Now is the time when most people strive to be slim and healthy. Many people try to eat right and choose quality food. I believe that you should always eat right, and not just in cases like “in the summer I need to go to the sea, I’ll sit on buckwheat and chicken for a couple of months, and then we’ll eat up on vacation.” This should become a habit, or better yet, a way of life. In addition, eating right does not mean eating only boiled chicken breast and buckwheat, this is not true at all. Your diet can be more varied. Many people believe that under no circumstances should you eat flour and pasta. Here I will argue with you, this is not at all true. It all depends on the portion sizes and, of course, on the quality of the flour from which the product is made. This is exactly what I want to talk about today, about which flour is harmful, and we get better from it, and which is good for health and figure.
Very often, food processors choose oatmeal, believing that it is healthier and lower in calories. Let's see if this is true.
In fact, it doesn’t matter at all what kind of flour - wheat, oatmeal, buckwheat, rice, corn . The calorie content for all is approximately the same - per 100g approximately from 335 to 365 kcal. Much more important is how it is made. The quality and usefulness of flour will depend on the processing of grain. Here we will look in more detail.
Chemical composition and calorie content of oatmeal
Powdered oat flakes contain many vitamins, micro and macroelements. Among the vitamins are:
- IN 1;
- AT 2;
- AT 6;
- AT 9;
- E;
- RR.
A number of chemical macroelements contain phosphorus, sulfur, calcium, sodium and potassium. Microelements include manganese, iron, zinc, fluorine, cobalt.
Per 100 g of oat flour, the calorie content is 404 Kcal.
As for the distribution of concrete products, there are 65.7 g of carbohydrates, 14.66 g of fats, and 9.12 g of proteins. Fiber is concentrated in the amount of 6.55 g. There is also some starch. The product provides a person with 20% of the daily protein requirement, 21% carbohydrates and 11% fat.
Oatmeal jelly
The drink has long been consumed during Lent, when dairy and meat products were prohibited. And oats gave energy and strength for work.
Nowadays jelly made from oatmeal is prescribed to people weakened after illness so that recovery proceeds faster. Regular consumption of jelly helps improve digestion and improve the health of the stomach and intestines.
You can cook it at home on a regular stove.
Ingredients:
- Water – 1.5 l;
- Oatmeal – 4 tablespoons full;
- Sugar - 100 g;
- Berries (any: cherry, currant, strawberry, etc.) – 300-400 g.
Cooking method:
- Rinse the berries. Go through. Remove seeds and stalks.
- Boil 1.3 liters of water with sugar and add berries. The amount of sugar may vary depending on taste preferences, but the syrup for jelly should be a little sweeter than for compote. Boil for 5 minutes until the berries are soft. The finished compote can be strained so that there are no berries in it. The fruits can be chopped and added back to the syrup.
- For taste, you can add cinnamon or vanilla, lemon zest and other additives.
- Stir oatmeal in a glass of water so that there are no lumps. Pour in a thin stream into the pan with the prepared compote, stirring constantly.
- Bring to a boil and turn off. The jelly should cool gradually, under natural conditions. Until the jelly has cooled down, it is better not to stir it.
- Serve with berries, ice cream, pieces of fruit.
Properties
Flour is obtained by grinding oats into powder. Grinding depends on the size of the grains. Oatmeal for quick weight loss comes in several types:
- standard;
- whole grain;
- from sprouted grains.
Simple is made from peeled oats without shell. In the second variety, whole grains are used. Sprouted oats flour the most useful, but expensive.
Benefit
Ground products bring great benefits to the body. Positive qualities can improve the condition and appearance of the skin. If there are rashes and irritation, it will go away. In addition, oatmeal is used for cosmetic purposes.
Important! The product benefits the growing body. Pediatricians talk about the beneficial qualities of flour and recommend it for use at different ages. The product contains the maximum range of components that improves health.
Soluble fiber reduces the amount of sugar, while insoluble fiber helps eliminate toxins. Vitamin B has a beneficial effect on hematopoiesis, which eliminates the development of anemia. For gastrointestinal diseases and liver pathologies, ground flakes are recommended during and after therapy.
Reduces the risk of heart disease
Oatmeal has a beneficial effect on the heart; the beneficial qualities of the product are significant, since it prevents blood clots, lowers cholesterol, and lowers blood pressure. Studies have shown that people who eat a lot of fiber are 12% less likely to develop ischemia.
Reduces cholesterol levels
The property of lowering cholesterol levels is due to the presence of beta-glucan. It is a strong sticky soluble fiber that travels through the small intestine. As a result, cholesterol absorption is reduced.
Helps people with diabetes
The grains contain little starch, sugar, and a sufficient amount of fiber, making them a real treasure for diabetics and people on a diet.
Reduces blood pressure
The positive qualities of oats are manifested in the ability to lower blood pressure. Eating flour is beneficial for people with mild to borderline hypertension.
Hearty product
Products made from oat flour satiate and satisfy the feeling of hunger. The feeling of fullness does not go away for several hours.
Harm and contraindications
Large consumption of flour can provoke an exacerbation of reactions, especially with health problems. If the product contains various flavors, synthetic components, sugar, then there is a risk of developing diabetes.
If you consume a large amount of food prepared from underbaked flour, an intestinal blockage will form. It will become clogged and cause severe constipation. Oats contain phytic acid, which weakens digestion. Phytates make useful elements unusable - calcium, magnesium, zinc, iron.
People with gluten intolerance can take dishes made from oat powder; oats do not contain this substance in its pure form, but there are proteins - avenins. Many people with celiac disease tolerate these components well, without the occurrence of undesirable consequences. But according to statistics, about 1% of patients react to large amounts of oats in their diet.
If a person is not used to consuming oat products, then side effects may appear in the gastrointestinal tract in the form of bloating and increased gas formation. But this is not due to a reaction to the powder, but to the high fiber intake.
Useful properties of cereals
Oats are considered an ancient grain. This list also includes amaranth, quinoa and teff. How do ancient grains differ from modern ones? First of all, the structural features. Ancient cultures were not subject to hybridization or genetic modification. They have reached us almost in their original form and are no different from the same oats and amaranth that grew a thousand years ago.
Another advantage is their nutrient composition. 100 grams of whole oats contain 17 grams of protein and 11 grams of dietary fiber (for comparison, modern rice contains 3 grams of protein and 0.4 grams of dietary fiber). Oats consume more energy for absorption, provide the body with long-term saturation and enrich it with a much larger volume of beneficial vitamins/nutrients [1].
Oats are the best option for a nutritious breakfast
Nutritionists assure us that breakfast sets the tone for nutrition for the whole day. If your morning meal is not going well, then it will be difficult to harmonize your metabolism throughout the day. For those who prefer carbohydrate breakfasts, it is best to pay attention to whole oats [2]. It will help you avoid overeating, reduce cravings for unhealthy sweets, and give you energy from slow carbohydrates for the whole day [3].
Protein, which is contained in grains, helps the body start the regeneration process, carbohydrates synthesize energy potential, and fat supports the vital activity of body cells [4]. The vitamins and minerals found in oats will improve your metabolic processes, allowing you to move better, think more rationally, and have a more productive day [5].
Cellulose
Oats contain soluble fiber, the rough part of the plant that acts as a prebiotic. The body cannot fully absorb and process fiber. After ingestion, the substance takes on the texture of a liquid gel and is evenly distributed throughout the body. Do you really think that's good? Yes. Fiber stabilizes the intestinal microflora and suppresses inflammatory infectious processes. It creates additional protection for tissues and mucous membranes, which improves their functioning and reduces the risk of infection to a minimum.
Nutritionists have proven that fiber promotes harmonious weight loss. Consuming 14 grams of the substance daily helps curb your appetite and reduce your calorie intake by 10%.
Other benefits of fiber:
- controls blood glucose levels;
- acts as a preventative against breast cancer and intestinal cancer;
- minimizes acne and heals post-acne by harmonizing the internal microflora;
- maintains long-term satiety, which prevents the body from “breaking” into unhealthy snacks;
- regulates the functionality of the intestines and saves from problems with irregular bowel movements;
- reduces the level of so-called “bad” cholesterol in the blood.
Low glycemic index
The glycemic index is the body's response to the intake of pure glucose (sugar). The higher the GI, the faster and more intense the sugar spikes, which has an adverse effect on the body.
The GI of oats is sufficient to provide the body with impressive energy potential and prevent sudden surges in blood glucose.
Only unrefined oat grains have a low glycemic index. Instant oatmeal or processed oatmeal, on the contrary, has a high GI and minimal beneficial properties.
What is the difference
It is worth considering the differences between oatmeal powder and oatmeal and wheat flour.
From wheat flour
Wheat product is the most popular; it is used for all types of baking. But such flour contains a starchy part, so it has few beneficial properties. Fiber, mineral salts and fibers are absent. It contains only carbohydrates. For obese people, wheat flour products will be harmful.
Oatmeal is much healthier - it contains starch, protein, fat, and B vitamins
Important! It also contains easily digestible carbohydrates that produce the happiness hormone serotonin.
The oat product contains two types of fiber - soluble, which lowers blood sugar, and insoluble, which removes toxins and has a positive effect on the intestines.
From oatmeal
Oatmeal is a crushed grain , doctors recommend consuming it for diseases of the gastrointestinal tract. Oatmeal is extracted from processed oatmeal. First, the oats were boiled in a Russian oven, poured onto a sieve and dried for 2-3 days. Thanks to the technology, bran and germ shells get into the final product. It is useful for pathologies of the gastrointestinal tract and digestive organs.
Then the cereal was pounded in a mortar, continuously sifting through a sieve. The result was a powdery composition with a specific odor similar to cocoa. The main difference between oatmeal and oatmeal is the use of raw materials. Oatmeal has a high ash content and contains minerals and vitamins.
Oatmeal is made from the germ part of the grain. It is first sanded to remove the bran and grain hulls. The result is a product based on carbohydrates. Sometimes flour is made from oatmeal when it is necessary to obtain a mass with small granules.
Oatmeal is more useful for the functioning of internal organs and increasing immunity. But it is also more harmful - it is dangerous to use it for people who lack calcium, or it is washed out.
Oatmeal in dietetics
People who have tried many different methods of losing weight sooner or later end up with a diet based on oatmeal. In fact, the program is more like a healthy nutrition system. It requires the exclusion of all harmful foods from the diet. Otherwise, you can eat the way you want, but with one small nuance. Before eating, you should eat a special oatmeal dish.
To prepare it, you need to mix 0.5 cups of oatmeal with 0.5 cups of milk and heat it all over medium heat, without letting it boil. Then the mass needs to be cooled naturally, it should swell. Add chopped herbs, mashed with a small amount of vegetable or butter, to the finished product. This appetizer will perfectly satiate and satisfy your hunger. It is quite possible that after it the usual portions of food will be reduced several times.
How to make oat flour at home
In order not to purchase finished products, you can prepare the flour yourself. No skills required - the process is quick and simple.
In a blender
Buy whole rolled oats. This is the base for the flour. It is sold in any grocery stores. When ground, the volume will decrease by ¼ part. Place the required amount into the blender bowl and turn on “start”. Grind for at least 30 seconds until the mixture becomes homogeneous.
To make sure that all the flakes are crushed, you need to open the blender and mix the mass. Unground pieces will immediately catch your eye. If this is the case, then close the lid again and grind for 10-15 seconds.
In a coffee grinder
If you don’t have a blender or food processor at home, you can use a coffee grinder. First you need to rinse it thoroughly and dry it. Coffee residues must be removed to prevent the flour from acquiring a coffee taste.
The cereal is poured into the machine, closed with a lid and ground for a few seconds. Then shake the coffee grinder so that whole pieces rise to the surface. Then turn off the coffee grinder for 30 seconds. and check the degree of grinding.
The benefits and harms of oatmeal for the body
Compared to oatmeal, oatmeal is less healthy because it is the germ part of the grain, which contains most starch, not vitamins - they are contained in the shell. That is why flour does not have such obvious hepatoprotective properties: they are inherent exclusively to whole grains and to a lesser extent to oatmeal. However, nutritionists claim that oatmeal has benefits:
- Fiber stimulates the active passage of food through the intestines, which helps improve the process of bowel movements, prevent constipation, and also ensure timely cleansing of the intestines.
- Fatty acids help regulate metabolic processes in the body, which explains the benefits of oatmeal for weight loss, because accelerated metabolism accelerates the process of weight loss. However, keep in mind that baked goods will no longer have this property.
- Natural antioxidants help slow down the aging process, especially if you use oatmeal not only internally, but also externally in home cosmetology recipes.
- B vitamins support the nervous system, so oatmeal is needed by people who often face physical and mental stress and stressful situations.
Some doctors also mention the benefits of oatmeal for diabetics, since it helps lower the level of dangerous cholesterol (low-density lipoproteins), and also controls insulin fluctuations and prevents the risk of blood clots. Additionally, it supports the functioning of the heart, provides a large amount of energy and helps the growth of muscle tissue.
As for the harm of oatmeal, the main problem is the gluten it contains - this is an allergen that is not recommended for young children. And, of course, if you are gluten intolerant, any products containing oatmeal are prohibited. In addition, if you tend to be overweight, you should limit the amount of consumption of this product or replace it with oatmeal, since oatmeal contains a large amount of starch.
Features of using oatmeal
Flour is used in various fields - for cooking, cosmetics.
For weight loss
When dieting, doctors recommend excluding flour products, but some varieties can be consumed. Oatmeal baked goods raise sugar less than other baked goods, so a person can easily control his appetite. Thanks to flour, toxins and wastes leave the body, which has a positive effect on the process of losing weight .
In home cosmetology
Oatmeal is used not only in dishes, but also for cosmetic purposes. The benefits are significant. Vitamin E, present in the composition, perfectly moisturizes the skin, slows down the aging process, tones and nourishes the skin. Thanks to amino acids, collagen production is activated and rejuvenation occurs.
Mask for oily skin
The crushed powder will help rid the skin of oily and greasy shine. What you will need:
- oatmeal – 2 tbsp. l.;
- grapefruit juice – 2 tbsp. l.;
- kefir – 2-4 tbsp. l.
How to cook:
- Combine all components and mix.
- Distribute over the face and leave for 15 minutes.
- Wash off with water and apply moisturizer to the skin.
Moisturizing mask for dry skin
The following recipe will moisturize the skin. Compound:
- powder – 1 tbsp. l.;
- honey – 1 tsp;
- chicken yolk – 1 pc.;
- vegetable oil – 1 tsp;
- lemon juice – 1 tsp.
The ingredients are mixed in a bowl and applied to the face. At first the composition will turn out to be liquid, then it will begin to dry out. Leave on the covers for 15 minutes. Then wash it off and apply cream.
Oatmeal hair mask
A good mask is made from powder. To prepare it, combine 3 tablespoons of flour with 0.5 glass of water. Leave to absorb and distribute over the scalp. If it is oily, add a spoonful of baking soda to the mixture. For dry skin - kefir.
Washing hair with oatmeal
Rinsing your curls with a cereal product gives a healthy shine and vitality.
After washing your hair with simple shampoo, rinse it with a mixture of flour and water. The product is prepared as follows: pour a spoonful of the mixture into 3 glasses of liquid.
Rules for selection and storage
In stores you can find the product in paper or cardboard packaging. It needs to be inspected for integrity - if the seal is broken, the product should not be taken. You can make sure that the flour has not become damp in the warehouse or during transportation by checking the weight. There are check scales in supermarkets; place the package on the machine’s plate and then compare the readings obtained with the indicated weight on the product label.
Important! Lemon juice is an acid in its purest form, so test it on the back of your hand before applying it to your face. If there is redness, it is better to use another whitening component, for example, parsley.
You should not take a non-certified product, it may contain harmful impurities. The packaging must contain the date of manufacture and expiration date.
Storage conditions:
- temperature +5…+18°C;
- air humidity no more than 75%.
Important! Unopened store-bought flour in packaging can be stored for up to 2 years, and unopened flour can be stored for no more than 6 months.
So, oat flour is a healthy product with a low calorie content that saturates the human body with the necessary vitamins and minerals. But you need to know the limits and rules of use, especially if you want to lose weight.
What can you cook with oatmeal?
Most often, the powder is used for baking. Oatmeal cookies and biscuits are popular. Due to the small amount of gluten, it is not easy to maintain the shape of the products, so you can add flaxseed flour.
Housewives also prepare porridge, pudding, and jelly. The dishes have healthy properties and great taste. An interesting option is to use the powder as a coffee substitute. The drink turns out to be unusual.
Kissel, cooked from oat powder, increases immunity and the body's to diseases. The drink also has a beneficial effect on the liver; it is drunk during the rehabilitation period to restore strength. To cook jelly, pour 50 grams of powder into 300 ml of water and heat in a water bath. The mass should thicken, cook over low heat. You can add honey.
The famous dish is pancakes. They are often prepared from oat powder. Regular flour is replaced with this variety. Pancakes turn out to be filling and have calorie content , so they are eaten when on a diet. In the same way, oatmeal powder is added to the dough for pancakes and cheesecakes.
Important! Do not put powder into minced meat, cutlets, or meatballs, as it will give the dish a specific flavor.
Can pregnant and lactating women eat oatmeal?
The rich composition and properties make the product useful for pregnant and lactating women. It is necessary at the stage of fetal formation and the feeding period. The pantry of useful substances maintains women's health at a stable level.
The period of fetal formation and lactation takes a lot of energy and resources. This affects women's physical and mental health. Ground grains in the form of flour restore the lack of minerals. Nutrients enter not only the female body, but also the fetus.
Storage Features
Oatmeal powder must be stored correctly. The place where it will stand must be dry, and the container or jar must be hermetically sealed. To extend shelf life, flour can be placed in the freezer. This way it will remain fresh for six months. If kept in a kitchen cabinet, the storage period will be 3 months.
In conclusion, it is worth noting that the benefits of oatmeal powder are lower than those of oatmeal, but it is much more valuable than the wheat variety. The great advantage of flour is that it can be consumed by people with gluten intolerance. The mixture rarely causes harm. The product is used in the preparation of cookies, pancakes, and pancakes. They also cook jelly, which is indicated for diets and diabetes. Oatmeal is an excellent moisturizer and cleanser for the skin and hair.
Possible harm and contraindications
The product in question can be harmful if consumed uncontrolled and when high-calorie components are added to prepared dishes. If you want to lose weight, eat whole grain oatmeal with fruits or vegetables. Patients whose diseases are associated with poor absorption of calcium are advised to consult a doctor before use. The use of the product is contraindicated for patients with celiac disease (gluten intolerance).
