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What Are Cereals?
Cereals are processed grains from which the inedible parts are removed and some of these are broken into small pieces. Cereals are rich in carbohydrates, vitamins, protein, minerals, and many other nutrients. The term cereal was derived from Ceres, who is the Roman goddess of agriculture.
Today, cereal food is one of the most sought breakfast cereal options across the world since it can be quickly prepared and has high nutritional value. Many ingredients such as milk, grains, sugar, fruits, mixed nuts and berries are used to enrich the cereal. If you want to choose only the healthiest types of cereals, you have to go for the ones with whole grains and avoid extra sugar.
If you have a heart condition or diabetes, you should prefer having whole grain cereal products as it is higher in fiber as compared to refined grains. And if you want to add protein and calcium to your meal, you can add yogurt or milk to your cereals.
Different Types of Cereals List with Benefits
Cereals come in great varieties. Here are the different types of cereals examples mentioned below:
- Wheat
- Rice
- Oats
- Barley
- Quinoa
- Millet
- Rye
- Sorghum
1. Wheat
It is one of the most important crops in the world. It is a source of protein and dietary fiber. Wheat is mostly used for making bread, chapatis, and other baked goods in India. Wheat is harvested and once it is ripe, it is threshed so that the chaff is removed. The wheat kernels are ground to make flour and then it is used for making various types of food items.
Benefits of Wheat:
- Helps in digestion
- Rich in nutrients that are healthy for the heart
- Lessens the risk of obesity
2. Rice
Rice is a staple food not only in various parts of India but the world as well. It is one of the most significant in the cereals list. It is a gluten free meal and you will feel full for a long time after having it.
Benefits of Rice:
- Rich in nutrients
- Anti-inflammatory
- Provides instant energy to the body
3. Oats
Oats or oatmeal is one of the cereals in India that is usually consumed as porridge. They are available in a variety of forms including steel cut, instant and rolled oats. Also, they can be eaten in various ways. The bran and endosperm layers of the oat grain contain soluble fibre called beta-glucan, which is naturally abundant in oats. You can in fact choose gluten free oats to get the best possible nutritions and quality.
Benefits of Oats:
- Boosts weight loss
- Helps in preventing constipation and enhances digestion
- Good for people who have diabetes
4. Barley
Barley is one of the cereals names that is quite famous in India. Barley can be grown at the same temperature as wheat. As a matter of fact, Barley is as much sought-after as wheat and rice in India.
Benefits of Barley:
- Helps in weight loss as you feel full for a longer time
- Reduces the risk of heart ailments
- Reduces cholesterol level
5. Quinoa
If you are looking for cereals that are rich in protein, then you must choose quinoa. To fulfill the RDI of proteins, you can have just one full bowl of quinoa and that will be enough.
Benefits of Quinoa:
- Helps in preventing heart ailments
- Regulates blood sugar
- Good source of iron and protein
6. Millet
Millets are loaded with several types of nutrients. Millets are a great source of protein, minerals, vitamins, and fiber. This cereal does not need a lot of water or fertile soil to grow. Additionally, choosing millet muesli will give you significant levels of protein and fibre.
Benefits of Millet:
- Aids in weight loss
- Reduces risk of heart diseases
- Regulates blood sugar levels.
7. Rye
Rye flour is substantially denser than wheat flour because it contains less gluten. The sourdough process is used to make traditional rye bread, which has a mildly sour flavor. When compared to other grains, rye is exceptional since both its endosperm and bran have substantial fibre content. As a result, rye products often have a lower glycemic index (GI) than wheat and other grains.
Benefits of Rye:
- Lowers the risk of constipation
- Suitable for people with type 2 diabetes
- Lowers the high cholesterol levels
8. Sorghum
Jowar, also known as sorghum in English, is frequently referred to as the “new quinoa” because of its whole grain goodness and gluten-free status. As people turn away from refined flour products, which are not thought to be nutritious, the ancient grain, a member of the millet family, is seeing a comeback. The high nutritional value of jowar makes it a desirable grain for health.
Benefits of Sorghum:
- Prevents growth of cancerous tumors.
- Good for people suffering from celiac disease
- Keep body’s calcium levels stable.
Now that we know how helpful cereals are for our overall health, we must add them to our regular diet.
