Why do you want oatmeal?
Instant cereals, from which we most often prepare porridge, contain a negligible amount of protein and fiber, and due to excessive processing, slow carbohydrates in their composition turn into fast, easily digestible ones.
Once in the body, they quickly raise blood sugar levels, which increases the sharp release of insulin. Hence the acute feeling of hunger. Protein foods do not have this effect. On the contrary, they help maintain blood sugar levels at a stable level, so there is no feeling of hunger
According to WHO, only 1% of people in the world suffer from celiac disease - a hereditary intolerance to the cereal protein gluten.
However, recently nutritionists are increasingly faced with such a disease as a non-celiac gluten allergy. Its symptoms are diarrhea, flatulence and bloating after eating grains containing gluten: wheat, oats, rye.
Accordingly, ready-made breakfasts and cereals made from them also contain gluten. So if you often experience stomach pain after eating oatmeal, you should consult an allergist.
The share of breakfast should be at least 25-30% of kilocalories of the total calorie intake. That is, in a diet with an energy value of 1400 kcal, breakfast should “weigh” about 350 kcal.
For reference: a serving of oatmeal with skim milk contains a maximum of 300 kcal. Of course, you can add kilocalories through yogurt and cottage cheese, but, you see, few will manage them after a bowl of porridge. Hence the saturation effect, which is short-lived.
The benefits of oatmeal, or 10 reasons to eat it more often
1. Oatmeal gives you strength and energy for several hours.
This porridge is a great way to start your day, because unlike other supposedly healthy breakfasts, oatmeal has the highest satiety index.
It contains all the necessary elements that give a person strength and energy, namely: proteins, fats, carbohydrates and fiber.
This product has the ability to speed up your metabolism well, but at the same time you can forget about the feeling of hunger for two or three hours.
2. Availability of nutrients, as well as vitamins and minerals
Oatmeal contains a high percentage of manganese, magnesium and phosphorus. It contains other equally important vitamins and minerals: copper, iron, zinc and so on. By eating oatmeal daily, you reduce the risk of colon cancer or coronary artery disease.
3. Help with weight loss
Oatmeal is known to everyone for its high fiber content. But few people know that this is not simple fiber, but a special soluble type with a high level of beta-glucan. Thanks to this substance, you quickly feel full after eating a small portion of porridge. Thus, you reduce the number of calories you consume per day, while not feeling hungry for several hours.
4. Help with a gluten-free diet
By its nature, the raw materials from which oatmeal is produced do not contain gluten, but during processing it is possible that such a component may come from other workshops, containers, and so on.
For those people who are strictly prohibited for health reasons from products with gluten, the permissible consumption of oatmeal is 50-100 grams, or choose manufacturers who guarantee a 100% gluten-free product, indicating this on the packaging of their product.
5. Normalization of intestinal function
As we indicated above, oatmeal contains soluble fiber, which will be an excellent aid for weight loss, but it also contains insoluble fiber, which will help improve bowel function. The bottom line is that such fiber helps cope with possible constipation by actively moving digested food through the intestines.
6. Control your blood sugar levels
To prevent blood sugar levels from rising, it is necessary to consume foods that have a low glycemic index. Oatmeal is one such product. By using this porridge in your diet, you reduce the risk of blood adhesions. This is especially important for diabetics and overweight people.
7. Prevent Insulin Resistance
This condition occurs when the body stops responding to the insulin it constantly produces. Subsequently, it begins to use existing glucose reserves to obtain energy.
Next, your blood sugar levels rise and diabetes, as well as obesity, may occur. Thanks to oatmeal and the beta-glucan it contains, you reduce the risk of insulin resistance by 40%.
8. Improvement of the cardiovascular system
And again we return to beta-glucan, which is also popular in the fight against cholesterol. And as you all know, cholesterol is one of the most common causes of heart problems. The antioxidants contained in oatmeal also have a beneficial effect on the human cardiovascular system as a whole.
9. Strengthening the immune system
All components of oatmeal, as well as beta-glucan, help strengthen the human immune system. The body becomes more resistant to bacteria, viruses and infections (fungal).
10. Effectively fight cancer
It turns out that antioxidants and fiber are quite effective in helping fight existing cancers. And it is in oatmeal that such components are harmoniously combined. Oatmeal is especially useful when it comes to a disease such as intestinal cancer.
We talked about the benefits of oatmeal, and now let's touch on the negative side, it exists, but you can get around it if you know how.
Is it possible to eat oatmeal for breakfast every day?
Few people know that a protein breakfast increases metabolism. “In fact, a breakfast of eggs or cottage cheese speeds up metabolism no worse than advertised green coffee,” says Elena Tikhomirova. “So it’s better for everyone losing weight to start the day with breakfast, in which at least 25-30% of calories are proteins.”
The question is certainly interesting and not unambiguous. I personally have been eating oatmeal for breakfast for more than 10 years, and somehow I never even thought about the fact that such porridge could somehow harm me.
But our, and not only our, scientists constantly want to research something. So they found out that it turns out that oatmeal slows down the absorption of calcium.
More precisely, not the porridge itself, but the phytic acid that it contains. Now comes the fun part.
This is not a complete list of phytic acid content in foods. And for some reason no one is sounding the alarm and shouting at every corner that pea soup or rice porridge is harmful. What about walnuts? After all, it contains several times more phytin than pearl barley.
In general, draw your own conclusions about whether you can eat oatmeal every day. I personally eat, and for prevention, at least once a year, I drink calcium. After all, whether we eat oatmeal or not, we still don’t get enough calcium from food.
And here is my favorite breakfast.
Without sugar and oil, oatmeal is tasteless
Many people from the category of “always losing weight” are slaves to their eating habits. For example, a person is used to eating porridge with butter and adds it to the plate automatically, unconsciously.
“Here it is necessary to correct eating behavior,” comments Elena Tikhomirova, nutritionist, VitaPortal consultant. “It is known that it takes a person 21 days to consolidate a new habit, so one-time suggestion cannot solve the problem - careful work with a psychologist is required.”
oatmeal, why, want
Source: https://eda-energy.ru/pochemu-khochetsya-ovsyanki/
Isn't it harmful?
If someone is worried that such desserts will “add” kilograms, or that they are too high in calories, then you can calm down - this is not the case. Just for those who want to lose weight, but don’t want to give up sweets, the listed dishes will appeal to their taste. But cottage cheese with honey will not benefit people who:
- cannot tolerate one of the products;
- have diabetes;
- are obese.
Young children under three years of age and those with allergies should also not use this combination.
Why do you want to eat after oatmeal?
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Letter to the editor: After eating cereal for breakfast, you don’t feel full and, most often, after a very short period of time (after 30 minutes) you feel hungry again. During snack hours, it is advised to eat an apple, but after snacking on an apple, again, a brutal feeling of hunger appears. Why is this happening?
Indeed, most people complain that after morning porridge they feel hungry within half an hour. But porridge (in particular, oatmeal) is a complex carbohydrate with a high fiber content and should, in theory, give a long-lasting feeling of fullness... And it gives this feeling, but not for everyone and not always!
So what's going on?
Most often it’s a matter of portions and taste preferences of a given person. Not every person loves porridge, but, knowing how healthy it is (and this is really true), he begins to prepare porridge in the morning. As a rule, porridge portions are small.
And to ensure that the porridge is not high in calories, no oil, dried fruits or nuts are added to it. Thus, you eat a small portion of porridge and limit your breakfast to that. This is the right, smart approach.
The only downside of this meal is hunger, which sets in quite quickly. And that's good too! This means the metabolism is working. The beginning of the day requires significant energy expenditure. You just need nutrition.
For this, a second breakfast is recommended, which will give you a feeling of fullness until lunch. The book about losing weight describes how to have oatmeal for breakfast, what to eat for second breakfast and, most importantly, get rid of excess weight!
There is another scenario when in the morning after porridge you want to eat quickly. Some of us prepare not oatmeal in the morning, but ready-made muesli or porridge from bags. These products are stuffed with simple carbohydrates - sugar.
This same sugar first gives quick saturation, because the level of glucose in the blood instantly rises, and the brain signals the arrival of food. But just as quickly, the blood sugar level drops and a new desire to eat something comes, in particular sweets or starchy foods.
What to eat for breakfast?
Those people who cook the coarsest oatmeal in the morning, flavor it with dried fruits or nuts and eat a large bowl, say that they are full with this porridge until lunch.
As a solution to the problem, you can sometimes replace your morning porridge with protein products: eggs, fish, cottage cheese. You can eat porridge with dried fruits, and after 40-50 minutes drink tea or eat fruit. Just don't starve yourself before lunch! Hunger is harmful!
Fruits for a snack: harm or benefit?
Now let's talk about snacks. Apples are more than 50% more likely to cause increased hunger. And not only apples, it is also other sour fruits. And the hungrier you are when you eat the fruit, the faster your hunger returns after eating the fruit.
This is due to the irritating effect of the acid contained in fruits on the stomach and pancreas, and the high sugar content in fruits (fructose), which, when quickly absorbed, causes a jump in blood sugar.
People who have long switched to proper nutrition and have improved the health of their gastrointestinal tract can snack on fruits.
Try to eat as varied a diet as possible to provide yourself with the maximum amount of vitamins. Don’t think that you can eat the same thing and get all the missing vitamins from pharmacy vitamin boxes.
Synthetic vitamins are not always absorbed and are not always beneficial. More on this in another post.
Alexandra Petrovicheva (psychologist-nutritionist) answers readers’ questions.
The whole truth about the effect of the most popular porridge on our body
It is generally accepted that oatmeal in the morning is the key to health and energy for the whole day and that it is difficult to find a better alternative for breakfast.
The British agree with us, whose morning diet rarely goes without healthy cereals, but the French, Italians and many other nations do just fine without porridge in their menu.
To figure out whether eating oatmeal every day is really so beneficial, ELLE turned to an expert on proper nutrition, the ideologist-developer of the original GrinDin menu, a service for delivering tasty and healthy food for the whole day, Alisa Shabanova.
Secondly, not just any porridge can help you lose weight. Many people are sure that by including oatmeal in their diet, the weight loss process will start by itself.
The statement is almost true, but it does not specify that the cereal must be coarsely ground, boiled in water, not in milk and without adding cream, and also exclude sugar and its substitutes.
Nutritionists also recommend consuming porridge mainly on days when you have a workout planned - complex carbohydrates will be absorbed faster in the presence of physical activity.
Thirdly, many will be surprised, but, despite popular belief, oatmeal in its pure form is far from the best option for a healthy breakfast. The fact is that it contains too little protein, which is vital for the body after waking up. Therefore, it is better to eat porridge either for second breakfast, or combine it with protein dishes - omelettes, cheesecakes, cottage cheese or a slice of cheese.
Source: https://moy-zheludok.ru/simptomy/pochemu-hochetsya-est-posle-ovsyanki
Calorie content
A dessert like cottage cheese with honey can have different calorie content. It depends on the type of product. Fermented milk cottage cheese is:
- low fat – 105 kcal per hundred grams;
- fatty – 230 kcal;
- bold – 160 kcal;
- granular – 150 kcal.
Low-fat is used as a dietary food that can be combined with any food; it is easily digestible. Therefore, while on a diet, you can safely eat it all day, but not more than once a week.
Abuse of cottage cheese with 0% fat content threatens hair loss and skin problems. And the female body needs fats. Therefore, in order to comply with diet days, it is better to buy bold.
What about the calorie content of honey? There are several varieties, so it is also different. Here are the average data:
- regular honey contains 330 kcal, which allows it to be used in dietary nutrition, replacing harmful sugar;
- in flower – 390 kcal;
- in the dark – 420 kcal.
On average, one teaspoon of honey contains 25 kcal. Despite the caloric content of the product, it is not harmful and does not threaten excess weight gain. On the contrary, they are recommended to replace sugar if they want to lose unnecessary pounds.
What happens to your body when you eat oatmeal every morning?
It is generally accepted that oatmeal in the morning is the key to health and energy for the whole day and that it is difficult to find a better alternative for breakfast.
The British agree with us, whose morning diet rarely goes without healthy cereals, but the French, Italians and many other nations do just fine without porridge in their menu.
To figure out whether eating oatmeal every day is really so beneficial, ELLE turned to an expert on proper nutrition, the ideologist-developer of the original GrinDin menu, a service for delivering tasty and healthy food for the whole day, Alisa Shabanova.
Firstly, let us immediately hasten to debunk the well-known myth that any oatmeal is healthy. This is far from true. Only whole grain cereals or coarsely ground flakes cooked in water or milk can be considered “correct”. All instant oatmeal analogues, as a rule, contain large amounts of sugar, additives and flavor enhancers that are harmful to the body.
Secondly, not just any porridge can help you lose weight. Many people are sure that by including oatmeal in their diet, the weight loss process will start by itself.
The statement is almost true, but it does not specify that the cereal must be coarsely ground, boiled in water, not in milk and without adding cream, and also exclude sugar and its substitutes.
Nutritionists also recommend consuming porridge mainly on days when you have a workout planned - complex carbohydrates will be absorbed faster in the presence of physical activity.
Thirdly, many will be surprised, but, despite popular belief, oatmeal in its pure form is far from the best option for a healthy breakfast. The fact is that it contains too little protein, which is vital for the body after waking up. Therefore, it is better to eat porridge either for second breakfast, or combine it with protein dishes - omelettes, cheesecakes, cottage cheese or a slice of cheese.
And now about the pleasant things. Of course, oatmeal also has beneficial properties, which doctors and nutritionists love to talk about.
Indeed, it is this cereal that is primarily recommended to be included in the diet for acute gastrointestinal diseases, as it has enveloping properties, facilitating digestion and ridding the body of toxins.
In this case, doctors recommend properly boiling and mashing the grain, since coarse dietary fiber can only harm the gastric mucosa.
Also, due to the high fiber content in its composition, oatmeal helps not only normalize intestinal function, but also lower blood sugar and cholesterol levels.
It contains the most important components for health - magnesium, potassium, calcium, phosphorus, iron, zinc and a whole mix of useful substances that are responsible for the formation and development of bones and muscle tissue: this is why doctors recommend cooking this cereal for children.
To make breakfast not only healthy, but also tasty, it is important to choose the right grain. As a rule, there are three main types of oatmeal available in stores. The first is whole grain, which requires long cooking.
It is this option that many doctors consider the most beneficial for the body due to the high concentration of vitamins, minerals and fiber.
Due to its hardness, preparing such grain will take about 30 minutes - a luxury that few people have time for today.
Whole grain cereals are much more popular. In this case, the grain is rolled in a press without heat treatment, and as a result it becomes less rigid without losing its beneficial properties. This oatmeal can be either steamed using boiling water or simmered over low heat for 10-15 minutes.
The third type is steamed flakes, which are considered the most convenient and fastest option for preparing breakfast. You just need to pour boiling water over them or cook them in hot milk for a couple of minutes. In this case, in addition to being rolled by a press, the grains are also treated with steam, which reduces their hardness and makes them boil faster.
It is believed that thermal exposure can destroy some of the beneficial components in the cereal. However, the most valuable substances that make up oatmeal - the natural antioxidant vitamin E, B vitamins and useful minerals (magnesium, potassium, zinc, phosphorus) - remain intact and unharmed during cooking.
Nutritionists are confident that the most delicious, and most importantly, healthy porridge will be obtained if you mix several types of flakes at once: steamed, rolled and oat bran. Thus, steamed flakes will create a delicate base, harder ones will give structure, and bran will make the porridge healthier, since they contain the most fiber. You can take the proportion 2:2:1 as a basis.
As for the cooking method, cereal cooked in milk can be no less healthy than oatmeal in water.
Choose a low fat content and do not forget that the predominant vitamin E in oatmeal is a fat-soluble component and fats are necessary for its absorption.
Therefore, it is recommended to add nuts or flaxseed oil to oatmeal with water, and in case of lactose intolerance, regular milk can also be replaced with coconut or almond milk.
An important point: do not add sugar to the porridge under any circumstances. Try to use its substitutes, fruits or dried fruits - they will add flavor to the oatmeal and will not cause harm to the body.
Fruits, unlike cereals, contain many vitamins, the beneficial properties of which disappear during heat treatment. Therefore, it is better not to cook them together with cereal, but put them on a plate, pour hot porridge over them and leave for 5 minutes.
You can also decorate the finished dish with fresh berries.”
May 22, 2020
Source: https://www.Elle.ru/krasota/zdorove/chto-proishodit-s-telom-kogda-vyi-edite-ovsyanku-kajdoe-utro/
Why do you feel hungry after oatmeal?
› Cooking
Dear friends! Stay up to date with the latest nutrition news! Get new tips on healthy eating! Don't miss new programs, lessons, trainings, webinars! Let's get slim together, because together it's easier! To do this, leave your contact details and you will not miss anything new and interesting. STAY IN TOUCH!
Letter to the editor: After eating cereal for breakfast, you don’t feel full and, most often, after a very short period of time (after 30 minutes) you feel hungry again. During snack hours, it is advised to eat an apple, but after snacking on an apple, again, a brutal feeling of hunger appears. Why is this happening?
Indeed, most people complain that after morning porridge they feel hungry within half an hour. But porridge (in particular, oatmeal) is a complex carbohydrate with a high fiber content and should, in theory, give a long-lasting feeling of fullness... And it gives this feeling, but not for everyone and not always!
So what's going on?
Most often it’s a matter of portions and taste preferences of a given person. Not every person loves porridge, but, knowing how healthy it is (and this is really true), he begins to prepare porridge in the morning. As a rule, porridge portions are small.
And to ensure that the porridge is not high in calories, no oil, dried fruits or nuts are added to it. Thus, you eat a small portion of porridge and limit your breakfast to that. This is the right, smart approach.
The only downside of this meal is hunger, which sets in quite quickly. And that's good too! This means the metabolism is working. The beginning of the day requires significant energy expenditure. You just need nutrition.
For this, a second breakfast is recommended, which will give you a feeling of fullness until lunch. The book about losing weight describes how to have oatmeal for breakfast, what to eat for second breakfast and, most importantly, get rid of excess weight!
There is another scenario when in the morning after porridge you want to eat quickly. Some of us prepare not oatmeal in the morning, but ready-made muesli or porridge from bags. These products are stuffed with simple carbohydrates - sugar.
This same sugar first gives quick saturation, because the level of glucose in the blood instantly rises, and the brain signals the arrival of food. But just as quickly, the blood sugar level drops and a new desire to eat something comes, in particular sweets or starchy foods.
What to eat for breakfast?
Those people who cook the coarsest oatmeal in the morning, flavor it with dried fruits or nuts and eat a large bowl, say that they are full with this porridge until lunch.
As a solution to the problem, you can sometimes replace your morning porridge with protein products: eggs, fish, cottage cheese. You can eat porridge with dried fruits, and after 40-50 minutes drink tea or eat fruit. Just don't starve yourself before lunch! Hunger is harmful!
Fruits for a snack: harm or benefit?
Now let's talk about snacks. Apples are more than 50% more likely to cause increased hunger. And not only apples, it is also other sour fruits. And the hungrier you are when you eat the fruit, the faster your hunger returns after eating the fruit.
This is due to the irritating effect of the acid contained in fruits on the stomach and pancreas, and the high sugar content in fruits (fructose), which, when quickly absorbed, causes a jump in blood sugar.
People who have long switched to proper nutrition and have improved the health of their gastrointestinal tract can snack on fruits.
Try to eat as varied a diet as possible to provide yourself with the maximum amount of vitamins. Don’t think that you can eat the same thing and get all the missing vitamins from pharmacy vitamin boxes.
Synthetic vitamins are not always absorbed and are not always beneficial. More on this in another post.
Alexandra Petrovicheva (psychologist-nutritionist) answers readers’ questions.
Why does such a healthy oatmeal porridge make you want to eat so much? After all, it would seem that it is nutritious, boiled in milk and served with butter and bread? But in fact, there are several reasons for this effect.
- One of the reasons for the feeling of hunger after eating oatmeal is the habit of eating something denser and higher in calories. For greater saturation, it is recommended to chew the porridge more slowly, and also add a sandwich to the dish.
- The second reason is due to the presence of sugar in oatmeal. An increase in insulin in the blood can cause a feeling of hunger within half an hour. You can replace porridge for breakfast with protein products. In the morning, protein is absorbed much better, and the feeling of fullness remains for a long period of time. If you don’t want to replace oatmeal, you can add additional products to it. Honey and nuts are great. You can also add fruit. Such a supplement will not harm your figure in any way; rather, it will give the body energy and lightness.
- The third reason is that the body quickly digests porridge. A feeling of fullness may appear after a larger portion of the product, but hunger will arise soon and the body will require a snack.
Source: https://turkcellrussia.ru/pochemu-posle-ovsjanki-hochetsja-est/
Recipes
So, eating honey with cottage cheese is necessary. It would seem that there are two simple ingredients - what can you come up with? But there are many recipes for cottage cheese with honey.
- Take half a glass of peeled nuts or dried fruits (you can choose one) and steam them in hot water. After letting it sit for a while, you need to drain the liquid. Then the mass is ground, mixing it with 300 g of cottage cheese, adding sour cream (150 g), pouring two tablespoons of honey.
- For another dessert you will need cottage cheese (200 g), honey (1 tbsp.), kefir (half a glass). Mix everything well, cut the banana into small pieces and sprinkle the dessert with them.
- For those who don’t like various kinds of additives, there is a simple recipe for cottage cheese and honey. It's quick and easy to prepare. You need to mix an arbitrary amount of honey with cottage cheese and add any fermented milk product (kefir, sour cream, yogurt). All that remains is to mix thoroughly.
