

When we already have information on the types and types of flour, we can go to the division of bread.

Wheat bread, as the name suggests, is baked from wheat flour, most often with the participation of yeast. Due to the type of flour used, we distinguish ordinary wheat, graham and whole wheat bread.

Rye bread in addition to rye flour requires the presence of leaven to produce. Due to the slightly lower gluten content in this flour (compared to wheat), rye bread is characterized by a quite dense, heavy formula. An important feature of real rye bread is also the specific taste resulting from the presence of leaven. Among the rye bread we distinguish, for example, sieve, starogard or wholemeal bread, whose name results from the type of rye flour used.

The third type of bread is wheat-rye, in the production of which wheat and rye flour are mixed in various proportions.

Other types of cereal products

In addition to wheat and rye, cereals also include rice, maize, barley, oats, buckwheat and millet, and other cereal products, in which our diet abounds, we also exchange cereal, cereal and pasta.

Groats, i.e. edible cereal seeds in crushed form or only without hard husk, is a group of cereal products which has a high nutritional value.

The most important types of groats are

– buckwheat – one of the healthiest, high in protein high quality, similar to the quality of leguminous protein, also rich in carbohydrates, B vitamins, vitamin PP, calcium, iron, phosphorus, potassium and magnesium;

– millet – arises from the hulled millet grain, has deacidification properties, is ideal for people on a gluten-free and easily digestible diet, as well as for people suffering from joint ailments;

– barley – pearl barley, pearl barley and barley broken, is the most commonly eaten barley;

– maize – good for people on a gluten-free diet, it is a source of fiber, B group vitamins and also beta-carotene;

– manna – produced from wheat, is the second barley next to barley, as easily digestible it works well in children’s diets and people suffering from digestive system ailments;

– couscous – is made of durum wheat and is considered a product combining the features of groats and pasta.

Flakes are a frequent element of many of us breakfasts, the most important of them are Oat flakes – their health properties are innumerable, they are a good source of fiber, B vitamins, vitamin E, magnesium and selenium; help to lower the level of bad cholesterol, greatly affect the condition of the skin, hair and nails, in addition, they work on reducing diets and for a long time provide a feeling of fullness;

– barley flakes – rich in fiber, B vitamins, vitamin PP and numerous minerals – magnesium, potassium, calcium, phosphorus, iron; fiber contained in them positively affects both the digestive system and blood circulation, reduces the level of bad cholesterol;

– cornflakes – great for people on a gluten-free diet, rich in protein, vitamins A, E and from group B, as well as fiber; during their selection it is necessary to familiarize themselves with the composition, because most of them may turn out to be a highly calorific product and not very healthy due to the additives used.

Pasta, among which you can mention wheat (including white and wholemeal), but also rye, rice, soy, corn, buckwheat, oat or spelled.

The number of cereal products that we can incorporate into your menu is huge. It is important, however, to choose the ones of the highest value – thick cereal, bread and whole-wheat pasta, brown rice or oatmeal.

This famous fiber – why is it so important?

One of the most important values ​​of the so-called wholegrain cereal products are fiber. Although they are not the products that are the most abundant in this ingredient, they are its main source for many of us, because we eat the most of them.

Numerous scientific studies confirm that the change of the resulting products from white flour cleaned to wholefood, rich in fiber, it has numerous health benefits

– has a positive effect on the heart and cardiovascular system, because it regulates blood pressure and reduces the risk of numerous cardiovascular diseases;

– reduces the level of abdominal fat – according to scientists in people who excluded purified products and regularly consume these whole grains, its level is 10% lower;

– gives a feeling of fullness for longer, protects against attacks of hunger and unnecessary snacks, thanks to which it is beneficial in reducing diets;

– improves metabolism;

– regulates the level of sugar in the blood, protects against its sudden fluctuations, which is important especially for people suffering from diabetes, but also for others – thus protects against sudden fatigue;

– reduces the risk of diabetes – research results show that in people who consumed the most fiber contained in cereal products the risk of disease was 27% lower compared to the group of people who ate it the least.

High fiber content in whole grains is a huge advantage. It plays an important role in the prevention and control of various diseases, and it also helps to maintain a healthy, slim figure. This is an important feature for athletes and people on a reducing diet, for whom fat burning is a particularly important issue.

However, not all fiber is the same health – people suffering from inflammation of the stomach, pancreas, biliary and intestinal tract, gastrointestinal catarrhage or stomach and duodenum ulcers should give up from wholegrain products to their cleaned counterparts. With the mentioned diseases, excessive consumption of high-fiber products may cause or exacerbate abdominal pain, bloating or diarrhea.

5. Other nutrients contained in whole-grained products

Fiber, which has a positive effect on our figure and health, is not the only wealth of wholemeal products. They are also a good source of the following minerals and vitamins

– phosphorus;

– magnesium;

– zinc;

– iron;

– folic acid;

– vitamin PP;

– vitamins from group B.

An important issue also applies to the protein contained in flour – the higher the type of flour, the better it is in quality. This is due to the fact that the composition of amino acids in the grain depends on the way they are processed – darker flours are characterized by its much higher nutritional value.

How not to be cheated?

Today, the food industry in most cases puts for a short time and low production costs, not quality, which is why – contrary to appearances – it is not so easy to find good bread.

Manufacturers use various tricks that can confuse us

– coloring the bread to get the brown color characteristic of bread made from wholemeal flour – for this purpose, for example, caramel, malt or maltose syrup are used;

– sprinkle the bread with various grains, for example, with seeds or pumpkin seeds and sunflower, to get the impression of healthiness of their products;

– they use a catchy name, eg wholemeal bread (wholemeal is a name that Polish standards do not take into account – wholemeal bread does not have to be wholemeal bread, the correct names of bread types come from the name of the type of flour used to bake them – wholemeal bread, graham , Starogard, etc.);

– they describe the bread with the names of rural, traditional, multigrain type, which mean nothing and can only be bad counterfeit products, properly colored and sprinkled with grains.

So how can you not be fooled? Pay attention to

– the composition of real bread has in its composition flour of a certain type, water, salt, yeast or in the case of rye bread leaven and healthy additives, such as pumpkin and sunflower seeds, ground, oatmeal, poppy seed, sesame, bran. If the list of ingredients is longer and contains preservatives, stabilizers, dyes, improvers and other additives, the product has nothing to do with real bread;

– the bread structure is made from wholemeal flour and will not be fluffy and soft as white bread, and heavy, compact and clayey; in addition, it should not crumble, and its freshness is kept much longer.

Producer scams are also encountered in the case of pasta and flour. The first ones can be colored, whereas the flours are called the insignificant slogan full-grained. In both cases, the most important thing is to read the composition and check the type of flour and the presence of dyes.

Whole grains are extremely important components of our diet, rich in fiber, high quality protein and numerous minerals and vitamins.

In the absence of health contraindications, it is worth incorporating them into your diet. As confirmed by numerous scientific studies, their regular consumption will help us in a healthy weight reduction and maintenance, and also can protect against or relieve many diseases.

But let’s be smarter than dishonest producers – read the lineups and check the quality of the full milling products, because otherwise we can spend money on chemical counterfeits.

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We already knew about the existence of gluten from 1728, but he was present in our diet for thousands of years, and maybe even longer. All products made from cereals of wheat, barley, rye and triticale are abundant in gluten. We also find it in some products that have nothing to do with cereals, for example in hams, sauces and sweets.

Structurally, gluten is included in the protein family, although in fact it is a combination of two other gliadin and glutenin proteins. Its name comes from the Latin word gluten and means glue – which should not come as a surprise, given that gluten is responsible for the cohesiveness of bread.

In recent years, we have been observing an increase in interest in diets that completely exclude this ingredient from the diet. Although there are conditions such as celiac disease, which evidently force people to exclude gluten – some people, without contacting a specialist, make the decision to switch to a gluten-free diet,

Emotions and beliefs not supported by specific information have led to the creation of many myths about gluten. Four of them will be explained in this article.

Gluten consumption leads to the deposition of adipose tissue
When any nutrient is demonized, it is only a matter of time before someone gives a password. That’s it! and then the rumor is spreading in the crowd – and no one ever really knows where it came from.

In this case, the intake of gluten has been associated with a very specific type of adipose tissue, namely a visceral variant that is accumulated around the organs.

Reliable scientific research does not confirm this belief. Dr Nicola Kewnow conducted an analysis in 2010, which included a series of studies comparing the consumption of low- and highly-processed bread and their effect on visceral obesity. The results indicated that only the consumption of white bread is associated with the accumulation of adipose tissue, whole wheat bread has the opposite effect, however, both fractions are a rich source of gluten.

Gluten affects our brain and works drugfully
This myth is a bit more difficult because there is a grain of truth in it.

During the digestion and absorption of gluten, gluten peptides are formed – small substances, of which we distinguish 5 varieties. They have been classified as exorphins, ie compounds that can penetrate the blood-brain barrier and affect opioid receptors, resulting in our behavior. The above translation is theoretically true, but there are a few that put a question mark over the practical side of this argumentation

– studies showing the possible impact of gluten peptides on opioid receptors have been carried out either in the laboratory on isolated cells or on rats. Although studies on rats are valuable, they used ready-made gluten peptides, not gluten alone. It’s a bit like comparing wine and grapes, and then saying that they have the same effect on our body. Worse yet, in these studies in rats, gluten peptides were often given not orally, as logic would require, but intravenously. Under these conditions changes in behavior were indeed observed, e.g. rats receiving a dose of peptides after training showed … better learning abilities;

– a perfect study would show that in humans after consuming products with gluten, the concentration of gluten peptides increases, which have a significant negative impact on behavior and cognitive abilities. However, such a study has not been carried out;

– similar exorphins are produced not only after consumption of products with gluten, but also dairy, rice, spinach and meat. Should we also avoid them?

Gluten leads to weakening of bones
In people with celiac disease, gluten actually induces an inflammatory response that eventually leads to an attack on bone structure. However, healthy people do not have to be afraid of it.

As Dr. A. Jenkins showed, in the study, where one of the groups was fed with a large amount of bread enriched with gluten, even an increase in the balance of minerals was shown, which indicates their greater accumulation in the body. The researchers concluded that a diet rich in protein and gluten does not have a negative effect on the calcium balance.

A gluten-free diet is healthy and has no shortages
Exclusion from the diet of gluten for many people means a large castling of the menu, as well as throwing out products rich in vitamins from the kitchen and minerals. Unfortunately, often the result is a diet that does not provide all the micronutrients.

Of course, this is not a rule, and a gluten-free diet can be arranged so that it is healthy and nutritious. However, people who engage in unsupervised specialists commit numerous nutritional errors. This was demonstrated by a study carried out in 2010 in Warsaw. 42 women were examined using a gluten-free diet, the content of nutrients was checked and compared to the currently recommended consumption.


Bread and cereal products – check how many calories you have!

According to the calorie table, one of the most calorie products is pita bread, and the least calories can be found in pumpernickel bread.

The table of calories contained in bread and cereal products will be useful not only to people on a diet, but also to lovers of bread, buns or various types of groats.So check how many calories have bread and cereal products.

A calorie table of bread and cereal products will allow you to set your daily menu.It is worth remembering that the consumption of cereal products, especially whole grains, is recommended by the Institute of Food and Nutrition as very important – just after fruits and vegetables.


Read also: Rice, rice, baby! A dispute about that awesome carbohydrates source!


How many calories does bread have?

  1. The most caloric bread

Caloricity of different types of bread differs little – the most caloric can be considered wheat bread – in 100 grams there are 257 kilocalories, a little less in ordinary bread – 248 kcal and sieve bread – 220 kcal.Eating one wheat bun is an additional 173 kcal.However, pita bread excels in the calorific value of bread – in its 100 grams we find 262 ilocalories.

The real calorie bombs are also a bun with poppy seeds – 352 kcal and a bun with marmalade – 343 kcal.

  1. The least caloric bread

Less caloric, and hence – recommended for people on a diet – is pumpernickel bread – in 100 grams it contains 240 kcal, and also proteins, carbohydrates, amino acids, lipids, nutrients, minerals.Less wholewheat is wholemeal bread on honey, which in 100 grams has 225 kcal.

Do you cook buckwheat or rice in sacks?You regularly treadIn a plastic bag for rice and kasha, a toxic substance is present.Regularly consumed, it ruins health.


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How many calories does the flour have?

Very popular wheat flour is among the calories of this kind of products in the middle – it contains 347 kcal, this type of flour also has a high glycemic index – 90. In turn, krupczatka flour in 100 grams has 354 kcal. Wheat flour in terms of the number of kilocalories exceeds by far the soy flour, having their 424 (but low glycemic index – only 25).The least caloric is buckwheat flour – 335 kcal.

How many calories does rice have?

Considering the number of calories, those in different types of rice are similar.White rice contains 344 kcal, and brown rice – 322. On the other hand, the glycemic index of brown rice is 50, and white rice – 70, that’s why dark people are definitely recommended for slimming people


You can read also: Easy banana bread

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Being on a gluten-free diet has become extremely popular in recent years. For some people, complete elimination of gluten from the diet is necessary from the health point of view. Many people avoid gluten because it’s now fashionable and they think that thanks to this they lose weight or simply identify a gluten-free diet as healthier even if they have no idea what gluten really is.

Gluten – meaning what?

At the beginning, let’s unravel the false beliefs about what gluten is. Gluten, contrary to popular opinion, is not a component of food, which makes us gain adipose tissue. In itself, the exclusion of gluten from the diet does not translate into fat burning and weight reduction.

Gluten is simply a vegetable protein found in wheat, barley, life and their derivatives. Gluten can also appear in oats by contaminating them with other grains. Gluten is made up of two types of proteins: gliadin and glutenin. In combination with water, gluten gives the cake flexibility.

This means that gluten is found in most types of bread, grains, pastas, pizzas, beer, baked goods, and many sweets. Gluten is also lurking in many soups, sauces, dips, and even sausages and cold meats.

No wonder that the withdrawal of gluten has been identified by many with weight reduction. Considering how many products this plant protein contains, its discontinuation can translate into weight loss. Why? If someone who has been eating sandwiches, pizza, beer and noodles with sauces so far, decided to give up gluten and put down all the above-mentioned products, and they picked up vegetables, eggs, meat, fruit and rice, it probably reduced body mass and improved their well-being.

Who should avoid gluten?

In fact, some people should avoid gluten. About 1% of the population suffers from celiac disease, which means that gluten triggers an autoimmune response throughout the body. This extensive inflammation particularly damages the small intestines, preventing them from absorbing essential nutrients from food. People with celiac disease must use a completely gluten-free diet.

Another 6% of the population has some degree of hypersensitivity to gluten despite the fact that they do not suffer from celiac disease. In the case of these people, consumption of gluten does not cause intestinal damage, but may cause bloating, gas, joint pain and “brain fog”. Avoiding gluten can make people feel much better.

In order to confirm or rule out any of the above-mentioned diseases, please go to the gastroenterologist and do the necessary tests. In the case of autoimmune diseases other than celiac disease, it’s also recommended to exclude gluten from the diet. Everything, however, indicates that for the vast majority of us gluten is not harmful.

If you do not suffer from celiac disease, hypersensitivity to gluten or autoimmune disease, you will not feel any benefit from discontinuing gluten.

When can the elimination of gluten be harmful?

Gluten itself is not a valuable protein and essential in our diet. A diet deprived of gluten is not a shortage diet.

There are many products naturally lacking gluten, which we can successfully replace bread, pasta and wheat flour with. For gluten-free products, which should be included in the diet, in this situation should include: rice, millet, buckwheat, and rice quinoa. If we properly replace products containing gluten with those that do not have it, it turns out that our diet is not only not deficient, but it’s even more nutritious.

However, if we decide to give up eating gluten and instead of using ordinary bread, go for ready-made gluten-free pastries, instead of pasta, we choose ready gluten-free pasta, instead of cakes on wheat flour we will reach gluten-free cookies, not only we will not lose weight, but also may lead to nutritional deficiencies. What’s more, usually when gluten is removed from the food (especially from bakery products) instead, it adds more fat and sugar to it, so that it’s tasty. This way, we can harm ourselves.

Diagnosis of celiac disease – So how do we know that celiac disease can affect us?

The full-symptom form of celiac disease is characterized primarily by the presence of intestinal complaints. However, oligosymptomatic celiac disease is more often observed, the symptoms of which are uncharacteristic. These include, for example, sleep problems, fatigue, anemia, headaches, decreased libido, miscarriage, infertility, skin problems, weight fluctuations, and depression. Sometimes celiac disease takes on a hidden form. Then, the symptoms do not occur.

There is not just one study to diagnose this disease. Genetic tests, blood tests for antibodies and intestinal biopsy are used to make a diagnosis to assess the damage to the intestinal villi.

Serological tests from blood:

  • total level of IgA
  • tTG in the IgA class
  • EmA in the IgA class
  • DGP in the IgA class

Genetic test:

  • HLA DQ2 and DQ8 in the alpha and beta subunits
  • DR4 gene

Being on a gluten-free diet has become extremely popular in recent years. For some people, complete elimination of gluten from the diet is necessary from the health point of view. Many people avoid gluten because it’s now fashionable and they think that thanks to this they lose weight or simply identify a gluten-free diet as healthier even if they have no idea what gluten really is.