Benefits and harm of oatmeal in milk and water: is it necessary to eat in the morning?

Oat groats are known to mankind from ancient times, and its popularity has been growing with the years. But the benefits and harms of oatmeal for the body remain in question - not all experts recognize this product is certainly useful. Like any dish, porridge from oats has contraindications.

Recipes for cooking oatmeal porridge are many - from the classic method, which takes quite a long time, until the oatmeal of instant cooking, which can be brewed for breakfast firmly established. There are also quite exotic ways of making porridge, which make it not only useful, but also delicious. Oatmeal porridge and harm to health - this topic will try to fully disclose today in our article.

What is useful oatmeal?

Talk about the benefits of this product will start with its composition, it will help to understand what makes oatmeal so useful.

Like any cereal, oatmeal contains fiber and so-called slow carbohydrates, which for a long time create a feeling of satiety at a relatively low energy value. Sweet oatmeal porridge, eaten for breakfast, will be a good start to the day, providing a long physical and mental performance.

Low calorie content of the product allows you to use it in dietary nutrition. The use of oatmeal helps to reduce body weight, while the person does not experience a painful sense of hunger due to the fact that dietary fibers are melted in the intestines. And for those who want to build muscle mass, any cereals, including oatmeal, is an indispensable assistant, allowing you to store energy for intensive training without feeling a sense of heaviness in your stomach.

In addition, fiber has a beneficial effect on bowel function - it stimulates its motor skills, while absorbing the harmful substances that are formed in the process of digesting not too healthy food. Thus, the beneficial properties of oatmeal helps to get rid of constipation, diarrhea, flatulence.

This porridge is recommended for intestinal diseases, including infectious diseases, as it helps to remove bacterial toxins and alleviate diarrheal syndrome.

In addition to fiber and carbohydrates, oatmeal contains a whole range of useful substances. In particular, this groats are characterized by a high content of vegetable protein. Protein is an important building material for many body structures.

Despite the fact that it has a rather high energy value, the calories in proteins are spent last. Protein oatmeal is close to a full-fledged animal protein, and because of its high content in the groats, there is no need to consume porridge in large quantities. Therefore, oatmeal can be one of the sources of protein for those who for some reason do not eat meat.

What trace elements are in the oatmeal porridge

But proteins and carbohydrates are far from all the components that contain oatmeal. Its usefulness for the organism is determined by the content of valuable trace elements. These include:

1. sulfur, which is part of some enzymes and is necessary for the health of hair and nails;
2. phosphorus and calcium, strengthening bones;
3. potassium, magnesium and manganese needed to maintain the heart and transmit nerve impulses;
4. iodine, which is almost completely absorbed by the thyroid gland;
5. fluoride, an indispensable element of dental health.

Oatmeal is useful for problems with the heart and blood vessels, it has a lot of potassium and magnesium, which have a positive effect on the functioning of the heart muscle. Antioxidants, which rich in oats, contribute to the purification of blood vessels from cholesterol plaques, improve metabolic processes, strengthen immunity.

Iodine, normalizes the functions of the thyroid gland, and other microelements and vitamins are beneficial for the work of the nervous system and brain. Therefore, oatmeal is recommended to include in the diet of children, the elderly and patients during the recovery from surgery or a serious illness.

Benefits and harm of oatmeal porridge in the morning are due to the content of vitamins A, E, PP, K and Group B. They participate in the process of functioning of the nervous system, hematopoiesis, health of the skin, hair, nails. The peculiarity of oatmeal is that fat-soluble vitamins are contained in such quantities that they are not able to accumulate in the body and provoke hypervitaminosis.

Thanks to the content of slow carbohydrates, oatmeal is an excellent source of energy. Therefore in the UK this dish is traditionally served for breakfast. A plate of oatmeal porridge, eaten in the morning - a pledge of vivacity and energy.

This charge is enough for a long time, thanks to the high nutritional properties of the product. But at the same time the dish is digested easily and does not lie a heavy stone in the stomach, provoking drowsiness and decreased efficiency.

The healing properties of oatmeal in water

Oatmeal porridge on water

Useful substances contained in the porridge support the purifying functions of the liver and kidneys. Viscous oatmeal porridge is useful in diseases of the digestive tract. It envelops the walls of the stomach from the inside and helps reduce the inflammatory process.

Therefore, correctly cooked porridge is recommended for problems such as gastritis, gastric or duodenal ulcer. For medicinal purposes, it is boiled on water, without salt and sugar, it must be well boiled and have a semi-liquid mucus consistency.

In other cases this dish is considered universal, it is well combined with different ingredients( sweet and salty) and can act as a side dish or dessert. Oatmeal can be combined with vegetable or meat dishes or boiled in milk with the addition of sugar and put fresh berries, honey, fruit, raisins or dried apricots.

Benefits and harm of oatmeal porridge for weight loss

Oatmeal is very useful in cases when it is necessary to restore body weight to a healthy rate - the calorific value of oatmeal on the water is only 88 kcal / 100 g. It allows you to reduce weight without harm to the body, without disrupting working capacity and without experiencing a painful sense of hunger.

Due to the high protein content, oatmeal can be recommended for fighting obesity, even in adolescents and newly given women, because the body receives the necessary building materials without accumulating excess calories.

But porridge cooked on water, without sugar and various additives will be fresh and tasteless, and hardly anyone will want to eat it every day, even for the sake of a beautiful figure. But there is also a positive moment here.

Caloric content of oatmeal in milk is only 102 kcal / 100g, therefore it is considered to be a dietary product. Compensate for excess calories from milk, you can morning exercises or a small walk. In any case, even a sweet porridge on milk can not lead to catastrophic consequences for your figure.

The situation is quite different with those who suffer from diabetes, especially the second type. What is important here is not the caloric content of oatmeal in milk with sugar, but the presence in it of fast( simple carbohydrates) - sucrose and lactose.

They are able to dramatically increase blood sugar levels and significantly worsen the patient's health, so the benefits and harm of oatmeal in milk with diabetes should be discussed individually with the doctor in charge. In general, with this disease is preferred porridge on the water and without sugar. To improve the taste, you can sweeten the porridge with sweeteners.

Those who want to lose weight, do not fill the oatmeal with cream, honey, jam. Thus, the calorie content of the product increases sharply, and regular use of the product can lead to weight gain. And excessive infatuation with sweet oatmeal threatens obesity.

The same applies to the combination of porridge with such high-energy additions as bacon, sausages, fried eggs. In this case, from such a high-calorie dish will not be good, but harm. Therefore, the optimal use of this product should be discussed with a nutritionist in advance.

When can not eat oatmeal?

The benefits and harms of oatmeal in water or milk, with sugar, honey, or as an unsweetened side dish to meat or fish, directly depend on the patient's health. Like any other dish, it is not always useful, and there are diseases in which the use of oatmeal should be limited or eliminated completely.

As mentioned above, do not abuse sweet oatmeal in diabetes mellitus - this can seriously aggravate the course of the disease. But to oatmeal in water, sweetened with sweeteners, this does not apply. It can and should be introduced into the diet - this will maintain a normal weight and it is easier to control the level of glucose in the blood.

In severe kidney disease, a high risk of developing kidney failure, when recommended protein-free diet, you should also give up oatmeal - the presence of a large amount of protein in such diseases is dangerous.

In addition, oatmeal contains phytic acid, which worsens the absorption of calcium, which can adversely affect the condition of the musculoskeletal system and lead to osteoporosis. Therefore, in certain diseases of the musculoskeletal system, it is not recommended to include oatmeal in the daily menu.

And one more contraindication, which limits the use of oatmeal - intolerance to cereal protein gluten. This protein is contained in oatmeal, and with a disease such as celiac disease, not only is not digested, but also causes severe diarrhea, abdominal pain. In severe cases, a violation of diet can result in severe dehydration of the body and allergic rashes throughout the body.

This disease occurs not so often, but, nevertheless, it is necessary to know about possible adverse consequences. Therefore, with certain health problems, one should always follow the recommendations of the attending physician and eat only those products that will benefit the body.

Oatmeal porridge of fast cooking - good and bad

The appearance of oatmeal porridge has given new life to the long-known product. And if before the main drawback of oatmeal was the duration of preparation, now, in order to get a plate of delicious and nutritious cereal, it takes only a few minutes.

The process of preparing a popular product has been simplified to the point that it became available to even small children. You just need to brew the contents of the bag with boiling water or hot milk, wait a few minutes, and get a ready-made dish. But did it become more useful?

The process of processing oats consists in removing the outer shell, crushing the grains, exposing them to high temperature and pressure. At the same time, the content of vitamins and trace elements is sharply reduced, so the useful properties of cereals are largely lost.

But the protein and fiber content remains the same, so a quick oatmeal contains fewer vitamins, but remains nutritious and nutritious. At the same time, the benefits and harms of oatmeal porridge "Hercules" and its more modern counterparts are determined not only by thermal treatment.

To make the porridge more delicious, various additional substances are added to it - sugar, flavorings, flavor enhancers, identical to natural fruits and berries.

Such chemical components will not be of use, they can act as provocators of allergic reactions, and also contribute to an increase in the level of glucose in the blood. Therefore, quick-cooking porridges do not recommend allergy sufferers, as well as those who suffer from obesity, metabolic disorders or diabetes mellitus.

Due to artificial additives and changing the structure of starch under the influence of heat treatment, the calorie content of oatmeal porridge by 100 grams increases. And even a quick oatmeal cooked on the water contains about 90 calories. This increase is invisible in small portions, but for those who are forced to count each calorie, it can be significant.

Oat flakes are also useful

All of the above features do not indicate that oatmeal porridge of fast cooking is unambiguously harmful and should be discarded. Experts confirm that the content of fiber and protein in it remains the same, and the increase in caloric content in most cases is insignificant. It is just necessary to take into account the fact that oat flakes contain much less vitamins, but more - potential allergens.

For most people, these factors do not matter much, and much more important is that the porridge can be cooked quickly, without effort and special culinary skills. In addition, the taste of ready-made breakfasts is better, because the manufacturer can add to the oatmeal various components( fruits, berries, honey and other fillers).

Another advantage in favor of oatmeal is the fact that the diet of a modern person is already not balanced, and most of the vitamins and trace elements it receives by taking vitamin complexes. Therefore, their absence in a particular product is not critical. For most people, oatmeal porridge is no less useful than classic oatmeal.

How to cook oatmeal?

Despite all its usefulness, the taste of classic oatmeal porridge significantly loses many other cereals - buckwheat, rice, and even millet. To make the porridge tasty, while preserving its useful properties, you need to know some of the features of its preparation.

Groats need to fall asleep only in boiling water, otherwise the porridge will turn out sticky and unpleasant not only to the taste, but also to the appearance. A few minutes before the readiness is worth adding a pinch of salt and a spoonful of butter, even if the porridge is cooked on the water.

A pinch of salt will not spoil the sweet gruel, but it will make its taste more vivid. Add sugar is best in boiling water before pouring croup. So oatmeal will be more sweet to taste, with less sugar in the porridge. And add honey, dried fruits or fresh fruit pieces only in ready-made porridge before serving - boiling water destroys the useful substances of honey, and the boiled fruit will lose not only the appearance, but also a significant part of the beneficial properties.

It is recommended to cook just enough porridge to eat at a time - fresh oatmeal is much tastier than cold and even heated, although the content of useful substances in the product remains the same.