9 Health Benefits of Eating Oats and Oatmeal

Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease.

Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.

Here are 9 evidence-based health benefits of eating oats and oatmeal.

What are oats and oatmeal?

Oats are a whole grain food, known scientifically as Avena sativa.

Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed, or steel-cut oats.

Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.

Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.

They’re also often included in muffins, granola bars, cookies, and other baked goods.

Summary

Oats are a whole grain that is commonly eaten for breakfast as oatmeal (porridge).

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan (1).

They are also a good source of high quality protein, with a good balance of essential amino acids (2).

Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (3):

• Manganese: 63.91% of the daily value (DV)
• Phosphorus: 13.3% of the DV
• Magnesium: 13.3% of the DV
• Copper: 17.6% of the DV
• Iron: 9.4% of the DV
• Zinc: 13.4% of the DV
• Folate: 3.24% of the DV
• Vitamin B1 (thiamin): 15. 5% of the DV
• Vitamin B5 (pantothenic acid): 9.07% of the DV
• smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)

Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup. This same serving has only 303 calories.

This means that oats are among the most nutrient-dense foods you can eat.

Summary

Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.

2. Whole oats are rich in antioxidants, including avenanthramides

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats (4).

Both old and newer research has found that avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate (widen) blood vessels and leads to better blood flow (5, 6, 7, 8).

In addition, avenanthramides have anti-inflammatory and anti-itching effects (7, 9, 10).

Summary

Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.

3. Oats contain a powerful soluble fiber called beta-glucan

Oats contain large amounts of beta-glucan, a type of soluble fiber. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in your gut.

The health benefits of beta-glucan fiber include:

• reduced LDL and total cholesterol levels (11)
• reduced blood sugar and insulin response (12)
• increased feeling of fullness (13)
• increased growth of good bacteria in the digestive tract (14)

Summary

Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria, and increases feelings of fullness.

4. They can lower cholesterol levels and protect LDL cholesterol from damage

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.

Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL (bad) cholesterol levels (15).

Beta-glucan may increase the release of cholesterol-rich bile, which reduces the circulating levels of cholesterol in your blood.

Oats may also protect LDL (bad) cholesterol from oxidation.

Oxidation of LDL (bad) cholesterol occurs when it reacts with free radicals. This is another crucial step in the progression of heart disease. It produces inflammation in arteries, damages tissues, and can raise the risk of heart attacks and strokes.

Summary

Oats may lower the risk of heart disease by reducing both total and LDL (bad) cholesterol, as well as by protecting LDL from oxidation.

5. Oats can improve blood sugar control

Type 2 diabetes is a common health condition, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.

Oats may help lower blood sugar levels, especially in people with overweight or who have type 2 diabetes. The beta-glucan in both oats and barley may also improve insulin sensitivity (16, 17).

However, a randomized clinical trial in 2016 saw no improvement in insulin sensitivity, so further research is needed (18).

These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays the emptying of the stomach and absorption of glucose into the blood (16).

Summary

Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

6. Oatmeal is very filling and may help you lose weight

Not only is oatmeal (porridge) a delicious breakfast food, it’s also very filling (13).

Eating filling foods may help you eat fewer calories and lose weight.

By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness (19).

Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity (20, 21).

Summary

Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing the production of the satiety hormone PYY.

7. Finely ground oats may help with skin care

It’s no coincidence that oats can be found in numerous skin care products. Makers of these products often label finely ground oats as “colloidal oatmeal.”

The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in the treatment of itch and irritation in various skin conditions (22).

For example, oat-based skin products may improve uncomfortable symptoms of eczema (23).

Note that skin care benefits pertain only to oats applied to the skin, not those that are eaten.

Summary

Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.

8. They may decrease the risk of childhood asthma

Asthma is the most common chronic condition in kids (24).

It’s an inflammatory disorder of the airways — the tubes that carry air to and from a person’s lungs.

Although not all children have the same symptoms, many experience recurrent coughing, wheezing, and shortness of breath.

Older research indicates that early introduction of oats, for example, may actually protect children from developing asthma (25, 26).

One study reports that feeding oats to infants before they are 6 months old is associated with a decreased risk of childhood asthma (27)

Summary

Some research suggests that oats may help prevent asthma in children when fed to young infants.

9. Oats may help relieve constipation

People of all ages and populations experience constipation. This refers to infrequent, irregular bowel movements that are difficult to pass.

Constipation affects nearly 16 out of 100 adults and about 33 out of 100 adults who are ages 60 and over (28).

Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older adults (29, 30).

One trial found that well-being improved for 30 older adults who consumed a soup or dessert containing oat bran daily for 12 weeks (31).

What’s more, 59% of those people were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group.

Oat bran was also shown to decrease gastrointestinal symptoms and aid digestion in people living with ulcerative colitis (32).

However, while the soluble fiber in oats is generally effective against constipation, it has been found to be less effective against opioid-induced constipation, since it doesn’t affect the movement of the colon that the drugs may suppress (33).

Summary

Studies indicate that oat bran can help reduce constipation in older adults, significantly reducing the need to use laxatives.

How to incorporate oats into your diet

You can enjoy oats in several ways. The most popular way is to simply eat oatmeal (porridge) for breakfast.

Here is what you need to make oatmeal:

• 1/2 cup rolled oats
• 1 cup (250 ml) water or milk
• A pinch of salt

Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.

To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds, and Greek yogurt.

Oats are often also included in baked goods, muesli, granola, and bread.

Although oats are naturally gluten-free, they are sometimes contaminated with gluten. That’s because they may be harvested and processed using the same equipment as other grains that contain gluten (33).

If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.

Summary

Oats can be a great addition to a healthy diet. They can be eaten as oatmeal (porridge) for breakfast, added to baked goods, and more.

Oats are incredibly good for you

Oats are an incredibly nutritious food packed with important vitamins, minerals, and antioxidants. In addition, they’re higher in fiber and protein compared to other grains.

Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.

Benefits include lower blood sugar and cholesterol levels, protection against skin irritation, and reduced constipation.

In addition, they are very filling and have many properties that should make them a food helpful for weight loss.

At the end of the day, oats are among the nutrient-dense foods you can eat.

More about oats:

• Are Oats and Oatmeal Gluten-Free? The Surprising Truth
• Oats 101: Nutrition Facts and Health Benefits

Nutrition Facts and Health Benefits

Oats are a good source of many vitamins, minerals, and unique plant compounds. This grain also offers a number of potential health benefits, including reduced cholesterol and improved insulin sensitivity.

Oats (Avena sativa) are a whole-grain cereal mainly grown in North America and Europe.

They are a very good source of fiber, especially beta glucan, and are high in vitamins, minerals, and antioxidants.

Whole oats are the only food source of avenanthramides, a unique group of antioxidants believed to protect against heart disease.

Due to their many benefits, such as lowering blood sugar and cholesterol levels, oats have gained considerable attention as a health food (1, 2, 3, 4).

They’re most commonly rolled or crushed and can be consumed as oatmeal (porridge) or used in baked goods, bread, muesli, and granola.

Whole-grain oats are called oat groats. They are most commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal.

Quick, or instant, oatmeal is made up of more thinly rolled or cut oats that absorb water much more easily and thus cook faster.

The bran, or fiber-rich outer layer of the grain, is often consumed separately as a cereal, with muesli, or in breads.

This article tells you everything you need to know about oats.

The nutrition facts for 1 cup (81 grams) of raw oats are (5):

• Calories: 307
• Water: 8.7 grams
• Protein: 10.7 grams
• Carbs: 54.8 grams
• Sugar: 0.8 grams
• Fiber: 8.1 grams
• Fat: 5.3 grams

Carbs

Carbs make up 66% of oats by dry weight.

About 11% of the carbs is fiber, while 85% is starch. Oats are very low in sugar, with only 1% coming from sucrose.

Starch

Starch, which is comprised of long chains of glucose molecules, is the largest component of oats.

The starch in oats is different than the starch in other grains. It has a higher fat content and a higher viscosity, which is its ability to bind with water (6, 7, 8).

Three types of starches are found in oats (9, 10, 11):

• Rapidly digested starch (7%). This type is quickly broken down and absorbed as glucose.
• Slowly digested starch (22%). This form is broken down and absorbed more slowly.
• Resistant starch (25%). Resistant starch functions like fiber, escaping digestion and improving gut health by feeding your friendly gut bacteria.

Fiber

Whole oats pack almost 11% fiber, and porridge contains 1.7% fiber.

The majority of the fiber in oats is soluble, mostly a fiber called beta glucan.

Oats also provide insoluble fibers, including lignin, cellulose, and hemicellulose (12).

Oats offer more soluble fiber than other grains, leading to slower digestion, increased fullness, and appetite suppression (13, 14).

Soluble oat beta glucans are unique among fibers, as they can form a gel-like solution at a relatively low concentration.

Beta glucan comprises 2. 3–8.5% of raw, whole oats, mostly concentrated in the oat bran (15, 16).

Oat beta glucans are known to lower cholesterol levels and increase bile acid production. They’re also believed to reduce blood sugar and insulin levels after a carb-rich meal (17, 18, 19, 20).

Daily consumption of beta glucans has been shown to lower cholesterol, especially LDL (bad) cholesterol, and may thus decrease your risk of heart disease (21).

Protein

Oats are a good source of quality protein at 11–17% of dry weight, which is higher than most other grains (22).

The major protein in oats — at 80% of the total content — is avenalin, which isn’t found in any other grain but is similar to legume proteins.

The minor protein avenin is related to wheat gluten. However, pure oats are considered safe for most people with gluten intolerance (23, 24).

SUMMARY

The carbs in oats are mostly starches and fiber. Oats pack more protein and fat than most other grains and are a good source of beta glucan, a unique, soluble fiber linked to multiple health benefits.

Oats are high in many vitamins and minerals, including:

• Manganese. Typically found in high amounts in whole grains, this trace mineral is important for development, growth, and metabolism (25).
• Phosphorus. This mineral is important for bone health and tissue maintenance (26).
• Copper. An antioxidant mineral often lacking in the Western diet, copper is considered important for heart health (27).
• Vitamin B1. Also known as thiamine, this vitamin is found in many foods, including grains, beans, nuts, and meat.
• Iron. As a component of hemoglobin, a protein responsible for transporting oxygen in the blood, iron is absolutely essential in the human diet.
• Selenium. This antioxidant is important for various processes in your body. Low selenium levels are associated with increased risk of premature death and impaired immune and mental function (28).
• Magnesium. Often lacking in the diet, this mineral is important for numerous processes in your body (29).
• Zinc. This mineral participates in many chemical reactions in your body and is important for overall health (30).

SUMMARY

Oats offer high amounts of many vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc.

Whole oats are rich in antioxidants that may provide various health benefits. Their main plant compounds include (3, 31, 32, 33):

• Avenathramides. Only found in oats, avenathramides are a family of powerful antioxidants. They may reduce inflammation in your arteries and regulate blood pressure (34, 35, 36).
• Ferulic acid. This is the most common polyphenol antioxidant in oats and other cereal grains (12, 37).
• Phytic acid. Most abundant in the bran, phytic acid can impair your absorption of minerals, such as iron and zinc (12, 38).

SUMMARY

Oats are the only dietary source of powerful antioxidants called avenathramides. They also contain ferulic acid and phytic acid.

Experts attribute oats with a wide variety of health benefits, including lower blood pressure and reduced risk of obesity and type 2 diabetes. This grain’s main benefits are listed below (39, 40, 41, 42, 43).

Can lower cholesterol

Studies have repeatedly confirmed that oats can lower cholesterol levels, which may reduce your risk of heart disease (44, 45, 46, 47).

Heart disease is the leading cause of death worldwide, and high cholesterol is a major risk factor — especially oxidized LDL (bad) cholesterol (48, 49).

Oats’ ability to lower cholesterol is mainly attributed to their beta glucan content (50, 51, 52, 53, 54).

Beta glucan may slow your absorption of fats and cholesterol by increasing the viscosity of the food you’ve eaten (55).

Once in your gut, it binds to cholesterol-rich bile acids, which your liver produces to aid digestion. Beta glucan then carries these acids down your digestive tract and eventually out of your body.

Normally, bile acids are reabsorbed into your digestive system, but beta glucan inhibits this process, leading to reduced cholesterol levels (56).

Authorities have determined that foods containing at least 3 grams of beta glucan per day may lower your risk of heart disease (57).

May prevent type 2 diabetes

Type 2 diabetes has become much more common in recent years.

This disease is characterized by the abnormal regulation of blood sugar, usually as a result of decreased sensitivity to the hormone insulin.

Beta glucans, the soluble fibers from oats, have demonstrated benefits for blood sugar control (58, 59).

Modest amounts of beta glucans from oats have been found to moderate both glucose and insulin responses after carb-rich meals (60, 61, 62).

In people with type 2 diabetes and severe insulin resistance, a 4-week dietary intervention with oatmeal resulted in a 40% reduction in the insulin dosage needed for stabilizing blood sugar levels (63).

Studies suggest that beta glucans may improve insulin sensitivity, delaying or preventing the onset of type 2 diabetes, but a review study concluded that the evidence is inconsistent (53, 64, 65, 66, 67).

Boiled whole oats cause low glucose and insulin responses, but the responses increase significantly if the oats are ground into flour before cooking (68, 69, 70).

May boost fullness

Fullness plays an important role in energy balance, as it stops you from eating until hunger returns (71).

Altered fullness signaling is associated with obesity and type 2 diabetes (72, 73).

In a study ranking the fullness effect of 38 common foods, oatmeal ranked third overall and first among breakfast foods (74).

Water-soluble fibers, such as beta glucans, may increase fullness by delaying stomach emptying and promoting the release of fullness hormones (75, 7, 76).

Human studies reveal that oatmeal may boost fullness and reduce appetite more than ready-to-eat breakfast cereals and other types of dietary fiber (13, 14, 77, 78).

Plus, oats are low in calories and high in fiber and other healthy nutrients, making them an excellent addition to an effective weight loss diet.

Largely gluten-free

A gluten-free diet is the only solution for individuals who suffer from celiac disease, as well as for many individuals with gluten sensitivity.

Oats are not glutenous but contain a similar type of protein called avenin.

Clinical studies indicate that moderate or even large amounts of pure oats can be tolerated by most people with celiac disease (79, 80, 81, 82, 83, 84).

Oats have been shown to enhance the nutritional value of gluten-free diets, increasing both mineral and fiber intakes (85, 86).

However, oats may be contaminated with wheat because they’re often processed in the same facilities (87, 88).

Therefore, it is important for people with celiac disease to only eat oats that have been certified gluten-free.

Other health benefits

Oats have a few other potential benefits.

Feeding oats to young infants under six months of age is associated with a decreased risk of childhood asthma (89).

Additionally, a few studies indicate that oats may boost your immune system, enhancing your ability to fight bacteria, viruses, fungi, and parasites (90).

In older adults, eating oat bran fiber may improve overall well-being and decrease the need for laxatives (91, 92, 93).

SUMMARY

Oats offer a number of potential benefits, including reduced cholesterol and blood sugar levels. What’s more, they’re very filling and naturally gluten-free — but may be contaminated with glutenous grains.

Oats are usually well tolerated, with no adverse effects in healthy individuals.

However, people sensitive to avenin may experience adverse symptoms, similar to those of gluten intolerance, and should exclude oats from their diet (94, 95, 96).

Also, oats may be contaminated with other grains, such as wheat, making them unsuitable for people with celiac disease or a wheat allergy (87, 88).

Individuals allergic or intolerant to wheat or other grains should only buy oats certified as pure.

SUMMARY

Oats are usually well tolerated but may be contaminated with gluten. Individuals who are sensitive to gluten should only consume pure, non-contaminated oats.

Oats are among the world’s healthiest grains and a good source of many vitamins, minerals, and unique plant compounds.

Beta glucans, a type of soluble fiber in this grain, provide numerous health benefits. These include lower cholesterol, better heart health, and reduced blood sugar and insulin responses.

In addition, oats are very filling and may reduce appetite and help you eat fewer calories.

If you’re curious about them, you can add oats to your diet today.

Oatmeal for breakfast: benefits and harms

Is oatmeal really a complete balanced breakfast that suits everyone? Roskachestvo figured out whether it is worth having breakfast with oatmeal every day and which oatmeal is more beneficial.

Nagima Semchukova

certified nutritionist, member of ROSNDP

– Some believe that the main thing in oatmeal is dietary fiber, others praise it for its content of biotin, potassium, magnesium and other substances. In fact, it is impossible to single out any one ingredient from oatmeal that is healthier than others. Benefit consists of a complex of useful elements. True, the concentration of nutrients is affected by the type of oatmeal from which porridge is prepared: from cereals, whole grain flakes or flakes that can be brewed with boiling water.

Roskachestvo investigated oatmeal. Results HERE .

It is easy to guess that most of the benefits are stored in oatmeal, but its main drawback is that it takes from 45 to 60 minutes to cook oatmeal, and sometimes more. For comparison: porridge made from whole grain flakes is cooked for 10–15 minutes (sometimes 20), which is probably why these flakes are in great demand among buyers.

In addition, whole grain porridge is not only saturated with beneficial compounds, but it also breaks down in the intestines longer and saturates for a longer period of time. Accordingly, if you eat such porridge, then the likelihood that after a while you will want to eat something else is less.

However, such porridge should be treated with caution for those who have problems with the gastrointestinal tract, because there may be difficulties with digestion. By the way, the same applies to porridge made from oatmeal.

“Signs” of whole grain oatmeal

Vladimir Martirosyan

Doctor of Technical Sciences, Deputy Director for Research, FGANU “NIIKhP”

Do you want to buy whole grain oatmeal? First, look at the information on the package for the recommended cooking time. If it varies from 15 to 20 minutes, it is whole grain cereal. Usually these are flakes “Extra No. 1” and “Hercules”. Secondly, the size of the flakes may indicate that they are made from whole grains – the larger the flakes, the more likely it is. (Some manufacturers specifically make a “window” on the package to show the size of the grains). And finally, the clue can be found in the name on the package. Manufacturers usually indicate that cereal is whole grain.

Porridge in five minutes

Refined grains are less useful because the bran and germ are removed from them during manufacture. Only the endosperm remains, which is almost entirely composed of carbohydrates (although sometimes flakes can additionally enrich with useful substances). This porridge is easier and faster to prepare. If it takes 10-15 minutes to cook porridge from whole grain flakes, then flakes that have undergone a deeper processing are sometimes enough to boil for 5 minutes or just pour hot milk or water for a few minutes.

Which oatmeal is better and how to choose oatmeal – read HERE .

For reference

Keep in mind, porridge made from flakes that are boiled for no longer than 5 minutes (or poured with boiling water) is quickly digested by the body, which gives a sharp spike in blood glucose levels, which is replaced by a rapid decrease. The result is a desire to eat something else. Such porridge is good for those who want to gain weight, but is not suitable for people with carbohydrate metabolism disorders.

How about porridge from a bag?

To say that this is a bad product, of course, is impossible. But such cereals are also made from peeled, steamed and cut grains, which means, as mentioned above, they contain fewer nutrients. These cereals also lead to rapid satiety, which passes just as quickly. Instant porridge, especially if it’s the only thing you had for breakfast, won’t give you the satiety you need until lunch, and you’ll likely eat more during the day than if you had a full breakfast. Moreover, these cereals often contain added sugar.

For reference

Added sugar is any sweetener (sugar, fructose, coconut sugar, any syrup, etc.). If sugar or sweetener is listed in the row of the first three ingredients of the composition, this means that there is a lot of sugar in the porridge. It’s delicious, but not healthy. If you eat such foods often, it can cause weight gain and health problems.

For information. Roskachestvo plans to study oatmeal in bags. Follow the news.

The choice of porridge also depends on individual characteristics:

1. Whole grain oatmeal should be preferred for diabetics.
2. For diseases of the gastrointestinal tract, such as gastritis, ulcers, etc., it is worth choosing flakes from refined grains (quick cooking) for better absorption.
3. For people with celiac disease, it is best to avoid oatmeal. Although oats do not contain gluten, they are limited in cases of celiac disease due to the possible contamination of oats with other varieties of grains (wheat, rye, barley). The fact is that in production, oats can be processed on the same equipment where other cereals were recently processed and this can lead to gluten contamination. Therefore, those who are gluten intolerant should buy oatmeal labeled “Gluten Free”.

What to pair with oatmeal for breakfast?

Daria Rusakova

candidate of medical sciences, nutritionist

– Oatmeal is a carbohydrate dish. Carbohydrates are needed during the active time of the day so that you have time to spend energy during the day, so oatmeal is usually served for breakfast. But, as mentioned above, we are talking about porridge made from either oatmeal or whole grain flakes, which must be cooked for at least 10 minutes.

For a student, breakfast in the form of porridge is useful to supplement with a protein product – it can be an egg, cheese, cottage cheese, a piece of meat or poultry. If a child is overweight, he should not eat porridge every day, it is better to alternate it with protein breakfasts.

If we talk about recommendations for adults, then for those who have a sedentary lifestyle, it is better to replace cereals with protein breakfasts: scrambled eggs with vegetables, cottage cheese.

The maximum benefit of daily breakfasts from one oatmeal will not bring. It is much better if you alternate different cereals. Each porridge has its pros and cons. Variety is one of the main rules of classical dietology.

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The benefits and harms of oatmeal – August 9, 2020

Oatmeal can easily be made too high in calories

Photo: Timofey Kalmakov / 59.RU eaten like this since childhood . In small portions, it is certainly useful, but there are a few nuances that you should be aware of.

A great love of oatmeal can lead, for example, to osteoporosis. The thing is that the frequent use of oatmeal provokes calcium leaching.

— Oatmeal, of course, is tasty and healthy, it has a wonderful enveloping effect, it is recommended for gastroprofile patients, but its daily use in the morning leads to obstruction of calcium absorption. Because it contains phytates, which inhibit the absorption of calcium, says nutritionist, doctor of the highest category, candidate of science Galina Bartashevich. – Therefore, purely nutritionally, such porridge should not be eaten every day, but two or three times a week.

– Phytic acid is found in all grains. Including oatmeal. More precisely in the shell, in the bran. This compound can indeed remove calcium from the intestines, thereby reducing its amount in the circulating blood, adds dietitian Irina Toropygina. – But it all depends on the dose of phytin intake. Therefore, in one serving, a small amount is within acceptable values ​​that do not affect the body.

Everyone is accustomed to eating oatmeal in the morning, considering it the perfect breakfast, but in reality this is not entirely true. Yes, it saturates the body for a long time and helps produce energy, which saves you from overeating and unscheduled snacks. But keep in mind that oatmeal is a source of carbohydrates. It is useful if you play sports or hard work (they will help you spend what you get). But what if you work in an office and don’t move much during the day? Energy does not disappear into nowhere – it passes from one form to another. In your case, in adipose tissue.

– Oatmeal is carbohydrates. It is advisable to spend them during the day. It is clear that during office work we will spend less calories. Then it’s better to use cereals with a lower calorie content (crushed peas, buckwheat and barley groats), says doctor of the highest category Irina Toropygina. – But in terms of protein, oatmeal loses to many products. Therefore, it would be nice to combine porridge with protein: yogurt, cottage cheese or cheese.

Depending on what you put in oatmeal, its calorie content can exceed 380 kcal

Photo: Timofey Kalmakov / 59.RU

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The energy value of oatmeal is 350–380 kcal per 100 grams. Add to this milk, on which such cereals are most often prepared, and sweeteners – few people can resist the temptation to brighten up the rather modest taste of oatmeal with at least sugar.

The average glycemic index of oats is low and safe – from 40 to 57 on the carbohydrate series index scale. Another thing is when you reach for instant oatmeal porridge. In this case, the GI reaches 83 units. For comparison, this is more than that of condensed milk, marshmallows and sliced ​​\u200b\u200bloaves (where the GI is only 80), and slightly falls short of fried potatoes with a glycemic index of 95. In addition, due to the peculiarities of processing and transportation technology, traces of wheat, rye or barley may appear in oatmeal. Also, the GI increases what you put in the porridge and how you cook it.

For a long time, it was believed that oatmeal is contraindicated for people with celiac disease (a reaction to gluten and cereal proteins close to it). And although through numerous studies it was possible to establish that the main protein of oats is safe, indigestion in patients can occur. But even if you do not have celiac disease, do not forget about individual intolerance: oats can be an allergen for you.

– This can happen because oatmeal was grown in a field with another cereal crop, and they were harvested all together. It could also be stored in the same warehouse with other grains that contain allergens, but they made, ground and packed flakes on a common production line, where the products easily pick up the raw materials of other products: no one will “wash” the line every time,” explains nutritionist Svetlana Solomeina . “Therefore, patients with celiac disease need to pay especially close attention to the packaging and choose oatmeal that is grown and processed separately.

It’s not a fact that your oatmeal is gluten-free

Photo: Daria Selenskaya / City Portals Network

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People with celiac disease or gluten allergy should choose packages labeled “gluten-free”. Also (and this rule already applies to everyone), when choosing oatmeal on the store counter, pay attention to the composition. It should be free of additives such as flavors, flavor enhancers, sweeteners and salt.

Keep in mind that flakes store best in sealed, opaque packaging. Oatmeal in a cardboard pack will easily absorb moisture and quickly deteriorate, and packaged in transparent bags (if stored improperly in the light) will quickly lose useful substances.

Oatmeal is a good source of carbohydrates, proteins, fats, vitamins (PP, groups B, E, A), trace elements (phosphorus, calcium, magnesium, silicon) and dietary fiber. And in terms of its amino acid composition, oats are generally close to the composition of muscle protein.

– Oats are useful for many diseases of the gastrointestinal tract. It has a positive effect on the gastric mucosa, saves from bloating and pain caused by gastritis or ulcers, explains Irina Toropygina. – Also, oatmeal is indicated for atherosclerosis, anemia, joint diseases. Naturally, whole grains have more beneficial properties. There is little benefit in processed cereals, especially in instant cereals, without a shell. There are fewer vitamins and minerals.

Packs of oatmeal in stores can be a huge amount, but in fact there are not so many varieties. First, everything is regulated by GOST. Secondly, there are only three main types: extra, hercules and petal.

— Depending on the degree of processing, extra oat flakes are divided into three groups. For the first, whole grains are used. They are the most useful (they contain the maximum number of vitamins, fiber and microelements), the largest in size and cook the longest – about 15 minutes, – says Svetlana Solomeina. – Number two is made from cut oatmeal, they are smaller and cook faster, but they have fewer nutrients. And number three is oatmeal made from flattened and cut grains, the smallest and boiled soft in a couple of minutes. Naturally, they contain almost no vitamins, but they are recommended for young children and patients with gastrointestinal diseases.