Why isn't it healthy to eat oatmeal for breakfast every day?

How to make instant oats

The process of obtaining instant cereal is lengthy. The grain is collected by a combine, then cleaned of impurities at the elevator. Clean oats go into hulling machines, where the hard shell is removed. Then they are doused with steam and flattened. But these will still only be ordinary flakes that need to be boiled.

Did you know? Oats first appeared in Mongolia. Here it grew like a weed among spelled crops (a type of wheat). But they did not completely destroy it, since they knew about its nutritional value.

To reduce the cooking process to a couple of minutes, the raw materials are cut, scored, passed through the press again and treated with steam. The output is the finest, semi-finished flakes. At the end of the process they are dried, cooled, sifted and packaged. If necessary, various nutritional supplements are added.

In what form is oatmeal consumed?

Porridge

Oatmeal porridge with milk contains only 15 kcal more than porridge cooked with water. The nutritional value makes you feel full quickly.

Kissel

Nutritionists recommend using oatmeal jelly for weight loss. Its mild effect and cleansing properties are gentle on the stomach and remove all excess.

Mask

This recipe is widely used in cosmetology. Crushed oatmeal is poured with warm water and infused. Then this paste is used as a mask on the face and décolleté. This mask acts as a natural scrub, cleanses pores and makes the skin elastic.

Bran

Some people still regard bran as a product not worthy of attention. However, oat bran contains 90% active ingredients and is superior to potatoes in potassium content. Fiber in bran prevents dysbiosis.

Ingredients of instant oatmeal

The composition of instant oatmeal is not much different from regular oatmeal:

Nutritional value 100 g:

What are oats

Oats are a food cereal crop. Oat flakes are eaten, they are peeled and steamed. All the beneficial substances and vitamins contained in oatmeal are retained in it even after heat treatment. Oats contain complex carbohydrates, thereby being a powerful source of energy.

One bowl of oatmeal contains a quarter of a person’s daily requirement for fiber.

What is its use

The benefits of instant oatmeal are less than those of regular cereal. This is due to the duration of industrial processing, during which some of the beneficial substances are lost. But they still contain micro- and macroelements, vitamins that our body needs.

Introducing porridge into the diet allows you to cleanse the body of bad cholesterol, prevent heart attacks and strokes, and improve the functioning of the nervous system. Instant cereal contains some fiber, but a small amount is enough to gradually cleanse the body of toxins.

Important! To benefit from instant cereals, you need to avoid those that contain (additionally) food additives and flavor simulants.

Mono-diet on oatmeal

This is the most popular option for losing weight with porridge. The oatmeal diet for weight loss is designed for a short period of 3 to 5 days, during which you can lose up to 5 kilograms.

Apart from porridge, all foods are prohibited, so only the most persistent can withstand such a strict diet. You cannot eat according to this system for any longer, since the menu is unbalanced and does not contain enough fats and proteins.

Cooking method

1. Oatmeal does not need to be cooked: it is brewed with boiling water and infused.
2. Some people take mineral water for this, but regular drinking water is also suitable.

Meals are fractional: up to 5 times a day, but each serving should not be more than 200 grams. You cannot add salt, pepper, herbs or sugar.

You can repeat the diet no more than 2 times a year, but a couple of times a month you should arrange fasting days for yourself, because oatmeal for weight loss not only allows you to acquire the desired shape, but also improves digestion.

Harm and contraindications

The main harm from instant cereals lies in the additives. With them, the manufacturer tries to attract the buyer, not caring much about the quality of the final product. Typically, instant porridges are packaged with pieces of fruit added. But processing them correctly is a complex and costly process. It is easier for the manufacturer to replace them with flavors, dyes or other food additives.

Often, instead of “exotic” fruits, apples are used that are processed in a special way (using food chemicals) so that they resemble peaches, apricots, etc. Also, such cereals contain a lot of sugar, which is not at all healthy for the body.

Harm of oatmeal

The benefits of oatmeal are undeniable, but you should know that it is not beneficial for everyone. If you abuse this cereal, eating it every day, calcium is removed from the human body. Its absorption, as well as vitamin D, is impaired. Their deficiency in the future can cause the development of serious diseases, such as bone deformation and osteoporosis.

People diagnosed with gluten enteropathy should not consume oatmeal at all.

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Can I eat it for breakfast?

Instant cereal is suitable for breakfast. But you shouldn’t expect that after eating you won’t feel hungry for long. Due to the low fiber content, the absorption process of the product is rapid.

In addition, it will be useful to eat such food only once or twice a week and in an amount of no more than 200 g. Due to the high calorie content of a daily meal, you can quickly gain several kilograms of excess weight.

Important! It is advisable for diabetics to avoid instant porridge, since rapid absorption may result in sudden surges in blood glucose.

Who shouldn't eat oatmeal?

In some cases, oatmeal for breakfast can cause harm rather than benefit.

• Porridge acts as a sorbent not only for metal salts, but also for various useful microelements. Together with lead and similar elements, oatmeal fibers capture and remove calcium, magnesium and zinc from the body.
• Oatmeal cooked in water is beneficial for weight loss, but if you add milk and butter to the porridge, the calorie content of the porridge will increase enormously. And then porridge can add a couple of extra pounds to you, and for people who want to lose excess weight, this is clearly harmful.
• If oatmeal is beneficial for ulcers and gastritis, then for a disease such as celiac disease, it will only be harmful to the body and is strictly contraindicated. Celiac disease is a pathology in which the body does not accept foods containing gluten protein. Eating such foods causes unpleasant symptoms - pain in the stomach, diarrhea.
• Oatmeal, packaged in bags, flavored with various flavors and additives, does not require cooking, does not give a feeling of fullness. On the contrary, it only stimulates the appetite, like most products in which various chemical elements predominate.

How to choose the right porridge

First of all, try to look for an “instant” breakfast without additives. Carefully study the composition of the product - there should be a minimum of harmful impurities. Check the expiration date and expiration date, and the integrity of the packaging. Give preference to products from well-known brands - there is a better chance that the information on the packaging is true.

High-quality flakes are white, slightly yellowish with a fresh and soft smell. They don't taste bitter.

The difference between rolled oatmeal and oatmeal

Oatmeal or oatmeal can be compared to rice in appearance. This is a whole grain and will take 30-40 minutes to cook. Oatmeal or Hercules (the commercial name of the cereal) is made from the same oats, but using a different technology. First, the grain is cleaned, then steamed and flattened into thin petals using smooth rollers. Therefore, they only take a few minutes to prepare. Since these flakes have already been heat-treated, they are not as healthy as oatmeal and are not recommended for daily consumption. You should also know that Hercules is prepared from premium grains. “Extra” oat flakes are prepared from class 1 oats: “Extra No. 1” - from whole groats, No. 2 - from cut groats and No. 3 - quick-cooking ones, also from chopped groats.

Rules for preparing healthy porridge

Processed flakes can be used to make healthy oatmeal.

It is enough to follow simple rules:

1. Prepare the dish with low-fat milk or water.
2. Add dried fruits and nuts to it yourself.
3. If possible, exclude sweeteners.
4. When cooking, stir the porridge constantly so that it does not burn.
5. Liquid oatmeal is obtained by combining water and flakes in a ratio of 3:1, semi-viscous - 1:2.5, viscous - 1:2.
6. When ready, add oil and let sit for a couple of minutes.
7. Try to cook the amount that you will consume at a time (it’s less tasty when it’s cooled).

Did you know? In 2020, Russia was the world leader in oat production.
Harvest: 4.76 million tons of grain per year.

How can you replace oatmeal in your diet?

Let's talk about what you can replace oatmeal with so as not to force the body with only one product and not get harmed. Many may think that a product like oatmeal is difficult to replace with something, but believe me, there are many different alternatives to replace oatmeal.

• Millet, yes, is fed to birds, but if prepared correctly, it will be an excellent substitute for oatmeal. It is also rich in gluten and various vitamins and microelements.
• Quinoa, like millet, has many beneficial elements. Dried fruits go very well with it.
• Bulgur, an excellent all-purpose porridge, is almost no different from previous options and is a very good substitute for oatmeal. It is used in a wide variety of Middle Eastern dishes. Goes well with honey.
• Buckwheat reduces the risk of diabetes and high blood pressure, also helps lower cholesterol levels and does an excellent job of cleansing the gastrointestinal tract. Pairs well with maple syrup.
• Spelled is a very old type of wheat, it is rich in complex carbohydrates and a lot of protein. Contains more vitamins and microelements than any other cereal. Recently it has become very popular.

About the benefits of buckwheat porridge for proper nutrition >>

Harm from oatmeal is quite rare, but if you consume too much of any product, you can get negative consequences. Therefore, for this purpose, an example was given of those cereals that can replace oatmeal.

Now it’s worth talking about how many grams of oatmeal you need to eat for breakfast so that it is healthy and not harmful. So, many people think that 100 grams of dry oatmeal is a normal portion. But it’s not so simple; when cooked, it will increase in volume by 2-3 times, thereby turning a portion of one hundred grams into 250-300 grams, and this is already extra calories if we want to lose weight.

So how much oatmeal should you eat for breakfast? In order to be full and at the same time lose weight, we need about 30-50 grams of dry oatmeal to prepare oatmeal. This will be the ideal amount for breakfast, unless of course you are a weightlifter and you need a sufficient amount of energy, then this is the ideal portion.