What is the difference between whole grain vermicelli and regular vermicelli? Caloric content and chemical composition. Benefits and harms when consumed. What kind of dishes can you cook? How to lose weight with a healthy product?
Whole grain vermicelli is a fine stick-shaped food product made from crushed, but not threshed, grains. When preparing flour, the amniotic membrane and endosperm are not removed. Wheat, rice, rye and other cereals can be used as raw materials. The color of such vermicelli is dark, and the taste is less delicate.
Composition and calorie content of whole grain vermicelli
Despite the fact that nutritionists advise to lose weight with the help of whole grain paste, the nutritional value of products made from ordinary threshed flour and from crushed grains does not differ significantly.
The calorie content of whole grain vermicelli is 124 kcal per 100 g, of which:
- Proteins - 5.3 g;
- Fat - 0.5 g;
- Carbohydrates - 26.5 g;
- Dietary fiber - 2.8 g;
- Ash - 0.44 g;
- Water - 67.15 g.
Vitamins per 100 g:
- Beta Carotene - 0.002 mg;
- Vitamin B1, thiamine - 0.108 mg;
- Vitamin B2, riboflavin - 0.045 mg;
- Vitamin B4, choline - 10.7 mg;
- Vitamin B5, pantothenic acid - 0.419 mg;
- Vitamin B6, pyridoxine - 0.079 mg;
- Vitamin B9, folate - 5 mcg;
- Vitamin E, alpha tocopherol - 0.3 mg;
- Vitamin K, phylloquinone - 0.7 mcg;
- Vitamin PP - 0.707 mg.
Macronutrients per 100 g:
- Potassium, K - 44 mg;
- Calcium, Ca - 15 mg;
- Magnesium, Mg - 30 mg;
- Sodium, Na - 3 mg;
- Phosphorus, P - 89 mg.
Microelements per 100 g:
- Iron, Fe - 1.06 mg;
- Manganese, Mn - 1.379 mg;
- Copper, Cu - 167 μg;
- Selenium, Se - 25.9 μg;
- Zinc, Zn - 0.81 mg.
Digestible carbohydrates per 100 g:
- Mono- and disaccharides (sugars) - 0.8 g;
- Maltose - 0.3 g.
- Sucrose - 0.1 g.
Also in whole grain vermicelli:
- essential amino acids - 10 items, most of all leucine;
- nonessential amino acids - 8 substances, mainly glutamic and aspartic acid, proline and serine;
- saturated and polyunsaturated fatty acids;
- fatty acids - omega-3 and omega-6.
The data is based on a wheat grain product. But if crushed lentils, beans or rye are added to the flour, then the nutritional value increases. The amount of nutrients also changes. For example, rye noodles contain 0.3 mg of vitamin E.
When compared with pasta made from durum wheat, there is a significant difference only in the amount of dietary fiber - 2, 8/100 g versus 1/100 g. In all other respects, the composition differs slightly.
Useful properties of whole grain vermicelli
Nutritionists advise to abandon conventional pasta and switch to whole grains for recovery and weight loss. Indeed, such foods have a beneficial effect on the body.
The benefits of whole grain vermicelli, regardless of the type of raw material:
- Recovers organic costs quickly.
- Fills the stomach and takes a long time to digest, making it easier to tolerate food restrictions.
- Accelerates peristalsis and helps the body get rid of toxins and toxins due to the high content of dietary fiber, prevents the development of constipation.
- Reduces the risk of diabetes and cardiovascular disease.
- Stabilizes blood pressure.
- Lowers cholesterol levels and prevents the formation of cholesterol plaques in the lumen of blood vessels.
- Stops age-related changes.
- Strengthens bone tissue and helps muscle formation during sports, is an excellent supplier of protein.
Important! In people who eat 250 g of boiled whole grain vermicelli a day, the risk of ischemia is reduced by 25%.
Rye pasta quickly replenishes the body's vitamin and mineral reserves, supports the functioning of the optic nerve, and rice from rice prevents the development of kidney, bladder and prostate cancer. Buckwheat vermicelli made from unmilled grains stimulates the production of serotonin, the hormone of joy, and prevents the development of depression.
Diet changes have a beneficial effect on the skin. It is enough for girls to eat 2 times 200 g of such vermicelli a week, and the reproduction of male hormones androgens decreases, the development of acne is stopped.
It is recommended to introduce the product into the diet of children. Kids who eat the "right" vermicelli are more energetic and remember information faster.
When women who limit portions and switch to a low-calorie diet become irritable due to constant hunger, they have trouble falling asleep. A small portion of whole grain vermicelli will not provoke weight gain, if not overused, but it will help restore the stability of the nervous system and restore healthy sleep.
Contraindications and harm of whole grain vermicelli
When adding crushed grain pasta to the diet, the increased allergenicity of the product should be taken into account. Since in the composition of endosperm, the negative reactions of the body are more pronounced.
In addition, you should carefully read what is written on the package. As already mentioned, vermicelli is often made from a mixture by adding chopped rye, buckwheat or lentils to wheat flour.
To minimize the harm from whole grain vermicelli and reduce the likelihood of weight gain, it is recommended that you follow these guidelines:
- Cook for 2-3 minutes less than similar products made from wheat flour.
- Consume no more than 1 time per day, without spices, and if possible, do not add salt.
- Refuse sauces.
Product abuse can disrupt the balance of the microflora of the small intestine. For people with a history of peptic ulcer disease or gastritis, it should be cooked longer so as not to injure the mucous membrane.
When self-preparing flour for noodles, grain must be collected in an ecologically clean area. If the plant is harvested along the roads, then there will be no benefit from the product.
Do not use whole grain vermicelli for celiac disease - it has a high amount of gluten. The finer the pasta, the lower the glycemic index. In case of unstable work of the pancreas, a thin paste should be preferred.
Whole Grain Vermicelli Recipes
This type of pasta is combined with all kinds of food. Garnishes for meat, poultry and fish, casseroles and even salads are prepared from it.
Whole Grain Vermicelli Recipes:
- With garlic cream dressing … It is better to cook the dish from thin noodles so that the taste is delicate and you get the feeling that it “melts in your mouth”. Boil pasta, 100 g, 2-3 minutes, so that they are slightly harsh. Be sure to rinse. If this is not done, the contents of the plate will turn into porridge. A third of a glass of milk is poured into a steel ladle, put on the fire, and wait until it boils. Immediately add a clove of garlic, chopped or crushed, black pepper - to taste, salt and 3-4 tbsp. tablespoons of grated suluguni cheese. Everything is mixed and immediately removed from the heat, pour the sauce into the boiled noodles. Sprinkle with dill and parsley slices before serving.
- Salad … It is better to cook from "shells" or "spirals", but you can also use noodles. While the pasta, about half a glass, is boiling, the rest of the ingredients are prepared. Peeled, but not chopped, shrimps (the esophagus is pulled out before boiling) are mixed in a volumetric salad bowl - 350 g, fresh cauliflower - 250 g, disassembled into inflorescences, and finely chopped celery stalk - 100 g. Season with a mixture of wine vinegar and olive oil (both components are taken in equal amounts) and let stand for 10 minutes under the lid to let the juice stand out. Add parsley - a bunch, a few pieces of pickled cucumbers. Too much is not needed, before serving the salad, pepper, add lemon juice (1 tablespoon) and decorate with a strip of mayonnaise around the edges.
- Vermicelli casserole … Boil for no more than 2-3 minutes. It should be borne in mind that baking will take place in the future, and the pasta will become softer. Beat 2 eggs in a bowl, adding 1/2 tbsp. l. mayonnaise, add and add 2 tbsp. l. dried parsley. Lubricate the walls of the mold with vegetable oil, lay out the vermicelli, pour the egg-mayonnaise mixture. Bake in the oven at 200 ° C until golden brown.
- Sweet casserole … Beat cottage cheese in a bowl - 200 g, adding 3 tbsp. l. sugar, a bag of vanillin. Drive in 1 egg, pour in milk, half a glass, and mix thoroughly to make a delicate airy paste. Separately boil 200 g of vermicelli, without rinsing, discard in a colander. All mix, spread in a mold greased with butter. Bake at 180 ° C for at least 25-30 minutes. The casserole is tender and airy. To improve the taste, you can add ground walnuts and raisins to the dessert.
- Quick casserole … Boil the vermicelli until tender. Chop the tomatoes and grate the cheese, crush the garlic. Grease a frying pan with butter, spread a layer of tomato slices, cover with a lid and simmer over low heat for 3 minutes. Spread the vermicelli on the tomatoes, mix, drive in an egg and pour a layer of cheese on top. The fire is added and, as soon as the cheese has melted, remove the pan from the stove. Sprinkle with herbs before serving.
How to make whole grain noodles?
If the store doesn't have whole grain noodles, you can make your own.
How to make flour:
- Collect wheat, husk it yourself, rubbing it between your palms. Rinse several times under running water in a fine sieve.
- When the liquid becomes transparent, the grains are laid out in 1 layer to dry on a wooden board or baking sheet. It is necessary to constantly turn over so as not to get moldy. Best to dry in the sun.
- The dried grain is ground in a coffee grinder, food processor or grind in a mortar.
- Spread out the parchment and spread the flour. It must be thoroughly dried so that it does not stick to your hands. The product is stirred periodically.
When the flour is completely dry, you can knead the noodles dough. For kneading, an egg is driven into 1.5 cups of flour and diluted with milk (100 ml), slightly salted. Dense dough is rolled out into a thin layer and cut into strips 0.7-1 cm wide with a sharp knife.
Allow to dry a little, and then, sprinkle with flour so that the blanks do not stick together, lay on top of each other. Shredded like cabbage.
The vermicelli are laid out on a baking sheet and dried in the oven at a temperature of 60-80 ° C with the door ajar. It should not be fried. The resulting product is boiled in the same way as the store one.
You can add homemade flour made from any cereals to homemade whole grain noodles. From it you can make all the dishes that were prepared from the store.
Interesting facts about whole grain vermicelli
When making "slimming vermicelli" special flour is used. For example, for "Makfa" "durum" is used, made from durum wheat. You can distinguish from other types of pasta by color. It cannot be ocher or bright yellow - only brown.
The thinner the pasta, the lower the glycemic index. The most high-calorie is considered to be whole-grain rye-wheat noodles - the nutritional value can reach 304 kcal.
Only wheat products are suitable for weight loss. Diet on whole grain noodles is quite effective and allows you to get rid of 3-4 kg of excess weight. It was "invented" in Italy, in the small homeland of pasta. The duration of such a diet is 30 days, it can be repeated only after 3 months.
Basic rules for weight loss:
- Fractional food - in small portions up to 5 times a day.
- Combination with components of proper nutrition - fish and vegetables.
- Drink more liquid - at least 1.5 liters per day.
- Refuse baked goods, sweets, fatty foods and sugary alcohol.
- Serving sizes - no more than 250 g.
- The last meal is no later than 3-4 hours before bedtime.
Approximate menu for one day:
- Breakfast: fruit salad with unsweetened yogurt and honey, tea without sugar;
- Lunch: whole grain noodles with grated carrot and bell pepper salad, dressing - olive oil;
- Afternoon snack: pears or a glass of apple juice;
- Dinner: stewed vegetables with pasta and a slice of steamed chicken fillet.
Snacks - fruits, preferably green apples or nuts. As a snack for lunch - kefir and rye bread rusks.
Whole grain vermicelli takes some getting used to. If you immediately switch to it from regular pasta, you feel hungry. Therefore, if you plan to lose weight, you should first replace it in your regular diet and only then give up fatty foods and sweets.
How to cook whole grain noodles - watch the video:
