Oatmeal

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Increasingly, people are returning to foods that were widespread in ancient times. Some ancient cultures were of great importance in feeding the population and made an invaluable contribution to humanity, but were later undeservedly neglected and almost forgotten.

Today, they are rediscovering their enormous capacity and finding a place on the table where they should be. Such a crop is oats. Rediscovering it, people realized that they had before them one of the most valuable cereals on Earth, and oatmeal are our idea of a healthy breakfast.

Preparation and composition of oatmeal

Oats are a cereal plant grown for its grain. It produces flour, semolina and oatmeal. To obtain oatmeal, oats undergo processing that separates the grain from the inedible part of the crop. In the grinding process, only the outer skin is removed and the oatmeal remains.

The composition of this raw material is extremely rich in nutrients. Oatmeal has a well-balanced nutritional composition. It is a good source of complex, also called slow carbohydrates, fiber and contains more protein and fat than most cereals. It is rich in important vitamins, minerals and antioxidant plant compounds.

The set of vitamins and minerals in oatmeal include calcium, potassium, manganese, phosphorus, magnesium, iron, selenium, zinc, B vitamins and others. If eaten raw, oatmeal replenishes the body with vitamins B1 and B9. The content of vitamin B5 is defined as high and they are indicated for food rich in this vitamin.

Unlike most cereals, oatmeal retains its vitamins and minerals in full after peeling the outer skin, so oatmeal is a classic healthy snack.

The amount of fiber, which is significant in the product, means slower digestion of food and hence a lower glycemic index. And this fact suggests that this food satisfies for a long time.

Health benefits of oatmeal

Oatmeal is a source of complex carbohydrates and can saturate the body for a long time, as it is rich in nutrients and low glycemic index. When absorbed slowly, they do not cause reactions to blood sugar and insulin levels. At the same time, they slow down stable energy levels, avoiding hunger, and fiber cleanses the digestive system.

Oatmeal is good for the heart. Whole grains reduce the risk of heart disease. They are characterized by the content of beta-glucan, soluble fiber, lowering bad cholesterol. The breakdown and fermentation of beta-glucans strengthens the health of the intestinal microflora

With oatmeal, the weight can also be adjusted. Longer satiety reduces the need for frequent meals.

When the use of oatmeal the fibers, passing through the intestines, absorb water and together with it extract the waste products. This prevents waste products from staying in the digestive tract for a long time.

For people with gluten intolerance, oatmeal is a food that can be used only after individual consultation with a specialist.

Types of oatmeal

There are two types of oatmeal according to the way they are processed: fine and large. Large ones are more preferred, because the way they are processed ensures the preservation of the maximum amount of useful substances in their composition.

Fine oatmeal are suitable for people with a more sensitive stomach, as the large amount of fiber in the large ones is more irritating.

Oatmeal and oat bran

There is a difference between the two concepts. Oatmeal is the core of the oat grain. Oat bran is its shell. Oat bran and nuts contain almost the same amount of calories and fat, but contain twice as much protein and fiber of oatmeal, and this is not always a good alternative. For people with sensitive stomachs, bran is not an alternative.

In terms of other nutrients, bran is less valuable. This is due to the fact that the grain is removed and thus the nutritional supply of whole grain oat grade is lost.

Oatmeal is considered a complete food, while bran is just an element of oats. Although they come from the same source - whole grain oats, they are converted into different products after processing. The total nutritional value of oat bran is lower. Bran serves as an enricher for bread and bakery products.

How to cook oatmeal?

Depending on the different type of oats, a method for preparing a hot breakfast cereal or the popular oatmeal is used.

The most famous way is to soak or by boiling oatmeal.

They can be flooded with boiling water - like muesli with dried fruits and nuts. You can prepare salty oatmeal - with vegetables and cheese.

Nuts can be baked - from oatmeal to make bread or nuts to add to bread or pastries.

Oatmeal can be garnished with honey, yogurt or fruit. In this case, it must be very carefully considered whether the available fructose and lactose will not spoil the diet. Low-fat milk and cinnamon, which regulates blood sugar, can be used to follow the diet.

Oatmeal is not only a suitable breakfast, but can be used to make dough for sandwiches with meat, fish or vegetarian with salad and vegetables.

Oatmeal pancakes can also be made with the dough.

They are a good addition to soups, yogurt, cottage cheese or in a protein shake. Oat cappuccino, which is an alternative to coffee, has also become very popular recently.

Types of oatmeal products

Oatmeal is contained in finished products that are sold in the store network. We can find them in the following forms:

- Natural oatmeal - Peeled and roasted oatmeal, cut in half. They are boiled for 2-3 minutes or soaked before consumption;

- Oatmeal for quick cooking - these natural nuts are additionally pressed and rolled in oatmeal. They are also soaked or boiled in boiling water;

- Fine oatmeal - these nuts are pre-chopped and pressed after roasting. They are ready for consumption, just pour hot water or a drink of your choice;

- As chips in muesli or cornflakes, oatmeal is 50 to 90 percent of the composition of these products, in which the disadvantage is the dried added fruits, which give sugar and calories.

Storage of oatmeal

On the market oatmeal are found as a ready-to-eat product. They are stored in a dry and dark place. If boiled or soaked, they can be stored in the refrigerator for up to 12 hours.

A few tips for lovers of oatmeal

Before soaking, the nuts should be washed to remove bran residues or hard impurities during processing.

The best way to preserve all the nutrients is to prepare them for consumption by soaking.

To make the portion of oatmeal healthier and more voluminous, it is good to add 1-2 spoons of pressed nuts.

The classic way of cooking oatmeal is a mess. She is very healthy.