The history of the appearance of oatmeal in nutrition
Oats are an annual plant that originated in Mongolia and northeastern China. Whole fields of heat-loving spelled were grown there, and wild oats began to litter its crops. But they did not try to fight it, because they immediately noticed its excellent feeding properties. Gradually, oats moved northward and displaced more thermophilic crops. He is very unpretentious, and in Russia, they said about him: “oats will sprout through the bast shoe”.
Oatmeal was crushed, flattened, ground into oatmeal and in this form, many peoples ate. Oatmeal, jelly, thick soups, and oatcakes are especially common in Scotland, Scandinavia, Latvia, Russians, and Belarusians.
The benefits of oatmeal
Oatmeal is rich in beta-glucans, a soluble dietary fiber. They allow you to feel full for longer, slowly releasing energy during digestion. Beta-glucans can help lower bad cholesterol levels. In the intestine, fibers, when dissolved, form a viscous mixture, and it binds cholesterol, preventing it from being absorbed.
Studies have shown that consuming 3 grams of soluble oat fiber can lower cholesterol levels by up to 20%. This is how much fiber is in a plate of oatmeal. Fiber, which is abundant in the shell of the grains, also helps to lower blood sugar levels. Thus, oatmeal is extremely useful for the elderly, as well as for people with diseases of the heart and blood vessels.
Oatmeal is also useful for the gastrointestinal tract. It has the property of protecting the mucous membrane by enveloping it. Also, oatmeal, due to insoluble fiber, stimulates intestinal peristalsis, removes toxins.
Oatmeal contains many vitamins: tocopherol, niacin, B vitamins; as well as various trace elements: silicon, iodine, potassium, cobalt, phosphorus, and others.
It contains a large number of proteins, which improves the condition of muscle mass. Choline has a positive effect on liver function. Oatmeal is indispensable for the pathology of the stomach, pancreas, gallbladder, liver.
All this makes oatmeal the perfect breakfast, filling and energizing for many hours. At the same time, the stomach is not overloaded, because oatmeal is quite easy to digest.
Caloric content per 100 grams (porridge on water) 88 kcal
Proteins 3 g
Fat 1.7 g
Carbohydrates 15 g
The harm of oatmeal
Those who daily consume large quantities of grains, legumes, nuts, should remember that the body may form a deficiency of some microelements. This is due to the ability of phytates to bind cations of iron, zinc, magnesium, calcium, and they are poorly absorbed. Phytic acid is also present in oatmeal. Although its positive properties are also discussed, it is still not worth eating oatmeal for a long time, and even more so every day for those who suffer from a violation of mineral metabolism (for example, with osteoporosis). It is also harmful to anemia and in childhood.
You can reduce the phytic acid content by soaking the cereal for at least 7 hours or overnight and adding a couple of tablespoons of the acidic medium, for example, yogurt, lemon juice.
Eating oatmeal 2-3 times a week will be sufficient. But you need to exclude it from your diet for people with gluten intolerance.
The use of oatmeal in medicine
In the diet for many diseases, it is the coarse grains of oats that are used: crushed or crushed. They store all the nutrients, fiber, and their glycemic index is lower. Therefore, whole grains of oats can be eaten with diabetes. Fast-cooking oatmeal will not be beneficial – they have a lot of sugar, the glycemic index is much higher, and the usefulness is almost not preserved.
On the basis of oats, medicinal jelly, liquid cereals are cooked in water. They envelop the mucous membrane of the stomach and intestines, stimulate digestion. It is useful for ulcers, gastritis, constipation. Oatmeal inhibits the disease, does not allow it to worsen. It was used to feed patients decades ago.
It also reduces the risk of bowel cancer, which is much higher with fecal congestion, that is, constipation. Regular emptying, which is promoted by oatmeal, reduces the risk of cancer.
The use of oatmeal in cooking
Oatmeal is loved by many, although it is usually prepared simply: it is boiled with milk. But there are many curious recipes for oatmeal, some of them are even simpler and healthier than the usual cooking.
How to choose and store oatmeal?
Oats are sold in different types. Most beneficial in whole grains. This porridge is very tasty but difficult to cook – you need to soak in water and cook for an hour.
Therefore, there is a more convenient option – crushed oatmeal, which is cooked for only 30-40 minutes. It is even easier to cook rolled oats, about 20 minutes. They can be simply soaked and eaten without heat treatment, as well as added to baked goods.