Russian doctor warns on health risks of processed grains and highlights quinoa's benefits

A Russian physician emphasises that not all porridges are equally healthy, urging consumers to choose grains like quinoa and buckwheat while avoiding overly processed options such as semolina and instant flakes, to optimise blood sugar control and nutritional intake.

Not every porridge is equally healthy, a Russian doctor has cautioned, arguing that the benefits of breakfast grains depend on the type of grain, how it is processed and the dish’s glycaemic index, or GI, a measure of how quickly food raises blood sugar. Dmitry Karpenko, a general physician and gastroenterologist at Pirogov Russian National Research Medical University, told Gazeta.Ru, as reported by Day.Az, that porridge remains a useful source of nutrients, but its value varies widely.

Karpenko said quinoa is the most beneficial choice, describing it as a gluten-free food with a low GI and a broad nutrient profile that includes all nine essential amino acids, plus magnesium, iron and vitamins B and E. He placed buckwheat second, pointing to its B vitamins, potassium, zinc, magnesium and rutin, a compound associated with blood vessel support. Oatmeal came third because of its beta-glucans, which can help remove LDL, or “bad”, cholesterol. Healthline and WebMD both note quinoa’s low-GI profile, while MedicineNet says buckwheat can be a strong alternative to wheat, particularly for people avoiding gluten.

At the other end of the scale, Karpenko singled out semolina as the most overrated option. He said it is made from highly refined wheat with very little fibre and a high GI, which can cause blood sugar to rise quickly. He also warned that frequent overconsumption of such foods can drive higher insulin production and encourage fat storage. His concerns about GI align with broader nutrition guidance from Healthline and glycaemic-index.org, both of which note that processing, milling and cooking can alter how sharply grains affect blood sugar.

He also said wheat porridge is only as useful as its grind: coarser versions are better, while instant flakes are much less nutritious than whole grain and may be poorly tolerated by people with irritable bowel syndrome. Instant porridges, he added, often lose much of their fibre and vitamin content during heavy processing and are sometimes sold with added flavourings, salt and sugar. Karpenko said extras matter too: sugar raises calories and blood glucose, butter adds fat-soluble vitamins, and milk contributes calcium and protein but is unsuitable for those with lactose intolerance. In cases of gastritis, ulcers or pancreatitis, he said the choice of grain should be individual, with viscous porridges such as oats and rice preferred during flare-ups and millet avoided because of its rough fibre. For acute pancreatitis, he said porridge should be made only with water, while people with kidney disease should watch portions of wheat porridge because of its potassium and phosphorus content.