2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
What better way to gain the strength and energy to go through a hectic and stressful morning than with a glass of freshly made oatmeal.
Oats, known as Avena sativa, is a hard wheat plant capable of withstanding such adverse soil conditions that other crops would not survive. It gains some of its distinct taste and aroma during its ripening process after the harvest. Although peeled, it does not remove bran and oat sprouts, which are a concentrated source of fiber and nutrients.
Composition of oats
The main ingredient in oatmeal is starch - about 50-60%. In addition to starch, oats are very rich in B vitamins and easily digestible protein. Oatmeal contains up to 5% sugar and up to 9% fat. Many amino acids, phytic acids, flavonoids and saponins have been found in them. Oats are rich in the minerals magnesium, copper, iron, phosphorus and potassium.
100 g oats contains 389 kcal, 8% water, 6.9 g fat, 66 g carbohydrates, 10.6 g fiber, 16.8 g protein and 0 mg cholesterol.
Selection and storage of oats
• Buy small quantities oatsas it has a much higher fat content than other cereals and can rancidity.
• Check that the packages in which you buy the oatmeal product are tightly closed and do not contain moisture.
• If you buy prepared from oats products, such as oatmeal, make sure they do not contain salt, sugar or other additives.
Oatmeal is sold in stores as a ready-to-eat product. Store them in a dark and dry place. Once cooked or soaked, oatmeal can be stored in the refrigerator for up to 12 hours.
Culinary use of oats
• It is best to add oats in lukewarm water and cook over low heat. The proportion is one cup of oats to two cups of water, and the cooking time depends on the product itself, but varies between 15 and 30 minutes.
• When cooking bulgur, the ratio of bulgur: water is 1: 3, and the cooking time is about 50 minutes.
• Oatmeal, to which you have added some of your favorite nuts or fruits, is a great way to start your morning!
• Oatmeal is a favorite for children of all ages.
• When baking bread, you can add oatmeal or whole oatmeal.
• Bulgur is an excellent filling base for all kinds of poultry.
There is a wide variety of types of oatmeal products from which cereals, baked goods or various fillings can be made:
• Bulgur: this is a husky oat that is suitable for breakfast cereal or for stuffing
• Oatmeal: cut into 2 parts with steel knives
• Fine oatmeal: cut into smaller pieces than usual
• Oatmeal for quick cooking: they are subjected to primary heat treatment and then rolled in flour.
• Oat bran: this is the outer layer that remains after peeling the oats
• Oatmeal: used for baking and often combined with wheat or other gluten-containing flours.
Benefits of oats
- Lowers cholesterol levels. Bowl freshly prepared oats is the perfect way to start your day, especially if you are trying to protect yourself or are already suffering from heart disease or diabetes. This is especially due to the specific type of fiber contained in oats, called beta-glucan.
- The unique antioxidants of oats reduce the risk of cardiovascular disease. Due to its high fiber content, oats are known to help remove cholesterol from the digestive system by preventing it from entering the bloodstream.
- Protects against heart failure. A study in the United States, where heart failure is the leading cause of hospitalization in the elderly population, found that people who ate a whole-grain breakfast daily had a 29 percent lower risk of heart failure.
- Offers significant cardiovascular benefits for postmenopausal women.
Eating whole grains such as oats at least 6 times a week is a particularly good idea for postmenopausal women who have high cholesterol, high blood pressure or signs of cardiovascular disease.
Improves our immune system, protects it from infections and stabilizes blood sugar.
The presence of beta-glucan significantly improves the response of our immune system to bacterial infections and lowers blood sugar levels, especially in people with diabetes II.
Oats and other whole grains reduce the risk of diabetes II.
Oats, as well as other whole grains, are a rich source of magnesium - a mineral that acts as a cofactor for more than 300 enzymes, including those involved in the use of glucose and insulin secretion.
Fiber from whole grains and fruits protects against breast cancer.
A diet rich in fiber and fruit has been shown to offer significant protection against breast cancer in pre-menopausal women. Studies have shown that eating fiber-rich foods reduces the risk of breast cancer by 52%.
Whole grains and fish act as a strong protector against childhood asthma. Studies show that whole grains and fish can reduce the risk of childhood asthma by up to 50%.
