Contents
In line with its mission, the Editorial Board of MedTvoiLokony makes every effort to provide reliable medical content supported by the latest scientific knowledge. The additional flag “Checked Content” indicates that the article has been reviewed by or written directly by a physician. This two-step verification: a medical journalist and a doctor allows us to provide the highest quality content in line with current medical knowledge.
Our commitment in this area has been appreciated, among others, by by the Association of Journalists for Health, which awarded the Editorial Board of MedTvoiLokony with the honorary title of the Great Educator.
Oatmeal, as the name suggests, is made from oats. It is a rich source of carbohydrates, protein, unsaturated fatty acids and many vitamins. Therefore, they are a valuable supplement to the daily diet.
Oatmeal – history
Oat is an ingredient of oatmeal and it was eaten many thousands of years ago. In the Middle Ages, it was the staple food for the population of Europe, and porridge prepared from it was a typical dish of that period.
However, porridge was most popular in England, because it was used there by representatives of the upper classes, as well as ordinary workers, miners and peasants. It was believed then that oatmeal is a meal that provides satiety and the strength needed to work hard for many hours. Nowadays, oat flakes are appreciated more and more due to their nutritional properties.
Oatmeal – types
Due to the treatment of oat grains, obtained We divide oatmeal into three basic types.
- Plain oat flakes are made of whole grains. Before consumption, they must be boiled.
- Mountain oat flakes are obtained from the halves of the grains. This reduces the time required to prepare the product – you only need to boil the mountain flakes.
- Instant oat flakes are made from chopped oats that have been cooked. You can eat them without cooking – just add milk or yoghurt and your favorite additives.
At Medonet Market you can buy Pro Natura 400g oatmeal and Pro Natura 300g toasted oatmeal, which will be perfect as a nutritious breakfast. You can also buy a ready-made OATlicious OstroVit Oatmeal with freeze-dried fruit mix, which you can conveniently prepare at any time.
See: Oatmeal diet – rules, effects, sample menu
Oatmeal – nutritional value and calorific value
100 g of oat flakes contain 366 kcal. This portion contains about 7 g of fat, which are valuable unsaturated fats. In addition, there are 54 g of carbohydrates and 13,5 g of protein. Flakes are a valuable component of the diet due to the high fiber content that improves the functioning of the intestines. They also contain vitamin E and B vitamins. They are a source of iron and calcium.
Vitaminized flakes, on the other hand, are rich in vitamin C. They are made from malted oats, i.e. oats that started sprouting.
Also check: Vitamins – role, importance, supplementation
Oatmeal – health properties
Oatmeal has a number of uses in the fight against various ailments. For example, it has been proven that oatmeal can help us lose weight. This is because they contain beta-glucan, a water-soluble fiber that reduces the levels of the hunger hormone, cholecystokinin.
- At Medonet Market you can buy Oat Fiber VEGE OstroVit.
The property of beta-glucan is that it coats the digestive tract with a sticky layer that is resistant to the action of digestive enzymes, which in turn has probiotic properties, simply put, is a breeding ground for good bacteria. In turn, the insoluble fraction of oat fiber can improve the functioning of the intestines and give us a feeling of fullness. It is worth mentioning that oatmeal is very nutritious with relatively few calories.
Oatmeal also lowers blood pressure. The presence of these products in our diet helps to keep blood pressure in check almost as effectively as antihypertensive drugs.
It has also been proven that oatmeal reduces cholesterol. This is because oats are extremely high in soluble fiber. If we enrich our diet with just 3 g of soluble fiber a day (the amount of three-quarters of a glass of oatmeal), the concentration of total cholesterol will drop by 8 to 23 percent. It is also related to the action of beta-glucan, which by covering the digestive system with a sticky layer, delays the absorption of fats, as well as binds bile acids and supports the excretion of cholesterol.
According to the American Chemical Society in Dallas, the aventramides (derivatives of cinnamic acids) contained in oats have antioxidant and anti-inflammatory properties. As a result, they inhibit the production of inflammatory cytokines associated with the formation of fatty bands in the vessels.
Due to the high fiber content and the antioxidant effect of aventramides, oatmeal can reduce the risk of developing colorectal cancer.
Due to the high fiber content, oat flakes are digested slowly, which means that the sugar they contain slowly passes into the blood. This causes a slow release of insulin (remember that oatmeal has a low glycemic index) and sugar remains constant for a long time.
When we eat something with a high glycemic index (e.g. a sweet cookie), the sugar level soars up, causing a lot of insulin to be released, which signals to the body that there is food that can be quickly transferred into the cells and store. As a result, supplies are stored (in the form of fat) and a quick feeling of hunger, because after an acute insulin command, all food is “packed” and the blood sugar level drops again. In other words, oatmeal stabilizes blood sugar levels.
Oatmeal can improve our physical performance. After all, even sports horses get oats to eat. It has been proven that porridge eaten 45 minutes to an hour before scheduled training improves metabolism and increases endurance.
Oatmeal is a rich source of magnesiumwhich soothes the nerves and strengthens the muscles. In addition, magnesium also helps prevent heart attacks and strokes due to its ability to relax blood vessels and lower blood pressure. According to the data, eating foods rich in magnesium may reduce the risk of developing type 2 diabetes. Magnesium deficiency, in turn, makes concentration difficult, weakens memory and, in extreme cases, can even lead to depression.
This is not the end of the health benefits of oatmeal. According to experts, they can prevent asthma. In their research, Finnish nutritionists have shown that infants who are introduced to the diet of oats before the age of six months suffer from asthma much less frequently and suffer from allergic rhinitis later in life. The risk of developing asthma is reduced by almost two-thirds if children eat oatmeal as their first porridge from early infancy.
As we mentioned, oatmeal is high in fiber, which means that people who eat it have fewer problems with constipation. Additionally oatmeal can help you sleep. Although they are eaten for breakfast rather than dinner, doctors recommend eating them also in the evening, especially for those who have trouble falling asleep.
Oatmeal contains a lot of magnesium, potassium, tryptophan (an amino acid that is a precursor to serotonin) and vitamin B6, which increases the production of serotonin in the brain. Serotonin, in turn, transforms into melatonin in the dark, which regulates the work of our biological clock.
Oatmeal – cosmetic use
Interestingly Oatmeal is one of the most widely used natural cosmetics. This is due to the antioxidants contained in them, which delay the aging processes of our body. Oatmeal has also found its place as an ideal caring agent, because they soothe irritations as well as cleanse and refresh the skin. Thanks to the action of fatty acids, they provide the skin with adequate hydration.
Increasingly, oatmeal masks are used in homes. To make such a mask, you need:
- one tablespoon of honey,
- one tablespoon of milk,
- a couple of tablespoons of warm water.
When combined, these ingredients help to revitalize the skin. It is also worth mentioning that oatmeal is also an ingredient of many cosmetic products available on store shelves. Cosmetics containing oatmeal should be used especially by people with sensitive skin.
Like masks, oatmeal peels, such as the smoothing body scrub with carrots and oatmeal Green Lab, are also very popular. They help to exfoliate dead skin and are able to thoroughly clean clogged pores. It is also worth adding that oatmeal peels are effective in the fight against the problems of oily, impure and sensitive skin. If our day was particularly tiring, we would take a bath in porridge, which soothes the whole body.
See also: Skin problems – how to deal with them?
Oatmeal – recipes
Oatmeal can be made with water, but to make a valuable meal, combine it with dairy products. We cook regular and mountain flakes in milk, while instant flakes can be combined with both milk and yoghurt. This meal should be supplemented with your favorite seasonal fruit. You can also put a handful of dried fruits and nuts into the bowl, which are extremely rich in unsaturated fatty acids as well as micro- and macroelements.
Wrapped flakes are also great for making oatmeal cookies. A snack containing cereals, nuts, fruit and honey is a great replacement for bars often chewed at work.
Oatmeal contains gluten, therefore, they cannot be eaten by people suffering from celiac disease.
Content from the site medTvoiLokony they are intended to improve, not replace, the contact between the Website User and his doctor. The website is intended for informational and educational purposes only. Before following the specialist knowledge, in particular medical advice, contained on our Website, you must consult a doctor. The Administrator does not bear any consequences resulting from the use of information contained on the Website.