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Oatmeal Calories 1 tablespoon. Mask for oily skin

Oat flour may well replace the usual flour with which we are accustomed to bake various dishes. Oat flour is much healthier, and baking with it turns out to be very original in taste. What is its use? What can be made from oatmeal? You will find answers to all questions in this material.


Product Description

Oatmeal comes in many varieties, although all types are made from oats. It could be whole grain flour, which in appearance resembles a slightly crushed grain. This product contains everything useful qualities whole grain and is great for those who want to get rid of extra pounds and adheres healthy eating.

There is a medium grinding flour, which contains a large number of fiber. And there is a product of fine grinding, which is obtained by completely cleaning the grain from the shell and bran. The result is a product that is quickly absorbed and is great for a variety of pastries and more. Certainly, positive reviews whole grain flour or, as it is also called, receives more coarse grinding. Because it retains all the beneficial properties of oats.



Composition and energy value

Since this product is natural, such flour contains a large amount of vitamins and useful elements. To verify this, it is enough to study chemical composition product. Oatmeal contains vitamins B, E and PP, as well as amino acids useful for the body, calcium, phosphorus, magnesium, copper, iron, essential oils, etc. This type of product contains 369 calories per 100 g. As for BJU product, then oatmeal contains 13 gr. proteins, almost 7 g of fat and more than 64 g of carbohydrates.

Despite high calorie content, this product still belongs to the diet. And all because it has a high content of fiber and easily digestible proteins.


Glycemic index

For those who monitor their harmony and control weight, it is very important to know the glycemic index of foods. It is also an important factor for diabetics. The GI of oatmeal is 45 units on average. Thus, this flour refers to products with an average level of GI.

Those people who have been diagnosed with gluten intolerance are concerned about the question - is there gluten in oatmeal? Like most cereals, oats also contain gluten. True, unlike other types of product in this flour, its content is not so high. Oats contain 21% of this complex protein. For comparison, it is 80% in wheat flour.


Benefit and harm

Thanks to numerous useful elements and vitamins this species flour, of course, brings great benefits to the body. The product contains two types of fiber: soluble and insoluble. The first helps fight diabetes, and the second removes toxins from the body. Also, oatmeal has beneficial properties for the normal functioning of the liver, kidneys and heart. The product helps to reduce the level bad cholesterol, reduces the risk of blood clots, normalizes blood pressure and has a positive effect on strengthening nervous system. It also helps quickly naturally dial muscle mass why this cereal product so appreciated by athletes.

Regular use of such a product helps to improve memory, develops mindfulness and helps to increase efficiency. In addition, thanks to natural antioxidants, this type of flour has a positive effect on the beauty and health of the skin and hair. Due to the fact that this flour does not contain starch, it can be used for weight loss. During some diets, it is quite possible to manufacture simple desserts based on oatmeal. Such dishes are healthy and tasty. In addition, this product helps to improve digestion, normalizes bowel function, which together helps to get rid of extra pounds.

As far as harm is concerned, this product has its contraindications. It is not recommended to use this type of flour for those who have an allergy or individual intolerance. People whose body does not absorb calcium well are also not recommended to use this cereal product.

The abuse of such flour and products from it can adversely affect health.



difference

Before choosing one or another type of flour, many people think about how they differ from each other, and which type of flour is more useful.

from wheat flour

In order to understand why many people choose oatmeal during diets, it is worthwhile to carefully study the difference between oatmeal and wheat flour. The calorie content of both products is approximately the same, but oatmeal is still considered dietary. And all because oat product contains a valuable protein that is easily absorbed by the human body. But wheat flour consists of simple carbohydrates, which cannot be of great benefit to the body. In addition, oatmeal contains fiber, which removes toxins and cleanses the body. But the wheat product cannot boast of such a property.

It turns out that oatmeal is much more useful, it is quite possible to replace wheat flour if there are problems with overweight and not only.


From oatmeal

Often on sale you can find not just oatmeal, but also oatmeal. What is the difference? Initially, oatmeal is made from whole boiled cereals, and then it is ground in a mortar. Thanks to a special manufacturing technology, not only bran shells, but also embryonic shells get into the oatmeal. But flour is made from germ grains. This is the main difference between flour and oatmeal.



How to make at home?

At home, it is quite possible to make flour yourself, which will become the main ingredient for healthy baking. For its manufacture, ordinary oatmeal is quite suitable. Just don't use the product. fast food. Need regular cereal, which should be boiled for twenty-five to thirty minutes. You can grind cereal in a food processor or blender. If the house does not have either of these kitchen appliances, then the most ordinary coffee grinder is quite suitable. As a rule, the entire grinding process takes no more than one minute.

You can independently control the degree of grinding. The main thing is that the flour is homogeneous and there are no large pieces of flakes left in it, otherwise this will negatively affect baking. If large pieces of flakes come across, then you can simply remove them or shake the coffee grinder and continue grinding until smooth.

You can use this flour immediately, or you can store it in a glass container with a tight lid.


Dish recipes

Replacing wheat flour with oatmeal, you can bake dietary and low calorie muffins or pancakes. We have several interesting recipes that will help you diversify your daily menu.

Let's start with the recipe delicious pancakes. First, heat up four hundred milliliters natural milk. You don't need to heat up the milk. Then add two tablespoons of any honey there and completely dissolve it in milk. Adding two raw eggs, a little salt and a teaspoon of baking powder. After we add one hundred and fifty grams of pre-melted and cooled butter and two hundred and sixty grams of oatmeal. Butter in equal proportions can be replaced with sunflower oil. Mix all ingredients and cook batter and bake our pancakes in a hot frying pan.

For lovers of sweet cupcakes called "muffins", we have a proven recipe. Mix two hundred grams of oatmeal with two teaspoons of baking powder, mix and set aside for now. We take two ripe banana medium size and turn them into a puree. Overripe fruits are perfect here. TO fruit puree add one hundred grams of melted butter, two raw eggs and seventy grams of sugar. Beat everything thoroughly and gradually introduce flour. The dough should not be very thick. We fill them with molds and bake for twenty to twenty-five minutes at 180 ° C.

Here is another delicious recipe. homemade cookies which will appeal to both adults and children. Take a glass of oatmeal, a quarter of a glass oatmeal(regular, not instant), one hundred grams of butter, two to three tablespoons of sugar, two eggs and a teaspoon of baking powder. Beat eggs with sugar until lush foam. Then add cereal and melted butter. Mix everything thoroughly and gradually add the remaining ingredient until it turns out thick dough. If desired, you can add a little raisins, nuts or candied fruits. We spread the dough with a wet spoon on baking paper, bake until tender at 180 ° C.



For more information on how to make oatmeal at home, see the following video.

Among all cereal crops the most honorable place is occupied by oats, which in many respects surpasses unique properties wheat and rye. The flour made from it retains all valuable qualities Therefore, it is successfully used in cooking and cosmetology. What is the benefit of oatmeal for us and can it be harmful?

A simple but valuable product

Oatmeal can rightly be called the most useful variety. It is obtained by grinding mature grains of oats, a crop widely distributed in agriculture thanks to the rich composition and good taste products made from it. During the processing of this grain, all its useful properties are preserved, which is the reason for the huge popularity of oatmeal. For many, it is indispensable in the preparation of porridge, pastries, cookies. Natural masks for skin and hair care are made from this product.

Do not confuse oatmeal with oatmeal. The latter, in contrast to classical flour fine grinding, has a different manufacturing technology. Grain - necessarily germinated - is not ground, but pounded, which preserves its shell. Therefore, the consistency useful substances it has more than plain flour. However, both products are indispensable for our body.

The benefits and harms of oat flour

It is probably difficult to find a product that would contain large quantity substances we need than oatmeal. Its composition is so rich in balanced micro and macro elements (which, moreover, do not disappear when heat treatment) that it is recommended to be consumed as a priority for those who are on a diet. And although the calorie content of flour is quite high - 369 kcal per 100 g, due to great content fiber and reduced content you can call it starch dietary product. The calorie content of oatmeal is lower - 120 kcal / 100 g.

The nutritional value of oatmeal (per 100 g) is as follows:

  • proteins - 13 g;
  • fats - 6.8 g;
  • carbohydrates - 65 g;
  • fiber - 4.5 g.

At the same time, it contains two types of fiber in a balanced form: soluble (which lowers cholesterol, lowers blood sugar, causes a feeling of satiety for a long time) and insoluble (it normalizes the work gastrointestinal tract removes toxins from the body). Very valuable in the composition of oatmeal and protein: it contains all the essential amino acids.

In addition, in such a product from oats a large amount of vitamins and minerals. Especially a lot of phosphorus, potassium, magnesium, calcium, iron, as well as zinc and copper, vitamins of group B, PP.

These substances have a complex effect on the entire body: they improve the functioning of the cardiovascular, nervous, digestive systems, strengthen bones, teeth and nails, improve the condition of hair, skin and nails. Separately, vitamin E should be highlighted - a natural antioxidant that increases resistance to infections and slows down the aging process.

Oatmeal is very useful for people with hepatitis and urolithiasis. Unique combination organic substances contained in it, allows you to free the liver from toxins and toxins, clean the bile ducts, remove excess moisture from the body.

It is important to use oatmeal and oatmeal products for diabetes, good for baby food: they regulate blood sugar levels, lower cholesterol, saturate them with energy for a long time, supplying the body with the necessary substances. An interesting fact is that such flour improves mood, because it contributes to the production of the hormone of joy - serotonin.

But despite so many positive qualities, you should not abuse oatmeal flour. With daily use, it can also cause harm, since oats prevent the absorption of calcium, wash it out of the bone tissue. In addition, the passion for baking, even if it is from the most useful flour, can harm the figure. You can not eat this product with individual intolerance to oats and gluten intolerance.

Oat flour in cooking

Very valuable composition flour from oats was the reason for its widespread use in food. It has long been baked from it various bakery products, which, thanks to it, are crumbly and soft, for example, unleavened cakes- pita. Pancakes and, of course, the well-known oatmeal cookies are especially good.

However, baking bread or a pie with only one such flour will not work: it contains a little gluten. To prevent the product from falling apart, it is necessary that the content of the oat product does not exceed 1/3 of the total flour content. On the other hand, often, in order to reduce the calorie content of baking and make it more healthy, wheat flour, on the contrary, is diluted with oatmeal.

To strengthen the immune system for a long time eat thick oatmeal jelly. Very good "live" cereals from oats or oatmeal, which are much more useful than "quick" flakes and serve ideal option feeding young children.

Grain in cosmetology

The miraculous properties of oatmeal have found their application in cosmetology. Thanks to a special vitamin-mineral complex, it has a beneficial effect on the condition of the skin and hair.

Oatmeal for the face

Flour gruel can be used as a scrub or washed with it every day instead of soap - the skin will retain its beauty and elasticity for many years.

Based on this flour, a variety of masks are made that help improve complexion, nourish the skin, relieve redness and cleanse pores. For example, a mask for youthful skin is prepared as follows:

  1. To 2 tbsp. l. flour, add one yolk.
  2. Pour in a teaspoon olive oil and a few drops essential oil rosemary.
  3. Mix and apply on the skin for half an hour, then rinse with warm water.

To moisturize the skin, masks are made from flour with honey.

Oatmeal for hair

Masks made from this flour are widely used for hair growth and treatment. Their recipes are simple: just mix the oatmeal product with water to the consistency of sour cream and apply over the entire length for 20-30 minutes. You can add a few drops almond oil or dilute the powder with kefir.

Adherents of healthy eating have brought a number of new products to the market. Among them are exotic superfoods, less popular vegetables and different kinds healthy flour. Oatmeal has gained particular popularity - its properties are as close as possible to, and its delicate and balanced taste does not shift the focus of familiar dishes.

But is oatmeal as useful as nutritionists say, who is forbidden to use the ingredient and which is better - prepare the powder from home or buy it at the nearest supermarket?

What you need to know about oats

This is a genus of annuals herbaceous plants which belong to the grass family. Of the whole genus, sowing is especially distinguished - it is this crop that is cultivated in industrial scale and used as fodder/food plant.

There are 22 varieties of oats in total. They grow in the temperate countries of the Old World. All members of the genus, except for Avena sativa or oats, are considered noxious weeds that poison the soil and interfere with the normal development of other flora.

Botanical description

The folded leaves of the plant hang from long chiseled stems, which also form inflorescences. The inflorescence is a miniature panicle, which consists of large, barely hanging spikelets.

These spikelets develop 2-3 flowers. They are compressed on the sides by plant protective scales. At the top, an ovary is formed, from which feathery stigmas depart.

The fruit of the plant is a grain. It is tightly wrapped in leathery floral scales and provided with a longitudinal groove.

It is grains that are used for industrial food purposes, processed and eaten.

Useful properties of cereal

Oats are considered ancient cereals. This list also includes tef. How do ancient grains differ from modern ones? First of all, the features of the structure. Ancient cultures have not been subjected to hybridization or genetic modification. They have come down to us almost in their original form and are no different from the same oats and amaranth that grew a thousand years ago.

Another benefit is the nutritional composition. 100 grams of whole oats contain 17 grams of protein and 11 grams of dietary fiber. For comparison, the modern one contains 3 grams of protein and 0.4 grams of dietary fiber. Oats spend more energy on digestion, provide the body prolonged saturation and enriches with much more beneficial vitamins/nutrients.

Oats are the best option for a nutritious breakfast

Nutritionists have assured us that breakfast sets the tone for a whole day of nutrition. If morning reception food is not set, then it will be difficult to harmonize metabolism during the day. For those who prefer carbohydrate breakfasts, it is best to pay attention to whole oats. It will help to avoid overeating, reduce cravings for harmful sweets and energize slow carbohydrates for the whole day.

The protein contained in grains helps the body start the regeneration process, carbohydrates synthesize energy potential, and fat supports the vital activity of body cells. The vitamins and minerals that oats abound in will improve your metabolic processes, so you can move better, think more rationally, and have a much more productive day.

Cellulose

Oats contain soluble fiber- the rough part of the plant, which performs the functions of a prebiotic. The body cannot fully absorb and process fiber. After ingestion, the substance takes on the texture of a liquid gel and is evenly distributed throughout the body. Do you really think that's good? Yes. Fiber stabilizes the intestinal microflora and suppresses inflammatory infectious processes. She creates additional protection tissues and mucous membranes, which improves their functioning and reduces the risk of infection to a minimum.

Nutritionists have proven that fiber contributes to harmonious weight loss. Daily use 14 grams of the substance helps to subdue appetite and reduce calorie intake by 10%.

Other benefits of fiber:

  • controls blood levels
  • acts as a prophylactic against breast cancer and colon cancer;
  • minimizes acne and heals post-acne by harmonizing the internal microflora;
  • maintains long-term satiety, which prevents the body from "breaking" into harmful snacks;
  • regulates the functionality of the intestines and saves from problems with irregular stools;
  • reduces the level of so-called "bad" cholesterol in the blood.

Low glycemic index

Glycemic index - the body's response to the intake of pure glucose (). The higher the GI, the faster and more intense the jumps in sugar, which has an adverse effect on the body.

The GI of oats is enough to provide the body with an impressive energy potential and prevent sharp jumps in blood glucose.

Low glycemic index only unpeeled oat grains possess. Instant oatmeal or processed porridge, on the other hand, have a high GI and minimal health benefits.

Possible harm to oats

The whole grain ancient cereal has its drawbacks. They are insignificant and inferior to the benefits, but every consumer should be aware of the possible risks.

An abundance of starch

Almost all whole grains contain a high concentration of . That is why portions of oats 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 consumption of oats can be increased.

Why regulate 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 calorie content of ancient cereals is much higher than that of modern ones. Consider this during cooking and reduce the usual portion by 15-30%. Even a small plate of oats will bring much more benefit in calories, fiber, and nutrients than twice the amount of rice, or.

Gluten

Originally, oats did not contain gluten. The causative agent of inflammatory processes appeared in it gradually during the development and cultivation of culture. How did the infection happen? Lots of oats may have been planted next to fields of wheat, which contains gluten. During the joint development of plants, cross-infection occurred. Moreover, gluten can be stored in the soil and transferred to subsequent crops. Joint 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.

The chemical composition of oatmeal

How to make oatmeal

The only drawback of even the highest quality industrial oatmeal is bitterness. It appears spontaneously and lubricates the overall picture of the dish with a completely unnecessary accent. To get rid of bitterness, you can cook flour yourself. It only takes 2 ingredients: a food processor or blender and whole grain oats.

Calculate the amount of cereal using a simple formula: after processing, you will receive only ¾ of the original volume of oats. Pour the required amount of cereal into a food processor / blender bowl and grind the contents to the desired structure. The color of the resulting oatmeal will resemble whole wheat flour.

What if there is no blender or kitchen machine? You can scroll oats through a conventional meat grinder. The main thing is to install sharp knife, then swing the handle back and forth until the desired result is obtained. The disadvantage of this method is the size of the fractions. Oat flour will bear little resemblance to flour, so it may be difficult to cook it further.

You can also make oatmeal by hand with a mortar and pestle, but it will take a colossal amount of time. Another option is to grind the cereal yourself. Pour the grains into the bag, let air out of it, close it tightly and place it on flat surface. With a rolling pin, begin to roll out the contents of the package until the grain collapses.

Mix thoroughly finished product and place in a tightly sealed container. oatmeal own cooking can be stored for several months, avoiding contact with liquids and ultraviolet radiation.

Features of the gastronomic use of flour

The composition of oatmeal includes an order of magnitude less gluten (compared to white wheat), so you need to try to make it "grab". To improve the structure of the dish, you can add more liquids or thickeners like or eggs. Combining several varieties of flour will also help. It goes well with oatmeal, whole grain wheat, barley and. The proportions can be varied according to circumstances, but it is best to add equal amount all kinds of flour.

How to choose oats for oatmeal

Not only the taste of dishes, but also your health depends on the quality of the selected oats. Avoid ready-made dry granola, muesli, and instant oatmeal. Such oats have undergone a long heat treatment - their shell has been destroyed, which contains the lion's dose of useful composition.

To find high-quality oats, read the composition. The only line that is allowed in the composition is whole grain cereals. If stabilizers, flavors, extra sugars and preservatives, you need to choose a more useful option.

You also need to pay attention to the packaging. Cereals or flour should be stored in an airtight container to prevent rancidity of fats. Choose organic products and be healthy!

calories oat flour is 369 kcal per 100 grams of product.

Oatmeal is a product made from ground mature oats.

The composition and useful properties of oatmeal

Oatmeal contains a lot of fiber, thanks to which the gastrointestinal tract is cleansed, toxins and toxins are removed, which improves skin condition. In addition, the work of the kidneys, liver and thyroid gland is normalized.

And also, it is rich in vitamins B9, B2, B61, B6, E and PP and minerals, phosphorus, calcium, iron, copper, sulfur, zinc, sodium, fluorine and magnesium. Oatmeal has a beneficial effect on the activity of the human nervous system and brain function. Helps relieve insomnia and stress.

Oatmeal normalizes blood sugar and cholesterol levels, which significantly reduces the risk of stroke or heart attack.

In addition, it contains fiber, due to which digestion and the functioning of the gastrointestinal tract are normalized, toxins and toxins are removed, it helps to cope with bloating and the skin condition improves.

Oatmeal has a beneficial effect on the entire body as a whole, tones muscle mass and strengthens the immune system.

Oat flour in cooking

Oat flour is low in gluten, so it is mixed with wheat flour. Bread, pancakes and cookies are baked from it.

Oat flour BJU per 100 grams

B - 13; F - 6.8; U - 64.9; Calories: 369 kcal per 100 grams of oatmeal.

What is the glycemic index of oatmeal?

The glycemic index of oatmeal is 70 units.

Insulin index of oatmeal

The insulin index determines how much of the hormone (insulin) enters the human blood as part of food.
The insulin index of oatmeal is 20 units.

What to cook with oatmeal?

Oatmeal pancakes

Ingredients:

Oatmeal - 200 Grams

Wheat flour - 100 grams

Egg - 2 Pieces

Milk - 250 ml (0% fat)

Vegetable oil - 1 Art. spoon

Baking powder - 1 teaspoon

Sugar - 1 teaspoon

If oatmeal is not at hand, it does not matter. It is quite simple to make it yourself from the most ordinary flakes. To do this, just send them to the blender bowl and chop.

Place the eggs in a small bowl and beat them lightly with the sugar. If desired, sugar, like salt, can be eliminated by adding dietary oatmeal pancakes at home before serving with sauce or fruit syrup, For example.

Add baking powder and milk. Mix everything properly.

Gradually add flour, kneading the dough. Add some vegetable oil.

If lumps form in the dough, leave it for 15 minutes, and then mix vigorously again.

The pan needs to be properly heated, and only then pour a small amount of test.

To the cooking recipe diet pancakes from oatmeal, you can also add a pinch of vanilla or cinnamon. Fry on both sides until golden brown.

Adherents of healthy eating have brought a number of new products to the market. Among them are exotic superfoods, less popular vegetables and various types of healthy flour. Oatmeal has gained particular popularity - its properties are as close as possible to wheat flour, and its delicate and balanced taste does not shift the focus of familiar dishes.

But is oatmeal so useful, according to nutritionists, who is forbidden to use the ingredient and which is better - make oatmeal powder at home or buy it at the nearest supermarket?

What you need to know about oats

It is a genus of annual herbaceous plants that belong to the grass family. Of the whole genus, oats are especially distinguished - it is this crop that is cultivated on an industrial scale and used as a fodder / food plant.

There are 22 varieties of oats in total. They grow in the temperate countries of the Old World. All members of the genus, except for Avena sativa or oats, are considered noxious weeds that poison the soil and interfere with the normal development of other flora.

Botanical description

The folded leaves of the plant hang from long chiseled stems, which also form inflorescences. The inflorescence is a miniature panicle, which consists of large, barely hanging spikelets.

These spikelets develop 2-3 flowers. They are compressed on the sides by plant protective scales. At the top, an ovary is formed, from which feathery stigmas depart.

The fruit of the plant is a grain. It is tightly wrapped in leathery floral scales and provided with a longitudinal groove.

It is grains that are used for industrial food purposes, processed and eaten.

Useful properties of cereal

Oats are considered ancient cereals. This list also includes amaranth, quinoa and teff. How do ancient grains differ from modern ones? First of all - features of the structure. Ancient cultures have not been subjected to hybridization or genetic modification. They have come down to us almost in their original form and are no different from the same oats and amaranth that grew a thousand years ago.

Another advantage is the nutrient composition. 100 grams of whole oats contain 17 grams of protein and 11 grams of dietary fiber. For comparison, modern rice contains 3 grams of protein and 0.4 grams of dietary fiber. Oats expend more energy on digestion, provide the body with long-term saturation and enrich with a much larger amount of beneficial vitamins / nutrients.

Oats are the best option for a nutritious breakfast

Nutritionists have assured us that breakfast sets the tone for a whole day of nutrition. If the morning meal is not set, then it will be difficult to harmonize the metabolism during the day. For those who prefer carbohydrate breakfasts, it is best to pay attention to whole oats. It will help you avoid overeating, reduce cravings for unhealthy sweets and energize slow carbohydrates for the whole day.

The protein contained in grains helps the body start the regeneration process, carbohydrates synthesize energy potential, and fat supports the vital activity of body cells. The vitamins and minerals that oats abound in will improve your metabolic processes, so you can move better, think more rationally, and have a much more productive day.

Cellulose

The composition of oats includes soluble fiber - the coarse part of the plant, which performs the functions of a prebiotic. The body cannot fully absorb and process fiber. After ingestion, the substance takes on the texture of a liquid gel and is evenly distributed throughout the body. Do you really think that's good? Yes. Fiber stabilizes the intestinal microflora and suppresses inflammatory infectious processes. It creates additional protection for tissues and mucous membranes, which improves their functioning and reduces the risk of infection to a minimum.

Nutritionists have proven that fiber contributes to harmonious weight loss. Daily consumption of 14 grams of the substance helps to subdue appetite and reduce calorie intake by 10%.

Other benefits of fiber:

  • controls the level of glucose in the blood;
  • acts as a prophylactic against breast cancer and colon cancer;
  • minimizes acne and heals post-acne by harmonizing the internal microflora;
  • maintains long-term satiety, which prevents the body from "breaking" into harmful snacks;
  • regulates the functionality of the intestines and saves from problems with irregular stools;
  • reduces the level of so-called "bad" cholesterol in the blood.

Low glycemic index

The glycemic index is the body's response to the intake of pure glucose (sugar). The higher the GI, the faster and more intense the jumps in sugar, which has an adverse effect on the body.

The GI of oats is enough to provide the body with an impressive energy potential and prevent sharp jumps in blood glucose.

Only unpeeled oats have a low glycemic index. Instant oatmeal or processed porridge, on the other hand, have a high GI and minimal health benefits.

Possible harm to oats

The whole grain ancient cereal has its drawbacks. They are insignificant and inferior to the benefits, but every consumer should be aware of the possible risks.

An abundance of starch

Almost all whole grains contain a high concentration of starch. That is why portions of oats 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 consumption of oats can be increased.

Why regulate 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 calorie content of ancient cereals is much higher than that of modern ones. Consider this 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

Originally, oats did not contain gluten. The causative agent of inflammatory processes appeared in it gradually during the development and cultivation of culture. How did the infection happen? Lots of oats may have been planted next to fields of wheat, which contains gluten. During the joint development of plants, cross-infection occurred. Moreover, gluten can be stored in the soil and transferred to subsequent crops. Joint 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.

The chemical composition of oatmeal

How to make oatmeal

The only downside to even the highest quality industrial oatmeal is bitterness. It appears spontaneously and lubricates the overall picture of the dish with a completely unnecessary accent. To get rid of bitterness, you can cook flour yourself. It only takes 2 ingredients: a food processor or blender and whole grain oats.

Calculate the amount of cereal using a simple formula: after processing, you will receive only ¾ of the original volume of oats. Pour the required amount of cereal into a food processor / blender bowl and grind the contents to the desired structure. The color of the resulting oatmeal will resemble whole wheat flour.

What if there is no blender or kitchen machine? You can scroll oats through a conventional meat grinder. The main thing is to install a sharp knife, then swing the handle back and forth until the desired result is obtained. The disadvantage of this method is the size of the fractions. Oat flour will bear little resemblance to flour, so it may be difficult to cook it further.

You can also make oatmeal by hand with a mortar and pestle, but it will take a colossal amount of time. Another option is to grind the cereal yourself. Pour the grains into the bag, let air out of it, close it tightly and lay it on a flat surface. With a rolling pin, begin to roll out the contents of the package until the grain collapses.

Thoroughly mix the finished product and place in a tightly closed container. Homemade oatmeal can be stored for several months, avoiding contact with liquids and ultraviolet radiation.

Features of the gastronomic use of flour

The composition of oatmeal includes an order of magnitude less gluten (compared to white wheat), so you need to try to make it "grab". To improve the texture of the dish, you can add more liquids or thickeners like banana or egg. Combining several varieties of flour will also help. Oat flour pairs well with corn, whole grain wheat, barley, and rice. The proportions can be varied according to circumstances, but it is best to add an equal amount of all types of flour.

How to choose oats for oatmeal

Not only the taste of dishes, but also your health depends on the quality of the selected oats. Avoid ready-made dry granola, muesli, and instant oatmeal. Such oats have undergone a long heat treatment - their shell has been destroyed, which contains the lion's dose of useful composition.

To find quality oats - read the composition. The only line that is allowed in the composition is whole grain cereals. If stabilizers, flavors, added sugars, and preservatives are listed next to oats, you should choose the healthier option.

You also need to pay attention to the packaging. Cereals or flour should be stored in an airtight container to prevent rancidity of fats. Choose organic products and be healthy!



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