Is it possible to eat cereals when losing weight: the expert told which ones to choose. But the usefulness of some cereals is greatly overestimated when it comes to the period of weight loss..

Trainer Yuri Popko told about which cereals are the most useful and which should be abandoned on his Instagram page..

Are cereals useful for weight loss “Cereals are one of the most affordable products. And you definitely don’t need to be an oligarch to allow yourself to eat healthy, because the rule “more expensive means better” does not apply to cereals.. But rather the opposite, ”says the expert..

Popko offers to figure out which cereals are healthy and how to cook them properly so that they do not lose nutrients.

“In cereals, we are primarily interested in carbohydrates - they give us quick energy. It is important that carbohydrates are not simple, but complex, since the latter do not give sharp insulin spikes.. For this, the cereal should be processed at a minimum and crushed as little as possible, ”explains the trainer.

It is also valuable that cereals contain proteins and trace elements that are in the shell. And they are rich in fiber, which is good for our intestines..

Which cereals have the least benefit “Some people may have an individual intolerance to gluten, which is found in wheat, rye, barley and can be in oats. Healthy cereals do not include fast food cereals - this is food garbage, it has a lot of sugar, ”says Popko.

He also named the top 3 least useful cereals for a weight loss period - semolina, white polished rice and corn grits.

“In their defense, I’ll add that these cereals saturate for a long time. Therefore, if your goal is to “cram”, then you can eat them, but not often, ”explains the trainer.

At the same time, Popko notes that the method of preparing porridge is also important, because even the most healthy porridge can be spoiled..

“If you boil the cereal, then the glycemic index will be higher - that is, we will make simple carbohydrates from complex carbohydrates.. Try to cook in such a way that each grain is intact, and not falling apart, ”the expert advises.

Cereals contain a lot of iron, but if you cook them in milk, calcium in its composition neutralizes iron.

What cereals are the most useful “Although buckwheat and lentils are not cereals, they should be on this list.. In the first place in terms of the amount of protein - lentils, then comes oatmeal. But in terms of the number of amino acids - lentils, oatmeal and buckwheat, in terms of fiber - barley groats and pearl barley, ”says the coach.

If you like rice, then take unpolished rice, it is also called "

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