What are the advantages of oatmeal: benefits and harm to the body
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.
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 patients diabetes. Oat flour has a GI below average and is 45 units.
Does it contain gluten
For those who cannot eat foods with gluten free (gluten), it is important to know that most cereal 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.
Types of oat flour
There are three types of products available in stores:
- Fine grind. The grain is completely cleared of bran and shell. Baking made from such flour is easily digestible. Suitable for preparing most popular dishes.
- Medium grind. It has a high fiber content.
- Coarse. Its other name is whole grain. Popular with those who carefully monitor their health. Beneficial features grains are preserved during processing.
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. Positive on health Regular consumption of fiber also has an effect - it helps eliminate toxins. But wheat contains more simple carbohydrates.
In stores, housewives are often confused when they see oatmeal. The difference between oat flour and oatmeal - 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.
Beneficial properties for the human body
Useful elements and various vitamins make this flour a welcome guest in the kitchens of those who watch their weight and try to eat healthy. The product contains soluble fiber, which helps in the fight against diabetes, and insoluble fiber, which helps cleanse the body by removing toxins and waste.
Thanks to fiber, the following positive changes occur:
- microflora is stabilized;
- the work of the intestinal tract is activated;
- metabolism improves, which leads to weight loss;
- blood levels are regulated cholesterol and sugar;
- well-being is restored faster after nervous overstrain;
- the hormone of joy – serotonin – is produced.
The protein-rich product promotes muscle gain, has a positive effect on the nervous system, strengthening it, and also normalizes blood pressure. People who regularly consume oatmeal have good memory and attentiveness, high performance, they are cheerful and active.
Important. The product is approved for inclusion in the diet of pregnant and lactating women - thanks to its composition rich in nutrients, it will support the health of a woman who needs additional resources while carrying a child.The physical and psychological state improves, in addition, useful substances enter not only the body of the expectant mother, but also the developing fetus.
Benefits for weight loss
Is it possible to eat baked goods while losing weight? Any diet works if you achieve a calorie deficit - that is, you consume fewer calories per day than you burn. Therefore, even those who carefully monitor the foods they consume can periodically add desserts made from oatmeal to the menu, which improve digestion and gradually normalize intestinal function.
As a result, the body works better, and in combination with other measures, the extra pounds disappear faster.
However, nutritionists recommend not to overindulge in any baked goods; it is better to eat them in limited quantities in the first half of the day.
On a note. During your diet, make healthy bars for snacks. Flour is used to prepare them, cereals, mixed nuts, coconut flakes, dried fruits, favorite fruit juice and honey. You can experiment with the quantity and composition of ingredients. The thoroughly mixed mixture is laid out in small strips on baking paper and baked until done in the oven at a temperature of 180°C. Cooking takes 10-15 minutes.
Application in cosmetology
Those who dream of healthy skin should also pay attention to this product and add it to the menu. Rashes and irritations gradually disappear, and the condition of the skin improves. You can also use flour to create homemade masks. Many note that even their short-term use gives excellent results - the skin soon becomes velvety, soft, and glows with health.Thanks to vitamin E, it is moisturized and aging slows down. Vitamin B nourishes it, and amino acids help with collagen production.
A mask made with oatmeal is recommended by cosmetologists for those who often experience inflammation. If you have oily skin, flour is used to effectively remove shine. To do this, take two tablespoons of oatmeal flour, kefir and grapefruit juice. The mixture is applied for 15 minutes, then washed off and cream is applied to the skin.
Dry skin can also be pampered with a healthy mask. Mix 1 tbsp. l. oatmeal, 1 tsp. honey, vegetable oil and lemon juice and add egg yolk. Don't be surprised, the mixture will be runny, but it will dry quickly on the skin. It is recommended to leave the mask on for about 15 minutes, and then, as in the first case, rinse it off and apply your favorite cream to consolidate the result.
On a note. Oatmeal is often used for hair by adding it to the rinse water after shampooing. For three glasses of warm water you need 1 tbsp. l. flour.
Harm and contraindications
Despite its many beneficial properties, oat flour can be harmful to health. It is contraindicated for people who have been identified as having individual intolerances, allergies, as well as for those whose bodies have difficulty absorbing calcium.
But even if you don’t have any health problems, it is recommended to consume oatmeal products in moderation. Excessive consumption of baked goods can lead to intestinal blockage and severe constipation.
Important. In case of gastrointestinal problems, consult your doctor before changing your diet.
Conclusion
Oatmeal has unique properties, and products made from it have a memorable taste.The range of minerals and vitamins contained in this product makes it indispensable in the diet of those who follow a healthy diet. It is not contraindicated for pregnant and lactating women.
The main rule is to consume baked goods in moderation. In case of individual intolerance, dishes made from oatmeal will have to be abandoned. But even in this case, you can use it usefully, because this cereal product is an important component in homemade face masks and hair rinses, which are easy to prepare yourself.