Corn grits are a fairly versatile product from which you can prepare a variety of delicious dishes, which are also useful. To make sure of this, you need to find out about the calorie content and nutritional value of the well-known corn porridge.

Calorie content

Dishes made from corn grits are prized in cuisines various countries thanks to the taste properties and rich set of valuable substances in the main ingredient - corn. A long time ago, corn grits were used as bread; they were not much different from wheat or rye. The taste and quality of the product depend on the method of processing the cereal. He is also responsible for maintaining nutritional value.

The following types of grain are found in stores:

• polished (grain size 5 types);
• crushed (fine grain);
• ground into flour;
• whole (used for popcorn, breakfast cereal).

Despite the fact that corn porridge is a fairly high-calorie dish, it never ceases to be very healthy, even on a diet menu. The number of calories depends, first of all, on what liquid component the porridge is cooked on and what is subsequently added to it. Let's look at the three most common options for preparing boiled cereal.

Cooked porridge with milk contains about 185 calories per 100 grams. Classic recipe requires 160 g of cereal, 0.5 cups of milk and the same amount of water. On average, one serving will be about 300 g, which contains 1.9 g of fat, 119 carbohydrates and 13.2 protein. As a result, such a serving of corn porridge is equal to 600 calories. To make milk-based porridge tastier, add a piece of butter and sugar to taste.

Corn porridge with water without added sugar and oil is dietary - 100 g of the product contains only 90 calories. This recipe is perfect for those who want to lose weight and burn fat quickly. If the amount of water prevails over the cereal, it will turn into a very liquid porridge, which will reduce the calorie content even more. True, the taste of such a product is questionable. One serving weighs approximately 220 g (cereal 50 g, water 240 ml) and contains 0.70 fat, 40 carbohydrates and 5 proteins. The calorie content of a serving is 206 calories.

Porridge with butter and sugar, cooked in water, will contain about 140 calories per 100 gram serving, with pumpkin added to this recipe - 193 calories; popcorn and popcorn flakes average 360 ​​calories.

Composition, nutritional value and glycemic index

It’s not for nothing that corn porridge is called the queen of porridges. Not only its pleasant taste and aroma made it the best, but also its rich biochemical composition with many essential vitamins and minerals for the human body.

The nutritional value of the dry product is about 340 calories per 100 grams. Among them are 8.4 g of protein, 76 g of carbohydrates and 1.3 g of fat.

A dish made from corn grits is famous for its small but very significant content useful substances, without which the proper functioning of the body is impossible. Contains:

• B vitamins (B1, B2, B6, B9);
• zinc;
• beta-carotene;
• chromium;
• cobalt;
• iron;
• niacin (PP);
• copper;
• manganese.

This porridge benefits literally everyone, it can be added to the diet of infants, it is completely safe for allergy sufferers and people with gastrointestinal problems. Thanks to the fiber content, the body is cleansed of toxins and waste. Regular consumption will provide you with strong immunity, trigger the renewal of cellular tissues, and reduce the risk of various types of inflammation, including cancer cells.

Despite great benefit corn porridge, you should consume it carefully: GI ( glycemic index) of the product can exceed 70 units. This number increases by adding, for example, sugar and butter to the porridge; this also applies to milk porridge - in this case it is better to refrain from any additives, only milk.

To significantly reduce the indicators, you can sweeten the porridge with fructose, stevia or maple syrup.

If you want to correctly plan your diet by including this porridge in it, be sure to take into account the calorie content and energy value(KBZHU) per 100 g of product. Remember, the indicators depend on the cooking and processing method.

• In raw cereal: 8.2 g protein, 1.1 fat, 70 g carbohydrates. The result is 326 kcal.
• Boiled in water: 2 g protein, 0.4 g fat, 19 g carbohydrates. Exactly 85 kcal.
• In dairy: proteins - 3 g, carbohydrates - 13 g and fats - 2.5 g. Total: 105 kcal.

Can it be included in a diet for weight loss?

Undoubtedly, corn porridge is ideal dietary option breakfast, lunch and dinner. But we are talking specifically about cooking exclusively with water. Milk and other sweet ingredients will increase calorie content and GI, which will slow down the fat burning process.

You can safely add fresh fruits, vegetables, boiled meat and herbs to this dish. Such a meal will be very appetizing, and most importantly, satisfying. Your body will be saturated with all the vitamins and minerals it needs, which is an integral part of the diet. You will not feel hungry for a long time, and every meal will be pleasant and unlimited. After all, the diet, first of all, should be healthy.

See the recipe for making corn porridge below.

Corn is famous for its versatility. It is loved boiled and canned, added to salads, flakes are made from it, and corn grits are used in baking bread, flatbreads, buns, cookies, it is added to casseroles and stuffed into pies. But a special place among these corn dishes is occupied by corn porridge, the beneficial properties and harms of which have been known since the times of the Aztecs and Mayans.

This porridge is popular all over the world, but in Russia it is not often seen on the table. For some reason, corn porridge has not caught on in our country, although stores have no shortage of this cereal. And the abundance useful properties, in which corn porridge is superior to wheat or rye dishes, as well as its minimal calorie content and positive effect on the figure, only increase the misunderstanding of why we don’t like corn porridge?

Perhaps the culprit is the lack of awareness among the population about this amazing product. Therefore, now we will talk about the composition, benefits and harms of corn porridge.

In its raw form, the calorie content of corn grits is quite high - 326 kcal per 100 g of product. If you boil it in water, the calorie content of 100 g of the resulting porridge will be only 78 kcal, in milk without butter - 120 kcal.

But the calorie content of corn flakes is high - as much as 365 calories per 100 g of product.

The energy value of 100 g of corn porridge is:

• 8.3 g protein
• 1.3 g fat
• 71 g carbohydrates
• 5 g fiber

What is the composition of corn porridge?

The value of corn grits is not only in its pleasant taste, but also in its biochemical composition, thanks to which it received the name “queen” of porridges.

It contains many vitamins - retinol, beta-carotene, niacin, biotin, tocopherol, folic and pantothenic acid, pyridoxine, thiamine, riboflavin.

The mineral complex is also impressive - calcium, magnesium, copper, boron, potassium, phosphorus, silicon, manganese, nickel, iron, sodium, sulfur, zinc, chromium, cobalt, molybdenum.

Corn porridge contains vegetable proteins, arginine, tryptophan, histidine, lysine, cysteine, and unsaturated fats (arachidonic, linoleic and linolenic acids).

Thanks to this composition and the absence of gluten, corn porridge belongs to the class of low-allergenic products, which makes it recommended for use in baby food and the diet of people with celiac disease (gluten intolerance).

It cannot be emphasized enough that the benefits remain in heat-treated cereals.
All vitamins, substances and minerals enter directly into the body along with the porridge. That is why it is so popular among Europeans and Americans, who consider it one of the main dishes.

Consumption of corn porridge helps:

• remove bad cholesterol and fats,
  preventing a number of cardiovascular diseases;
• speed up metabolism;
• eliminate intestinal slagging, remove toxins and decay products;
• normalize the functioning of the gastrointestinal tract;
• maintain the beauty of hair and nails;
• make the skin elastic and healthy;
• improve brain activity, increase the ability to concentrate and remember;
• recharge your batteries and feel alert all day;
• stop aging;
• resist viruses and infections;
• neutralize the effects of free radicals;
• increase hemoglobin;
• prevent age-related memory impairment and the development of Alzheimer's;
• work efficiently nervous system, preventing the development of neurological diseases and depression.

When you can’t eat corn porridge, contraindications

The dangers of corn porridge are also known, so it’s worth starting to consume it
only after carefully studying all its contraindications. There are not so many of them in this product:

1. The main thing you should know is that corn porridge belongs to the category of high-glycemic foods. Its glycemic index is 70 units. After heat treatment, this figure increases. It also depends on the size of the grains - in the smallest grains the glycemic index will be much higher. This indicates the increased ability of the product to convert into glucose when ingested. Diabetics should be careful when consuming corn porridge and all dishes based on it.
2. Excessive consumption of corn porridge is not recommended for people with increased blood clotting ability.
3. If you are losing weight or have a poor appetite, you should also exclude porridge from your diet - it is low in calories and quickly fills you up, so there will be no benefit from it in such cases. If you are underweight, they prefer high-calorie foods.
4. For stomach ulcers, gastritis, and diseases of the duodenum, it is worth minimizing or even eliminating corn porridge, especially during exacerbations.

And remember: in order for corn porridge to bring you only benefits, consult a specialist about the possibility of consuming it personally.

If you have the slightest doubt or negative reactions of the body, you should consult a doctor!

Video on this topic:

Corn porridge - delicious dietary dish, the use of which improves health and improves emotional condition person. It contains vitamins A, C, E, groups B and K, as well as macro- and microelements: potassium, phosphorus, cobalt, etc. In Russia, porridge is not as popular as in Latin American countries. However, in terms of its properties, it is in no way inferior to the cereals familiar to Russian people - buckwheat, rice, oatmeal.

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A group of scientists from America conducted an experiment. Its results led to the conclusion that regular consumption of corn grits prevents the onset of senile dementia - Alzheimer's disease. Cereals also have a beneficial effect on the nervous and cardiovascular systems and accelerate the process of losing weight.

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Corn grits: composition and KBZHU

Corn is a cultivated plant, a representative of the cereal family. For the human body, it is a valuable source of complex carbohydrates, since its composition is dominated by starch and dextrins (69.6 grams). Corn grits are also rich in vitamins and minerals that the body needs to maintain normal functioning. The composition of corn grits is discussed in detail in the table below.

When planning your diet, it is important to consider calorie content and nutritional value(BJU) corn grits per 100 grams, depending on the method of its preparation.

Beneficial features

Health benefits of corn grits for adults:

1. 1. The fiber in its composition cleanses the walls gastrointestinal tract from the remains of undigested food and has a stimulating effect on intestinal motility. The human body, cleansed of toxins, better absorbs the vitamins and minerals that come with food. It has been proven that regular consumption of foods that contain dietary fiber can improve the functioning of the digestive system and get rid of constipation.
2. 2. Antioxidants block the production of free radicals, preventing the formation of cancer cells. Their presence in the human body reduces the risk of cardiovascular diseases and slows down the aging process.
3. 3. When diabetes mellitus doctors recommend including porridge in the diet, since complex carbohydrates its composition slowly increases blood sugar levels, preventing its sharp jumps.
4. 4. The dish effectively satisfies the feeling of hunger. Therefore, nutritionists advise eating it for weight loss.
5. 5. Porridge made from corn semolina or cereal saturates the body with energy for the whole day. This property is especially valued by athletes and people leading an active lifestyle.
6. 6. Corn grits are included in the diet of pregnant women. It saturates the expectant mother’s body with vitamins and minerals that take part in the formation and growth of the fetus. And thanks to its low calorie content, it helps a woman control her weight.



For children

Corn porridge does not contain gluten - a complex protein that provokes an allergic reaction. Therefore, it can be introduced into the child’s diet after consultation with the attending physician.

If the baby's body responds normally to new food, in a week the volume of porridge can be increased to 150 ml. The recommended rate of consumption of liquid porridge is 1–2 times a week.

Beneficial properties of the dish for the child’s body:

1. 1. Gently cleanses the intestinal walls, promotes easy bowel movements.
2. 2. Provides the growing body with energy.
3. 3. When consumed regularly, it strengthens the immune system.
4. 4. Provides the body with silicon, a deficiency of which leads to eye diseases, abrasion of tooth enamel and frequent headaches.



Contraindications

In some cases, corn grits can be harmful to human health. Before introducing it into your diet, you should familiarize yourself with the contraindications:

• Ulcerative diseases of the stomach and intestines.
• Blood clotting disorders.
• Thrombophlebitis.
• Tendency to diarrhea.

Corn porridge with butter

There are many recipes and methods for preparing corn porridge. It can be boiled on the stove, cooked in a slow cooker or microwave oven. Below is a recipe for making delicious nutritious porridge with butter.

• corn grits - 1 cup;
• water - 2 glasses;
• butter - 50 g;
• salt - to taste.



Step-by-step preparation:

1. 1. Rinse the cereal under running water, having first removed all debris from it.
2. 2. Pour water into a saucepan and bring it to a boil. Pour the cereal into boiling water and add salt. Add gas and, stirring constantly, bring the porridge to a boil. Then cover the pan with a lid and cook the cereal for 30–40 minutes over low heat until cooked.
3. 3. Cut the butter into cubes and add it to the boiled cereal. Mix the dish thoroughly and place in a warm room for 60 minutes. It is advisable to wrap the pan with a warm blanket or towel.

You can serve the porridge with herbs, fresh or stewed vegetables, or meat dishes.

Diet porridge with pumpkin

List of required ingredients:

• pumpkin - 150 g;
• corn grits - 50 g;
• water - 125 ml;
• milk - 150 ml;
• granulated sugar - 1 tsp;
• salt - to taste.



Step-by-step preparation:

1. 1. Wash the pumpkin, remove seeds and skin. Cut the pulp into small cubes.
2. 2. On butter Fry the pumpkin over medium heat for 5 minutes. Then pour half the milk into the pan and reduce the heat.
3. 3. Pour water into the pan, add cereal, salt and sugar. Mix all ingredients. Cook the cereal for 5-6 minutes over low heat with the lid closed.
4. 4. Mash the fried pumpkin with a fork or chop using an immersion blender. You can set aside a couple of pieces of pumpkin to garnish the finished dish before serving.
5. 5. Combine porridge, chopped pumpkin and remaining milk in a saucepan. Cook over low heat with the lid closed for 10 minutes.

Decorate the finished porridge with pumpkin cubes, dried fruits or nuts. You can also top it with honey.

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Corn porridge for weight loss is an inexpensive and enjoyable way to adjust your body in short time. It is especially relevant for those who love sweet, creamy dishes, because this is exactly the product they will be eating.

Corn porridge: beneficial properties

Corn grits are rich in a wide range of essential substances, including vitamins A, B, E, PP and minerals such as silicon, iron and others. In addition, porridge is a source of fiber and beneficial amino acids - lysine, tryptophan.

Corn porridge is very well digestible, does not cause allergies and has no contraindications for consumption, this is why corn porridge is useful for both adults and children.

Its remarkable composition allows it to have an excellent effect on the functioning of the stomach and intestines, allowing you to cleanse them from the inside, as well as normalize digestive functions and eliminate the processes of putrefaction in the intestines. As a result of such cleansing, you restore your metabolism and effectively lose extra pounds.

In addition, corn grits help remove fat, toxic substances and waste from the human body, which will make you not only lose weight, but also improve your health overall.

Calorie content of corn porridge

Corn grits are high in calories: 337 calories per 100 grams. However, when you boil it, it swells 4 times. Thus, porridge with water has 67 kcal, and with 2.5% milk it is already 109. If you take water and milk in half, the figure will be approximately 88 kcal. Of course, for weight loss milk option won't do.

Corn porridge for weight loss

To lose weight in this way, you need to arrange a mini-diet for yourself and eat a portion of porridge three to four times a day for 3 days in a row. In addition, you need to take vitamins and drink 2 liters of water a day. This way you will cleanse your body and be ready for further weight loss.

Cooking corn porridge

Cooking corn porridge in water is a troublesome task; it can burn every now and then. In this regard, before cooking, it is recommended to either heat the cereal in a frying pan without oil, or pour hot water and leave for a couple of hours.

Consider a popular recipe for corn porridge with milk. For one glass of cereal, previously soaked or calcined, you need to take 2 glasses of milk and two glasses of water (that is, the proportion is 1:4). You can make porridge entirely with milk - but then it is better to choose low-fat or 1.5%. Dip the cereal into boiling milk, place over medium or low heat and cook for about an hour, stirring occasionally with a wooden spatula.

Boiled corn grits rich in vitamins and minerals such as: vitamin B6 - 12.5%, vitamin H - 13.2%, phosphorus - 13.6%, iron - 15%, cobalt - 45%, manganese - 20%, copper - 21% , molybdenum - 16.6%, chromium - 45.4%

Benefits of boiled corn grits

• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite and impaired skin, development of homocysteinemia, anemia.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates metabolic enzymes fatty acids and folate metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of cardio-vascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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