Oat is an important but not consumed member of the grain family. In particular, we examined the benefits of oats and its derivatives, which are not missing from diets!
People struggling with stress in their daily rush can’t be very sensitive about healthy eating. As a result, overweight and obesity may be inevitable. In order to get the energy needed in fast life and intense work tempo, it is necessary to find ideal food sources.
In this article we will introduce you to such a food source: Oats and oatmeal…
What is the Difference Between Oats, Oat Bran and Oatmeal ?
First of all, it is necessary to answer this question. Oats, oat bran, and oatmeal are different foods.
Oats; It is a cereal plant from the “grainaceae” family. It is a whole grain food known scientifically as “avena sativa”. Its nutritional value is less than other grain products. Breads and biscuits are the main foods that are used by grinding.
For this reason, it is generally consumed as ground, crushed or broken. The grains, green straw and straw of oats are also used as animal feed.
Oat bran; It is the husk of an oat grain. In other words, it is the outer part that surrounds the oat. Ground oat grain and oat bran are not equivalent. It is used in various forms in some diets.
Oatmeal; It is a food in which various fruits, spices, nuts and flavoring foods are added together with oat grain. As the name suggests, oatmeal is obtained by crushing oats, then boiling them with water and mixing other nutrients.
What are the Benefits of Oats?
Soluble fiber called “beta glucan” in the content of oats adds high nutritional value to oats. One type of glucose, beta glucan, forms the basis of the benefits of this nutrient. Oats, which contain 55 percent soluble and 45 percent insoluble fiber, is an ideal fiber source for the body. It also contains very valuable proteins and 8 different essential amino acids.
Ideal for “Type-2” diabetes patients.
Oat, which contains an antioxidant called “avenanthramide”, is very beneficial for heart health thanks to this substance.
The “beta glucan” in oats helps balance blood cholesterol.
It supports the functions of the stomach and intestines thanks to its abundant fiber content.
It helps weight control by providing long-term satiety.
Helps the function of the thyroid gland.
Balances the thyroid and protects it from goiter.
It balances the estrogen hormone.
It has a softening and relaxing effect on the skin.
It is effective against skin rashes and itching.
It can be used against diaper rash and inflammation in babies.
What are the Benefits of Oatmeal?
As it is actually made from oats, it contains all the benefits of oats. When the important substances in its content and the benefits of other nutrients are combined, it gains features that can meet many needs of the body. Oatmeal, which contains a significant amount of fiber, also contains plenty of protein, mineral salts, vitamins and lipids.
Four tablespoons of oatmeal is equivalent to 2 slices of bread.
The benefits of oatmeal recommended for those who suffer from cold weather, pregnant women and growing children;
Oatmeal, when consumed regularly, renews the body and gives vitality.
Helps transport energy to cells.
It supports the regeneration of cells.
It plays a role in oxygen transfer to the tissues.
It has an active role in the formation of new tissues.
Supports heart and brain activities.
It prevents heart problems, cholesterol and fat accumulation.
Keeps blood sugar levels under control.
Prevents constipation by facilitating digestion and intestinal transit.
Suppresses the feeling of hunger thanks to its carbohydrate content.
It reduces bad cholesterol thanks to its Omega-3 and linoleic acids.
Helps, protects and balances the central nervous system.
Thanks to the herbal chemicals (phytochemicals) it contains, it reduces the risk of colon and breast cancer by 10 percent.
Thanks to the amino acids it contains, it triggers lectin production in the liver and helps the body to be purified from toxins.
It cleans the arterial walls thanks to the barrier formed by the fibers in the vessels.
Recommendations for Consumption of Oat and Oatmeal
It is recommended to consume oats and oatmeal for breakfast, which is one of the important meals.
It is recommended to consume oatmeal, which is one of the best energy sources, in the morning or before noon. Oats can be consumed by adding to yogurt or milk. It can be added to baked cakes and muffins, thus increasing their nutritional value.
Here are the consumption recommendations;
Add 4 tablespoons of oatmeal to a bowl of milk for an energy-boosting breakfast. You can add fruit pieces according to your preference.
Mix the oatmeal obtained from oats in a blender with banana, apple, pear and milk or yogurt. You can also add sugar or honey if desired. You can consume this mixture at any time of the day.
Make a sweet or savory crepe. Mix the desired amount of oatmeal with milk in a different place. Top the pancake with various vegetables, spices, jam or honey.
You can prepare oat bread or oatmeal bread. You can also add spices such as cinnamon or nutmeg to this bread, which is a type of wholemeal bread. You can also add grapes, cinnamon, seeds, walnuts, coconut or chocolate to the bread you will bake in the oven.These foods can also contain hazelnuts, almonds, walnuts and cocoa according to your wishes.
You can add oat chips or oatmeal to a rich vegetable salad. We leave the contents of the salad to you!
You can use oatmeal and oatmeal instead of flour or bread crumbs for coating application on vegetables and meat dishes. You will taste a different flavor for chicken, red meat and fish mortars.
Oatmeal flakes can be consumed for breakfast by mixing it with milk and yogurt. It can also be consumed with some fruit juices such as orange juice.
Oatmeal and bran may not be consumed directly. Just as we cannot eat wheat grain as a snack, we can consume oats with various applications. The most known and applied method of consuming oats is “oatmeal”.
Let’s contribute to your consumption of this beneficial food by sharing an oatmeal recipe:
- 4 tablespoons of oats
- 1 glass of water
- 1 medium banana
- 1 teaspoon of almond milk
- 1 to 2 teaspoons of cinnamon
- 1 teaspoon each of sunflower seeds and pumpkin seeds
- 1 tablespoon each of raisins and blueberries
Add water and almond milk. Cook this mixture on low heat. When the oats swell within 5 minutes, remove the mixture from the heat. Finely chop the peel of the banana and add it to the oatmeal mixture. Then add cinnamon, sunflower seeds, pumpkin seeds, blueberries and raisins and mix. You can decorate it according to your preference. Enjoy your meal!
Short Facts About Oats
Oats, whose homeland is southwest Asia, can also be grown in different regions including the Mediterranean.
Oats were discovered by the Chinese centuries ago. Oats and oatmeal are mentioned in many historical Chinese tales.
Vikings and ancient Romans consumed food prepared with oats and oatmeal to maintain their strength.
Oats; from the northernmost tip of Russia to the southernmost tip of Ethiopia; It can be grown between the northernmost and southernmost regions in Turkey, Iran, Iraq, Syria and Egypt.
Different types of oats are grown in a geography stretching from the northernmost tip of England to Spain, and from the northwestern tip of Africa to Morocco.
It has been determined that it is good for situations such as sudden mood changes and depression experienced by many women during their menstrual periods.Oats have anti-flaking properties on the skin.
In the oat grain; phosphorus, magnesium, copper, calcium, potassium, iron, zinc, folate, vitamins B1, B3, B5 and B6.
Eighty grams of oats are 300 calories; It contains 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat and 8 grams of fiber.
Oats have a share of 20 percent among all grains consumed by adults in the United States.
Canada and the United States play an important role in global oat production. It accounts for about 4 percent of the world’s oat supply.
Australia produces about 9 percent of oats globally.
Approximately 100 million tons of oats are produced annually in the world.