Calorie content of buckwheat, potatoes and millet – which one is healthier?

Adherents of a proper and healthy diet, as well as those who are on a diet, are often interested in which cereal is lower in calories and at the same time more healthy.

Potatoes contain a minimum of fats and fast carbohydrates; their proper consumption does not interfere with weight loss. The low calorie content of boiled buckwheat is compensated by a rich supply of minerals: there are almost 2 times more of them than in other types of cereals. Millet contains a lot of carbohydrates, so its nutritional value is high.

In the article we will tell you what is healthier in the end and what is the calorie content of potatoes, buckwheat and millet.

Chemical composition

Carbohydrates are the main component of buckwheat. They make up about 20% of the mass of cooked cereals. It contains protein (13.5%) and various minerals.

Buckwheat is a rich source of fiber (56% DV), boron (1043%), silicon (400%), manganese (88%), copper (66%) and magnesium (61%).

One of the valuable qualities of cereals is its high content (1.9–2.5%) of phytonutrients, in particular flavonoids. 100 g of buckwheat contains 16.7% essential and 11.7% non-essential amino acids:

• valine - 25%;
• isoleucine - 21%;
• leucine - 15%;
• threonine - 16%;
• tryptophan - 14%;
• phenylalanine - 15%;
• glycine - 22%.

The product is rich in vitamins E, PP, K, group B.

Potato tubers contain carbohydrates, including sugars, starch and plant fibers. The chemical composition and nutritional value vary depending on the conditions and shelf life of the vegetables: at a temperature of about +5°C, enzymes break down starch into glucose, which makes potatoes sweet.

Main macro- and microelements in tubers (per 100 g):

• potassium - 23% of the daily value;
• silicon - 167%;
• boron - 164%;
• vanadium - 373%;
• iron - 16%;
• cobalt - 50%;
• lithium - 77%;
• manganese - 16%;
• copper - 14%;
• rubidium - 500%.

They contain vitamins C, K, and group B.

Important! Potatoes contain toxic compounds - glycoalkaloids, of which solanine and hakonine are common.

Millet - source of many minerals, including:

• silicon (251%);
• magnesium (31%);
• phosphorus (34%);
• boron (326%);
• iron (28%);
• manganese (63%);
• copper (47%).

Millet has a high protein content (about 14% of the daily value), omega-3 (12%) and omega-6 (20%) fatty acids. The cereal contains vitamins PP, group B.

The nutritional value

The table shows the glycemic index, as well as the content of dietary fat and calories per 100 g of product.

The glycemic index of potatoes depends on the method of their preparation: for mashed potatoes it is 90 units, for tubers “in their jacket” or peeled - 65–70, for fried dishes - 80.

Interesting. What has more calories - potatoes or buckwheat? Boiled tubers contain 80–85 kcal per 100 g, fried in vegetable oil with onions - 125 kcal, in the form of puree - 97 kcal. There are 110 kcal per 100 g of boiled cereal.

The most nutritious of the compared products is millet. For this, the typical serving size is 1 cup, which contains 756 calories (38% of the daily value).

What's best for losing weight

When losing weight, do not completely give up potatoes - they are consumed boiled without salt and oil. There are diets based on it.

Buckwheat helps you lose weight thanks to complex carbohydrates, which are slowly absorbed, and satiety occurs faster. The body does not receive the required amount of calories and after 3 days it begins to break down the accumulated fat in order to get enough energy.

Millet is often used for weight loss, as it perfectly satisfies hunger. Eat grains in moderation.

Beneficial features

What is healthier - buckwheat or potatoes? This can be judged based on their merits.

The cereal is rich in nutrients and does not contain gluten. Its main properties:

• improved digestion;
• strengthening the immune system;
• normalization of the cardiovascular system;
• control blood sugar levels.

Potatoes improve digestion, lower cholesterol and blood pressure, strengthen the immune system, and maintain water balance. Besides:

• carbohydrates in tubers are easily digested and improve digestion;
• flavonoids, carotenoids and phenolic acids neutralize the activity of free radicals;
• Resistant starch is not broken down but serves as a source of nutrients for beneficial bacteria in the gut.

Millet removes toxins from the body, prevents kidney and liver diseases, maintains muscle health, and also:

• increases the effectiveness of insulin in the body and helps avoid the development of diabetes;
• due to the high fiber and protein content, it keeps you feeling full longer;
• prevents iron deficiency in the body;
• helps in the treatment of gastrointestinal disorders;
• Quercetin and pantothenic acid have antioxidant properties and support the immune system.

What is healthier in the end, buckwheat, potatoes or millet? Tubers contain more vitamins than cereals. The latter have a higher percentage of amino acids.Therefore, all foods are added to the diet, consumed in moderation, and if there are no contraindications.

Harm and contraindications

Main contraindications to consuming buckwheat:

1. Allergy: buckwheat can cause skin rash, runny nose, asthma and a severe drop in blood pressure, itching, swelling and difficulty breathing.
2. Diabetes: The product lowers blood sugar levels.

Contraindications for eating potatoes:

1. Tubers have a high glycemic index - they cause a sharp and rapid increase in blood sugar levels, which causes the pancreas to secrete large amounts of insulin. Therefore, the vegetable is not eaten if you have diabetes.
2. Excessive consumption of potatoes in people with severe renal impairment leads to hyperkalemia.
3. Fried vegetables harmful to digestion.
4. If the rules and shelf life of potatoes are violated, a toxic substance appears in their skins solanine. The glycoalkaloid is dangerous in large dosages.

Harm from millet:

1. Cereals contain goitrogens - substances that interfere with the production of thyroid hormones by the thyroid gland. Millet is excluded from the diet in case of hypothyroidism and iodine deficiency in the body.
2. Wheat porridge should not be eaten during exacerbation of gastritis.

Nutritionist opinion

Buckwheat is one of the healthiest porridges. It is rich in protein, so those who do not eat meat and fish are recommended to include cereals in the menu more often. It contains a lot of iron, potassium and magnesium, which are important for the functioning of the cardiovascular and nervous systems.

Millet porridge is useful for residents of large cities and areas with unfavorable ecology. The elements contained in cereals bind heavy metal ions and remove harmful substances from the body.

Excessive consumption of potatoes and their products leads to weight gain.But in moderation, vegetables cooked with a minimum of oil and spices will only bring benefits.

Conclusion

Buckwheat is rich in antioxidants, minerals and amino acids, and contains up to 135% of the daily value of phytosterols, which normalize blood cholesterol levels. When consumed in moderation and properly prepared, potatoes perfectly complement the diet: they contain many microelements and vitamin C. Millet is rich in omega-6 fatty acids and B vitamins.

We recommend including each of the cereals in your diet: the main thing is to do it in moderation and take into account possible contraindications.