How to choose oat flakes, composition, benefits and product production technology

Oatmeal is one of the healthiest grain products. This porridge is a quick, satisfying and nutritious dish. What health benefits does the product provide, which manufacturers of oatmeal are the best, simple porridge recipes, we’ll talk about this and much more in the article.

The popular porridge is a favorite breakfast for some, a childhood nightmare for others. However, it has long been known that its use brings many benefits to the human body, and its use in the diet in the morning provides energy for the whole day.

How to cook porridge?

The method of its preparation depends on the type of cereal and the degree of processing. Some need to be boiled, while others just need to be filled with hot water or milk.

Each manufacturer makes a product with slightly different characteristics, so in terms of cooking time it is better to stick to the information on the package or the general instructions for individual types of oatmeal - and taste the porridge during cooking, that is, cook or soak until soft, alternatively cook on night.

All useful additives should be added to the porridge at the very end to avoid heating them and losing vitamins and other valuable ingredients.

An exception can be made for nuts and dried fruits, as long as they are not easily digestible for someone unprocessed (though instead of cooking, you can also roast them, which will add flavor and crunch to them).

For porridge without cooking, for example, cooked overnight in the refrigerator, you can immediately add nuts or dried fruits, which will soften as they absorb water.

To get a thick porridge, you can use a 1:2 ratio, that is, 50 g of cereal and 100 ml of liquid. To obtain a less thick consistency, more water will be required, even in a ratio of 1: 3, that is, 50 g of cereal and 150 ml of liquid.

Often aimed at children

Breakfast cereal manufacturers are specifically targeting children.

To attract children's attention, companies use bright colors, cartoon characters and figurines.

Not surprisingly, this causes children to associate breakfast cereals with entertainment and fun.

This also affects taste preferences. Research shows that some children prefer the taste of foods that feature popular cartoon characters (11, 12).

Exposure to food marketing is even considered a risk factor for childhood obesity and other diet-related diseases (13).

These same products are often misleading about their health effects.

While colors and images make products more appealing to children, health claims make parents feel better about purchasing such products for their children.

Summary:
Breakfast cereal manufacturers are experts at marketing, especially to children. They use bright colors and popular cartoons to attract children's attention, which research shows influences taste preferences.

Types of cereals

They come in different versions, depending on how they are processed. The fewer technological processes they go through, the healthier the cereals are.

Kinds:

Cut - oat grains, cut into cereals, are the most natural and healthy, but require a long preparation.
Regular - grains that have been exposed to steam and then crushed into large, flat flakes. They require a shorter cooking time—usually just a few minutes of cooking.
Oat flakes are rolled and partially crushed, thanks to which they quickly absorb liquids and soften after cooking.
Quick preparation - absorbs water quickly and does not require cooking. They can also be eaten dry or mixed with other porridge ingredients and left in the refrigerator overnight.
Gluten Free - Oats do not contain gluten, but if they are grown near grain crops that contain it, there is a risk of contamination with this protein. This product is not suitable for people with celiac disease and severe forms of gluten intolerance.
Oat bran - it contains most of the grain, that is, the inner shell, the germ and only a fragment of the endosperm, which is a storehouse of starch. As a result, they contain even more protein, fat and fiber, in particular beta-glucans: there are twice as many of them as in cereals.

It is worth choosing oat bran, which is not a waste product from grain processing, but a specially manufactured product, much richer in valuable compounds. Oat bran causes greater losses of calcium and mineral compounds than oat bran. Therefore, they need to be enriched with additional portions of calcium-rich ingredients.

Oatmeal - beneficial properties

This porridge provides a long-lasting feeling of fullness after eating, improves the quality of the diet and supports digestion, blood circulation and metabolism.

They help support, among other things:

Lower BMI – Regular consumption of whole grain cereals is associated with maintaining a lower body mass index (BMI). In the case of oats, this is due to the high density of the pulp prepared from it, due to the high content of beta-glucans. These compounds, which belong to the soluble fiber fraction, slow down gastric emptying and prolong the feeling of fullness after eating. They slow the rise in blood glucose levels and, with the right dose, reduce their rise by up to half.
Satiety - But compared to ready-to-eat oatmeal, breakfast oatmeal results in a greater reduction in appetite.
Improves digestion - grains contain antioxidants. In addition to beta-glucans, they are specific polyphenols, avenatramide. These compounds help reduce inflammation in the intestines - as well as the beneficial microflora that occurs there, which affects the health of the entire body. Nutrients for it (i.e. prebiotic), among others, beta-glucans and resistant starch - the one that, after cooking and cooling, again becomes inadequate and behaves like fiber in the digestive system.
Reduced risk of colorectal cancer – A high fiber diet reduces the risk of colorectal cancer.
Greater stability - thanks to the abundance of prebiotic compounds, oatmeal supports the development of beneficial microorganisms. They produce compounds that support immunity and influence the expression of genes that regulate the functioning of the body.
Low cholesterol - According to a review of scientific research, consuming oatmeal and bran can reduce blood cholesterol levels by 2-19% and unfavorable LDL cholesterol by 4-23%. This effect is stronger the higher the initial concentration of these lipids. The effect of beta-glucans on lowering LDL cholesterol levels in the blood is so clear that the health claim for this effect of oats has been approved by the European Food Safety Authority (EFSA) for use on its drug packaging. Such properties are already shown by a single dose of 60 g of oatmeal. The beneficial effects of oats on metabolism have also been demonstrated in disorders that do not involve elevated LDL levels, such as metabolic syndrome or diabetes. 2. 100 g contains 2-8 g - 50 g of oat bran will provide the same amount. Although taking a high enough dose may require eating large quantities of oats, they can also come from other rich sources such as mushrooms or porridge and barley flakes.
Rare heart disease - A 4 to 6 percent reduction in LDL cholesterol is associated with a 6 to 18 percent reduction in the risk of coronary heart disease. In addition, the ointments contained in oats prevent blood cells from sticking to the walls of the arteries, preventing atherosclerosis. The protective effect is enhanced by their antioxidant activity, due to which they suppress the secretion of compounds that promote inflammation.

Oatmeal - glycemic index and gluten content

Many people have to combine weight loss diets with other specialized diets. Oatmeal is recommended not only for people on a diet or wanting to lose weight

Due to its low glycemic index (GI), the product is recommended for people with diabetes. Due to the fact that oatmeal does not increase blood sugar levels, consuming them wisely will not lead to weight gain.

Additionally, people who need to follow a gluten-free diet for various reasons can usually eat this product without any problems. It is worth remembering that when it comes to oats, they do not contain gluten. However, in case of acute intolerance to this protein in the diet, it is better to buy cereals that could not be contaminated with gluten during the production or packaging process.

How many calories are in oatmeal?

When it comes to cooking oatmeal while dieting, it is important to choose how you cook it. This is due to the fact that when it comes to raw oat flakes, the calories contained in them are 390 kcal, and in 100 g of cooked oat flakes - 60 kcal. However, it is worth remembering that according to the latest dietary recommendations, grains and vegetables should be the basis of the diet. The reason for this may be phytic acid in cereals.

Phytic acid is considered an ingredient that may negatively affect health. Therefore, to neutralize its effect, it is worth soaking the oatmeal before eating or eating it with foods containing vitamin C. For this reason, some recommend adding a little lemon juice to the cooled cereal.

Oatmeal, porridge and flakes are about 366 kcal per 100 g serving (glass). A serving equal to a tablespoon (10 g) is about 36 kcal.

Porridge with water will have the same calories as part of the dry flakes from which it was prepared (for example, 50 g) - a serving of 150-200 g of porridge will give 183 kcal.

Oatmeal with milk will provide more calories, depending on the percentage of fat in the milk. Porridge prepared with 50 g of milk with 0.5% fat content will provide 220-240 kcal (depending on the consistency, that is, the amount of milk added).

Porridge with milk with 2% fat content will provide 235-260 kcal, and for a drink with 3.2% fat content this dose will be 245-275 kcal.

Oatmeal for health

Regular consumption of oatmeal has a positive effect on our body. 100 grams of flakes contain 378 kcal and up to 12 g of protein. In addition, 100 grams of regular oatmeal contains:

10 g of fiber is very important for the human digestive system, it also keeps you feeling full longer. The presence of fiber in the diet has a great effect on lowering cholesterol levels and reduces the risk of developing colorectal cancer. The fiber contained in the cereal stabilizes blood sugar levels - oatmeal has a low glycemic index, so there is no rapid release of insulin after consumption.
B vitamins – thiamine (0.46 mg), riboflavin (0.15 mg), niacin (1.12 mg), B6 (0.1 mg), folic acid (32 mcg), pantothenic acid (1.12) mg) - these vitamins are very important for the proper functioning of our nervous system. Folic acid is necessary for pregnant women, it allows the child to develop properly.
128 mg of magnesium - responsible for many body functions. Its deficiencies cause seizures, problems with memory and concentration, and insomnia. Magnesium also supports protection against heart attacks and strokes by relaxing blood vessels and lowering blood pressure. 100 grams of oatmeal covers almost half of the daily requirement for this element.
410 mg of phosphorus - is responsible for the health and strength of bones, is involved in the conduction of nerve stimuli and is found in all soft tissues of the body. Part of the oatmeal covers half of the phosphorus requirement;
3.63 mg Manganese - This mineral is essential for the proper functioning of the nervous system as well as strong bones.

Oatmeal on a diet

Oatmeal is highly recommended for people on a diet. It's the perfect between-meal snack or a complete breakfast or dinner. Oatmeal can be added to yoghurts, kefir, cocktails and other semi-liquid dishes, which increases their volume and makes them richer.

Oatmeal is low in calories, high in fiber and keeps you feeling full for a long time. A meal made with porridge, honey and fresh fruits will reduce your cravings for unhealthy sweets and at the same time make you feel hungry for a really long time.

Oatmeal is a great choice for those looking for a nutritious, cheap and filling meal. It can be given to children and it is also liked by older people who have problems eating solid foods. Oatmeal is the food to choose!

The only contraindication to oatmeal may be an allergy to gluten. Although oats do not contain gluten, they are often contaminated with it during the production process. Therefore, people who adhere to a completely gluten-free diet should only choose oat flakes from companies that have a separate line for oats, which is confirmed by the certificate used.

Summarize

Breakfast cereals are highly processed, and often contain added sugar and refined carbohydrates. Their packaging often contains misleading health claims.
If you eat cereal for breakfast, read the ingredient list and be skeptical of health claims. The best breakfast cereals are high in fiber and low in sugar.
However, there are many healthy breakfast options available. Single-ingredient whole foods such as oatmeal or eggs are excellent choices.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: Breakfast cereals

About the author: Anastasia Sheveleva

Candidate of Medical Sciences, doctor of the highest category, therapist, registered dietitian, nutrition consultant. More about the author.

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Production technology

Before oats enter factories for production, they are pre-cleaned from agricultural impurities; if the humidity is too high, they are sent to the dryer, since an appropriate level of humidity guarantees safe, long-term storage of raw materials.

All operations performed and current parameters obtained must be recorded by the grain warehouse service. It is important that the storage of oats in production is at the proper level.

The process of obtaining the finished product involves cooking cereals in an evaporator followed by grinding in crushing machines. The product then enters the flake dryer where it is dried and cooled. To separate the flour from them, they must be passed through a mesh separator.

The process of obtaining the finished product involves the use of steam, which can be obtained by burning oat husks, which significantly reduces the cost of operating this production.

What are breakfast cereals?

Breakfast cereals are made from processed grains and are often fortified with vitamins and minerals. They are usually eaten with milk, yogurt, fruit or nuts (1).

Here's how breakfast cereals are typically made:

Treatment . The grains are usually processed into flour and cooked.
Mixing . The flour is then mixed with ingredients such as sugar, cocoa and water.
Extrusion . Many breakfast cereals are made by extrusion, a high-temperature process that uses a machine to shape the cereal.
Drying . Next they are dried.
Giving shape . Finally, the breakfast cereals are formed into shapes such as balls, stars, swirls or rectangles.

Breakfast cereals can also be puffed, flattened (flaked) or crushed - or can be coated with chocolate or glaze before drying.

Summary:
Breakfast cereals are made from refined grains, often through a process called extrusion. They are highly processed foods with many added ingredients.