Healthy groats ... Everything you need to know about this product

Oct 19, 2022 Michał Pelc

Groats has been a guest product on our tables for years. Until some time ago it enjoyed moderate popularity - it was not the most frequently chosen addition in heavy Polish cuisine - apart from barley and buckwheat, of course. It's a pity. Currently, we have many types of groats on the market and we have been rediscovering this product for some time. After all, this is a way to make light and tasty dishes. It is worth including them in your daily diet if you want to prepare wholesome and healthy meals. Here is a short text about which groats are worth choosing and why.

The most famous groats are made of barley, wheat, millet, maize and buckwheat grains. They are used to make buckwheat, barley, corn, semolina, millet and oat groats. They contain a lot of magnesium, zinc, iron, potassium, phosphorus and B vitamins . The average porridge has a lot of calories, but it is great filling due to the high content of easily digestible starch. In addition, we can also find a lot of vitamin E, known as the elixir of youth.
The list of benefits of eating groats is not over yet. The popular buckwheat also contains a lot of protein, it is delicate and easy to digest. Buckwheat grains accelerate metabolism, lower the level of bad cholesterol. A lot of good can also be said about couscous. This variety comes from Moroccan cuisine, but it perfectly suited our culinary tastes. It is prepared easily and quickly . It is nutritious, neutral in taste, so it can be a base for salty and sweet dishes. Barley groats, in turn, have a lot of vitamin PP, responsible for the condition of our hair and skin.

What about calories?

Healthy groats should not be missing from the menu of people who are slimming or following cleansing diets. Groats are much more nutritious than pasta, potatoes or rice. They are easy to digest, and due to the fiber content, they perfectly regulate metabolism and accelerate the excretion of toxins . Most groats have a low glycemic index, which means that after eating a meal of groats, energy is released for a long time, giving us strength to work. This prevents hunger attacks, and provides a lot of vitality and improves the general condition of the body in the long term.

The caloric value of groats is similar:

100 grams of dry product is an average of 340-390 kcal. Oat groats are more caloric because they have more fat. The good news, however, is that when cooked, grits significantly expand in volume. One hundred grams of dry grits, after cooking, gives about 300-400 grams of the finished product, so its calorific value is de facto lower.

At home and at work

Which grits is the best? The answer is simple. The one we eat the most. All groats are healthy and filling.

  • Nutritionists, however, recommend coarse-grained groats, e.g. buckwheat, which is made from whole grains, along with the husk, rich in fiber.
  • Millet is recommended for people suffering from deficiencies, because it has the most mineral salts and vitamins.
  • In turn, semolina, as well as couscous and corn, are easily digestible, so they are especially suitable for people who have stomach or intestinal problems. They are indicated for convalescence and for young children. Semolina also relieves diarrhea, because it has slightly constipating properties.


An undoubted advantage is the fact that we can prepare the groats in advance and, if necessary, remove the finished semi-finished product , gaining valuable minutes when preparing a wholesome and healthy meal. Porridge salads taste great both hot and cold, so you can also prepare them in advance and take them to work or to the university for a quick lunch. Such a meal is a great alternative to fast food.

Check out the BIO groats available in our store:

Bulgur BIO groats
BIO millet groats

Buckwheat groats BIO

What to start with?

Even beginners should be able to prepare a salad of couscous, avocado, sun-dried tomatoes and salmon. Buckwheat tastes great when fried with garlic slices, onion and Parma ham.

Barley groats can delight you with their taste when you enrich them with chicken, feta cheese and add diced colorful fresh pepper. The meat can also be replaced with tuna, or serve only porridge with cooked vegetables and season it with herbs.

Also popular dumplings go well with buckwheat and cheese. Groats will also change the stuffed cabbage. They don't always have to be made with rice. It can be successfully replaced with groats.

The taste of the dishes, types of spices and groats used will depend on your preferences and culinary habits. Groats should stay on our tables for good : they do not contain dyes, aromas, preservatives, and still can be stored for a long time. To diversify the menu, you can use exotic groats from time to time: bulgur, quinoa, amaranth. Cooking with groats is the easiest thing in the world. It is enough to put the groats in the water and in a few minutes we have our dinner ready.

Do you know that:

• Buckwheat, due to its high magnesium content, is especially recommended for people with an active life. It also helps people who lead a stressful lifestyle and suffer from insomnia.
• Eating buckwheat has a similar effect to red wine. It strengthens the body, increases immunity, has antibacterial properties and slows down the aging process.
• If you want to encourage your child to eat groats, remember that the example comes from above. We start introducing new foods with one teaspoon. At the beginning, the most important thing is that your child just wants to try it.
• To get rid of bitterness, you can rinse the groats for 2-3 minutes on a sieve under running water before cooking, or soak for an hour and change the water before cooking.
• Millet with fruit for breakfast is the perfect, energizing breakfast for chilly autumn mornings.
• To satisfy your hunger, you only need a serving of buckwheat the size of a tennis ball.

Check also our other entries:

Couscous - what is it, how is it made, how to cook it?

How to cook loose buckwheat?

Millet cutlets - vegan

More entries

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