Useful and very necessary for the health of oatmeal.
The nutritional value of about half a glass of oatmeal (39 g), almost the same amount is contained in one serving of oatmeal porridge on water.
* Calories: 140
* Fat: 2.5 g
* Sodium: 0 mg
* Carbohydrates: 28 g
* Fiber: 4 g
* Sugar: 0 g
* Proteins: 5 g
Carbohydrates
Oats contain almost 30 grams of complex carbohydrates in one cooked serving. Oats, which contain 4 grams of fiber and no added sugar, are a healthier choice than many processed breakfast cereals.
The glycemic index of oat flakes is estimated at about 57, and the glycemic load is 11. Oatmeal is considered a product with a moderately low glycemic index. The larger the oatmeal, the lower its glycemic index. For example, oats ground into flour gives a stronger glycemic reaction than oats in the form of flakes.
Fats
Regular oats contain at least 2.5 grams of fat per serving. The fats in oatmeal are mainly polyunsaturated and monounsaturated fats with a very low content of saturated fats.
Squirrels
Oats are a good source of protein, its amount is about 5 grams per serving. Like most plant products, oatmeal does not contain a complete set of essential amino acids necessary for the body. However, oatmeal helps meet your daily protein needs.
Vitamins and minerals
Oats are a good source of manganese, a component of antioxidant enzymes that is important for facilitating bone development and helping in the production and breakdown of glucose. Oats are also a good source of iron, magnesium, zinc and selenium.
Health benefits
Oatmeal is a healthy healthy food that benefits both internal and external health.
Promotes weight loss
Nutrition experts suggest replacing processed grain products, such as white bread, pasta or other breakfast pastries, with whole grain products to promote satiety and healthy weight control. Regular oatmeal is a great alternative to less nutritious grain-based breakfasts (for example, muffins and cereals made from refined grains).
Soothes the skin
Colloidal oatmeal made from ground oats is an effective way to soothe itchy skin, reduce the symptoms of psoriasis and help in the treatment of atopic dermatitis. The anti-inflammatory effect of colloidal oatmeal makes it a soothing and moisturizing agent for the skin. Additional benefits for the skin include UV protection and antifungal effects.
Reduces cholesterol
Oats contain more soluble fiber than most cereals. Soluble fiber helps reduce LDL cholesterol levels.
Supports a gluten-free diet
Oats do not contain gluten and are well tolerated by most people with gluten disease. However, oats are subject to cross-contamination with gluten grains. Choosing brands that are specifically gluten-free and that follow a strict purity protocol reduces the risk of cross-contamination.
Side effects
For some people, an increase in fiber intake from foods such as oatmeal can cause uncomfortable gas and bloating. Although these symptoms are usually temporary, you can reduce these negative side effects by drinking a lot of water, staying physically active, and gradually adding more fiber over a period of time, rather than all at once.
Varieties
Oats can be processed into various oat products. As a rule, an increase in processing increases the glycemic index of oats (how quickly it increases blood sugar levels). Popular varieties of oatmeal:
* Grits: this is a whole kernel with the husk removed (minimally processed).
* Sliced oats: Otherwise known as Irish oats, sliced oats are cereals that are fried and cut into tiny pieces with a steel blade. When cooked, they acquire a chewy consistency.
* Oat flakes: oatmeal is softened by steam and smoothed with metal rollers.
* Instant Oat flakes: Oat flakes that are pressed even thinner than regular oat flakes are called instant oat flakes.
How to cook
Oatmeal porridge can be seasoned with cinnamon, nuts, vanilla or even a small amount of maple syrup. Follow the instructions on the package to determine the cooking time depending on the type of oatmeal you are buying. For example, sliced oats take longer to cook than instant oats.
Oats can be eaten raw (processed), softened in oatmeal recipes for the night, or you can cook a hot porridge. Cook in the microwave or on the stove using water or milk. Oats can also replace breadcrumbs or serve as a binding product in some recipes, for example, meat cutlets or rolls. Use oats to add fiber and texture to bread and cookies, or make your own low-sugar muesli.
