Porridges are traditionally considered an excellent choice for breakfast, but in reality, the situation is more complex. Semolina, often perceived as a caloric product, can turn out to be quite an acceptable option.
Some people have disliked porridge since childhood, while others cannot imagine their morning meal without it, reports Doctorpiter. There is also an opinion that any porridge for breakfast is the healthiest and most correct choice.
So, what is better to choose for breakfast — semolina or oatmeal? What additives can help make breakfast more nutritious? These questions are answered by dietitian Albina Komissarova on her Telegram channel.
Caloric Deficiency
According to the doctor, recently there have been opinions on social media that neither semolina nor oatmeal is suitable for the morning meal, as these products can cause insulin spikes. But what is the real situation?
As for oatmeal, this product is definitely beneficial. Especially if you choose long-cooking oatmeal: it is rich in fiber, which positively affects digestion.
However, some people note that oatmeal does not provide a lasting feeling of fullness. This is because oatmeal itself is not very caloric and also contains insufficient amounts of protein and fats. By adding foods rich in these macronutrients to your bowl, you can make breakfast more filling. Or simply skip oatmeal for breakfast if it does not satisfy your appetite.
As for instant oatmeal, it contains less fiber and B vitamins, so it also will not provide a lasting feeling of fullness. However, as Komissarova notes, there is no reason to condemn this product: if you occasionally want instant oatmeal and get fiber from other sources, it can be safely consumed without worrying about health.
It is only important to choose options with minimal added sugar.
Add a Sandwich
The semolina porridge familiar to us from childhood is essentially highly refined wheat. It contains very few dietary fibers, so shortly after such a breakfast, you will feel hungry again.
However, this does not mean that you should completely give up semolina if you like it. Typically, two tablespoons of semolina are used for a serving, which amounts to only 130 calories. If you add a glass of 2.5% fat milk, that adds another 135 calories. And if you add 10 grams of butter and a spoonful of sugar for flavor, that adds another 100 calories.
In total, that results in 365 calories, which is quite low for breakfast, even if you are on a diet. Therefore, it is worth adding a sandwich or eggs to make the meal more filling.
