7 junio, 2024

Cereals from the plate of good eating: what they are and benefits

What are the cereals on the plate of good eating?

The cereals from the plate of good eating They are one of the three fundamental pillars of this nutritional plan implemented in order to ensure that citizens eat correctly and stabilize their body weight. Whole grains are best.

The Good Eating Plate, also called «The Good Eating Plate» or «The Healthy Eating Plate,» is an eating plan created by nutrition experts at Harvard University as a way to reinforce the deficiencies of the MyPlate plan, proposed by the United States Department of Agriculture.

The plate distributes food into three large groups, and they are legumes and animal products, fruits and vegetables, and cereals. Ideally, every meal should include at least one food from each group.

What cereals do we find on the plate of good eating?

Cereals are essential elements of the human diet, since they are rich in carbohydrates, a source of energy. In addition to their nutritional value, cereals are popular due to their abundance.

However, not all cereals are common in all regions, which is why each zone 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, and in Central and South America it is corn.

most common cereals

The most common cereals that are included in the plate of good eating are rice, corn, wheat, barley, amaranth, oats and rye.

Maize, rice and wheat make up 87% of the total cereal production worldwide.

Amaranth

Amaranth is a cereal that is consumed mainly in Central America. This grain has several benefits, among which are the optimization of digestion and the increase in blood circulation.

Rice

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.

All types of brown rice, which is rich in B vitamins, are recommended.

Barley

This cereal is popular due to its high nutritional content. In addition, it is used to make milkshakes, bread and beer.

It has multiple benefits: it is used to treat asthma, arthritis, obesity, hypertension, constipation and some skin conditions.

Rye

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

Corn, along with wheat and rice, is one of the best known cereals. From this, various products are manufactured such as cornmeal, toasted corn flakes and popcorn.

Wheat

This cereal is produced in temperate zones, such as Australia, North America, Europe and New Zealand.

A wide variety of products are created with wheat, such as flour, bread, pasta, cookies or musli, among others. As with rice, it is recommended that the wheat be whole wheat.

Oatmeal

Oats are a cereal whose use began millennia ago. It is rich in proteins of high biological value, in vitamins and minerals, and in essential amino acids, such as leucine and thronin, which promote growth.

Usually, it is eaten for breakfast, and its consumption prevents constipation and promotes good cardiovascular health. It is advisable to opt for the integral alternative.

Health benefits of cereal consumption

Power source

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.

contain minerals

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.

prevent cancer

Eating whole grains decreases the chances of getting breast cancer. Also, some studies show that the consumption of products based on whole grains and cereals rich in fiber prevents colon cancer.

Prevents constipation and other disorders in the colon

Cereals contain fibers that contribute to the digestion process and prevent constipation, helping to keep the digestive system clean. Some grains, such as brown rice, have laxative properties.

Maintain blood sugar level

The fiber in cereals slows the rate of glucose secretion from food, which helps regulate blood sugar.

provide protein

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.

source of vitamins

Cereals have a high content of vitamin B. Very few cereals contain vitamin C, among which corn stands out. For their part, oils extracted from cereal grains are rich in vitamin E.

Characteristics of the plate of good food

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 already 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:

Vegetables and fruits: source of vitamins. They should be consumed in abundance and in variety.

– Legumes and foods of animal origin: These two elements belong to the same group due to the high protein content of both. It is recommended to limit the consumption of red meat, processed meat, bacon and cheese. Instead, the consumption of beans, nuts and fish is promoted.

Cereals and tubersThey are a source of energy. According to this guide, the consumption of whole grains and products derived from them, such as brown rice, whole wheat bread and pasta, should be increased. On the contrary, the consumption of refined grains, such as processed rice and white bread, should be reduced.

In addition, healthy fats and water are included. The good eating plate recommends the use of vegetable oils, such as olive or canola. It also advises limiting the consumption of butter and trans fats.

References

Healthy Eating Plate & Healthy Eating Pyramid. Retrieved from hsph.harvard.edu.
Healthy Eating Plate. Retrieved from health.harvard.edu.
Healthy Eating Plate vs. USDA’s MyPlate. Retrieved from hsph.harvard.edu.

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