Oatmeal: benefits and harms of eating porridge for breakfast every day

Today we will talk about the huge number of beneficial properties oatmeal has. It is a natural healer for the female body because it helps to gain balance and tone.

Every person knows about such a wonderful and healthy product as oatmeal. Oatmeal has so many beneficial properties that it is suitable for children and adults. Anyone who strives for a healthy lifestyle is obliged to eat oatmeal.

Calorie content. How many calories are in 100 grams? product

100 g of dry flakes contain 352 kcal. If you cook porridge in water using half a glass of cereal (100 ml) and a glass of water, then one serving will contain only 123 kcal. When using milk and various fillers (sugar, butter, cereals), the calorie content will be significantly higher. So, for example, if you cook porridge in milk with a fat content of 3.2%, then the energy value of one plate will already be 250 kcal; with the addition of sugar and butter, it can increase to 350 kcal.

The combination of proteins, fats and carbohydrates in rolled oats is as follows:

Proteins 12.3 g
Fat 6.1 g
Carbohydrates 59.5 g

The table shows that oatmeal is rich in protein, and almost all carbohydrates in its composition are slow. That is why rolled oats give a long-lasting feeling of satiety and are recommended for those losing weight and athletes.

Composition, calorie content and beneficial properties of the product

The average calorie content of oatmeal cooked with milk is about 102 kcal per 100 g of prepared product. This means that by consuming a portion of 200-250 g, a person completely provides the body with energy for 3-4 hours. The components included in the product are present in the following quantities:

proteins, in the amount of 3.2 g;
fats, in the amount of 4.1 g;
carbohydrates, in the amount of 14.2 g.

Oatmeal cooked with milk contains a large amount of complex carbohydrates. Once in the body, they smoothly and slowly turn into glucose, thereby maintaining a sufficient level of energy in the body for a long time.

In addition, oatmeal has a fairly low glycemic index. This is a serious advantage of oatmeal over other cereals. By consuming it in the diet, porridge helps maintain normal sugar levels in the body. This property is extremely useful for people suffering from diabetes. Nutritionists recommend taking the glycemic index into account when creating your own diet and menu. Eating oatmeal daily will gradually reduce cholesterol levels

, which further reduces the risk of atherosclerosis and related diseases.

The product also contains a huge amount of vitamins and beneficial microelements. The B vitamins present in the composition help the body produce serotonin. Oatmeal made with milk will not only provide the body with energy, but also contribute to a surge of calories in the body, which will put you in a good mood for the whole day. The product also contains dietary fiber, which helps the body cleanse itself during periods of intoxication. Porridge creates a scrub effect

, but not for the face, as many are accustomed to thinking, but for the intestines.

A useful property of oatmeal from a culinary point of view is its compatibility with various foods and preferences. That is, it can be made sweet, like baby semolina porridge. You can make oatmeal salty, a classic porridge, not inferior to wheat or buckwheat. The dish is combined with various dried fruits, berries, jams and preserves. The versatility of oatmeal is its strong point.

Among the harmful properties characteristic of oatmeal with milk, it is worth noting the high fat content

. It must be consumed in reasonable quantities in order to prevent the formation of excess weight.

What's good about oatmeal?

Indeed, oatmeal contains a lot of useful components. Oats are an excellent source of complex carbohydrates, which are essential for our body.

In fact, it is carbohydrates that have high energy value, which means that a serving of oatmeal will be a good boost of strength and energy for a fairly long period of time.

In addition, oatmeal, the benefits and harms of which are revealed, contains fiber and protein, and contains a set of useful components that help normalize metabolism. This quality makes the product useful for overweight people and those trying to lose weight. Due to this beneficial property, oatmeal is also recommended for people who have problems with the digestive system, diarrhea, and bloating.

Oats also have incredible benefits due to their high content of calcium and phosphorus. These components are necessary for people with problems with the musculoskeletal system. In addition, a lack of calcium affects the condition of nails and hair. To eliminate muscle strain, potassium and magnesium are needed - oatmeal contains plenty of these elements.

The iron and minerals that make up this miracle product will be very beneficial for people with cardiovascular problems. They are also necessary for those who have certain blood diseases.

Cosmetologists confirm that oatmeal is an excellent antioxidant. The content of vitamins A and E in the product makes it a wonderful tool for maintaining beauty and youth.

In other words, the richness of the elements that make up this product gives it certain beneficial properties:

Eating oatmeal at breakfast is beneficial because it helps relieve drowsiness, depression and negative thoughts. And they are replaced by energy and positivity with cheerfulness.
This cereal normalizes metabolic processes in the body, fights constipation, indigestion, colitis and bloating.
People with dermatitis and allergies should primarily consume oatmeal.
Calcium and fluoride help cope with problems of the musculoskeletal system, strengthening bones.
Liver, kidney and thyroid activity is normalized. It is also beneficial for blood vessels, heart and blood. Oatmeal is great for lowering bad cholesterol levels.
This product is able to efficiently remove all harmful substances accumulated during life.
Diabetics need to eat this porridge as it has a very low glycemic index, which helps normalize blood sugar levels.
Oatmeal has a very good effect on hair - with regular use, it becomes shiny and silky. And a substance such as biotin can eliminate muscle pain, increase the overall performance and protective capabilities of the body.

What is the difference between flakes and cereals, what varieties are there?

But when choosing “raw materials” for oatmeal dishes, you need to understand: in the absolute maximum, only oatmeal has all the beneficial properties described above. These are whole oblong grains that have not been subjected to intensive processing.

Flakes are made from the same grains. But the top layer is removed, and the grains are flattened by rolling. As a result, such a product becomes more convenient to prepare, but loses some of its useful components. The flakes themselves are divided into varieties, which depends on the technology and intensity of processing of the cereal.

"Extra No. 1." This type of cereal is suitable for baby food and for people with gastrointestinal problems. The plates are light and thin, so they require no more than five minutes of cooking.
"Extra No. 2." The cereal for rolling out such flakes is pre-cut. They also turn out tender, but will take about ten minutes to cook.
"Extra No. 3." They are distinguished by a large amount of carbohydrates and a dense texture. They cook for about 15 minutes, but the porridge turns out very thick and satisfying. It is better not to use this option when losing weight.
"Hercules". Made from premium grade oats. These flakes are perhaps closest to the original composition of the grains. They are dense and will cook for over 20 minutes.

Oatmeal is stored in a special way. She better be cool. At high temperatures, excess sugars are formed in the grains, and the beneficial properties disappear. It is better to pour the oats into a glass container, close it well and keep it in the refrigerator.

Benefits for women

This product is widely used in medical and professional cosmetics for the preparation of ointments, creams, soaps, and gels. Oatmeal is beneficial for the face due to its action:

This cereal has an anti-inflammatory effect, increases the protective functions of the skin, and accelerates healing.
Helps cure diseases such as atopic dermatitis, eczema, and excessive dryness.
Silicon in porridge fights the formation of wrinkles.
Sulfur in cereals improves metabolic processes.

The benefit for women lies mainly in the use of oats in cosmetology, and many products can be made at home. For example, 1 tbsp. A spoonful of cooked oatmeal can replace the cleanser. To do this, distribute oatmeal over the damp skin of the face and gently massage the face, as with a gel or foam. Do this washing 2-3 times a week, as a result of which the condition of the skin will improve, it will be possible to get rid of oily sheen and acne.

Types of cereals

Oatmeal can be found in any store - this product is very popular in our country, so there is no need to “reinvent the wheel” to buy it, but just go to the nearest supermarket. With all the richness of the assortment, it should be remembered that there are two types of cereals:

uncrushed (from whole grains);
flattened (flakes).

It also has three quality grades:

top grade;
first grade;
second grade.

Benefits for weight loss (with diet)

Oatmeal is a well-deserved dish in the diet of athletes, those losing weight and everyone who adheres to proper nutrition. When gaining weight, it is useful because it contains

contains a protein that is involved in muscle growth. Sitting on a purely protein diet is not only harmful, but also dangerous to health, so the slow carbohydrates included in its composition make such a meal balanced. If desired, people who are gaining weight can eat egg whites for breakfast.

When losing weight, oatmeal will also be necessary. In addition to normalizing the functioning of the gastrointestinal tract, a useful property will be the inhibition of fat absorption, as well as the same fiber that swells in the stomach and, together with proteins and slow carbohydrates, gives a long feeling of fullness. The iron contained in rolled oats has an effect on the nervous system, so those who are losing weight are less susceptible to bad mood, resulting in a reduced risk of breakdown.

Benefits and harms during pregnancy

This porridge is included in every list of products required in the diet of every pregnant woman, because it helps solve several important problems at once:

Replenishes the lack of folic acid, which helps the child grow. A lack of this substance can cause abnormalities in fetal development.
Vitamin B-6 alleviates the toxicosis that accompanies pregnancy.
Iron acts as a preventive measure against anemia, a common problem for pregnant women.
Acts as a prophylaxis against constipation, which often happens especially in the first trimester, since the body’s functioning is restructured and the functioning of the gastrointestinal tract is often disrupted.
Rolled oatmeal with water helps prevent swelling.

In addition, even after giving birth, a young mother can safely eat oatmeal while breastfeeding. There are no contraindications for this porridge for pregnant women, except perhaps consuming more than 1 kg of dry flakes per day, as this helps to wash out calcium, but hardly anyone can handle such a portion.

What can be harmful in oatmeal?

It would seem that many benefits make this product indispensable in every person’s menu, but in oatmeal, benefits and harms are strangely combined.

The fact is that oatmeal, like any product, cannot be eaten uncontrollably. Oats contain phytic acid, which, if oatmeal is consumed too often, will begin to accumulate and contribute to the removal of calcium from the body.

There are people who should not eat gluten, which is found in some crops, including oats. This disease is called celiac disease, which does not make itself felt immediately. Only in its advanced form can it be recognized by symptoms expressed in atrophied intestinal absorption.

Another disadvantage of this product is that instant oatmeal is significantly different from traditional oatmeal. It undergoes a special chemical treatment, which destroys a large percentage of the vitamins contained in the product and deprives oatmeal of its ability to normalize metabolism.

And, of course, oatmeal is not suitable for people suffering from grain intolerance or, as it is also called, celiac disease.

How to cook and what time to measure

The technology is simple. Manufacturers recommend the following grain to liquid ratio: 1:2. But, according to reviews from housewives, the porridge will be richer and thicker if you do the calculation 1:3.

Milk or water should be brought to a boil, then pour the washed oats into the pan and turn the burner on slightly. The peculiarity is that this porridge should be constantly stirred over low heat, otherwise it will burn instantly. And then let it brew a little.

Whole grains and flakes for cooking

If you cook the cereal, it will take about 40 minutes to cook. Here we are talking about flattened polished grains. Steamed uncrushed cereal can be cooked for about two hours, so this type is practically not used in home cooking.

If there are instant cereals like “Hercules” or “Extra” in the pan, they will reach and thicken in about five to twenty minutes, depending on the variety.

Oatmeal in bags without cooking

There are also oat flakes that can be consumed without cooking. They undergo intensive steam treatment during production and become very light. Therefore, in everyday life they are simply poured into a bowl, poured boiling water over them and covered with a lid for a few minutes.

Manufacturers often enrich such porridges with dried fruits. This, by the way, is a popular office food option. But, alas, this is where the harm of oatmeal arises. The product no longer has anything to do with a healthy menu and even contributes to excess weight gain. These packaged cereals contain no less calories than cakes.

Instant product

In the modern world, everyone is constantly in a hurry to get somewhere, and therefore there is not enough time to prepare food. This situation contributed to the appearance on the shelves of instant oatmeal, which can be prepared in a couple of minutes. But at the same time, most of the beneficial properties are lost. Such a breakfast does not add energy and does not stimulate metabolic processes.

The reason lies in the maximum grinding of the grain with its preliminary steaming. This production process allows the dish to be absorbed by the body very quickly, leaving nothing useful behind.

And the final product of instant oatmeal is sugar. And if you eat such a dish every day, you can greatly harm the pancreas, which will lead to diabetes.

It is also unlikely that you will be able to lose weight with such a diet, since the resulting sugar very quickly turns into fat deposits.

Which oatmeal should you choose?

The most beneficial are whole oat grains. This is how the porridge is served in the UK. In Scotland, where oatmeal is considered a national dish, exclusively whole grains are cooked. They contain a lot of fiber and mucous substances.

However, this dish has a number of disadvantages. The most important thing is the long cooking time. It takes 40 minutes to cook the porridge. In today's time crunch, this is becoming too much of a luxury. In this regard, many people choose oatmeal, which just needs to be poured with boiling water to be ready. But such a mess carries as much harm as good. Why is instant oatmeal harmful to humans?

“Extra” flakes are obtained from crushed oat grains. Due to industrial processing, oats lose their structure. The flakes are characterized by a high starch content and a small amount of fiber. If you consume them for breakfast every day, you can easily become obese.

The most acceptable raw material option for preparing porridge is Hercules flakes. They are not as delicate in taste as “Extra”, but they retain the integrity of the grain structure. Another advantage is the relatively short cooking time - 20-25 minutes. However, Hercules still cannot be compared with fresh oats in terms of its beneficial properties.

The listed harmful properties of oatmeal do not mean at all that you should abandon the traditional dish. Moderate consumption of a properly selected and prepared product will only benefit the body. Those who prefer oatmeal should remember a few simple rules:

eat no more than 2-3 servings per week;
To prepare porridge, choose either whole oat grains or Hercules flakes. Instant “Extra” oat flakes will do more harm than good;
Do not cook porridge with milk, as this combination of products worsens digestion.

If you want to get the most benefits from oatmeal, follow these tips when selecting and purchasing this product.

The packaging of cereals must be airtight to prevent bacteria from entering.
Choose whole oats and limit your use of instant oats.
The less sugar there is in the porridge, the better. Replace sugar with natural fruits, sprinkle the dish with vanilla or cinnamon.
Store the cereal in a tightly sealed container in a dry, dark place. If you notice that the oatmeal has changed color, smells different, or has insects in it, throw it away. It will no longer bring you any benefit.

About oatmeal on water

Oatmeal cooked in water has a positive effect on the intestines and stomach, coating the walls and facilitating digestion. The mucus that forms during cooking in water can even heal an ulcer. And regular consumption of such porridge will relieve any problems related to the functioning of the gastrointestinal tract.

You can also quickly recover from a serious illness with the help of oatmeal in water. To prepare it you will need:

Oatmeal – ¾ cup.
Water – 2 glasses.
Pour water into a bowl, put on fire and bring to a boil.
Add oatmeal to boiling water and cook until fully cooked.
If desired, you can add salt, butter, nuts, berries or fruits to the finished porridge. Honey is perfect.

There is another recipe - pour boiling water over oatmeal and steam until it swells.

But even such cooking options require adherence to measures - you shouldn’t eat like this every day, much less several times a day. The diet should be varied, so you should alternate between different cereals.

Is oatmeal good for weight loss?

Uncrushed cereal is especially useful for losing extra pounds, since it contains the largest amount of fiber. It allows you to quickly get enough and relieves hunger for a long time.

This porridge should be combined with various fruits or nuts. But it is better to avoid using sugar, jam or cream.

Naturally, it will be difficult to lose extra pounds by eating only properly prepared oatmeal - you need to exercise regularly and move a lot.

I also wouldn't recommend a mono diet based on oatmeal. No matter how many useful substances this cereal contains, it is not capable of alone providing the body with all the necessary vitamins and microelements.

The benefits of oatmeal with milk

Porridge with milk is not as healthy as with water, since milk adds both calories and animal fat to the dish. In addition, with age, many people experience a deterioration in the absorption of lactose, and eating this product can cause bloating, increased gas formation and loose stools. If a person cannot eat unleavened oatmeal, then you can try a recipe with kefir or yogurt:

Oatmeal is poured with kefir (1 teaspoon of flakes and 3 teaspoons of kefir);
If desired, add nuts, dried fruits or berries;
Everything is mixed and put in the refrigerator;
After 6-8 hours you can start eating.

This version of porridge without cooking is better digestible and more healthy than with milk.

For diseases

Oatmeal is indicated as a diet for any disease, excluding celiac disease. It is useful for liver suffering from hepatitis or cirrhosis. Among other common problems, oatmeal is allowed for gout, kidney stones, vascular diseases, etc. But rolled oats have gained particular popularity as a menu item for ulcers and gastritis.

For gastritis

For gastritis, oatmeal is the first product approved by doctors. The walls of the stomach are damaged by the disease, so some food irritants can greatly aggravate the situation. These include pickles, herbs, spices, fried and fatty foods. Oatmeal, thanks to its gluten, does not irritate, but rather calms the stomach. Thanks to this, its walls are restored faster, and treatment is more effective.

Benefits of oatmeal in the morning

If you eat fast carbohydrates for breakfast, then after a long sleep a sharp increase in blood sugar levels will become a great stress for the body. In this regard, rolled oats will be a more suitable dish. But you shouldn’t limit yourself to just porridge. Breakfast should be at least 30% of the daily kcal requirement, and in one serving of porridge with water it should be significantly less than the desired value.

You can further enrich your breakfast with bread and a piece of cheese or toast with chicken breast. For children, you can add milk and a couple of teaspoons of jam when cooking. They will probably also like oatmeal with dried fruits.

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The healing properties of oatmeal

If you want to keep your diet healthy, be sure to consume at least 100g of whole, lightly processed oats every day. Oats belong to the grain family, which means they contain complex carbohydrates, which is the most important source of energy. The outer shell of the grain is bran, a source of protein and fiber, minerals and B vitamins.

The endosperm of oats is an intermediate layer in which the supply of carbohydrates, proteins, and fiber is concentrated. Finally, the oat germ is the most important source of vitamins and minerals. Thus, the benefits of oatmeal in the morning are undeniable. This is an inexpensive product that contains almost everything you need for your life. At the same time, oatmeal is very accessible to all categories of the population.

In order to strengthen your teeth and bones, and also protect yourself from osteoporosis, it is recommended to eat a small amount of oatmeal cooked in water daily. If you suffer from high blood pressure or simply want to protect your cardiovascular system, you should drink half a glass of oatmeal broth every day.

It is very easy to prepare; all you need to do is take a glass of grains, add a liter of water and boil for 10-15 minutes. This is an excellent remedy for getting rid of swelling. Oatmeal jelly is another excellent remedy for treating diseases of the stomach and intestines. Oatmeal is prescribed for exacerbation of gastric ulcers, gastritis and pancreatitis, colitis and poisoning.

Oatmeal is widely used for medicinal purposes; it can be used to cleanse the stomach without any fear for your own health. To do this, natural oatmeal is ground in a blender, bringing it to the state of flour. Three tablespoons of oatmeal are poured with boiling water so that it is all covered with water.

Leave for a few minutes to swell. Then consume 30 minutes before breakfast. It is allowed to add dried fruits or honey to the porridge, but in no case should it contain sugar or salt. It is also best to drink a cup of green tea 30 minutes before eating oatmeal. The full course of treatment is 30 days.

You can prepare oatmeal jelly, it improves the functioning of the gastrointestinal tract and allows you to effectively cope with constipation and reduce the manifestations of gastritis. To prepare the drink, pour 2 cups of flakes with 1 cup of cold water and leave to swell for 12 hours. After this, water is added to the mixture so that it completely covers the flakes and put on fire. Boil for 1.5 hours, adding water little by little so that the dish does not burn.