What are the benefits of oatmeal?
The valuable qualities of oat flakes and cereals became known several centuries ago. At the beginning of the 20th century, doctors recommended a diet with oatmeal to normalize body weight and improve health to their patients.
Oatmeal in the modern diet is an ideal choice for people who want to lose weight and build additional muscle mass. Observations and scientific research have confirmed the unique properties of this product, which have a positive effect on health.
Lazy oatmeal
The name suggests that it is, of course, not the oatmeal that is lazy, but the one who cooks it. Yes, it couldn’t be simpler: in the evening, pour oatmeal with a fermented milk product (kefir, fermented baked milk) or milk, add nuts/dried fruits/honey to taste and put it in the refrigerator, and eat it in the morning. There is also a lean or vegan version of this dish: twenty years ago in the magazine “Rabotnitsa” it was called “French Breakfast of Beauty”. In this version, pour oatmeal not with milk, but with water, add grated apple and a little honey. Eat it with pleasure in the morning.
Oatmeal and weight loss
Oatmeal is not a low-calorie food. There are from 370 to 390 kilocalories per hundred grams. A substance such as beta-glucan, which is present in this cereal, has a positive effect on weight loss.
This component contributes to the formation of prolonged satiety, slowing down the onset of hunger, normalizing blood sugar levels, improving digestive function and intestinal microflora. It lowers the concentration of bad cholesterol.
Oat granola bars with dried apricots and flax seeds
An excellent healthy snack option.
Recipe No. 3. Oat granola bars
with dried apricots and flax seeds
Method of preparation:
- Rinse dried apricots. If dried fruits are hard, then pre-soak them in boiling water for 10 minutes. Cut in small pieces.
- Place oatmeal, flax seeds, bran, dried apricots, baking powder, and salt in a deep bowl. To stir thoroughly.
- It is recommended to take liquid honey to prevent the product from heating. Pour gradually into the mixture along with the puree, stirring constantly. The mass should not be viscous or wet. If this happens, then oatmeal is added.
- Cover the baking sheet with a sheet of baking paper and grease with vegetable oil. Compact the mixture evenly. Thickness 1 – 1.5 cm.
- Place in an oven preheated to 180 degrees for 30 minutes.
- After half an hour, take out the cake and mark the future bars with a sharp knife. Don't separate completely.
- After cooling, cut to the end. The consistency of the final product resembles soft toffee.
Ingredients: - honey - 2.5 tbsp. l.; - long-cooked oatmeal - 1.5 cups; - flax seeds - 2 tbsp. l.; - dried apricots - 10 pcs.; - applesauce - 5 tbsp. l.; — bran – 25 g; - baking powder - ½ tsp; - salt - 1 pinch.
If there are any extra bars left over, you can freeze them. Cool at room temperature.
Beta glucan
It is a complex polysaccharide present in lichens, mosses, oats, pearl barley and some other cereals. This substance is fiber, that is, dietary fiber that is not digested when it enters the human stomach.
Thanks to the presence of beta-glucan, oatmeal acquires its characteristic viscosity. The main thing is not to confuse it with a substance such as gluten, which also makes products viscous. Beta-glucan is a carbohydrate, and gluten is a protein that is not found in pure barley and oatmeal.
Potential dangers and contraindications
Oatmeal should be present in every person's diet. Please note the precautions that certain categories of the population need to follow.
Oats are well tolerated by people with celiac disease , but they still contain small amounts of gluten. If you suffer from this condition, consult your doctor about adding oatmeal to your diet.
Consuming oatmeal may not be the best choice for diabetics because, like all grains, oatmeal has a high glycemic index. Reduce it by adding fruits or berries to the porridge.
Health value
The presence of beta-glucan in both dry and cooked oatmeal gives this cereal many beneficial qualities, proven by a number of studies. Regular use of this substance normalizes blood sugar and reduces cholesterol. The recommended daily intake is at least 3 grams, which corresponds to 30-40 grams of dry oatmeal.
The most valuable quality of the product is its effect on the digestive system. Water-soluble fiber, which is beta-glucan, literally envelops the stomach, and insoluble fiber helps improve intestinal function.
What are the benefits of oatmeal?
Already after the first bowl of oatmeal, you can appreciate how beneficial this product is for health. Thanks to the cleansing of the gastrointestinal tract and replenishment of vitamin B deficiency, chronic fatigue disappears, lightness appears, and anxiety disappears.
Oatmeal has the following advantages:
- You can eat them even on a diet, because oats effectively speed up your metabolism.
- The antioxidants contained in the product prevent oxygen starvation of cells and slow down aging.
- Remove excess fluid, eliminating swelling.
- Reduce the risk of blood clots.
- Stimulates the movement of bile and the removal of kidney stones.
- Oatmeal decoction promotes rapid recovery from pneumonia.
The benefits of oatmeal are difficult to overestimate, because it helps the functioning of almost all vital organs and systems.
Important! Despite the benefits of oatmeal, you should not use it for a mono-diet. Otherwise, side effects such as constipation and mineral deficiency may occur.
Normalization of intestinal function
The immunomodulatory effect of oatmeal, proven in recent studies, is achieved due to the fact that the components of the cereal optimize the functioning and improve the condition of the microflora of the largest immune organ - the intestines. This has a positive effect on overall health.
The prebiotic effect provided by the presence of beta-glucan in oatmeal activates the production of beneficial bacteria, including bifidobacteria, and suppresses the development of harmful ones. Therefore, oatmeal is an affordable product that can replace prebiotics that are quite expensive.
Oatmeal pancakes with zucchini
Option for a hearty breakfast or side dish.
Recipe No. 5. Oat pancakes
with zucchini
Method of preparation:
- Grate the zucchini on a coarse grater. Squeeze.
- Add the remaining ingredients and mix thoroughly. Leave for 10 minutes.
- Fry on both sides in a well-heated non-stick frying pan without adding oil.
Ingredients: - oatmeal - 5 tbsp. l.; - oatmeal - 5 tbsp. l.; — young zucchini – 2 pcs.; — chicken egg – 1 pc.; - salt, spices - to taste.
Depending on taste or diet, olive oil is used during the frying process. Oat flour can be replaced with any other flour. You can also add garlic to the dough.
How to properly cook oatmeal?
For one standard serving, add one part of cereal (30 grams) and four or five parts of liquid (120-150 ml). It all depends on your preferred thickness. The flakes are placed in the liquid brought to a boil, and then simmered over low heat for another five or ten minutes. You can cook with both water and milk.
To sweeten the porridge, it is not recommended to add jam or sugar. It is better to replace them with fruits. The ideal choice would be a banana that is affordable and tastes good. Finely chopped half of this fruit is enough for one serving.
How to cook oatmeal in water for weight loss
Despite all the advantages of such a breakfast, many still cannot stand even the smell of oatmeal in the morning. What can we say about the dietary version of the dish, which excludes the addition of any spices, seasonings or sweet toppings to the recipe.
If your main goal is weight loss, then you should cook oatmeal porridge in water without adding oil. Alternative recipes that involve the use of milk are not acceptable. Otherwise, you are unlikely to be able to achieve the desired mark on the scales.
In this case, preparation is as easy as shelling pears:
- It is enough to bring the water to a boil.
- Add the flakes and cook the mixture over low heat for 10-20 minutes.
- Flakes and water are taken in a ratio of 1:2.
The finished dish does not have the best taste. But for weight loss, this method is the most effective, because the calorie content of oatmeal with water does not exceed 88 kcal per 100 g of product.
Improving the taste
If such a long-awaited morning meal has turned into real torture, then it is recommended to improve the taste of the prepared dish with acceptable dietary supplements.
Among the most useful toppings is honey, which nutritionists allow to use in small quantities. Two teaspoons per serving will be enough to make oatmeal porridge more appetizing.
For better nutritional value, you can add oven-baked and chopped pumpkin to the mixture, and also use sesame seeds, nuts or berries in the recipe. It is unlikely that you will be able to last long on oatmeal for weight loss without the use of such natural sweeteners.
Remember that any strict prohibitions lead to subsequent inevitable breakdowns, after which the lost kilograms return in double quantity.
Is there any harm from oatmeal?
Oatmeal does not contain gluten. Small amounts of this substance may be released during the cereal production process. Therefore, those who suffer from gluten intolerance should avoid consuming this product. Oats contain avegin, a protein that causes allergies even less frequently than gluten.
The combination of milk and banana can cause bloating in some people. This is due solely to the combination of these components and is a signal to stop using banana or milk. People with lactose intolerance need to cook porridge with water only.
Lazy chocolate oatmeal in a jar for breakfast
This option is also called “overnight” oatmeal, since it is prepared in the evening, left overnight in the refrigerator and does not require cooking.
Recipe No. 1. Oatmeal in a jar
chocolate oatmeal for breakfast
Method of preparation:
- Pour long-cooking flakes and cocoa into the jar.
- Peel the banana, cut into small cubes. Add to jar.
- Pour in the yogurt and then the milk.
- Close the jar with a lid and shake thoroughly so that the cocoa is evenly distributed in the container.
- Place in the refrigerator overnight.
Ingredients: - oatmeal - 100 g; - yogurt without additives 1.5% - 100 g; — milk 1.5% — 100 ml; - cocoa powder - 1 tbsp. l.; – banana – 1 pc.
The porridge is not very sweet, because the only sweetener is banana. However healthy and tasty.
