Oatmeal - everything you need to know about this product

The healing properties of oats have been known since the early days of medicine. Hippocrates recommended drinking oat broth for general health improvement. True, a modern person is more accustomed to eating not whole grain cereals, but oatmeal. They are prepared much faster and at the same time are part of many popular dishes. In this article, we will tell you what benefits oatmeal brings to the body. Let us also analyze who should treat it with caution or even remove it from the menu.

Types, composition, glycemic index, calorie content of oatmeal

Oat flakes are oat groats that have gone through several stages of industrial processing: cleaning, grinding, steaming. In appearance they resemble petals of different sizes, smooth or grooved.

Kinds

Depending on the degree of processing, the main types of oatmeal are distinguished:

1. Hercules... Smooth large flakes of flattened grain, steamed. Cooking time is 18-20 minutes.
2. Petal (grooved)... Flakes are thinner, rolled with special rollers to obtain a corrugated surface. This processing reduces the cooking time to 10 minutes. They also undergo steam treatment.
3. Instant Flakes... Fully sanded, steamed, crushed, thinned by careful rolling. No boiling required. It is also called instant oatmeal or instant porridge from bags.
4. Extra... The “Extra” type is divided into 3 subspecies: the largest flakes (more than “Hercules”), from whole cereals, minimally processed without heat exposure, retain the properties of grain, contain the maximum amount of fiber; chopped cereal flakes, smaller than the first; made from small cereals, quickly boiled down, more suitable for feeding young children.

Sometimes the types of oatmeal include foods such as muesli and granola. Although these are, rather, already oatmeal dishes. They contain honey, nuts, dried fruits, and sometimes sugar. Granola is also baked and often topped with other cereal flakes.

Composition and content of BZHU

According to the reference book of the academician of the RAMS V.A. Tutelyan "Tables of the chemical composition and calorie content of Russian food products" the composition of oatmeal includes:

In 100 gr. oatmeal contains 12 gr. squirrel, 8 gr. fat, 67 gr. carbohydrates and 13 gr. fiber. Energy ratio of BZHU: 13% / 17% / 75%.

Glycemic index

The glycemic index and calorie content of oatmeal depends on the cooking method:

• dry flakes - 305 kcal, GI - 50 units;
• boiled in water - 88 kcal, GI - 40 units;
• cooked in milk - 102 kcal, GI - 60 units.

Data are given per 100 g. product.

Here you can download a table of the glycemic index and calorie content of various cereals. She will help you with your meal plan and food choices in the store.

When choosing a product in a store, pay attention to:

• color (creamy white with a beige tint) and the integrity of the flakes;
• tightness and packaging material - oatmeal is stored in a plastic bag for 4-6 months longer than in a cardboard container;
• expiration date: the countdown does not go from the date of packaging, but from the date of production.

When stored for a long time, the flakes often acquire a bitter taste, so you should not stock up on oatmeal.

Useful properties of oatmeal

Oatmeal is an excellent source of polysaccharides, or so-called "slow" carbohydrates. Such substances help a person save energy for a long time after eating, maintain the emotional background, and improve mood. Regular consumption of flakes prevents the formation of cholesterol plaques, improves heart function, and stabilizes weight. They have the most beneficial effect on brain activity, stomach and appearance.

Effect on the gastrointestinal tract

Oatmeal porridge, especially of a liquid consistency, envelops the stomach, creating a protective environment and reducing excess acidity. Therefore, it is especially recommended by gastroenterologists for gastritis and ulcers in order to relieve pain without medication.

Oatmeal removes toxins and toxins, normalizes metabolism, the work of all organs of the digestive tract. Because of its high fiber and coarse fiber content, the flakes act as a gentle scrub for the intestines. As a result, the walls are cleaned, permeability is improved, and peristalsis is stabilized.

"Food" for the brain

This is what many nutritionists deservedly call oatmeal. Flakes rich in B vitamins have a positive effect on brain activity. Pyridoxine (B6) helps brain cells absorb amino acids and nutrients. Pantothenic acid (B5) improves mental performance. Choline (B4) protects the gray matter cell membrane. In addition, the iodine contained in the cereal increases concentration, and iron and zinc normalize cognitive function.

Beauty of skin and hair

The healing effect of oatmeal on the skin is multifaceted. They slow down the aging process and the formation of wrinkles, maintain water balance, relieve inflammation, and nourish the hair roots.

At home, flakes are also used for cooking:

• masks (for the skin of the face and head);
• scrubs;
• means for washing;
• tonics;
• natural powder.

Oatmeal cosmetics are versatile. They are suitable for all skin types, and the effect of their action is visible immediately.

Can oatmeal harm the body?

With all the obvious benefits, oatmeal can be harmful in some cases. This primarily concerns instant oatmeal. Multi-stage industrial processing of grain to the state of porridge-minute deprives the flakes of the healing properties of oats. The coarse fiber is destroyed to shorten the cooking time. The glycemic index increases significantly.

Regular consumption of the so-called "instant" oatmeal leads to weight gain. The same problem awaits people who flavor oatmeal with large portions of butter, sugar, milk. In this case, even the most useful "Hercules" will cause problems in the functioning of organs and body systems.

Important! To prevent osteoporosis, older people should reduce their oatmeal intake to 2-3 times a week.

The harm of oatmeal is also associated with the presence of phytic acid in their composition. Phytin is found in cereals, legumes, nuts and has strong demineralizing properties. The insidious compound leaches calcium from the bones and prevents the absorption of beneficial minerals from the flakes themselves. But don't panic: in order to get osteoporosis from oatmeal, a healthy person needs to eat a huge amount of porridge.

Here you can download a table of phytic acid content in various products.

Nuances of use

The calorie content of oatmeal is not the smallest, so it is better to make them the basis of your morning meal. Porridge cooked in water in combination with fruits or berries is healthier for the body.

Oatmeal during pregnancy

Oatmeal is included in the list of foods especially recommended for pregnant women. The flakes contain a large amount of trace elements and vitamins, which are vital during the period of gestation.

Let's highlight the key ones.

1. Folic acid: prevents the development of birth defects in the fetus.
2. Iron: prevents anemia in pregnant women and oxygen deprivation of the fetus.
3. Vitamin B6: reduces stress, fights toxicosis.
4. Niacin, thiamine, riboflavin: have a positive effect on appearance (especially on the condition of the skin, nails, hair).
5. Fiber: ensures the normal process of digestion, solves the problem of constipation without the use of drugs.

Oatmeal can be harmful if the expectant mother uses them in excess. Stick to the daily allowance - no more than 300 grams. finished product.

During lactation

After childbirth, the body of a nursing woman is weakened and needs a quick recovery. Oatmeal will come to the rescue again: they will provide energy, contribute to the healing of birth injuries. However, any new product for a young mother should be introduced to the diet carefully. It is worth starting with porridge "Hercules" or "Extra No. 1", boiled in water.

Mom eats a small portion (a few tablespoons) and watches the baby's reaction. If there is no colic, the child's stool has not changed, rashes have not appeared, feel free to add oatmeal to the menu on a regular basis. If problems still arise, you can try oatmeal again only after a month.

The recommended rate is 200-250 gr. ready-made porridge. Such a portion will not overload the intestines of the crumbs and will not cause increased gas formation. Pediatricians advise including milk flakes in the diet when the baby is already 3 months old.

When losing weight

The nutritional characteristics of oatmeal make it a versatile product for many well-known diets, including overweight. By including porridge in water without oil, salt, sugar in the menu, you will significantly reduce the calorie content of the diet, speed up protein metabolism, increase muscle mass, and reduce the amount of excess adipose tissue.

Oatmeal can be the staple of a mono diet. For 5 days, a person eats only oatmeal: 250 grams each. 4-5 times a day. Weight is usually reduced by 4-6 kg. True, this method is not suitable for everyone, and it cannot be called absolutely safe. It is more useful to arrange for yourself 1-2 times a week unloading "oatmeal" days on flakes.

Oatmeal in the children's menu

The first acquaintance with oatmeal porridge begins with the introduction of complementary foods in infants. For bottle-fed babies - at the age of 6-7 months, naturally-fed babies - at 8-9 months. The best option is to grind the flakes into flour and cook with water or formula. After a year, porridge is boiled from oatmeal without grinding in milk (if there is no allergy to it). The thickness of the porridge depends on the child's taste preferences.

In the children's menu, oatmeal is used in soups, casseroles, pastries, jelly, desserts. However, the healthiest option for children of all ages is hot oatmeal for breakfast. This result was obtained by American nutritionists from Cardiff University (UK).

According to the study, schoolchildren aged 9 to 11 who ate breakfast regularly performed better in school than peers who ignored their meals in the morning. However, those who did not eat breakfast cereals, chips or sandwiches, but ate porridge of their oatmeal, showed significant improvement in mental abilities for 18 months.

Who is oatmeal contraindicated for?

The main contraindication for eating food is food allergy. However, intolerance to oatmeal is practically not found in people. True, the reason to completely abandon oatmeal can be a rare pathology called celiac disease.

The disease is an intolerance to gluten, a vegetable protein of wheat and similar cereals (rye, barley). There is no gluten in oats, and its analogue avenin causes a negative reaction in celiac patients only in 1% of cases. It would seem that oatmeal in this case is practically safe. But this is not the case.

It happens that oats are harvested in fields where wheat previously grew, and flakes are produced on equipment where wheat or rye grains are processed. Therefore, only a small amount of gluten is found in oatmeal. If the manufacturer guarantees that the cultivation and processing of oat flakes was carried out without "contact" with wheat, then the products are labeled "gluten-free".

Avoiding instant oatmeal is, first of all, for people diagnosed with diabetes (types 1 and 2). The product, practically devoid of coarse fiber, is processed in the body and absorbed rapidly. The result is a sharp increase in blood glucose levels.

Note! Flakes like "Hercules" and others, minimally processed and requiring a long cooking, on the contrary, are extremely useful for diabetics. Due to their high fiber content, they keep sugar levels stable. Moreover, inulin, which is part of oatmeal, helps insulin-dependent patients to reduce the daily dose of the medication.

Doctors also advise patients with gout to exclude oatmeal from the menu. Purines in cereals for healthy people are needed for the absorption of vitamins and metabolic processes. They harm the body of patients, promoting the accumulation of uric acid in the joints and provoking an exacerbation of gouty arthritis.

Conclusion

Oatmeal is a useful and even healing food product. Their beneficial effect on the body is many times greater than the potential harm from consumption. An irreplaceable breakfast dish will support health, improve mood, provide excellent health and mental clarity at any age.

Watch the video: WHAT WILL HAPPEN if You Eat Oatmeal Every Day? Shock Answer (November 2024).