Cereals is a popular type of breakfast in many families. It is surrounded by many myths. Some people do not eat oatmeal for fear of gluten. There is an opinion that oatmeal is a universally healthy breakfast that can be consumed daily. It is believed that those flakes that need to be boiled for 15-20 minutes are more useful. We know that in myths about oatmeal truth and what is a lie. Let’s find out what are the benefits of oats and to whom it is harmful. Let’s learn how to choose the best quality and delicious oatmeal.
Truths and misconceptions about oat myths
Oatmeal contains gluten
Gluten, also known as gluten, is a group of closely related proteins found in cereal grains. Most of them are found in wheat, rye and barley. In nature gluten free in oats, but is often processed on the same equipment as other cereals. Here’s why cereals sometimes contain a little gluten.
Some people have a genetic predisposition to gluten intolerance. They may have autoimmune celiac disease, also known as celiac disease or Guy-Herter-Heibner disease. The main method of treatment is the lifelong exclusion from the diet of any products containing gluten. People with celiac disease are advised to avoid oatmeal because it may contain traces of gluten.
People started eating gluten-rich wheat about 14,000 years ago and cultivated it for about 9,000 years. For most people safe for gluten.
Oatmeal is a versatile breakfast that you can eat every day.
Basically an illusion
Cereals rich in carbohydrates, fiber, vitamins and minerals. However, they do not contain many substances necessary for the human body. “A daily breakfast of oatmeal will not bring the maximum benefit. It is much better to alternate different cereals,” says nutritionist Daria Rusakova, PhD in Medicine.
Breakfast with oatmeal protein supplementRusakova explained. For overweight kids or adults who lead a sedentary lifestyle, a protein omelette breakfast with vegetables or cottage cheese is best, says the nutritionist.
The flakes that need to be boiled are healthier than the “instant” ones.
The most useful porridge is obtained from unprocessed oatmeal, says endocrinologist MD Natalya Fadeeva. However, it takes a long time to cook and is difficult to digest, so oatmeal is a more versatile product. “Flakes are compressed grains. It is better to choose the ones you need cook for at least 10-15 minutes.“Because they are less mechanically and thermally processed and have a lower glycemic index, they are absorbed more slowly and are more beneficial for overweight people,” the doctor explained. sugar, coagulants and other not so healthy ingredients.
What are the benefits of oatmeal?
Energy value 100 gr oatmeal reaches 379 kcal per 100 gr. Oatmeal has a lot of dietary fiber (fiber) – about 10.1 g per 100 g of dry product.
Oatmeal contains a lot of manganese More than 170% of the recommended daily allowance in 100 g, rich in phosphorus, iron, magnesium and zinc. In total, 100 g of oatmeal contains:
- 52 mg of calcium;
- 4.25 mg of iron;
- 138 mg magnesium;
- 3.63 mg manganese;
- 410 mg of phosphorus;
- 362 mg potassium;
- 6 mg sodium?
- 3.64 mg of zinc.
Oatmeal contains group vitamins si. Especially they have a lot Vitamin A B1 (thiamine) about 40% of the recommended daily allowance in 100 g of raw flakes. This substance is partially destroyed during heat treatment, so its level in the prepared oatmeal dish drops significantly. Just 100 g of raw oatmeal contains:
- 0.46 mg vitamin B1;
- 0.155 mg vitamin B2;
- 1.125 mg vitamin B3;
- 1.12 mg vitamin B5;
- 0.1 mg of vitamin B6;
- 32 micrograms of vitamin B9.
- 0.42 mg vitamin E;
- 2 micrograms of vitamin K.
Oatmeal contains beta-glucan polysaccharides. Several simultaneous clinical studies show that regular consumption of oat products rich in beta-glucan lowers total cholesterol and level “Bad” LDL cholesterol in the blood.
The polysaccharides contained in oatmeal create a feeling of satiety in the body. Oatmeal is suitable for control of eating behavior and weight loss.
Some researchers believe that oats are especially beneficial for people suffering from type 2 diabetes. Their research shows that regular consumption of oatmeal helps control blood sugar levels.
There is also a view among scientists that regular consumption of oatmeal and other oat products may increase body sensitivity to insulin. Experimental data do not always support this hypothesis.
A Finnish study has shown that early introduction of oatmeal in a child’s diet can help asthma prevention. The scientists relied on long-term monitoring of the health status of 1293 children in 1996-2000, but did not conduct clinical trials and experiments.
Oatmeal contains the antioxidant aventramide. This substance has been shown to help prevention of atherosclerosis.
The results of clinical trials show that oatmeal is beneficial for those who exercise. Regular consumption can help reduce it inflammatory processes in the muscles and pain from exercise.
Who can benefit from oatmeal?
Doctors advise not to abuse instant oats. “As a rule, they contain the least nutrients and valuable substances, in addition, such cereals contain additional ingredients in the form of sugar, a thickener. Regular consumption of such oatmeal can cause obesity and even contribute to the development of diabetes,” he says. nutritionist Daria Rusakova.
Pure oats are gluten-free, but are often processed on the same machines as wheat. As a result, oatmeal products may also contain some Gluten free. Such oatmeal is contraindicated in people with celiac disease or those suffering from gluten sensitivity to non-celiac disease (NCGS). Gluten-free oatmealon the contrary, it can be an important part of a healthy gluten-free diet.
Some people have oat allergy. This is a rare disease. Oat allergies are less common than reactions to other cereals.
Oatmeal and other foods rich in fiber can help increased gas formation in the gastrointestinal tract and appearance inflation. This condition is more likely to occur in people who dramatically increase the amount of dietary fiber in their diet. For most people, after about three weeks, the body adjusts to a high-fiber diet, explains gastroenterologist Jennifer Boehner, but for some, oatmeal continues to cause increased gas production.
How to choose the most delicious and healthy oatmeal?
According to GOST 21149-93 cereals in Russia are divided into three main types – “Extra”, “Hercules” and horseshoe. They differ in the way cereals are processed.
The most useful – “Extra” No. 1, says Vladimir Martirosyan, Deputy Director of Research at the Bakery Industry Research Institute, Ph.D. These are large flakes that are boiled for about 20 minutes. They have the most nutrients.
“Hercules” is produced according to the technology developed during the Soviet era. These flakes are boiled for a long time, they may contain more weed impurities.
Petal oatmeal is similar in production technology to Hercules, but is cleaner and lighter in color. The individual flakes are smaller and thinner.
More useful cereals – whole grains, Martirosyan explained. They can be identified by three characteristics.
- Cooking time from 15 to 20 minutes.
- Large flake size.
- Packaging information.
In quality oatmeal There should be no flavorings, including salt, sweeteners and flavorings. Plastic oatmeal can be stored for one year and in a cardboard box – only six months. The expiration date, experts advise not to calculate from the date of packaging, but from the date of production of flakes.
How to recognize poor quality and unhealthy cereals? Three signs indicate this:
- smell of mold or mildew;
- a large number of flower films.
- black spots on flakes.
Cereals – a tasty and healthy product rich in nutrients. Eat for health!