Glycemic index of instant oatmeal: What Is the Glycemic Index of Oatmeal?
What Is the Glycemic Index of Oatmeal?
The glycemic index of oatmeal depends on the type of oatmeal.
Image Credit: Arx0nt/Moment/GettyImages
The glycemic index, or GI, ranks the effect of a carbohydrate-containing food on your blood glucose level on a scale of 1 to 100. The higher the GI, the more quickly a food can elevate your blood sugar. Oatmeal’s glycemic index depends on how it’s prepared.
Thanks to its soluble fiber content, a simple bowl of oatmeal offers plenty of sustained-release energy. Depending on the processing and preparation of the oats, oatmeal has a low to moderate effect on your blood glucose level and insulin production. According to Harvard Health Publishing, eating foods that score higher on the glycemic index scale can cause sharp increases in blood sugar levels.
Choosing foods that have a lower GI and eating foods that are high in soluble fiber — such as oatmeal — on a daily basis may help stabilize your blood sugar.
The oatmeal glycemic index varies based on how it’s processed. Rolled oats’ glycemic index is 59, whereas instant oats clock in at 83.
Read more: What Is the Nutritional Value of Oatmeal?
The GI of a grain product may vary according to the way the grain has been processed and prepared. According to the international GI database, maintained by the University of Sydney, a 250-gram serving of oatmeal — just about 9 ounces — has a GI of 58. A bowl of instant oatmeal, on the other hand, has a GI of 83.
The process of milling grains, such as oats or wheat, removes some of their fiber content, which accelerates digestion and raises the food’s GI. If you want to reduce the GI of your oatmeal, avoid the instant varieties and try coarser, minimally processed oats.
Oats’ glycemic index is lower than that of other grains because they provide both soluble and insoluble fiber. Unlike insoluble plant fiber, which does not dissolve in water, soluble fiber absorbs water and turns viscous.
Rather than passing straight through the digestive system, foods with soluble fiber digest slowly, releasing the sugar content of a food at a gradual rate, according to the Harvard T.H. Chan School of Public Health.
Slow carbs such as oatmeal provide a source of long-lasting energy. If you’re trying to lose weight, oatmeal and other foods that are rich in soluble fiber will satisfy your hunger and help you avoid overeating.
For a low-GI breakfast that includes oatmeal, add a protein such as yogurt, milk or an egg. Because proteins and fats do not have an immediate effect on blood glucose levels, they do not have a rating on the glycemic index.
Read more: The 4 Best Instant Oatmeals (and 5 to Avoid)
If you bake your own bread, you can lower its GI by replacing part of the wheat flour with oats. The soluble fiber in the oats will slow the digestion of the bread, reducing its effect on your blood sugar.
If you’re used to a bowl of instant oatmeal in the morning, try steel-cut oats, which may take a few minutes longer to make, but have a heartier texture and a lower GI.
Oatmeal vs. Quick Oatmeal | Healthy Eating
By Kevin Rail Updated November 19, 2018
People often skip breakfast in an attempt to lose weight. This can lead to hunger later in the day, coupled with a binge on unhealthy fare. Oatmeal is a staple breakfast food that can prevent this unwanted occurrence. It also works well as an ingredient in cookies, muffins, scones and granola bars. Regular and quick oats are two closely related types that have subtle differences. Choosing between them revolves around how you want to incorporate them into your diet.
Calories and Macronutrients
Regular and quick oatmeal are nutritionally similar. A 1/2-cup serving of each contains 27 grams of carbs, 5 grams of protein, 3 grams of fat and 150 calories. It also contains 4 grams of fiber, a good amount of which is soluble fiber. This indigestible substance forms a gel in the stomach when consumed, which helps block the absorption of cholesterol. The Mayo Clinic recommends at least 10 grams of soluble fiber a day to reap the cholesterol-lowering benefits. Add bananas to your bowl to boost the soluble fiber content in your breakfast even more.
Glycemic Index and Glycemic Load
The glycemic index, or GI, is a chart that runs from 0 to 100, measures the effects of carb-containing food on blood sugar levels. Regular oats have a GI score of 55, which means they have a relatively low impact on blood sugar levels. With a GI score of 66, quick oatmeal is considered a medium-impact GI food. Because regular oats have a lower GI score, they’re a better choice for sustained energy.
Another way to determine how a food affects your blood sugar levels is through its glycemic load, which is determined by multiplying its GI score by the amount of carbs it contains per serving, then dividing by 100. Regular oats and quick oats have different GI scores, but they each provide 27 grams of carbohydrates per 1/2-cup serving. As such, regular oats have a lower glycemic load of 15, and quick oats have a higher glycemic load of 18.
All forms of oatmeal derive from oat groats, which are whole, unbroken oat grains. Regular oats are also known as rolled oats or old-fashioned oats. They are produced by sending groats through a rolling machine, where they are flattened. This produces thick flakes of oatmeal. Quick oats, also known as quick-cooking oats, go through this same procedure, except they are pressed into thinner flakes. This type of oatmeal often gets confused with instant oats, but they are not one in the same. Instant oatmeal is finely pressed, which can cause it to take on a powdery consistency.
Because quick oats are smaller and thinner, they cook faster than regular oatmeal. This makes them good breakfast options if you are in a hurry in the morning. Regular oats can take 15 minutes or more to prepare, while quick oats cook in about four or five minutes. Instant oats take even less time. In most cases, all you have to do is add hot water to a bowl of instant oats and mix thoroughly.
Regular and quick oats both make good options to satisfy your baking needs. When making cookies, the quick variety is a better option if you want to achieve a uniform look. Since regular oats are thicker, they give cookies a lumpy, rough appearance. Instant oatmeal should not be used for baking because it does not hold up well.
Is Instant Oatmeal as Good as Traditional Oatmeal? | Healthy Eating
By Susan Paretts Updated November 19, 2018
Instant oatmeal makes a hearty and fast-cooking breakfast option for you, which can be a lifesaver for mornings when you’re running late. Fortunately, instant oatmeal has similar nutritional benefits to traditional oatmeal, including rolled and steel-cut oats, which take much longer to cook. The main difference between the two is the amount of processing that instant oats go through, making them not quite as good as traditional oats when looking to maintain a healthy diet.
Traditional vs. Instant Oats
Whole grain oats are processed to turn them into traditional forms of oatmeal like rolled oats or steel-cut oats or into instant oatmeal. All oats are toasted to help prevent spoilage. Steel-cut oats are simply chopped whole-grain oats and are the least processed form of oats. They tend to take longer to cook and have a chewier texture than other types of oats. Rolled oats are steamed and then pressed flat, meaning that they take a bit less time to cook than steel-cut oats. Instant oats go through the most processing because they are steamed, cut and pressed flatter than rolled oats. This decreases their cooking time even more and means that they have the mushiest texture of the three types.
Oatmeal is a food rich in soluble fiber. This is a type of fiber that absorbs water and helps to bulk up your stool, which encourages good bowel health and prevents diarrhea and constipation. Both instant oatmeal and traditional forms of oatmeal like rolled or steel-cut oats contain a good amount of fiber. The United States Department of Agriculture notes that unsweetened instant oatmeal contains 12.5 grams of fiber per 100 grams of oatmeal. Steel-cut oats contain 7.5 grams of fiber per 100 grams of oatmeal and rolled oats contain 10.4 grams of fiber per 100 grams of oatmeal. Note that steel-cut oats are also rich in insoluble fiber, which can help with weight loss, making it the best choice.
Glycemic Index Difference
Although all types of oatmeal have a similar nutrient makeup, the main difference is the glycemic index. The glycemic index measures how much foods containing carbohydrates raise your blood sugar levels. Traditional types of oatmeal, including rolled oats and steel-cut oats, have a lower glycemic index than instant oatmeal. In fact, both rolled oats and steel cut oats have a glycemic index of 55 or less and are considered a low glycemic index food by the American Diabetes Association. Instant oatmeal, on the other hand, is considered a high glycemic index food with a value of 70 or more. So, if you’re looking to avoid foods with a high glycemic index, it’s best to opt for traditional forms of oatmeal which are better for your blood sugar.
Although the nutritional makeup of all types of oatmeal is similar, there are minor differences. For example, steel-cut oats and rolled oats have higher amounts of iron than instant oatmeal according to their USDA nutrient profiles. Instant oatmeal also has slightly less protein because it has been processed more. To increase the protein content of your instant oatmeal, try eating it with a bit of Greek yogurt.
Many varieties of instant oatmeal may contain high amounts of sugar and sodium, which doesn’t make them a healthy choice for breakfast. These varieties will be flavored or contain fruit with added sugars. Most types of traditional oatmeal, including steel-cut oats and rolled oats, don’t contain these ingredients, although some do, so always check the label. To avoid excess sugar and sodium, opt for unsweetened varieties of traditional or instant oatmeal and spice them up with cinnamon for a flavor boost. Add fresh fruits that don’t have added sugar for a little sweetness, if desired.
Is instant oatmeal really that bad?
For time and convenience, I often have instant oatmeal for breakfast or morning snack. Am I missing out on the benefits of oatmeal by having the instant oatmeal versus the regular oatmeal? What are the differences?
All types of oatmeal are a great source of soluble fibre, which lowers elevated blood cholesterol. Oats are also a good source of vitamin B1 (thiamin), vitamin B2 (riboflavin) and vitamin E whether they’re instant, quick cook, large flake or steel cut. But that’s where the similarities stop.
All oats start out as oat groats, the whole grain of the oat, with only the outer hard husk removed. The degree to which oats have been processed determines how long they need to be cooked.
Steel-cut oats are whole oat groats that have been chopped into two or three pieces. They require more time to cook than other oats. Rolled oats (old fashioned oats) are oat groats that have been steamed, rolled and flaked for easier cooking.
Quick cooking oats are rolled oats that have been chopped into small flakes and take only three to four minutes to cook. Instant oats are basically powdered oats and take literally no time to cook.
Although they’re convenient, most brands of instant oatmeal have added salt and sugar. Look for a brand that’s low in sugar – ideally unflavoured or no added sugar – and low in sodium.
Choose brands that contain less than 6 grams of sugar and no more than 250 milligrams of sodium per serving (1 pouch). You can find some products today that are both sugar and sodium free. I recommend these over others.
The other difference between instant and large flake or steel cut oats is the glycemic index. The glycemic index is a measure of how quickly a carbohydrate-rich food raises your blood glucose level. Foods with a high glycemic index, such as sugar, white bread and white rice, raise your blood sugar quickly and cause your pancreas to release more of the blood sugar clearing hormone insulin.
Studies show that a diet based on high glycemic food is linked with a greater risk of developing type 2 diabetes. Low glycemic foods – including large flake and steel cut oats – raise your blood sugar gradually and therefore don’t cause spikes in insulin. A low glycemic diet may help guard against type 2 diabetes, and possibly colon and breast cancers.
Since instant oats are processed to a greater degree than large flake oats, your body digests them more quickly and they cause your blood glucose to rise faster. As a result, they are not a low glycemic food. Instead they have a medium glycemic index.
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What You Need to Know About Instant Oatmeal and Your Health
As a kid, I loved instant oatmeal. The quickness. The sugary globs of fruit. Sometimes I wouldn’t stir up the mix, so I could get all that sweetness in one bite, which sounds a bit gross now, but I loved it.
And even as we get older, something about oatmeal is comforting and enjoyable. Even better, we’re told this breakfast choice is a good one, a healthy one. So we continue to eat it. And often we grab the instant kind because, like, we’re really busy, right?
I know. Especially when you hear that steel-cut oats take 30 minutes to cook on the stove. That’s a long time!
But, yes, those instant packs are often stuffed with too much sugar and salt and other not-so-good-for-you ingredients. And you can actually make regular oatmeal much quicker than you might think.
Some things you need to know about instant oatmeal (including truly healthy product picks) …
What is instant oatmeal?
First, let’s start with oat groats. These are the whole grain form of an oat, but rarely are they sold as is. Instead, you find steel-cut, rolled, or instant oats, and all are pre-cooked to some degree.
- Steel-cut oats = oat groats cut into pieces.
- Rolled oats = the same thing as longer cooking oats but are steamed longer and rolled a bit thinner.
- Instant oatmeal = rolled oats that are cut into small pieces and pre-cooked by steaming.
Is instant oatmeal a healthy choice?
Oats are one of the healthiest grains you can choose, so they can be a healthy choice. They are high in fiber, which can reduce bad cholesterol and help you stay full longer. They also enhance the body’s immune response and stabilize blood sugar; plus, they’re gluten-free.
But consuming oats comes with some problems, too. When most people eat oatmeal, they aren’t eating it plain, especially not the instant kind. People add sugar, milk (or dairy-free milk) and other add-ins, which make oats more like a dessert.
With instant oatmeal, the packages often have loads of added sugar and salt and artificial coloring. Read the labels and see what you’re getting. Another thing with instant oatmeal, is that it tastes different than rolled or steel-cut oats. The flavor is blander and not as textured.
Instant oatmeal without all the added bad ingredients can be healthy, but the more whole grain you eat, the slower it will be digested, helping you stay fuller longer. Also, the glycemic index of old fashioned oats is 55, while the GI of instant oats is 83, so instant or quick-cooking oats push up your blood sugar — something of particular concern to diabetics and people with other blood sugar issues.
Ways to make oatmeal healthier
Soak your oats. Soaking oats, like soaking other grains, reduces antinutrients and helps unlock the nutrients. To soak oats, mix together 1 cup of rolled or steel-cut oats (not instant) to 1 cup warm, filtered water with a Tbsp of apple cider vinegar or lemon or yogurt or kefir and let sit, covered, for at least 12 hours although 24 is best.
Add oat and/or wheat flour. Some products have oat flour added or you could add a little oat flour to regular oats yourself before cooking. Doing so will increase the fiber and protein content slightly. Wheat flour helps neutralize the antinutrients.
Combine it with a little lean protein or healthy fat. Add a scoop of protein powder or some chopped nuts or ground flaxseeds, which will lower the glycemic index and help you stay full longer.
Add spices and fresh or dried fruit. Add healthy spices, such as cinnamon and nutmeg.
Ways to make oatmeal a fast food without opting for instant
Make overnight oats. Overnight oats can be made in a jar or in a pot on the stove. Soaking the oats will aid in digestion and increase nutrient absorption, as mentioned above. Put steel-cut or rolled oats in a pan with water, bring the water to boil for 1 to 2 minutes, then turn off the heat and let them sit overnight. Or you can add the oats with water or milk (and maybe some yogurt) and fruit and spices (if you want) to a jar and let it sit overnight. Also, add a little lemon or apple cider vinegar to both methods.
Make oatmeal in advance and reheat. Steel-cut oats can be made on the stove in 30 minutes, and rolled oats take as little as five minutes on the stove. You can reheat oatmeal without losing any nutritional benefits.
Make crock-pot oats. Make steel-cut or rolled oats in a crockpot overnight.
And if you still want the instant stuff, at least choose healthier options …
How to choose healthy instant oatmeal
Some things to look out for in instant products:
- Less than 200 milligrams of sodium per serving.
- Six grams or less of sugar per serving. Although no sugar would be best.
- At least three grams of fiber per serving. Some brands add extra fiber from isolated fibers like inulin or maltodextrin. These aren’t harmful but may not actually do much for you.
Click NEXT for our picks for instant oats.
Systematic review of the effect of processing of whole-grain oat cereals on glycaemic response
Whole-grain oats have been identified as a type of food that blunts blood glucose increase after a meal. However, processing of oats changes the physical characteristics of the grain, which may influence human glycaemic response. Therefore, the effect of different processes on acute postprandial glycaemic response, quantified using glycaemic index (GI) measurements, was investigated in a systematic review. A review of the literature identified twenty publications containing fifty-six individual tests. An additional seventeen unpublished tests were found in an online database. Of the seventy-two measurements included in the review, two were for steel-cut oats, eleven for large-flake oats, seven for quick-cooking (small flake) oats, nine for instant oatmeal and twenty-eight for muesli or granola. One granola measurement was identified as an outlier and was removed from the statistical analysis. In all, fifteen clinical tests were reported for rolled oat porridge that did not specify the type of oats used, and thus the effect of processing could not be assessed. Steel-cut oats (GI=55 (se 2·5)), large-flake oats (GI=53 (se 2·0)) and muesli and granola (GI=56 (se 1·7)) elicited low to medium glycaemic response. Quick-cooking oats and instant oatmeal produced significantly higher glycaemic response (GI=71 (se 2·7) and 75 (se 2·8), respectively) than did muesli and granola or large-flake oatmeal porridge. The analysis establishes that differences in processing protocols and cooking practices modify the glycaemic response to foods made with whole-grain oats. Smaller particle size and increased starch gelatinisation appear to increase the glycaemic response.
GI glycaemic index; Glycaemic index; Glycaemic response; Oats; Processing; Whole grains.
Nutrition Faceoff: Quaker Quick Oats vs. Instant
If instant oatmeal is a breakfast staple at your house, have you ever wondered how close the microwaveable packets of oatmeal come to the actual oats?
Nutrition Faceoff: Quaker Quick Oats vs. Instant Original
|Quaker Quick Oats||Quaker Instant Oatmeal – Original|
|Serving Size:||1 oz (30 g)||1 packet (28 g)|
|Calories:||113 kcal||100 kcal|
|Fat:||2.3 g||2 g|
|Saturated Fat:||0.4 g||0 g|
|Protein:||3. 8 g||4 g|
|Total Carbohydrates:||20.3 g||19 g|
|Fiber:||3 g||3 g|
|Sodium:||0 mg||75 mg|
|Vitamin A:||0% DV||25 % DV|
|Vitamin C:||0 %DV||0% DV|
|Iron:||8% DV||40% DV|
|Phosphorus:||12% DV||10% DV|
|Magnesium:||19% DV||8% DV|
|Cooking time (microwave):||1 minute||1.5 minutes|
|Price per serving:||$0.13||$0.24|
Dietitian’s Take: Quaker Quick Oats vs.
At the same serving size, the calories, carbohydrate, fat, protein and fiber contents are basically the same between the two versions of oats. Money-wise, the quick oats are way cheaper: almost 50% less than the instant version! A closer look at the nutritional information and ingredient lists also reveals some noticeable differences:
- Quick oats contain zero sodium. This is because quick oats are basically rolled oat flakes and nothing else. Instant oats have added salt.
- The instant oats have higher levels of Vitamin A and the minerals iron and calcium. Why? A look at the ingredient label shows that the following additives are included: Vitamin A palmitate, calcium carbonate, and reduced iron.
- The quick oats contain more thiamin and magnesium than the instant.
- While the amount of fiber is the same in the two oat versions, the instant oatmeal has guar gum as an additive. Guar gum acts as thickener and is high in soluble fiber, so there is no telling how much of the fiber from the instant oatmeal came from the actual oats vs. the guar gum. This a perfect example of why a Nutrition Facts label that looks “good” may not tell the whole story if you don’t look at the ingredient list.
- The instant oatmeal also has caramel color added.
Our Pick: Quick Oats
Since you are spending money for oats, get the most bang for your buck by getting the quick oats, which contain just oats and nothing else. Why pay more for less oatmeal and extra additives in the instant oatmeal?
You can easily bump up the calcium, Vitamin A, and Vitamin D by adding milk to cooked oats yourself. A serving of quick oats can easily cook in 1 to 2 minutes in the microwave, so buying the instant packets of oatmeal isn’t really saving you any time. (Steel-cut oats, on the other hand, take about 30 minutes to cook, so the time saving is significant when you get the quick oats.)
For those watching the glycemic index of foods they eat, it should also be noted that the smaller the oat flakes, the higher the glycemic index of the oats will be. So, the instant oats will most likely have a higher GI than the quick oats or steel-cut oats.
Express porridge – our trouble – MK
How useful are instant porridge for the body? Our reader Olga addressed us with such a question in the heading “Matter of Taste”. According to her, she and her family constantly eat such cereals for breakfast – quickly and tasty. Recently, however, after breakfast, the child often began to ache in the stomach. Is it possible that these cereals were the cause of the baby’s stomach upsets?
The correspondent of “MK” learned from nutritionists how “fast” cereals affect health.And how much they can be eaten.
It is best if the cereals are made from whole grains, since it contains a lot of fiber, as well as useful microelements: minerals and vitamins. All nutritionists share this opinion. However, if you already consume processed grain (this is the kind of grain that is part of instant cereals), then you need to observe the measure.
– Boiled and dried cereals are one of the main components in recipes for cereals that do not require cooking, – says Alexey Korolev, head of the food concentrates and equipment department at the State Scientific Research Institute of Food Concentrate Industry.- In the production of such cereals, the raw materials are subjected to a very deep hydrothermal treatment. This is necessary in order to bring all the food substances of the cereal to full culinary readiness and destroy the intercellular septa as much as possible.
Then the processed cereals, depending on the recipe of the cereals themselves, are mixed with previously prepared components. They can include dried fruits, vegetables, sugar, cream (vegetable and animal), colors and flavors, and much more.
According to the post-graduate student of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, nutritionist Natalia Pavlyuk, due to such chemical processing of grain, much less dietary fiber remains in instant cereals than in ordinary cereals.
– The glycemic index, that is, an indicator of how strongly a product affects the blood sugar level, in “quick” porridge is very high. If, for example, in ordinary oatmeal made from cereals, the index is 35-50, then in instant porridge it is about 70-75, – the doctor explains.
What does this mean? Translated into simple language, when eating a product with a high glycemic index, a person’s blood sugar (glucose) level rises sharply – and the pancreas begins to intensively produce the hormone insulin. The latter, in turn, starting to distribute sugar throughout the tissues of the body, stores it in reserve in the form of fat. That is why nutritionists do not advise often eating instant porridge for patients with diabetes mellitus and those who are predisposed to this disease.And also for people who are obese or who want to lose weight.
– Instant porridge can be compared in its composition with sweets, explains Pavlyuk. – It is better to eat it as a last resort, for example on the road, while including it in a multicomponent lunch and eating no more than 50 grams at a time.
In addition, when choosing such cereals, you should pay attention to the production time. Often, cereals produced more than six months ago can be bitter or have a musty odor.
…We have compared the compositions of several of the most popular cereals from different manufacturers in boxes. Hines oatmeal contains oat flour, skimmed milk powder, sugar, as well as vitamins and minerals. In principle, pretty good ingredients, no chemistry. Nutricia buckwheat porridge contains buckwheat flour, skim milk, milk whey, sugar, as well as coconut, rapeseed and palm oils.
Palm oil in the porridge made us a little confused. Recently, there have been a lot of negative reviews about him.Can it really be good for your health?
As Natalia Pavlyuk explained, there are two types of palm oil: for industrial production and for food. The latter is very beneficial for the body. However, the fact is that some unscrupulous firms can add industrial oil that is harmful to human health to their products. Hence the skeptical attitude of people towards palm oil.
What kind of oil is in Nutricia porridges is anyone’s guess. Let’s hope that all the same it is intended for food production.
But most of all upset was the composition of the popular Bystrov oatmeal. Here is the entire “periodic table”: milk protein, and silicon dioxide, and milk whey, thickeners, and flavorings, and maltodextrin (molasses), which, according to the nutritionist, was apparently added to the porridge in order to give her sweet taste. By the way, sugar is also indicated on the box. Why so much sweeten the porridge, it is not clear.
By the way, according to nutritionists, instant cereals, which are sold not in boxes, but in bags, have even more various chemical additives.Are they really necessary? I think no. However, the product must be sold, which means that the porridge must, firstly, be very tasty and, secondly, “live” as long as possible.
Oatmeal on the water lazy oatmeal in a jar
No one doubts the benefits of oatmeal on the water, but for some reason not everyone is in a hurry to add it to their diet. Perhaps, to someone, oatmeal on water does not seem as appetizing as on milk, but this is a delusion. Today we will tell you how to quickly prepare a tasty and healthy dish that will help maintain your figure.
Benefits of oatmeal for weight loss
The calorie content of oatmeal is quite high, 380 kcal per 100 g. Despite this, oatmeal is considered the most dietary porridge and helps to gain a slim figure, as it acts on the body in a special way:
- Oatmeal for breakfast keeps the body long-lasting and helps generate energy. This saves you from overeating, unscheduled snacks and “nibbling” until lunchtime.
- The glycemic index of oatmeal is only 40-50 units, which has a beneficial effect on blood sugar levels. And as you know, foods with a glycemic index less than 55 are absorbed slowly and keep you feeling full for up to 4 hours.
- Oatmeal cooked in water is cholesterol free. Therefore, the calories received will be spent exclusively on mental work and physical activity.
- This cereal is an excellent stress reliever.And all thanks to vitamin B6 – pyridoxine, which is contained in it in large quantities. This vitamin is responsible for strengthening the nervous system, normalizing sleep and avoiding insomnia. And healthy sleep is known to promote weight loss.
- The high fiber content improves intestinal motility and promotes delicate cleansing. In addition to this, viscous oatmeal envelops the walls of the stomach and neutralizes the effects of the junk food eaten the day before.
The benefits of porridge for weight loss are especially obvious when the recipe lacks ingredients that increase its calorie content: butter, salt, sugar, cream and milk. But this does not mean that you will have to eat a bland dish without taste or smell. There is a trendy cooking option that will make diet oatmeal really tasty and flavorful – lazy oatmeal in a jar.
Lazy oatmeal in a tin
Lazy oatmeal is a way to make delicious porridge without boiling or cooking.The essence of this method is to “soak” oatmeal with various ingredients. As a rule, such a dish is prepared in the evening and infused in the refrigerator overnight.
Oatmeal cooked in the evening will allow you to get a completely prepared dish for breakfast in a portioned jar. Therefore, after waking up, you can immediately enjoy a healthy breakfast and not waste time on unnecessary cooking. In addition, the volume of the can will allow you to control the portion size and avoid overeating.
The basic recipe for lazy oatmeal per person consists of ½ cup of MAKFA dry oatmeal in 1 cup of water. Natural supplements and superfoods can help increase the weight loss benefits and diversify the taste.
Oatmeal for weight loss will be even tastier with additives:
- Spices: cinnamon, ground ginger, vanilla, cloves, cocoa.
- Seeds: chia, flax, white or black sesame, sunflower.
- Syrups: Jerusalem artichoke, agave, maple, peanut butter, carob.
- Berries and fruits: frozen garden berries, banana, apples, goji berries, dried fruits, dates, coconut flakes.
- Vegetables: grated carrots, fresh zucchini.
Any glass jar with a volume of at least 300 ml is suitable for cooking. with a tight-fitting lid. Oatmeal and flavors are poured into the bottom of the jar and filled with warm boiled water.After the jar is closed with a lid, the contents are shaken and sent to the refrigerator until morning. During the night, the oatmeal will swell and fill with aromas, and the consistency of the porridge will become incredibly tender and creamy.
Most often, lazy oatmeal is consumed cold, but if desired, it can be reheated in the microwave.
What oatmeal to choose for breakfast
For lazy oatmeal, MAKFA 3-Minute Oatmeal is ideal.This is an environmentally friendly instant cereal without additives and GMOs. At a plant located in Altai, whole grain is cut into several parts, after which it is carefully flattened and packaged. Due to the fact that the flakes are very thin, the porridge in the jar will acquire a homogeneous creamy texture. Such a dish, unambiguously, can be called useful, suitable for any diet and sports nutrition.
benefits and harms to the body, calorie content and glycemic index
© duskbabe – depositphotos.com
Oatmeal is one of the most popular and inexpensive cereals. Herculean porridge is necessarily fed in kindergartens and school camps, since it is a healthy and satisfying dish, ideal for baby food. And those who do not like oatmeal simply do not know how to cook it deliciously or do not know its amazing properties.
But can everyone eat oatmeal? Is this cereal capable of doing harm? Who better to give up oatmeal, and who, on the contrary, should include it in their diet on a regular basis? You will find detailed answers to these and other questions about oatmeal in our article.
Oats, oatmeal, rolled oats
First, let’s understand the terminology. Oatmeal (aka oatmeal) is obtained from oats, an annual plant in the cereal family. Each grain is an oblong whole grain, hard to the touch. To obtain cereals, oats are peeled and steamed. Previously, porridge was cooked from cereal grains.
Oatmeal or rolled oats were developed with the development of technology. The groats were grinded, additionally steamed and rolled. Thin flakes cooked faster and saved the housewives’ time.And they boiled well and turned into a viscous porridge. By the way, “Hercules” was originally a trade name for oatmeal, but gradually became a household name.
Interesting fact! Today, rolled oats are the largest oat flakes that have undergone minimal processing. They are considered the healthiest and most satisfying.
Oatmeal contains a lot of useful substances in the form of vitamins and minerals. According to the US Department of Agriculture (USDA), which can be found here, 100 g of whole oatmeal contains:
|Content, μg||Trace elements Content||9000 , mg|
|B1||460||K (potassium)||362||9014 magnesium)||138|
|B9||32||Fe (iron)||4.25||Zn )||3.64|
These vitamins oatmeal is the richest in us and elements.But it also contains a lot of valuable substances that are useful for the normal functioning of the body.
© yelenayemchuk – depositphotos.com
BJU and GI
According to the same USDA, 100 g of whole oatmeal contains approximately 17 g of protein, 7 g of fat and 66 g of carbohydrates. Therefore, oatmeal porridge will not add extra pounds, but only if you cook it in water, without salt and sugar.
The glycemic index of whole oatmeal is 40-50 units. This is a great indicator because foods with a low GI are absorbed more slowly, which means they stay full for longer.Also, a glycemic index of less than 55 units contributes to a gradual, rather than a sharp increase in blood sugar levels, which also has a beneficial effect on the endocrine system.
The GI of oat flakes is higher and depends on their thickness. The thinnest flakes that you don’t even need to boil have a glycemic index of about 62-65 units. Such a porridge with fast carbohydrates will satisfy hunger, but will cause a sharp jump in blood glucose. And very soon you will be hungry again.
He’s a sticky protein.It is found in many cereals, but oats are an exception. True, gluten still gets into oatmeal during processing, so people with celiac disease, in theory, can only eat unpeeled oats. Only no one will do this, so oatmeal is actually excluded from the diet of those who are gluten intolerant.
Occasionally you will see oatmeal in stores with the label “gluten-free” on the packaging. This means that the oats were grown in separate fields and did not come into contact with other cereals.At the same time, cereals were processed on dedicated equipment so that sticky protein did not get there. Such rolled oats will cost more.
Why is oatmeal good for you?
Breakfast porridge is a great start to the day. And oatmeal in the morning is almost an ideal breakfast option . Why?
There are four main reasons:
- The calorie content of oatmeal (energy value) is 379 kcal per 100 g. At the same time, there is not a single gram of cholesterol in it.These are healthy calories that are spent on physical activity and mental work.
- Gently envelops the stomach and does not irritate the intestines. This is a good prevention of gastrointestinal diseases, as well as their treatment. It is not for nothing that oatmeal is the first thing that is introduced into the diet of operated patients.
- Another plus for the gastrointestinal tract is the high content of fiber, which actually scrapes all waste from the intestinal walls.
- A high percentage of protein helps build muscle.
The benefits of oatmeal for the body are obvious.And if you cook it correctly, the dish will also turn out delicious. And here everything already depends on the preferences of the person: some like a thinner porridge, others, on the contrary, are thicker. You can also vary the hardness of the cereal (flakes): if you cook for longer, you get a softer gruel. If you reduce the cooking time, you get something like a cereal breakfast.
If you are not on a diet, add whatever your stomach wants to the oatmeal porridge. An option with sweets is more preferable: fruits and dried fruits, candied fruits, honey, jam, condensed milk.But you can also try oatmeal with cheese: small pieces are stacked on top of the freshly cooked porridge and melt. After that, you can collect them with a spoon, scooping up the porridge. Porridge with a small addition of cinnamon or vanilla sugar turns out to be no less tasty.
On the dangers and contraindications of oatmeal
Even vitamins can be poisoned if you do not know the measures and use them uncontrollably. The same story with healthy hercules. Oatmeal should not be oversaturated, as it contains phytic acid .It is able to accumulate in the body and flush calcium from the bones. In small doses, phytin is harmless: acid is broken down by enzymes and excreted with toxins. Therefore, a plate of oatmeal in the morning is normal. But girls who practice oatmeal diets should think about it.
Oatmeal can be very harmful for people with celiac disease – the inability to break down gluten. For such people, oatmeal is contraindicated in any form. You can take the risk of trying a special gluten-free cereal, but there is no guarantee that the dangerous sticky protein did not get into it during processing.
Instant porridges packed in small portioned sachets are not recommended for diabetics . They contain not only sugar, but also flavor enhancers with preservatives. They are not recommended even for healthy people. Better to buy good old rolled oats. And to save time, you can fill it with water in the evening – in the morning the flakes will swell and you will get a ready-made porridge, which you just have to reheat.
Features of oatmeal and its properties
Why is oatmeal recommended for all segments of the population? It’s simple: everyone will find special benefit in it.
Zinc contained in oatmeal is necessary for men to prevent genitourinary problems and diseases . And fiber and protein are a source of physical strength. Of course, someone will say that there are more of these elements in meat, but after all, a steak for breakfast is inappropriate. But a plate of oatmeal is nutritious, satisfying and healthy. Only the flakes should be coarsely ground: it is not without reason that they are named after the Greek strongman Hercules.
In addition to the above trace elements and vitamins, oatmeal also contains antioxidants.They fight toxins by removing them from the body. And if you eat oatmeal for breakfast for at least a month, you will notice how the skin on your face will become smoother, acne and acne will go away. Oatmeal also contains tocopherol (vitamin E), which is essential for beautiful skin and hair.
Some women also use oatmeal for external use. They wash themselves with oatmeal water and make a scrub from ground flakes. This has a beneficial effect on the condition of the facial skin.
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For pregnant women
Vitamins of group B, folic acid, iron – these elements are necessary for a woman during gestation . And almost half of the daily intake of these substances is in oatmeal. And fiber will help avoid constipation, which mothers-to-be often suffer from. But remember that you cannot eat more than one small bowl of porridge a day. Otherwise, phytin will accumulate in the mother’s body and will begin to wash out calcium, which is important for the baby.
For those who are losing weight
We have already spoken about the dietary properties of coarse oatmeal.These are complex carbohydrates that keep you feeling full for a long time without promoting weight gain. So oatmeal with water and no additives is the perfect breakfast for those on the diet. But the oat mono-diet is harmful.
For people suffering from gastrointestinal diseases
Oatmeal for an organism exhausted by gastritis or other diseases of the gastrointestinal tract is just a godsend. There is no other dish that would have all the necessary properties:
- viscous, envelops the walls of the stomach;
- neutralizes the increased acidity of gastric juice;
- gives a sick person strength, saturates the body with useful substances.
People with acute gastrointestinal diseases usually have poor appetite due to stomach discomfort. But oatmeal in water is very easy to eat – it has almost no taste, so it does not increase nausea. As a last resort, you can prepare oatmeal jelly from flakes ground into dust.
© HayDmitriy – depositphotos.com
Can oatmeal be given to children?
Earlier, there was no baby food, so babies who did not have enough mother’s milk were fed with oatmeal.Of course, it was not a thick cereal porridge, but a thin drink made from ground oatmeal. But this does not mean that all newborns can be given oatmeal. Children with allergies, for example, are not recommended to feed it for up to a year. And pediatricians advise healthy babies to gradually introduce oatmeal from 7-8 months .
Pay attention! Boil oatmeal initially in water and give the child no more than 1 dessert spoon. If there is no reaction (urticaria, loose stools), you can gradually increase the portion, and add milk during cooking.Pediatricians advise giving a full-fledged milk oatmeal porridge only from 1 year.
Due to the content of phytic acid, it is recommended to give oatmeal to children not every day, but no more than 3 times a week. In this case, so much phytin will not accumulate in the baby’s body so that it can wash out calcium, which is precious for children. In addition, the child will simply get tired of eating the same porridge every day. Therefore, it will be optimal to diversify your morning breakfast with buckwheat, semolina or other cereals useful for baby food.
A rare child will eat porridge without whims. Children are skeptical about this dish, especially today, when commercials are constantly running on TV about “perfect breakfast for children” in the form of chocolate balls, yoghurts or milk slices. But parents can cheat and add sugar or other goodies to the porridge. And of course, you need to set a personal example: if dad eats sandwiches in the morning, and mom just drinks coffee, the child will quite reasonably begin to refuse oatmeal.
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A plate of hot aromatic oatmeal is one of the ideal breakfast options for a kindergartner, schoolchild, and healthy adult. To learn to love oatmeal, it is enough to understand how useful and energetically valuable product it is. And then find your own recipe for making liquid or thick porridge with fruit or cheese and enjoy it every morning.
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90,000 Oatmeal. Harmful and useful, how to choose and improve. | Administration
Image source: pixabay.com
Image source: pixabay.com
Hello friends. Many of us eat oatmeal for breakfast. It’s filling and healthy, and oatmeal is a good source of energy. But often, after an hour or two, you are terribly hungry, and the energy charge has gone nowhere.We will tell you why this is happening. And how to choose really healthy oatmeal .
Types of oatmeal.
There are several types of oatmeal. Basically these are:
- Instant oatmeal.
- Oat flakes.
- Whole oat groats.
All these types of oatmeal contain almost the same amount of vitamins and minerals. But, they have different effects on blood sugar levels .Having a different glycemic index.
High glycemic index.
High GI, promotes fat storage and also makes you feel hungry quickly. Disrupts metabolism and negatively affects blood sugar levels. Stimulating his sharp surge.
Low glycemic index.
Low GI, so called slow carbohydrates. Maintain a normal level of energy in the body, where it is gradually burned. At the same time, not producing active fat reserves and not sharply increasing sugar.And also, without causing an early feeling of hunger. Unlike foods with a high glycemic index.
Therefore, we should avoid eating foods with a high GI. Including choosing the right oatmeal for breakfast.
What is the healthiest oatmeal?
- Oatmeal and Oatmeal Instant . These are foods with a high glycemic index. And this is absolutely not what your body needs.
- And here, oatmeal and whole groats , this is a product with a low GI. Breakfast made of such oatmeal is absorbed slowly and perfectly saturates your body.
Proportions and additives.
Having dealt with the type of oatmeal. Let’s take a look at a list of supplements that will provide your body with additional vitamins and minerals, as well as provide you with supportive energy.
- Flax seeds.
- Chia seeds.
Try to maintain the ideal proportion of your breakfast. Supplements must be at least 25% of total serving size. When possible, adding foods high in fiber and protein.
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Everything about oatmeal.What oatmeal to choose on the right diet
Caloric content and energy value of oatmeal.
Everyone knows how good it is to eat oatmeal. Especially for breakfast. Let’s start by talking about the energy value of this product.
So, depending on the degree of processing of oat grains, the calorie content and nutritional composition may vary slightly. But on average, the numbers are identical.
Proteins: 11-12 g
Fats: 2.9-6 g
Carbohydrates: 53-65 g
Calories: 300-330 kcal
In 100 grams of oatmeal, boiled in water, about 80-90 kcal
As you can see, the largest run-up in fats.But we’ll talk about this a little later.
There is also such a thing (as you remember), as glycemic index . Who has forgotten what it is, you can reread my article. So, in the table of glycemic indices of foods, oatmeal occupies an honorable position as a product with an average or high degree of GI. It also depends on the degree of processing.
|SPECIES OF OATS||GLYCEMIC INDEX||GY INDICATOR|
|Instant oatmeal (label on the packaging – 1-3 minutes or just pour boiling water)||69-83||high|
|Long-cooked oatmeal (on the packaging there is an inscription: cook for 30-120 minutes)||55||medium|
There is also such a thing as nutritional value index .On a scale from 0 to 100, it measures how valuable a particular product is for our body in terms of nutrient content.
So with oatmeal, it also depends on the degree of its processing.
Processed cereals or flakes , then the index of the nutritional value index in total – 2
Whole oat grain 90 140 narrower – 90 139 22 90 140
We figured out the numbers and we already have a certain picture.
And now we are smoothly moving on to a detailed examination, which are:
Types of Oatmeal
Especially for you, I took photographs of various types or degrees of oatmeal processing.
These are the three varieties that I ended up with at home. But in fact, there are more of them.
- Instant Oatmeal. On the package 1-5 minutes. This highly flattened and steamed oatmeal tends to appear flaked. Manufacturers indicate on the packaging: instant oatmeal. There are several subspecies of them 🙂: 1. “Extra-1” – are made from whole cereals, they look large, cook longer from everyone in their class; 2.”Extra-2″ – is made from cut cereals, they are smaller than the previous ones and are prepared faster ; 3. “Extra-3” – these flakes are the smallest, made from crushed cereals, they boil very quickly. And even before using them, you can sometimes just pour boiling water and wait 1 minute, that is, you can do without cooking. In terms of consistency, they are the softest and form a delicate gruel, which you really can not chew. Convenient for toddlers and old people without teeth 🙂.
- Oat flakes Hercules. They are thicker in appearance, not so delicate. They require more force to chew than instant flakes. On the package, cooking time from 5 to 15 minutes
- Crushed oats. This is a whole grain that has not been processed or flattened in any way, only cut into pieces (in half or into 4 parts). You will need to cook such oatmeal from 20 to 30 minutes.
- Oat groats. This is whole grain, not crushed or cut, not processed in any way.Just a grain of oats. It will take about an hour to cook porridge from whole oats.
Useful properties of oatmeal
We all hear from childhood that oatmeal is useful, oatmeal is useful. Well, here’s how it is useful, let’s look at it.
- Oatmeal contains a number of vitamins (PP B1 B2 B6 B9 E H)
- Oatmeal contains a number of vital macro and microelements, namely: silicon, iodine, potassium, cobalt, phosphorus, magnesium, calcium, molybdenum, selenium, chromium, chlorine, sulfur, sodium, iron, copper, fluorine, boron, vanadium, manganese, zinc
- Oatmeal is able to be quickly absorbed by the body and fight bad cholesterol, which contributes to body fat
- Correctly selected oatmeal has an average glycemic index of
- Normalizes digestion and prevents gastrointestinal diseases
- Improves teeth and bones
- Capable of improving immunity
- Cleans the intestines, removes toxins and toxins
- Has a positive effect on the endocrine system
- Prevents cardiovascular diseases
- Suitable for the prevention of anemia
- is a good antidepressant, improving overall well-being, mood and energy
How to choose the right oatmeal or cereal.Which oatmeal is healthier?
Without unnecessary prefaces, everyone already understands that the less a natural product is processed by humans, the more benefits it brings to our body. The more the grain is refined, flattened and processed, the higher its glycemic index (we considered this at the very beginning). This means the higher the rate of digestion of carbohydrates and their conversion into sugar in the blood.
Instant oatmeal contains much less protein and fiber. And due to pre-processing, they are converted into light simple carbohydrates with a higher glycemic index.Therefore, think about the need to use this type of oatmeal, especially if you are trying to lose weight.
As we remember from my article on the glycemic index, it is better for health and a beautiful slim figure to focus on foods with a low and medium GI. Only active children, athletes and those who urgently need to recuperate after heavy physical exertion or some patients in various situations are sometimes shown to choose foods with a high GI in order to dramatically increase blood sugar.
Also, when we talk about whole grains, then this is a storehouse of benefits, laid by nature, containing the maximum of useful properties, fiber (which is especially important in carbohydrate foods). And also the richest nutrient and vitamin-mineral composition. It is in this form that oatmeal has more fat content. What I wrote about at the very beginning. On average 5.8-6 g. But these are not the fats to be feared and avoided. On the contrary, these are useful, vital fats for building cell membranes, synthesizing hormones, assimilating a number of vitamins and microelements, and energy.
Undoubtedly, if you are on the right diet, or watch your body, lose weight and keep your figure in shape, then you need to choose just such an oatmeal. Whole grain. I only eat this kind of oatmeal.
Oatmeal is more difficult to find on sale, it is practically a rarity. Look for it on the shelves with cereals, not in the places where oatmeal is placed. On the label, it should be written: “oatmeal”. Or ask around in the market, by weight.
For my children, I buy Hercules oatmeal, crushed or of Extra-1 class (in case of quick children’s breakfasts, when everyone is in a hurry).Fiber is present here, but in smaller quantities. This is enough for a child’s body. The degree of industrial processing of these varieties of oatmeal allows you to keep the beneficial properties well. And for children, especially babies, it is more convenient to chew, especially when the teeth have just appeared 🙂.
But for those who are losing weight, afraid to gain weight and control body weight, I would not recommend choosing oatmeal in varying degrees of processing, even Hercules. For weight loss, you need to choose carbohydrate foods that are rich in fiber.But in the crimped grain it already remains quite a bit …
Have you figured it out?
Now let’s talk about that
How to properly cook oatmeal in order to maintain maximum useful properties
Of course, on the one hand, the less we subject the product to heat treatment, the more benefit it will bring to our body, being eaten.
This is understandable, and I have written about this many times.
But what about oatmeal? It seems that they found out that for the benefit and weight loss it is better to choose whole grain oatmeal.But on the other hand, you need to cook it for at least an hour.
And the oatmeal was poured with boiling water and ate a minute later. Is it more useful?
In the case of oatmeal, the cooking time is not interpreted in this way.
Let’s talk about the preparation of oatmeal for weight loss, as well as for cases where you need the right weight gain.
You should understand that instant oatmeal is flattened, crushed as much as possible, and some varieties also go through a preliminary stage of cooking – steaming.That is, in fact, they are pre-prepared, only outside your home, and also in production. It’s a very rough comparison, but it’s roughly like a semi-finished product.
- So, when choosing oatmeal that requires cooking (if it takes more than 20 minutes to cook), I would recommend pre-soaking it with water at room temperature. Then the grain will be soaked, while retaining all its valuable components, and it will be possible to cook it not so long in time, which will preserve the maximum usefulness. Remember that long-term cooking eats away the nutritional value?
- If you prefer oatmeal in milk, I would advise you to boil the porridge in water, and only then pour the warmed, not boiled milk into the ready-made one.
- Kids love sweet porridge. You can put a teaspoon of sugar or honey in a bowl of ready-made porridge, after the porridge has cooled down a little. Sugar is easy for children to use up in their active energy. But for adults, especially those who are losing weight, I would recommend eating oatmeal without sugar, only a little bit of honey is permissible if you really want to 🙂
- Oil. Butter or olive oil in a bowl of ready-made oatmeal – about 1 teaspoon or a little more, I would recommend putting it to children and those who seek to gain weight and are working on increasing quality body weight.Losing weight will be enough of the fats that make up whole oat grains.
- Additives. It is imperative for a variety of taste and the introduction of additional colors for aesthetic enjoyment, not to mention additional vitamins, add all kinds of useful components to a plate of oatmeal: berries, fruits, nuts, grains, spices, you can boiled egg or yogurt. There is also a restriction for losing weight: limit grains and nuts to 1-2 teaspoons because of their fat content.
That is, in fact, all the wisdom about oatmeal, which I would like to share with you.
If you have any questions, you are welcome, I will be happy to answer, write!
And tasty oatmeal 🙂 for your benefit, energy and beauty. 😉
90,000 benefits and harms, how to prepare instant flakes for weight loss, the glycemic index of the product is
A product like oatmeal turns out to be simply irreplaceable for active people who count every minute.Many people prefer to eat oatmeal in the morning, because it is healthy, quick to prepare, satisfying and helps to lose weight. But this is all about a natural product that contains fiber, protein, carbohydrates and fats, not instant porridge.
Instant Oatmeal does more harm than good. In the manufacture of such porridge, the cereals are cleaned from the casings and processed using steam. It is difficult to call a product whole, because it loses everything useful that should be in it, and a lot of converted starch remains, which quickly turns into sugar.
Useful properties and contraindications
If you compare quick-cooked porridge with other quick food products, for example, noodles or chips, then, of course, instant oatmeal wins against this background. But still, it is better to refrain from such products, not only because they do not retain beneficial properties, but also problems with excess weight may appear.
Consider why instant porridge is harmful.
- As mentioned above, porridge loses almost all nutrients and vitamins, and in fact, people usually choose this dish for breakfast just because of them. They are destroyed in the processed grain.
- Fruit on the packaging of oatmeal looks very tempting. But they are not real; dyes and various flavors are used to give the berry smell and taste.
- Some producers instead of adding fresh slices of peaches, apples and currants, add those fruits and berries that have been chemically processed.
- Another disadvantage in quick cereals is that they are made using a lot of sugar, so in the hope of losing weight, many, on the contrary, get better.
- Since there is a lot of sugar in an instant product, porridge does not saturate, but soon after eating it causes a feeling of hunger.
Instant porridge is processed to a large extent.Crushed oatmeal is absorbed faster in the body, which raises blood sugar levels. This does not mean anything good – a person who has consumed oatmeal will very soon experience a feeling of hunger. Regular oatmeal has a low glycemic index, while instant porridge is quite high.
However, there are advantages to eating oatmeal in a hurry.
- Nutritious and improves digestion.
- Instant porridge tastes better than ordinary porridge. This can be explained by the added flavors and flavor enhancers.
- The product is packaged in small sachets, which eliminates the possibility of a leftover.
- Economical. Porridge from a bag does not require much time – poured it into a plate and poured boiling water over it. Even a child can cook it.
Is it possible to lose weight by using such a product?
Probably not, since you need to use ordinary porridge for weight loss.Only she will help you lose weight and benefit the body. There is an opinion that oatmeal should be boiled, however, if there is no time for this, you can simply pour boiling water over ordinary porridge. This will be much more useful than doing the same with a bag product.
Pour boiling water over the oatmeal and let it brew for 2 minutes. Dried fruits, nuts and berries are added to the dish at will. Healthy porridge will surely please both adults and children. This is the product that you can safely experiment with – add grated chocolate, salt or sugar.
But if you still want to cook quick-cooked cereals, then you should adhere to this rule: add nuts, yogurt or low-fat milk to the oatmeal. Foods will slow down the absorption of carbohydrates, which will make the sugar level in the body stable. Thanks to this, you can get enough, forgetting about hunger for several hours.
For those who follow their figure, it does not matter what kind of oatmeal is used, it is advisable to select fruits for porridge, which contain a minimum of calories.For example, kiwi, pineapple, apples.
The following will tell you about some dietary recipes that may be useful to someone.
Oatmeal with currants and banana
- instant cereal – 5 tablespoons;
- black currant – 30 grams;
- boiling water.
- Pour the flakes into a plate and pour boiling water over them;
- cut the banana into small cubes and put in the porridge;
- add currants and stir the mass
- eggs – 2 pcs.;
- oatmeal – 150 grams;
- cocoa – a tablespoon of powder;
- low-fat cottage cheese – 250 grams;
- sugar substitute – according to your taste;
Step by step recipe:
- using a blender, punch a banana, add 1 egg, cocoa powder to it and stir the mass;
- add flakes, making sure that the consistency resembles mayonnaise – it is not too thick or liquid;
- mix well, then send to a baking dish;
- preheat the oven to 180 degrees and put the mold in it for 12-15 minutes;
- while the mixture is baking, prepare the base: add low-fat cottage cheese, vanillin, egg to a large bowl, mix everything;
- after the time has elapsed, take out the form from the oven, spread the prepared mixture with cottage cheese on top with a spoon;
- put the form on a baking sheet, filling it with 2 cm of cold water;
- we send the dish to the oven at a temperature of 180 degrees for 20 minutes;
- Diet Cheesecake Ready – Garnish with berries or fruit to taste.
- apples – 3 pcs .;
- flakes – 5 spoons;
- cinnamon – a pinch;
- natural honey – to taste;
- vegetable oil – spoon.
- pour boiling water over oatmeal;
- after 1-2 minutes add the grated apple to the flakes, as well as honey and cinnamon, mix the mixture;
- put the sculpted pancakes on a preheated pan, you can make them thin or fluffy – at your discretion;
- fry on both sides until tender, usually the pancakes are fried for a short time – 1 minute on each side;
- You can serve pancakes with berries, jam or sour cream.
Porridge with yogurt and cottage cheese
- yogurt – 150 ml natural;
- cottage cheese – 65 grams;
- cocoa – 1 spoon;
- flakes – 50 grams.
- put oatmeal and yogurt in a blender;
- beat the mixture after it has been infused for 5 minutes;
- add cottage cheese, cocoa, sliced banana, beat well;
- ready – you can start eating the dish.
Fast oatmeal for weight loss
- quick-brew flakes – 300 grams;
- butter, to taste;
- homemade milk – 500 ml;
- salt and sugar – a small pinch.
- bring the flakes to a boil, and then turn off the heat;
- dissolve sugar and salt in milk, bring to a boil, and then send the porridge into the pan;
- mix and add a piece of butter;
- remove from the stove, when serving, you can add what you like to the porridge – jam, jam or nuts.
Cookies for losing weight
- oatmeal – 100 grams;
- low-fat cottage cheese – 100 grams;
- egg white – 2 pcs.;
- honey – a tablespoon of natural honey;
- cinnamon – a teaspoon.
- use a blender to mix proteins, cinnamon and curd;
- then the mixture is supplemented with flakes, mix until the consistency of the dough;
- Put baking paper on a baking sheet and spread the dough in portions;
- Put the dough in an oven preheated to 180 ° C and bake for 20 minutes.
Done. Bon Appetit!
When buying oatmeal, pay attention to the composition of the product – avoid the one that contains flavorings. Flavored cereals should contain live dried fruits. But all the same, it is better not to overuse quick breakfasts – their excessive use leads to a weakening of the immune system.
From all of the above, it can be concluded that a whole product is more beneficial than instant food.However, if you are more careful about what you buy, then no porridge can cause harm.
For the benefits and dangers of instant cereals, see below.
90,000 Benefits and harms of instant cereals. Instant oatmeal in the morning: benefit or harm
Everyone knows that oatmeal is an extremely healthy product.Of course, oatmeal is most beneficial when cooked at home with fresh ingredients. But in the morning there is often not enough time to prepare such a healthy breakfast, and therefore you will probably be interested to know how things are with instant oatmeal. How is such porridge good for health and what is the harm from it?
Oats themselves have many beneficial properties. It is a rich source of fiber – 100 g of cooked oatmeal contains about 5 g, making it good for digestion.Oats are also higher in fat than other grains, but mostly heart-healthy unsaturated fats that are rich in essential fatty acids and antioxidants. When consumed regularly, “quick oatmeal” has a positive effect on high blood cholesterol, diabetes and hypertension, and also acts as a preventive measure. Due to the fact that oatmeal contains a lot of fiber, speeds up metabolism and saturates for a long time, it is useful for losing weight and preventing weight gain.
- Unsaturated fatty acids;
- Vitamins B1, B6, E;
Does Instant Oatmeal Have the Same Health Benefits? The main difference between traditional oat flakes and quick-cooked ones is the amount of processing. Instant oatmeal is processed more so that cooking time is reduced. This does not have a significant impact on the health benefits, so they are almost as beneficial as regular cereals, but that is not when it comes to the glycemic index.
Due to the active processing of the grains, instant oatmeal has a higher glycemic index. This means that it keeps the blood sugar level for a shorter time and creates a stronger and more dramatic rise in glucose levels. This means that some of the health benefits of oatmeal, such as the positive effects on glucose and long-term satiety, are being lost.
The harm of instant porridge
- For those who watch their weight;
- for diabetes;
- for chronic constipation.
How much instant oatmeal to eat
You should not get carried away with quick-brewed oatmeal. If you eat it every day, then a deficiency of a number of nutrients may appear in the body.
How to choose and prepare instant oatmeal
In terms of health, it is also important to choose oatmeal without added sugar or flavors because it adds extra calories, fat and increases the glycemic index. For healthier oatmeal, buy organic flakes and create the flavor yourself with fruits, a little honey, or spices like cinnamon, nutmeg, and vanilla.
Recipe for healthy instant porridge
If you are short on time and instant oatmeal is your only option, you can still lower the glycemic index of the dish. Add a low GI carbohydrate source, or a source of fat or protein. Low fat milk, yogurt, or nuts are ideal. This will slow down the absorption of carbohydrates and, therefore, the blood sugar level will be more stable.
Due to the constant rush and chronic lack of time, many people are forced to include instant foods in their diet.Indeed, it will not take much time to prepare them, but are instant cereals harmful? Let’s look at the example of instant oatmeal.
Compared to conventional rolled oats, two types of porridge are distinguished by the quick preparation. First, these are instant cereals. They are poured with boiling water and they can be consumed in a minute. Secondly, these are porridge, although quick cooking, but still requiring cooking for three minutes.
Please note that oat grains, on the basis of which porridges are prepared, undergo special processing.The outer skin is removed from the surface of whole grains, which is very coarse and requires a long boiling time to soften it. If the processing ends at this stage, then we can talk about the preservation of beneficial nutrients in such flakes, because the embryo of the grain and the shell remain in them.
If we are talking about instant cereals, the grains are ground very finely. And for instant porridge and even thinner. As a result, the porridge turns out to be pre-steamed. And if you pour boiling water over it, it will quickly absorb the water – the porridge is ready! But you need to know that after hard processing in such cereals, almost one starch remains, which swells when hot water is added.It is easily absorbed by the body, and this is a big drawback of quick and instant cereals.
Starch is broken down by enzymes of the digestive tract to sugars, the excess of which negatively affects the endocrine system (diabetes mellitus), metabolism (obesity), etc.
Instant porridges made from other cereals contain even more starch than oatmeal. Grains of millet, wheat, rice, buckwheat are ground and crushed. Along with the loss of the germ and shell of the grain, dietary fiber and valuable nutrients are lost.
According to the recommendations of nutritionists, the consumption of foods high in starch should be strictly limited. These include cereals and potatoes. Oatmeal like oatmeal is an exception to this rule, as it contains a lot of nutrients, including beta-glucans. Their value lies in the fact that they bind cholesterol, thereby reducing the risk of developing cardiovascular disease. In addition, oatmeal contains fiber, minerals and vitamins.
However, do not rush to get carried away with oatmeal, excessive use of it can cause you to get fat.This increases the risk of developing diabetes and heart problems. It is not recommended to use instant porridge, which contains berries or fruits, and even more so dried fruits. Often their share is very small, and a variety of flavors give the porridge a fruity taste. Nutritionists advise buying regular oatmeal and adding frozen berries and fruits to it to taste. In this case, you can be sure of the usefulness of the porridge.
The daily dose of beta-glucan is 3 g, which are contained in approximately 60 g of rolled oats.However, you should not eat oatmeal every day to replenish the body with beta-glucan, because it is also present in other foods (wholemeal bread, beer, grain bread, bran bread).
The harm of instant and instant porridge is that most vitamins and biologically active substances are lost during grain processing. The grain undergoes peeling, grinding, crushing, and is exposed to high pressure and steam. All this is aimed at removing the hard shells of the grain and its embryo, and it is they that contain valuable nutrients.As a result, it turns out that everything useful has been removed from the grain, only starch remains, which needs to be sweetened and poured with boiling water. On the other hand, if there is no way to eat well, then it is better to have a snack with instant oatmeal rather than rolltons, hamburgers or chips.
Do not overuse instant porridge snacks, their calorie content will quickly make themselves felt on the hips, waist, buttocks.
Oatmeal is the healthiest breakfast option that is easy to prepare.Not every housewife knows how to cook oatmeal. All you need is to learn how to cook oatmeal properly. You will learn how to cook oatmeal in water and milk from our article.
The benefits of oatmeal
Oatmeal is rich in fiber and dietary fiber, one of which is β-glucan, which stabilizes cholesterol levels in the body and lowers blood sugar levels. Oats are also rich in magnesium, phosphorus, chromium, zinc, nickel, calcium, potassium. Oatmeal also contributes to maintaining a sense of fullness, which will undoubtedly delight people who monitor their figures and parents who carefully choose products for their child’s diet.
How to cook oatmeal?
Oatmeal can be boiled in water or milk. How much to cook oatmeal in milk, and how much in water? The cooking time does not depend on the liquid used during cooking. All packages of cereals and cereals indicate the exact cooking time. It depends on the size of the flakes and their thickness. The average cooking time is 5-10 minutes.
To make the porridge less greasy, you can dilute the milk with water, approximately ½ part water to ½ part milk.For taste, some add a little cream, thanks to which the oatmeal becomes more tender. Some oatmeal does not require cooking, so they are simply poured with boiling water, juice, kefir or other fermented milk products.
How to properly cook oatmeal in milk can be found in our article, where detailed recipes for each type of porridge are given.
How much to cook oatmeal?
How many minutes to cook oatmeal? The cooking time of the oatmeal depends on the size of the oatmeal.If the oatmeal is large, cook it for about 15 minutes. Medium grind – 5-7 minutes, instant grind – 1 minute.
* instant food
While everyone is familiar with regular oatmeal, most rely on instant oatmeal for a quick and healthy breakfast. So what exactly is the difference between regular oatmeal and instant oatmeal? Does instant oatmeal have the same benefits as regular oatmeal? Do they have the same nutritional value?
Everyone knows about the beneficial properties of oatmeal – its high fiber content, the ability to lower cholesterol, and many other qualities.As such, oatmeal is becoming an increasingly popular hot breakfast option, especially during the cold winter months. There are several varieties of it:
- instant cooking
The difference between the two lies in how they are processed.
Cooking time for oatmeal
Instant Oatmeal, as you know, is, as its name suggests, instantly cooks.It is the speed of preparation that makes this oatmeal a popular breakfast. Just one minute is enough if you cook it on the stove, and two minutes if you just pour boiling water over it. Crimped or regular oatmeal, on the other hand, requires boiling on the stove for 10-15 minutes, as the flakes are larger and take longer to absorb water during cooking.
Degree of processing
Regular oatmeal is dried oatmeal that is steamed and then passed through rollers that flatten it.Its husk is removed, but the hard shell remains. Instant oatmeal, on the other hand, is also rolled, pressed fine and steamed; however, it differs in the size of the flakes obtained. This oatmeal is flattened very thinly and crushed into tiny pieces. Thus, the main difference between instant oatmeal and regular oatmeal is that the former is processed more deeply before it reaches the consumer, while the latter is minimally processed.
Glycemic index of oatmeal
This is one of the main parameters by which regular oatmeal is superior to instant oatmeal. Since instant oatmeal is processed to a greater extent and also shredded, the body absorbs it much faster than regular oatmeal. This means that oatmeal is more likely to raise blood sugar levels and make you feel hungry more quickly. Thus, instant oatmeal has a high glycemic index, while regular oatmeal has a low glycemic index, which allows it to maintain a longer feeling of satiety.Conclusion: Considering all three of the above options, rolled oatmeal is definitely healthier.
This raises the next question – which is better: rolled oatmeal or regular? Do all of the above facts make instant oatmeal harmful? The answer is no! Instant oatmeal is more processed and has a high glycemic index, but it has the same nutritional value as rolled oatmeal (in terms of vitamins, fiber, cholesterol lowering ability, etc.).so it cannot be considered harmful. In fact, all types of oatmeal go through some kind of processing. Then why is there so much talk that instant oatmeal is bad for you? In reality, the unhealthy instant oatmeal is flavored oatmeal, for example with the addition of apple or cinnamon, maple or brown sugar, chocolate, etc. Flavored Instant Oatmeal is high in sugar, salt, artificial colors, and other unwanted ingredients.This makes eating nutritious oatmeal not such a healthy way to start the day.
While regular oatmeal is the ideal choice, if you need a more convenient breakfast item, you can be sure to choose the instant oatmeal that is beneficial, rich in flavor, and contains the least amount of ingredients. Adding a small amount of chopped fruits and nuts to oatmeal not only improves its taste, but also increases its nutrient content and makes it feel fuller for longer.
The rhythm of modern life is so high that it does not always leave a person time to fully prepare food. It is at such moments that you have to use instant products. In this regard, it is very interesting whether instant porridge is harmful or can you feast on them without fear? We will find the answer to this question in this article.
Classification of instant porridge
In comparison with ordinary rolled oats, two types of the product in question can be found on store shelves:
- instant porridge, which requires cooking for several minutes,
- instant porridge, which is simply poured with boiling water and is ready for addicting.
Here it is worth noting that the oat grains, from which porridge are prepared, always undergo preliminary processing. In ordinary cereals, the outer, too coarse skin is removed from the grains, but the embryos of the grain remain, which allows them to retain all the useful substances during cooking. In instant products, the grains are finely ground, which reduces the cooking time. What can we say about cereals, which are prepared instantly, because they are sold pre-steamed. That is why, it is enough just to pour boiling water over them before use.However, in this state, the product significantly loses its valuable qualities, and at the base of such porridge, in fact, one starch remains, which swells when boiling water is added.
Harm of instant cereals
The low value of fast and instant products is their main disadvantage. The fact is that starch, under the influence of gastric enzymes, decomposes to the simplest sugars, which has an extremely negative effect on metabolism, provoking obesity, and also affecting the endocrine system, that is, causing type II diabetes mellitus.
And oatmeal, according to nutritionists, is not the worst option yet. In other cereals made from buckwheat, rice or wheat, there is even more starch. With the loss of the shell, as well as the embryo of the grain, they abruptly lose the available valuable substances and dietary fiber.
Specialists in the field of nutritionists generally advise against the frequent use of foods high in starch. Potatoes are especially dangerous in this regard. True, oatmeal is an exception to the rule, because it contains a large amount of nutrients, including beta-glucans.The value of these polysaccharides lies in the ability to bind cholesterol, and then remove it from the body, thereby preventing the development of atherosclerosis and other vascular and heart diseases. Don’t forget that oatmeal is rich in fiber, amino acids, as well as minerals and vitamins.
Meanwhile, you should not get carried away with instant oatmeal, as there is a risk of gaining excess weight. And this is a direct road to the development of diabetes mellitus. In addition, nutritionists do not recommend using instant products that are available.The fact is that manufacturers add a minimum amount of fruit to such products, and the aroma is provided by the addition of flavors. As a result, more harm is done to the body than when using ordinary instant porridge. In this regard, it is much more useful to add frozen or fresh fruits or berries to it while cooking porridge at home.
Summing up, and answering the question whether instant cereals are harmful, it is safe to say that there is much more harm from these products than benefits, which means they need to be eaten as rarely as possible, not sparing time to prepare full-fledged tasty, and most importantly , healthy dishes.Bon Appetit!