The health benefits of oatmeal are based on both its high content of vitamins and minerals and its low glycemic index. In particular, oatmeal smoothly raises blood sugar levels – this creates long-lasting satiety and helps control hunger (which is important when losing weight).
At the same time, whole-grain oatmeal porridge, which requires full cooking, has the most beneficial properties for the body, while instant oatmeal most often contains added sugar. You will find full information about the composition and calorie content in this article.
Why should you eat oatmeal?
The key advantage of oatmeal is the content of beta-glucan – it accounts for up to 2-8% of the dry weight of cereals. Although beta-glucan is not digested in the human stomach, it has a number of beneficial properties – being a type of soluble fiber.
First of all, beta-glucan slows down the absorption of other oatmeal carbohydrates, lowering blood glucose levels and creating long-lasting satiety. In the stomach, it turns into a thick gel that serves as food for the beneficial intestinal microflora – that is, it is prebiotic.
In addition, the composition of oatmeal includes a number of vitamins and minerals – manganese, phosphorus, magnesium, copper, zinc, iron, and others. However, we are talking exclusively about coarse oatmeal – instant oatmeal is more correctly considered a sweet dessert.
Calorie content and macronutrients
Nutrient information is based on dried oatmeal before cooking. Let us remind you once again that instant oatmeal (especially flavored ones) often contains sugar and other sweeteners – carefully study its composition on the package before buying.
100g of oatmeal:
- Calories – 389 kcal
- Proteins – 16.9 g
- Fats – 6.9 g
- Carbohydrates – 66.3 g of which 10.6 g is fiber
Glycemic index
The glycemic index of oatmeal depends on the amount of milk, sugar, and sweet fruits used in the preparation. For example, porridge with water has a GI of 40 units, milk – about 60 units, and instant oatmeal – 80 units or more.
Benefits and harms of oatmeal
Studies show that the beta-glucan in oatmeal slows down the feeling of hunger. Ultimately, oatmeal is beneficial for normalizing blood sugar levels, lowering bad cholesterol, and improving intestinal mechanics and intestinal microflora.
As for the content of vitamins and minerals, the most important role is played by electrolytes – they have a positive effect on the processes of energy metabolism in the body. Plus, oatmeal contains a lot of zinc and iron – these minerals are needed to produce testosterone in men.
Minerals in oatmeal (per 100g):
- Manganese – 246% of the daily requirements
- Phosphorus – 52%
- Magnesium – 44%
- Copper – 31%
- Zinc – 26%
- Iron – 26%
- Potassium – 12%
- Calcium – 6%
Vitamins:
- Thiamine – 51%
- Folic acid – 14%
- Pantothenic acid – 13%
- Riboflavin – 8%
- Vitamin B6 – 6%
- Niacin – 5%
Does oatmeal contain gluten?
Gluten is a group of proteins found in grains. The most common types of such proteins are gliadins, prolamins, and glutelins, which account for up to 85% of the amount of proteins in wheat. Some people have an acute allergic reaction of the body to the protein gliadin – and there is an allergy to gluten (celiac disease).
Since oats are a cereal crop, they contain prolamins. In their structure, these substances are close to wheat gliadins and rye secalin. That is, a gluten-like substance is contained in oatmeal. However, in most cases, the body of people with celiac disease is still able to digest and absorb this substance.
The most dangerous gluten, wheat, gets into oatmeal during the processing of grains – most often the process takes place on the same equipment. If the manufacturer makes oatmeal on a separate line of equipment, the package is marked “gluten-free” – otherwise, there may be gluten residues in the composition.
How to cook oatmeal properly?
To prepare oatmeal, you need 4-5 parts of liquid for one part of oatmeal – depending on the desired density. For a serving of 30 g of oatmeal, 120-150 ml of water or milk is taken. Oatmeal is poured into a boiling liquid, and then put on a slow fire for 5-10 minutes, until the milk or water is completely absorbed.
To improve the taste and sweeten oatmeal, it is better to use natural fruits, rather than sugar or jam. Bananas will be the best choice for both taste and price. The benefits of a banana for breakfast are also explained by the content of soluble fiber and a number of vitamins.
The downside of oatmeal in milk can be the presence of lactose in it. If a person has milk intolerance, such porridge is not recommended for him. In addition, milk-based oatmeal with fruit can cause bloating in some people.
The beneficial properties of oatmeal are explained by the content of a special type of fiber in its composition. Regular consumption of 30-40 g of oatmeal for breakfast is good for weight loss. Oatmeal helps to work the intestines, normalize blood sugar levels, and lower cholesterol.