Oats are perhaps one of the healthiest cereals on earth. They are a great source of a number of important vitamins, minerals, fiber and antioxidants. The rich range of vitamins and minerals in oatmeal includes calcium, potassium, manganese, phosphorus, magnesium, iron, selenium, zinc, some B vitamins, etc.
Depending on the method of processing, two types of oatmeal are distinguished – fine and large. Large oatmeal is the more preferred option, since the way of processing in them ensures the preservation of more useful nutrients in their composition.
Most fiber in large oatmeal means slower absorption and a lower glycemic index (GI). In other words, they can saturation you evenly for a longer period of time.
But if you have a more sensitive intestinal tract, the fiber-rich large oatmeal can irritate it, so in this case the fine ones have a slight advantage.
They are useful for the heart – a large part of the fiber in the oatmeal is beta-glucans. These are a type of water-soluble fiber that have a number of health benefits:
Cholesterol lowers and in particular – bad (LDL) cholesterol;
Lower blood sugar levels and insulin response;
Promote the development of beneficial bacteria in the intestinal tract.
They saturate easily and help in the fight against weight – oatmeal is not only delicious, but also quite saturation. In other words, you can easily get enough of yourself by taking on less food and therefore fewer calories. And that definitely helps when the goal is weight loss and you have to deal with the calorie deficit.
They are useful for the digestive system – oatmeal is rich in fiber. And fiber is a well-known ally for stomach and intestinal problems. Fiber intake increases the weight and water content of the stool, and this makes the excretory process easier. The degradation and fermentation of beta-glucos improves the diversity of intestinal microflora. This, in turn, can improve some digestive problems such as diarrhea, constipation and irritable bowel syndrome.
How to prepare oatmeal
Different types of oats require different methods of preparing hot breakfast cereals or oatmeal.
The most popular ways to prepare oatmeal is by soaking, boiling or baking:
- Covered with boiling water: with dried fruits and nuts or porridge with vegetables and cheeses.
- Baked: oatmeal can be added in the making of bread, bakery products and sweets.
- You can garnish oatmeal with honey, yogurt and fruits.
- For a stricter diet, you can use low-fat yogurt and cinnamon, which has the properties to regulate blood sugar as an additive to oats.
- Fresh or yogurt with various fruits, raw nuts, seeds and spices can be added.
- Oatmeal is not just for breakfast, they can be used in making dough for sandwiches with meat, fish or vegetarian option with salad and vegetables.
- Oat pancakes are good food that is convenient for the outside.
- For additional calories when you face difficulty to gain weight, you can add oatmeal in soups, meals, yogurt, cottage cheese, protein shakes.
Extra tips for healthier oatmeal:
- Wash the oatmeal before soaking them to separate the accidentally caught bran and rubbish among them.
- Soaking oatmeal can help preserve most of the beneficial ingredients.
- You can make dishes healthier and give them volume by adding 1-2 spoons of pressed oatmeal.
Oatmeal is a very useful and pleasant food to eat, as long as you know how and in what amount to take them. Regardless of your purpose, they will easily find a place in your diet and you will be able to take advantage of their many useful qualities.