Oats are a super nutritious cereal, a source of minerals such as iron, calcium, magnesium, zinc, copper, manganese, vitamins, fiber, carbohydrates and proteins. It can be found in the form of bran, flakes (thick or thin) or flour.
Regular consumption of oatmeal reduces the risk of cardiovascular diseases, helps maintain heart health, helps fight constipation, and contributes to weight loss.
In oatmeal we also find a good concentration of beta glucan, a type of soluble fiber that helps to reduce the absorption of fat and regulates blood glucose.
Take the opportunity to know all the benefits of oatmeal breakfast below:
Health Benefits of Oatmeal Breakfast
These ten benefits of oatmeal breakfast – how to make it, how to use it and recipes, they include:
Prolongs Satiety And Contributes To Weight Loss
Oats have a large amount of fiber in their composition and that is why it is considered one of the foods with the greatest satiety power.
Many nutritionists recommend consuming two tablespoons of oatmeal when waking up, as they contribute to reducing hunger and help control appetite throughout the day.
Two tablespoons of these cereal contains approximately 2 grams of fiber.
In addition to its high fiber content, which promotes the feeling of satiety and thus reduces daily caloric consumption, oats are rich in a nutrient called tryptophan that also helps with weight loss, preventing the desire to eat sweets at all times.
With 6.2 calories per scoop (10 g), oatmeal provides a range of nutrients with little energy value.
In addition, oat fiber absorbs part of the ingested fats and cholesterol, eliminating them through the intestinal tract.
Lowers Cholesterol And Is One Of The Best Heart Foods
According to several studies, the daily consumption of oatmeal contributes to lowering the levels of total cholesterol and bad cholesterol (LDL).
This property of oat flour is due to the presence of beta glucan, a dietary fiber that has a sponge-like action, absorbing cholesterol and eliminating it through the digestive tract.
According to a publication by the Cleveland Clinic, in Ohio in the United States, a decrease of just 1% in cholesterol levels is enough to reduce the risk of heart disease by 2%.
High levels of cholesterol in the bloodstream are associated with an increased risk of clogged arteries, a condition known as atherosclerosis, which can cause a heart attack and lead to blood clots in any part of the body.
In addition, oat flour contains in its composition, lignans and avenanthramides, antioxidants of plant origin that prevent LDL oxidation and fight inflammation, thus helping to prevent cardiovascular diseases and even some types of cancer.
It was found in a study conducted by Harvard University with 21,000 male participants, who consumed the equivalent of a cup of oatmeal every day, that they had a 29% lower risk of developing heart problems.
Controls Blood Sugar And Helps Prevent Diabetes
Oatmeal is considered one of the best foods for the prevention of diabetes, as it has proven action in controlling blood sugar rates.
The beta glucan present in oats acts by reducing the glycemic index of ingested foods, as it has an effect on the digestion of starch, delaying its absorption, and thus avoiding sudden changes in blood glucose, which can cause problems such as insulin resistance and diabetes.
Oatmeal also contains chromium, a mineral that can help reduce cravings for sweets.
The effect of chromium in relation to the desire to eat sweets occurs due to its action on glucose metabolism in cells, also contributing to avoid insulin spikes and helping to maintain satiety for longer.
Improves The Functioning Of The Digestive System
Two tablespoons of oatmeal a day are enough to improve the functioning of the entire digestive tract, especially if they are accompanied by plenty of liquid.
Since the fiber in oatmeal increases the food bolus, its passage through the intestines helps to remove food residues that have not been digested and eliminated.
In addition to fighting constipation and regularizing the functioning of the intestine, this property of oatmeal also makes it a great food to prevent colorectal cancer.
It is a great ally of the immune system
In addition to being a great heart protector and weight loss aid, beta glucan also strengthens the immune system.
Studies have shown that beta glucan was responsible for a significant increase in the immune system’s response to bacterial infection.
Not only did the fiber accelerate the arrival of neutrophils (the body’s defense cells) to the site of infection, but it also increased their potential to eliminate invading agents.
In addition, oatmeal is a source of polyunsaturated and monounsaturated fat , which are those that bring health benefits and help fight inflammation in the body.
Can Help Fight Depression
In addition to tryptophan, oats contain magnesium and B vitamins, which together favor the production of neurotransmitters in the brain.
Serotonin, dopamine, noradrenaline are some of these chemical messengers responsible for the feeling of well being, and whose production can be stimulated by the regular consumption of oatmeal.
How To Make Oat Flour At Home For Breakfast
To make an oatmeal breakfast, you only need a little oat flakes. You just need to put the oats in the blender (or processor) and let it grind until the mixture turns into a powder.
Afterwards, just store it in a closed container and observe the same expiration date on the package of oat flakes.
How To Use Oat Flour
Versatile, oat flour can be used in the preparation of the most diverse dishes, sweet or savory. For more practical everyday options, just add a spoonful of flour over chopped fruit, smoothies, fruit juice, yogurt and even salads.
It is possible to completely or partially replace wheat flour with oat flour without harming the flavor of many recipes. In fact, by substituting this ingredient, you will be adding a number of nutrients to your meal.
As oats contain little gluten (in fact, oats in natura oatmeal does not contain gluten, but ends up being “contaminated” with this protein during processing in places that also produce/market wheat flour), bread made only with it may not be become so soft, since gluten is essential for the distension of the dough.
For this reason, in the case of cakes, breads and cookies, if the recipe calls for, for example, 3 cups of wheat flour, the person can use 1 cup of oat flour and two of wheat flour.
Now, if the person is more concerned with health than with taste, they can opt for a 100% wholemeal cake, bread or pie, using only oatmeal.
Oatmeal Recipes
Tuna Burger with Oatmeal
Ingredients:
- 1 can of tuna;
- 1 red onion, grated;
- 4 tablespoons of oat flour;
- 1 spoon of chopped parsley;
- 1 tablespoon of chopped chives;
- 1 clear;
- 1 teaspoon of olive oil;
- Salt and black pepper to taste.
Method of preparation:
- Place all the ingredients in a container and mix well, until obtaining a uniform mass;
- Separate the dough into small pieces and form flattened hamburgers;
- Light to grill in a non-stick skillet greased with a thread of coconut oil.
Salted Chicken Pie with Oatmeal
Ingredients:
Pasta
- 2 cups of oat flour tea (or enough to give the dough the point);
- 2 eggs;
- 3 cups of milk;
- 2 spoons of yeast;
- ¼ cup of whole wheat flour;
- 2 cups of olive oil;
- ½ cup of corn starch;
- 2 tablespoons of yeast.
Filling
- ½ cooked and shredded chicken breast;
- ½ cup of selected vegetables;
- ½ cup of cottage cheese or other cheese of your choice;
- 2 spoons of parsley;
- 1 teaspoon of coconut oil or olive oil;
- Salt to taste.
Filling Preparation:
- In a frying pan, place the coconut oil and sauté the chicken breast, vegetables and parsley;
- Turn off the heat and add the cottage cheese. Reserve.
Dough Preparation Method:
- Blend all liquid ingredients in a blender. Add the salt, the yeast, the starch, the wheat flour and finally the oat flour, until you get the dough point;
- Grease a mold with light margarine and place half of the dough;
- Add the stuffing and cover with the other half of the dough;
- Bake in preheated oven for approximately 50 minutes.
Note: you can use other filling options, such as tuna, hearts of palm, corn, etc.
Wholemeal Sugar-free Cake
Ingredients:
- 1 ½ cups of oatmeal;
- 1 cup of raisins;
- 4 ripe bananas (preferably the silver type);
- 1 cup of olive oil;
- 4 eggs;
- 10 plums, pitted;
- ½ cup of chopped walnuts;
- 2 spoons of baking powder.
Method Of Preparation:
- Place the bananas, eggs, raisins, olive oil and half of the plums in a blender;
- Place the mixture in a large bowl and add the oatmeal, walnuts and baking powder. Mix well;
- Grease a mold with margarine and sprinkle with wheat flour;
- Put all the dough on the form and garnish with the rest of the plums;
- Bake in a medium oven until golden. To see more post on Diet & Nutrition click here.
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