Health benefits of groats. Types of groats

In terms of nutrients, they surpass rice, pasta and potatoes – they make a rich source of protein, starch, vitamins. 100 g of cooked semolina covers nearly entire daily need for carbohydrates. Groats also contain a lot of minerals, mainly potassium which lowers blood pressure, iron which prevents anemia and magnesium which is beneficial for the nervous system and functioning of muscles (especially the heart muscle).

Types of groats

According to the grain grinding criterion, there are following Types of groats:

  • out of wheat – semolina,
  • out of oats – oat flakes,
  • out of buckwheat – whole roasted buckwheat, unroasted buckwheat, ground buckwheat, Krakow buckwheat,
  • out of millets – millet groat,
  • out of corn – corn groat,
  • out of barley – unground barley, pearl barley, ground barley,

Higher nutritional value is present in whole groats – or hulled groats, as they maintain their aleurone layer, complete with larger amounts of proteins, vitamins B1, B2, PP and minerals, such as phosphorus, calcium and iron. The process of obtaining fine groats, which come from the grain endosperm, effectively lowers their protein, vitamin and mineral content. All that is left is the maintained caloric content, which is a result of presence of large quantities of starch. What are groats properties?


Buckwheat groat – it contains a substantial amount of protein (non-whole), vitamin B1, B2, and PP, minerals: phosphorus, calcium, iron, as well as fats and starch. Unroasted buckwheat has a higher value than roasted buckwheat, which loses about 50% of vitamins during the roasting process. The buckwheat groat and its variation, which is the Krakow groat, is recommended for those suffering from fragile blood vessels, varicose veins, or even hemorrhoids. Which is because they make a valuable source of magnesium and vessel-sealing vitamin P, which is called rutin.

Millet groat – in terms of nutritional value it is second to the buckwheat groat. It has slightly less proteins, vitamin B1, B2, phosphorus and fats. The amount of iron is the same as in the buckwheat groat. The millet groat, just like the corn type, can be consumed by people allergic to gluten. On top of that, it contains a lot of protein, and not much starch, is easy to digest and won’t cause bloating or ferment inside stomach. It has a lot of silicon which is good for the look of hair, skin, teeth or nails.

groats properties

Barley groat – contains lower amounts of protein, calcium and iron compared to the buckwheat and millet groats. Out of barley groats, the highest nutritional value is in unground barley. Barley groats contain soluble fiber, which lowers the blood cholesterol level. These are recommended for people suffering from cardiovascular diseases and hypertension.

Oat flakes – they match the buckwheat groat in terms of protein content, and their mineral content matches that of the barley groat.

Semolina – is the groat with the lowest nutritional value; it owes its culinary value, mostly in dieting, to its minimum fiber content and high caloric value.


Groats should be eaten generously by people suffering from hypertension, cardiovascular diseases, as well as those at risk of anemia (the millet and buckwheat groats contain iron, folic acid and vitamin E, which prevent anemia). The vitamins B contained in grains alleviate the symptoms of stress, support the functioning of the nervous system, enhance memory, improve the mood. It is also great for diabetics – groats contain a lot of starch, which gently raises the glucose and insulin level in blood. Cooking powdery or watery groats makes them easy to digest and therefore good for children, breastfeeding women and convalescents.


We shouldn’t overeat groats, though. That’s because they contain a lot of phosphorus, chlorine and sulfur, which acidify the body, and eating a lot of coarse groats may be harmful to people suffering from gastric and duodenal ulcers. Groats should also be avoided by people with temperature, severe burns or cancer patients. Coarse groats irritate the intestinal mucosa and make it harder to obtain proteins from food, which are necessary for the body to recover, like after surgeries.

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