If you like to experiment in the kitchen and adhere to the principles of healthy eating, try replacing regular flour with fiber-rich oatmeal. It makes delicious pancakes, bread, jelly, muffins, porridge, cookies and many other tasty and healthy dishes. In addition, oatmeal is also useful in home cosmetology - for making effective masks for skin and hair.
Let's look at the benefits and harms of oatmeal, find out its composition, BJU, calorie content, use in cooking and dietary nutrition.
Useful properties of oatmeal
Ground cereal is beneficial for the body. Oats have little starch, sugars, and a lot of fiber, which makes them a dietary dish for diabetics. Soluble fiber reduces sugar levels, while insoluble fiber removes toxic substances. Vitamin B affects hematopoiesis, which eliminates the possibility of anemia. Even for diseases of the liver and digestive system, ground flakes are prescribed during and after treatment.
The cardiovascular system feels the positive influence of the properties on the main organ - the heart. The benefits of oatmeal are significant, as it prevents the formation of blood clots, reducing cholesterol levels, lowering blood pressure. B vitamins normalize the functioning of the nervous system.
The properties are such that eating dishes made from oat cereals can improve the appearance and condition of the skin if there are rashes or irritation. Oatmeal for hair is also used in home cosmetology.
Recommended reading: Is muesli healthy and how to make it at home
Composition and energy value
Oatmeal contains important micro and macroelements, enzymes and a wide list of amino acids, including essential ones: arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, tyrosine, valine.
Calories and vitamins
The energy value of 100 g of product is 369 kcal. This amount contains 13 g of protein, 7 g of fat and more than 60 g of carbohydrates.
Oat grains ground into flour contain a lot of nutrients and vitamins C, A, E, PP, group B. This product contains the following microelements: calcium, magnesium, copper, iron, phosphorus. Silicon has a beneficial effect on normalizing metabolism. Calcium regulates heart function, phosphorus regulates blood composition, and magnesium has a beneficial effect on the nervous system.
Glycemic index
The glycemic index of foods is carefully monitored by those who control their weight. In addition, knowing this information is useful for people with diabetes. Oat flour has a GI below average and is 45 units.
Does it contain gluten
For those who cannot eat gluten (gluten), it is important to know that most grain products contain it. It is also found in oatmeal, but in a minimal amount - 21%.
For comparison, wheat flour contains much more gluten – 80%. That is why the baking composition should contain no more than half oatmeal, otherwise the dough will simply crumble.
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.
Possible harm of oats
Whole grain ancient grains have their downsides. They are minor and outweigh the benefits, but every consumer should be aware of the possible risks.
Abundance of starch
Almost all whole grains contain a high concentration of starch. This is why oat portions need to be controlled. The optimal portion for men is 150 grams, for women – 100 grams. If you are engaged in intense physical or intellectual activity, then the volume of oat consumption may be increased.
Why adjust starch concentration? Its abundance increases the secretion of insulin, which is fraught with a sharp increase in body fat and the development of inflammatory processes.
High calorie content
The caloric content of ancient cereals is much higher than that of modern ones. Take this into account during cooking and reduce the usual portion by 15-30%. Even a small bowl of oats will provide far more benefits in terms of calories, fiber and nutrients than twice the amount of rice, corn or wheat.
Gluten
Oats were originally gluten-free. The causative agent of inflammatory processes appeared in it gradually during the development and cultivation of the crop. How did the infection occur? Batches of oats may have been planted next to fields of wheat, which contains gluten. During the joint development of plants, cross-contamination occurred. Moreover, gluten can remain in the soil and be transmitted to subsequent crops. Concurrent industrial processing in the same facilities also contributes to gluten contamination.
Gluten should be avoided in patients with celiac disease and an acquired/congenital allergy to the substance. The manufacturer must notify the presence of gluten on the packaging. To fully verify the absence/presence of a substance, check the composition.
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The benefits and harms of oatmeal for weight loss
Oatmeal is used for weight loss and keeping the body in shape. The benefits of it are difficult to overestimate; ground cereal cleanses and saturates the body with essential elements. Toxins and waste are eliminated, and this promotes weight loss. High protein content stimulates muscle growth.
In addition to proteins, there is a large percentage of carbohydrates. The composition is high in calories; eating dishes made from oatmeal should be postponed until the morning, when a person needs a lot of calories. Excessive consumption of flour during the day or evening will harm your figure. So the benefits of the mixture are not always clear.
Advice! Oatmeal and its derivatives help build muscle if a person watches his weight and goes to the gym.
Difference from wheat flour and oatmeal
Why is oatmeal considered the most healthy and dietary? It's all about valuable protein - the human body easily absorbs it. Regular consumption of fiber also has a positive effect on health - it helps eliminate toxins. But wheat contains more simple carbohydrates.
In stores, housewives are often confused when they see oatmeal. The difference between oatmeal and oatmeal is in the manufacturing method. Oatmeal is made from boiled cereals, which are then ground. As a result, germ and bran membranes enter it. Flour is made from germ grains.
On a note. It’s easy to make oatmeal yourself – grind the oats in a blender or meat grinder. Please note that not all beans are ground the same. Whole grains are processed whole - ground without removing the shell. Sprouted oats must be dried first. From the resulting flour you can bake bread, prepare oatmeal cookies, and cook cleansing jelly.
The use of oatmeal in cosmetology
Oatmeal powder is used not only as a food product, the component is widely used in cosmetology - the benefits of flour are tangible. The vitamin E it contains moisturizes the skin, prevents aging, vitamin B tones and nourishes. Amino acids stimulate collagen production and rejuvenate. The iron and phosphorus content gives it a velvety feel.
An oatmeal face mask is used for inflammation, blackheads, and dull, aging skin. The problem of oily or dry skin is solved with the help of the product. Washing with oatmeal is suitable for normal and combination skin. It is impossible to cause harm with such ingredients.
Mask for oily skin
Ground grains are useful for removing oily shine:
- oatmeal flour – 2 tbsp;
- kefir – 2-4 tbsp;
- grapefruit juice – 2 tbsp.
Mix, apply to face, hold for 10-15 minutes, rinse, moisturize face with cream.
Moisturizing mask for dry skin
A dehydrated, dry cover will be saved by the following composition:
- ground oats – 1 tbsp;
- yolk – 1 pc.;
- honey – 1 tsp;
- vegetable oil – 1 tsp;
- lemon juice – 1 tsp.
After mixing, apply to face. At first the mixture will be liquid, but after a couple of minutes it will dry out - this is its property. Keeping the mask on for 15 minutes is beneficial. Rinse off and lubricate your face with cream to consolidate the result.
Oatmeal hair mask
Mix 2-3 tablespoons of the mixture with half a glass of water. Wait until the water is absorbed and apply to the scalp. If your scalp is oily, add a spoonful of baking soda to the mask, no more, so as not to cause harm. If dry, add yolk and a spoonful of kefir.
Recommended reading: Benefits of pea porridge for the body
Washing hair with oatmeal
Washing your hair with oatmeal gives your skin and hair a healthy shine. After washing your hair with shampoo as usual, you need to rinse it with water and flour. A spoonful of the mixture goes into 3 glasses of warm water.
Content of calories, proteins, fats and carbohydrates in products
I have already published the “Table of Protein, Fat and Carbohydrate Contents”. But I came across another one. I don’t know which is more accurate or complete, so you can use both.
