All about oatmeal: health benefits and harm, recipes for beauty and longevity

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.

Why is oatmeal so healthy?

The properties of porridge are explained by a large percentage of active ingredients. The ratio of proteins, fats, carbohydrates and other active substances in it is optimal. Cereals contain 11-18% high-quality proteins, 4-6.5% fat, 40% starch.

Whole grains, cereals and cereals

The cereal has gained fame as a healing product, not inferior to buckwheat or pearl barley, thanks to selenium, manganese, zinc, as well as its rich vitamin composition. For clarity, I made a table.

As you can see, the leaders are biotin, which is necessary for hair, nails, and facial skin. In terms of its quantity per unit mass, the product is ahead of most plant and animal sources, including cottage cheese, eggs, and chicken meat.

The benefits of oatmeal aren't just potassium or magnesium. The phosphorus content reaches 328 mg per serving, which, for a moment, is more than 40 percent of the daily value. The element is necessary for the formation of bones, teeth, and other tissues.

These components have a beneficial effect on metabolic processes, protect nerve cells, and improve the condition of hair and skin.

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.

Granola

Granola, or muesli, is a product that is better to make at home yourself than to buy in a store. You can add any dried fruits or nuts to your granola. I offer a recipe for pear granola.

What do you need:

• pear - 1 pc.;
• honey - 2 tablespoons;
• vegetable oil - 2 tablespoons;
• oatmeal - 2 cups;
• sesame seeds, seeds, nuts, cinnamon, ginger - optional and to taste.

How to cook:

1. Turn on the oven and preheat to 150 degrees.
2. Grate the pear. Mix pear, honey, oil.
3. Separately mix the flakes with all the fillings. Combine the two mixtures.
4. Place baking paper on a baking sheet and spread the mixture over the baking sheet. Place in the oven for 30-35 minutes, remove and stir occasionally.
5. Allow to cool before use.

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.

What is the difference between Hercules and oatmeal?

Most inexperienced gourmets believe that oatmeal and Hercules are one and the same. There are actually two types of cereals: whole and processed.

Flattened instant oats

The difference between rolled oatmeal and oatmeal is its structure, production method, and saturation with biologically active components. The flakes are made like this: the raw material is cleaned, separated from the germ, steamed, flattened, passing through rollers. There are several types of flakes. They differ in cooking time. The shorter it is, the more processing the raw materials have undergone, and the less active substances remain there.

Oatmeal is a whole, unmilled grain. It undergoes minimal mechanical processing. Valuable parts such as endosperm, germ, and bran are not removed from it. At the same time, the rich chemical composition is preserved.

If you don’t know the difference between rolled oats and oatmeal, then instead of a healing product you can buy an instant semi-finished product. It will not have the expected effect.

Flour and its variety – “Tolokno” – are also often found on sale. It makes delicious jelly and pancakes.

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.

Why should you avoid lazy oatmeal in the morning?

Dishes that are rich in carbohydrates are not the best idea for breakfast. When our body consumes carbohydrates, they break down into glucose and enter the bloodstream. This causes insulin levels to rise. The problem is that most often our liver already contains a certain amount of glucose, so any excess will be stored in fat. But no one wants this.

Cortisol levels are also elevated in the morning, which helps us stay alert and focused throughout the day, but too many carbohydrates can negatively impact cortisol function, leaving us feeling very tired.

Since cortisol is linked to our circadian rhythms, foods that are high in carbohydrates can interfere with our sleep cycle and cause a lot of problems.

Carbohydrates are also digested very quickly, which means they don't keep you full for very long.

Therefore, it is better to add more proteins and fiber to your breakfast so as not to starve all day and not torment your body.

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.

What is lazy oatmeal?

Well, first of all, this is a great option for a quick and easy snack. The oatmeal is soaked overnight and the cereal absorbs all the liquid.

You can top your oatmeal with anything, yogurt or milk, I recommend trying coconut and almond milk. This is my favorite look.

Oatmeal in a jar is a very popular type of breakfast because you prepare everything the night before and your breakfast is already ready, even though you haven’t gotten out of bed yet.

Usually fruits, nuts and various seeds are added to it. Honestly, there are countless variations.

But the main problem with this dish is that it contains a huge amount of carbohydrates, which makes it not a very good choice for your breakfast.

Instead of overloading your body early in the morning, it is better to postpone the “porridge” until later, or for the post-workout period.

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.

Oatmeal pancake with salmon and cottage cheese

If you prefer unsweetened, hearty breakfasts in the morning, pay attention to oatmeal - a favorite dish on any dinner table.

Oatmeal pancakes can be prepared with different salty (fish, chicken, ham, vegetables, cheese, herbs) or sweet (fruits, berries, nuts, chocolate) fillings. We suggest trying it with salmon and cottage cheese.

Ingredients (for 1 serving):

• 2 eggs, • 2 tbsp. l. oatmeal, • 3 tbsp. l. cream or milk, • 60 g lightly salted salmon, • 1 tbsp. l. curd cheese, • salt, pepper to taste, • 1 tbsp. l. vegetable oil.

Preparation:

1. Beat eggs, chopped oatmeal and milk thoroughly. Add salt, pepper and stir again until smooth.

2. In a preheated frying pan, fry the oatmeal pancake under the lid for several minutes.

3. Transfer the finished pancake to a plate. Grease one half with curd cheese, lay out pieces of fish. Cover the top with the other half of the oatmeal pancake. If desired, add some greens (arugula, dill, parsley).

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.

Five little-known interesting facts about oatmeal

1. Oatmeal is an excellent natural antidepressant. It's all about a decent content of B vitamins. Those who eat oatmeal regularly notice that stress levels decrease, insomnia goes away, and sleep itself becomes deep and restorative (vitamin B6 helps increase the synthesis of melatonin, the sleep hormone). By the way, isn’t the secret of the legendary British equanimity and stiffness hidden in the oatmeal?
2. For the same reasons (a large amount of vitamins and proteins), oatmeal lovers can boast of smooth, healthy skin, beautiful shiny hair and good nails. Were you also told as a child that horses have such luxurious manes precisely because they eat oats?
3. Oatmeal is good for removing heavy metal salts, toxins and waste from the body. As a result, digestion and blood circulation improve, internal organs and the brain begin to work more energetically.
4. Oatmeal is an excellent cosmetic product. The flakes make effective natural masks for hair and skin. This mask is very good in spring: the skin quickly becomes clean, soft and soft, inflammation calms down, peeling goes away, and fine wrinkles are smoothed out.
5. Oatmeal is also suitable for absorbing unpleasant odors - in the refrigerator, closet or trash can. It is enough to pour a small amount of flakes into a bowl - and after some time all extraneous aromas will be neutralized.

Still from the movie “The Hound of the Baskervilles,” 1981.

What kind of oatmeal can it be?

Oatmeal from crushed unrefined grains

Retains the original potential of the grain and contains more than 20 useful elements.
Rich in phosphorus, manganese, iodine and potassium. They keep the nervous system in order and the hormonal balance normal. A bowl of oatmeal with water covers the daily requirement for soluble fiber, cleans blood vessels and the gastrointestinal tract, and helps build muscle tissue. This oatmeal has one of the highest contents of unsaturated fatty acids among cereals (5.8 g/100 g).

The disadvantages of such unprocessed cereals are the rough taste. And you need to cook it for a very long time, 40-60 minutes.

"Extra"

Depending on the degree of processing, according to GOST, oat flakes of this type are divided into three groups.

• Oat flakes Extra No. 1 are made from whole grains. They are the largest in size, take longer to cook (usually about 15 minutes), but are considered the most useful, as they contain the most vitamins, microelements and fiber.
• Extra No. 2 oat flakes are made from cut oatmeal, they cook faster and are smaller in size, but the amount of fiber and other useful substances after “cutting” decreases.
• Extra No. 3 oat flakes are made from cut and flattened grains, they are the smallest and boil very quickly, in 1-2 minutes. Despite the fact that such flakes do not hold a record for the amount of vitamins, they are recommended for children and those suffering from gastrointestinal diseases, when coarse fiber can be harmful.

"Hercules"

Hercules is the Roman name of the hero of ancient Greek mythology, Hercules. A Soviet invention of the 30s was named after him.

Traditional “Hercules” is made only from whole grains - it is cleared of films and flattened. Due to processing, a small part of the valuable substances is lost, but the cooking time is reduced to 15 minutes, which preserves the remaining benefits in full. Porridge made from elastic, tender flakes is much more pleasant to eat than from hard grains, and it is digested more fully and easily.

Delicate flakes

Even thinner and more delicate flakes are made from oatmeal: the grain is ground, steamed, cut and only then flattened. They cook in 2 minutes, but you can not cook the flakes, but just steam them with boiling water directly in a cup. Of course, more than 60% of the beneficial components are lost during grinding and cutting, but manufacturers have learned to make up for the losses by returning part of the bran mass to the polished flakes in the form of an additive. The texture of this porridge is creamy and fluffy, and the energy composition of the cereal remains virtually unchanged.

Quick oatmeal

are often blamed for having too much sugar in their products. The criticism was heard, and today you can easily find instant oatmeal with little or no sugar.

Oatmeal with coconut milk in a slow cooker

A multicooker will allow you to do parallel tasks while preparing an unusual porridge. Due to the fact that coconut milk is quite fatty, it is recommended to dilute it with water in a 1:1 ratio.

Recipe No. 7. Oatmeal in a slow cooker

with coconut milk
Method of preparation:

• Place the ingredients in the multicooker bowl.
• Depending on the multicooker model, you need to select the desired mode - “milk porridge” (30 minutes), “oatmeal” (20 minutes).
• After turning off, let it sit for 5 minutes.

Ingredients: - long-cooked oatmeal - 1 cup; — coconut milk – 1 glass; – water – 1 glass; - salt - 1 pinch.

If desired, berries, dried fruits, honey, and syrups are added.

Cereals can act as the main ingredient, or they can be an additional component of the dish. How to cook oatmeal is up to you! Focusing on lifestyle, goals and energy needs.

Bon appetit and be healthy!

You may also be interested in:

• how to lose weight at home - simple and effective methods available to everyone;
• the healthiest cereals - what to cook besides oatmeal for breakfast;
• Mindful eating is the basic principles for maintaining a flexible diet.

Bonus recipes for you.

Oatmeal risotto with mushrooms and herbs

foxeslovelemons.com
Are you used to risotto being made only from rice? No matter how it is! With oatmeal it turns out more tender and viscous. In addition, this is a great way to surprise your family and friends with your culinary skills and show that oatmeal can be prepared not only for breakfast.

Ingredients

• 1½ liters vegetable, chicken or beef broth;
• 2 tablespoons butter;
• 1 leek stalk;
• ½ teaspoon salt;
• 350 g champignons or other mushrooms;
• 2 cloves of garlic;
• 1 teaspoon fresh thyme;
• 1 teaspoon dried sage;
• 60 ml dry red wine;
• 180 g chopped oatmeal;
• 50 g parmesan;
• 2 tablespoons chopped parsley - for serving.

Preparation

1. Heat the broth in a saucepan over medium heat. When it boils, reduce the heat to low and cover with a lid.
2. Meanwhile, melt the butter in a frying pan. Cut the leek lengthwise into two parts, chop each into thin slices. Add leeks and salt to the pan. Cook, stirring, over medium heat for 2 minutes.
3. Add chopped mushrooms, finely chopped garlic, thyme and sage. Cook for 7-8 minutes, stirring regularly, until the mushrooms begin to brown.
4. Add wine to mushrooms, cook for a minute. Reduce heat to medium.
5. Pour the oatmeal into the frying pan and cook for a minute. Pour in two ladles of hot broth and simmer until the oatmeal has absorbed all the liquid.
6. When all the broth has been absorbed, add another ladle. The oatmeal will take about 20-25 minutes to soften.
7. A couple of minutes before cooking, add grated Parmesan to the pan and stir it into the risotto.
8. Serve the finished dish in deep plates, garnishing with chopped parsley and grated cheese.

Flourless cottage cheese casserole with cherries

Cereals allow you to avoid using flour. The dish is low in calories, but delicious!

Recipe No. 6. Cottage cheese casserole

without flour with cherries
Method of preparation:

• Heat the milk and pour over the oatmeal for 30 minutes.
• Soak raisins in boiling water for 20 minutes.
• Separately, beat the egg and cottage cheese with a blender, then combine. Add prepared oatmeal and stir.
• Defrost the cherries and drain the liquid. Add to the mixture, mix thoroughly.
• Stir in raisins, vanillin, sweetener.
• Grease a baking dish with oil and add the mixture.
• Place in an oven preheated to 180 degrees for 30-40 minutes. After 20 minutes of cooking, pierce the casserole in several places with a toothpick. This is necessary for even baking.

Ingredients: - cottage cheese 5% - 400 g; - long-cooked oat flakes - 100 g; — milk 1.5% — 250 ml; — chicken egg – 2 pcs.; — frozen pitted cherries – 200 g; – raisins – 30 g; - vanillin - on the tip of a knife; - sweetener - to taste.

The finished casserole can be sprinkled with coconut flakes and decorated with cherries.

Irish oat and onion soup

skinnytaste.com This classic Irish soup was traditionally served during Lent. It will warm you with its delicate creamy texture in the cold season and in any bad weather.

Ingredients

• 1 teaspoon butter;
• 3 large leeks;
• 90 g chopped oatmeal;
• 1 liter of vegetable or chicken broth;
• 350 ml milk;
• salt and pepper - to taste;
• green onions - for serving.

Preparation

1. Melt the butter in a medium saucepan over low heat. Cut the leek (take the white and light green parts) lengthwise and chop each half into thin slices. Simmer the onion until soft, about 15 minutes.
2. Add broth and milk, increase heat to high and bring mixture to a boil.
3. Add oatmeal and pepper chopped in a blender. Reduce heat to low and simmer, stirring occasionally, 45–50 minutes.
4. Serve in deep bowls, sprinkled with chopped green onions.

Health benefits of oatmeal

Oatmeal is one of the healthiest dishes in the world. The abundance of proteins and fiber in oatmeal improves all metabolic processes, promotes the growth and development of muscle tissue. Oatmeal perfectly cleanses the intestines, removing toxins and other harmful debris. Oatmeal stimulates the gastrointestinal tract, preventing the risk of various types of cancer, and prevents the progression of gastritis and stomach ulcers. Oatmeal is rich in biotin (B vitamin), which is good for the skin and prevents dermatitis.

3 reasons why lazy oatmeal helps us lose weight

1. Oatmeal (but not instant or ready-made muesli) contains a high proportion of fiber and dietary fiber, which perfectly “clean” the body of toxins, cholesterol and heavy metals.

2. Oatmeal – slow carbohydrates. They supply us with energy and increase our tone. The feeling of fullness from such porridge, unlike pancakes and buns, lasts for a long time, and we are not tempted to eat something sweet and unhealthy during the day.

3. Oatmeal has a beneficial effect on the condition of the skin, hair and nails. Contains B vitamins, antioxidants, eliminates inflammation and improves cell nutrition. Adhering to a diet, we are forced to give up fatty foods and “pay” for this by the lack of shine in our eyes and hair. And oatmeal helps us look fresh.

Read more on gastronom.ru: How to cook the perfect porridge from buckwheat, oatmeal and millet - the secrets of a Moscow chef

Oatmeal for breakfast: is it healthy?

Nutritionists around the world recognize oatmeal as one of the healthiest and most balanced breakfasts.

It's a source of fiber and when you eat it for breakfast, you won't feel hungry anytime soon. Eating food containing sugar and fat for breakfast will also fill you up, but after an hour or two you will become hungry again.

A proper hearty breakfast will lead to you eating less for lunch, which means you will avoid overeating and weight gain.

Many people associate oatmeal with breakfast, but healthy, wholesome food can also be prepared for lunch .

But this is not the best dish for dinner , since any grain products are carbohydrates, the amount of which is recommended to be reduced by the end of the day.

Savory oatmeal with bacon and cheese

macheesmo.com
Any dish tastes better with bacon, oatmeal is no exception. And the melting grated cheese will not leave anyone indifferent.

Ingredients

• 2 strips of bacon;
• 1 onion;
• 85 g oatmeal;
• 240 ml water;
• 50–80 g hard cheese;
• 2 chicken eggs;
• salt and pepper - to taste;
• green onions - for serving.

Preparation

1. Finely chop the bacon and place in a cold frying pan. Cook it over low heat for 10 minutes. Place the crispy bacon in a separate bowl and reserve about a tablespoon of fat in the pan.
2. Place finely chopped onion in the pan and fry it, stirring constantly, for a minute.
3. Add oatmeal to the onions. Stir the contents of the pan for 15 seconds, then add water.
4. Reduce heat to low and simmer for 8–10 minutes until oatmeal is cooked through.
5. While everything is cooking, fry the eggs in another frying pan. If you leave the yolk runny, you will get a delicious sauce for your dish.
6. A minute before cooking, add grated cheese to the pan with oatmeal.
7. Divide oatmeal into bowls, top with crispy bacon, top with fried eggs and sprinkle with fresh green onions.

Spiced oatmeal with turmeric and chickpeas

thefullhelping.com
Rich in beneficial properties, turmeric will give your oatmeal a golden color and a spicy taste. And boiled chickpeas are an excellent source of vegetable protein. The dish is suitable for vegetarians.

Ingredients

• 85 g oatmeal;
• 120 ml soy or almond milk;
• 120 ml water;
• 50 g fresh or frozen spinach;
• ½ teaspoon turmeric;
• 80 g boiled chickpeas;
• salt and pepper - to taste;
• green onions, almonds, cashews, tofu - to taste.

Preparation

1. Combine oatmeal, milk, water, salt and pepper in a saucepan. Cover with a lid and leave to steep in the refrigerator overnight.
2. The next day, remove the pan from the refrigerator and place it over medium heat. Once it boils, reduce the heat to low.
3. Add chopped spinach and turmeric to the pan and mix thoroughly.
4. Cook, stirring occasionally, until the oatmeal is soft (this will take 3-4 minutes if you pre-soaked it). You can add nuts or tofu to the oatmeal.
5. Serve the finished dish in deep bowls, placing boiled chickpeas on top and garnishing with green onions.