Oatmeal, Calories, benefits and harms, Benefits

Looking at the “banal” oatmeal, it is hard to believe that this porridge from
old jokes about Barrymore, has so many medicinal
properties and has a therapeutic effect not only on the system
digestion, but also on the work of the heart and blood vessels. Although the further, the
more people are learning that oatmeal can help with excess
weight, while there is a certain difference in the effects of boiled
whole grain porridge and from instant oatmeal. therefore
in the article we will tell you in detail how different types of oatmeal differ
from each other and why it is better not to mix oatmeal enriched with bran,
with various mineral additives.

Useful properties of oatmeal

Composition and calorie content

Raw oat grains contain (per 100 g): .

Calories 379 Kcal

PP 1,125 Phosphorus,
P 410 Vitamin
B1 0,46 Potassium, K 362 Vitamin
E 0,42 Magnesium, Mg 138 Vitamin
B2 0,155 Calcium, Ca 52 Vitamin
B6 0,1 Sodium,
At 6

Oatmeal is called oat groats and porridge made from this cereal.
or its derivatives.

Such cereal groats (grains-seeds) of oats after being removed from the ear
they reach the consumer in different ways. Most often, grains are sold
whole (not crushed), crushed, crushed (with varying degrees of
pretreatment) and crushed (ground).

Crimped whole and crushed is very popular among consumers today.
grain – with the help of special presses they give the shape of flat
flakes-petals, but before that they are steamed in different modes,
as a result, the cooking time of the oatmeal is shortened.
Oatmeal is also called porridge made from ground to a state of flour
(oatmeal) dried, peeled, steamed and usually a little
roasted grains.

Thus, we see that “oatmeal” is a general concept that unites
several oat products at once, which are prepared for consumption
in different ways and, as a result, have slightly different physicochemical,
medicinal and dietary properties.

The following table shows the chemical composition of raw oatmeal
grains – that is, those components that are initially present are listed
in cereal (filmy variety Avena sativa, or Oats

These seeds contain carbohydrates as a nutrient.
(55-70%, depending on the variety and growing conditions) starch
(about 30%) and fiber
(about 10%). Alcohol and water-soluble polysaccharides are found in oats,
fractions of hemicellulose and pectin substances. .
found in all fractions, fructose
– in water-soluble grain fractions. Although there are other sugars in oats
(galactose, rhamnose, manose, etc.). The grain is rich in vitamins of the group
B and vitamin E.

Among amino acids
(including irreplaceable ones) arginine is present in large quantities
(850 mg), leucine (1020 mg) and isoleucine (560 mg), methionine (230 mg),
lysine (550 mg), histidine (270 mg), a number of aromatic amino acids.

As in other cereals, there is also an acid “with a bad
reputation “- phytic.

In the group of minerals, the zinc contained in oats should be noted (in
100 grams – about 30% of a person’s daily requirement / HRC),
magnesium and iron (30-35% HRC), phosphorus and selenium (35-40% HRC), manganese
(150-250% HRC). Rich in minerals and oat bran, which
a number of positions are preceded by grains cleaned from the hard shell (for example,
100 grams of bran contains up to 80% of the daily requirement for
selenium). True, the average serving of oatmeal is usually less than one hundred grams.
– about 40-50 g of dry cereals. And, besides, it must be borne in mind that,
for example, plant iron is absorbed much worse than iron
animal origin.

Oatmeal in a bag

However, in any case, the responsible manufacturers during processing
oat grain, all its useful components strive to preserve
without significant losses. Therefore, many of them to peeled oats
flakes add solid grain rich in fiber and microelements
shell (bran).
Moreover, such a hard shell, rich in fatty acids,
first it is separated from the grain, and then in the right proportion after
processing is added to the semi-finished product again. This is also done
because otherwise bran fats during storage are quite fast
begin to form low molecular weight carbonyl compounds,
due to which the grain acquires a rancid taste.

However, some nutritionists are skeptical about this approach.
with the separation of the shell from the whole grain, considering that when applied
oat bran as a standalone dietary supplement
the therapeutic effect is largely lost. .

The rawest grains of oats also contain fatty acids, which
in a protein-carbohydrate neighborhood in the presence of water in the composition, often
begin to turn rancid. To avoid this, manufacturers steamed
oats, reducing the activity of enzymes that can lead to rancidity.
If the manufacturer produces flattened oatmeal, then he steamed
grains again and usually artificially increases the content in them
moisture so that the cereal crumbles less when flattened, and then
dries the almost finished product again.

With this heat treatment, vitamin B9 (folic
acid), vitamins B1, B2, B6 are partially lost. But since
oatmeal still usually has to be cooked, and for a longer time
time, these “losses” at the production stage are not so fundamental.

Much greater influence on the value of the product than steaming,
provides separation of the hard grain shell (bran) and flattening
oats. Such rolling of grain by rolls to a thickness of sometimes 0,4
mm leads to the fact that the “thin” oatmeal increases the glycemic
index. The thinner the flakes, the more preparatory stages they
passed, and the faster they are absorbed by the body. After steaming
oat starch gelatinizes and is easier to process in the process

Harvard Medical school, publishing
table of glycemic indices of various products, immediately smashed
on different lines “just oatmeal” and quick oatmeal
cooking. For regular oatmeal, the glycemic index was
55 ± 2, and for instant oatmeal – 79 ± 3. .

So, when describing the healing properties, we will sometimes make an “amendment”
on different versions of oatmeal to understand the differences.

Oat flakes close up

Medicinal properties

Oat has many medicinal properties and is traditionally
used as anti-inflammatory and antitumor, wound healing,
immunomodulatory, antidiabetic, anticholesterolemic,
antispasmodic, bile and diuretic.

Oat beta-glucan (β-glucan) has a pronounced functional
properties and is of great importance in human nutrition. Various
the physiological effects of beta-glucan are related to its viscosity,
the ability to weaken the reactions of glucose and insulin in plasma, arising
after eating, carry out active transport of bile acids
into the lower parts of the intestinal tract and their excretion, which ultimately leads
to lower serum cholesterol levels.

The connection between β-glucan fibers has been unambiguously established
oats and reduce the risk of cardiovascular disease. Several others
potential benefits of oatmeal, including altering intestinal
microbiota and influence on inflammation are still continuing
actively explore.

Heart and blood vessels

Regular Eating of Oatmeal and Controlled Use
oat extracts have a beneficial effect on the state of the cardiovascular

Supplementing with oat extracts may improve vasodilator function
in the systemic and cerebral arteries, having a relaxing effect on the smooth
the musculature of the walls of the blood vessels of the heart. .
And the peptides released from oat proteins after enzymatic digestion,
helped prevent thrombosis.

Oxidized oat β-glucan can potentially be used in
as a cholesterol-lowering active ingredient. .
Several studies have shown significant
improved lipid and glycemic profiles after oatmeal administration
in the diet. . However, oat β-glucan hydrolyzate was more effective
in increasing the excretion of fecal cholesterol and triglycerides,
than β-glucan obtained from food. .

It is important to note that the ability of boiled oatmeal
improve cholesterol metabolism was more pronounced than steamed
oat flakes, which is mainly explained by the higher
its content of soluble β-glucan and a more viscous consistency
obtained during cooking the product. .

But, in general, β-glucan intake with various oat products
diet reduces the concentration of low density lipoproteins (“bad”
cholesterol) and total cholesterol, without affecting the concentration of triglycerides,
“Good” cholesterol and glucose in patients with hypercholesterolemia.

Oatmeal with banana


Viscous dietary fiber, including oat β-glucan, belongs to one
from the most effective classes of functional food ingredients
to lower blood glucose levels after a meal. Mechanism
action, apparently, is to increase the viscosity of the content
stomach, which delays its emptying and reduces mixing
food with digestive enzymes, and this, in turn, slows down
absorption of glucose.

Diabetes-adapted in one pilot study
diet followed by the inclusion of oatmeal in the diet reduced
the dose of insulin needed to reach a controlled level
glucose, by about 40%. This effect persisted after 4 weeks
outpatient phase already with a normal diet. .

However, not all studies lead to the discovery of an unambiguous
therapeutic effect. Thus, a randomized crossover study,
conducted to assess the effect of an oatmeal diet on glycemic
control, plasma lipids, postprandial glycemia, inflammation
and oxidative stress in type 2 diabetes showed moderate
the effect of oatmeal on lipid lowering. Also the oatmeal diet in this
scientific project did not affect oxidative stress or inflammation
in volunteers with type 2 diabetes. .

Digestive system

Oatmeal normalizes the processes of bile formation and bile excretion.
In animal experiments, it is able to provide a therapeutic
action for ulcerative colitis ., partially prevent the appearance
non-alcoholic fatty hepatosis, restore the thin mucosa
intestines with inflammation and improve fermentation processes in the colon
intestine. .

Specifically, in an experiment on mice, supplementing food with oat β-glucan
prevented most metabolic disorders, improved steatosis
liver and inflammation, although a dose-dependent effect was not observed.

In addition, the results of a number of studies indicate some
the protective effect of eating oatmeal to reduce the risk of cancer
prostate and colorectal cancer, as well as the risk of cancer
diseases of the pancreas, breast and endometrium, however, severe
this effect cannot be named. .

Oatmeal with bran can increase stamina. This potential has been identified in experiments with animals in the laboratory,
where oat β-glucan isolated from bran was fed to males
rats that received extreme running loads. The results showed
that eating oat β-glucan can significantly reduce
body weight and increase the maximum running time (compared to
animals from the control group). .

At the same time, oatmeal with bran can potentially worsen the digestibility
the minerals contained in cereals, for which you can read in more detail
in the section “Contraindications”.

Oatmeal is distinguished by its beneficial effect on the condition of the skin. Diverse
we consider the medicinal properties of this kind in a more similar way in the section
“Oatmeal in cosmetology and dermatology.”

Oat flour

In medicine

Oatmeal in medicine is most often used as a dietary
food as a choleretic, enveloping and anti-inflammatory
remedy for gastrointestinal problems, gastritis,
and others. Patients weakened by illness, overwork, operations,
oatmeal helps to restore strength.

Pharmacological and dietary supplements of the industry produce preparations based on oats
for various purposes, examples of which are given below:

  • Alcohol tincture of oats. Recommended by the manufacturer
    to increase efficiency and endurance as a general tonic
    remedy for high physical and mental stress, fatigue
    and after illnesses.
  • Oat extract (capsules). According to the instructions, the drug
    normalizes biliary function, eliminates inflammatory
    processes in the liver, removes toxins and has an enveloping
    action in diseases of the gastrointestinal tract.
  • Avenicetin (in tablets), dietary supplements. The action of the drug,
    primarily aimed at restoring the functions of the cardiovascular
    and nervous systems. But, like the previous remedies, it is recommended
    manufacturer as an anti-inflammatory and tonic.
  • Complex for cleansing the liver (in tablets),
    Dietary supplement. In addition to the hepatoprotective effect, this complex drug
    should improve the functioning of the digestive tract and activate the elimination of toxins.

Oatmeal with pears

In folk medicine

In folk medicine, it is customary to get rid of oat-based products
from digestive problems, enveloping jelly and soft
to protect the gastrointestinal tract with cereals, to treat the respiratory system,
liver, gallbladder, nervous system.

  • For digestive problems, depending on the preparation method
    oatmeal, it is used as food with a mild laxative effect,
    as a remedy for getting rid of flatulence
    and as a way to get rid of heartburn and pain caused by gastritis.
    Whole grain cereals and bran oatmeal are recommended for improvement
    intestinal motility, normalization of stool and control of excess
  • Oatmeal remedies are used for sleep disorders, for fatigue
    and neuroses.
    Sprouted seeds rich in vitamin B help to cope with nervous
    overload, improve performance, porridge gives strength and energy.
  • Colds in folk medicine are treated with oatmeal
    in milk. With the help of various oat-milk mixtures, decoctions
    and infusions, people struggle with phlegm and dry cough, as well as with
    the causes of their occurrence: pulmonary
    inflammation, bronchitis,
  • With the help of oats and its derivatives, traditional healers cleanse the liver,
    restore it after toxic damage. And also activate
    the work of the gallbladder. Oat broth is used not only as
    medicine, but also as a prophylactic agent.
  • For joint pain typical of arthritis,
    boiled oatmeal is applied in the form of lotions, made on the basis of
    decoction restoring baths.
  • To improve the functioning of the cardiovascular system, the diet includes
    oatmeal with bran or whole grain cereals, which are popular
    medicine are considered an effective means of combating atherosclerosis.

Below we give examples of oat broths and infusions with various
medicinal effects used in traditional medicine.

Broths and infusions with oatmeal

Oat broth

Choleretic effect.

With inflammation of the walls of the gallbladder and impaired outflow of bile
oatmeal (2 tablespoons per 1 liter of water) is first boiled for a quarter of an hour
without any additives, and then, without removing from heat, mix in
queues for 1-2 minutes honey
(2 tbsp. L.) And milk
(2 tbsp. L.). The broth is stored at room temperature (drunk
such an amount in about 3 days, and therefore does not have time to deteriorate).
It is necessary to take healing “oatmeal” in 100 ml half an hour before taking
food three times a day. The course of admission is 1 month.

There is an alternative way to cook even more “oatmeal”
broth. In this version, 6 tbsp is already taken per liter of water. spoons of cereal
and do not use honey and milk supplements. Store a slimy broth
the same – at room temperature, but drink in much smaller portions,
so as not to provoke the onset of diarrhea – 2 sips per
a quarter of an hour before meals three times a day for up to one month.

In addition to relieving inflammation in the gallbladder, in folk medicine
the same broth with the same mode of use is recommended for
treatment of atherosclerosis and cleansing of blood vessels from cholesterol deposits.

Diuretic effect.

The washed oatmeal is poured with boiled water in the proportion
1:10 and infused during the day. After straining the product
should be taken half a glass three times a day. It is assumed
that, in addition to reducing pressure, such an infusion can become a regulator
metabolic processes, normalize the work of the heart and nervous system.

An infusion of dried oatmeal is also used as a diuretic
herbs. They drink it for insomnia.

Oatmeal for cough.

Combined recipes boil oatmeal for dry cough
Paired with barley
(in equal parts) with the addition of milk and lard. The recipe is usually described
so: the pan is 50-60% filled with a mixture of cereals, after which almost
poured to the top with unpasteurized milk. Centimeter clearance
until the lid is left for the fat melted from the fat, which is poured
last in the pan. After that, the porridge is placed in the oven and aged.
there until the cereals are boiled. In this case, milk is periodically poured
so that the pan remains full at all times. They eat porridge as medicine
– in measured portions of 100 g three times a day.

In another recipe for traditional medicine for coughs, washed but unrefined
oat grains (1 glass) pour a liter of milk, bring to a boil,
but not boiled, but removed from the fire and transferred to a hot oven.
There the grains are kept for about half an hour until brownish
films on the surface. And after that, the product is filtered
and cooled down are stored in the refrigerator. However, before taking
a portion of the infusion – 100 ml – is reheated. Drink the remedy alone
once a day before bedtime.

Sometimes to relieve patients with sand and calculus
in the kidneys, traditional healers recommend compresses. Steamed gruel
oatmeal is superimposed directly on the kidney in the ducts
which activated the movement of stones.

Oat spikelets

In oriental medicine

In Chinese medicine, oats, like most cereals, are considered
a balanced product that is recommended to be consumed in
food to maintain the balance of Yin and Yang. As everyday
eating oatmeal is considered a cancer prevention tool.

But if the imbalance already exists, the oatmeal may act
soft product of the Yang category. So, oatmeal warms up with diseases
Mucus, which includes diseases of the thyroid gland, sugar
diabetes, pain in joints, ligaments, muscles around the spinal column.

But especially effective, according to the canons of oriental medicine, oatmeal
manifests itself as a stimulator of the outflow of bile. In Tibetan
medicine for these purposes is more often used oatmeal jelly. but
and here, as it is believed, moderation and restrictions are important: such a therapeutic
jelly every day you can drink no more than a month, because otherwise
disorders in the functioning of the lymphatic system may occur, develop
obesity and, in general, problems with the mucus constitution begin. Resume
the course of treatment with oatmeal jelly is possible only after 4-6 months.

Among other pharmacological properties of oatmeal in some
sources call the ability to increase sweating.

In Indian traditional medicine, infusion of seeds is used to treat sugar
diabetes, and alcoholic tinctures of the herbal part of the plant – alcoholism
and addiction to opium smoking. In the course of modern evaluation of the use
alcoholic extract of the plant for a group of opium addicts several
patients reported a loss of interest in smoking opium. Moreover,
for the treatment of opium habit in Ayurvedic medicine for a long time
At times, water decoction of ordinary oats was also successfully used.

In 1971, a scientific experiment was carried out .whose author
suggested that with the help of oat extract it is possible to change and
addictions of tobacco smokers (by analogy with the action
oat extracts on opium smokers). The researcher took the oats
together with the herbal part shortly before harvest, finely chopped
it was filled with 72% ethyl alcohol for 90 hours. Was kept
infusion at room temperature, and shaken regularly and frequently.

Testing with the placebo group lasted 28 days, according to
the expiration of which in a group of 13 smokers, five quit
smoking, seven have reduced the number of cigarettes smoked per day
more than half and one smoker did not change their habits in any way.
In the placebo group, no one quit smoking and the results are average there.
after the experiment differed little from those indicators that
were fixed before it started.

Girl eating oatmeal

For losing weight

Oatmeal itself is a rather high-calorie product (about 360-380
kcal / 100 g). But when it is boiled in milk and then seasoned with fruit,
jam, honey or cream
oil, then it turns into an anti-dietary product. But,
despite this, nutrition programs aimed at reducing
weight and volume of the body, oatmeal is still very common.

The reason is that this porridge (both whole grain and cereal) results in
to quick saturation and for a long time after that provides a feeling
satiety ., which ultimately reduces the total number of calories consumed
during the day (unless, of course, add high-calorie
filling and boil the oatmeal in water).

In one study . an assessment was made of how
consumption of cooked oatmeal in the United States is associated with body mass index.
The population was divided into groups according to various criteria (age,
floor, weight). It was found that on average people ate 238g
boiled oatmeal per day (mass already cooked). But people
with obesity, they ate oatmeal much less often and in smaller quantities,
than people with underweight and normal weight.

In a clinical trial involving volunteers aged 18
up to 65 years old, it was confirmed that the consumption of oatmeal reduces weight
body, waist fat and improves the ratio
waist and hips. .

In cooking

Since oats are one of the few crops that provide stable
crops in rainy and cold regions, oat products (cereals
and cakes) have long been widespread in the territories
British Isles, Central and Northern Europe, Ancient

Oatmeal with berries

Oatmeal-based foods have been central for centuries
on the menu of our ancestors. The famous dish “dezhen”, in honor of which
often called the holiday of the completion of the harvest, it was just prepared from
oatmeal mixed with milk and / or cottage cheese.

The Eastern Slavs also had a specific dish – sour and salty
oatmeal jelly, in most of the recipes of which was present
starchy oats providing a gelatinous consistency. In the “Tale
time years “, compiled around 1100, describes an episode in
where the inhabitants of the city besieged by the Pechenegs are treated to sweet wheat-oatmeal
jelly with honey for a delegation of negotiators. Kissel “Pechenezhskaya
delegation “liked it so much that, returning to the camp, they cooked
the same jelly for its nobility. As a result, after eating, the Pechenegs
lifted the siege.

Oatmeal jelly recipes can be found both in Domostroy and in
monastery records, which says that the monks eagerly used it
during fasting periods. Travelers called this jelly “Russian balsam”
Europeans. And although there are still chefs on their exclusive menus
offer this “Russian balm” to foreign guests, nevertheless,
the most common dish from this cereal has always been and remains
oatmeal. Today it is prepared in many different ways, but,
most often, not from grains (since it takes much longer), but from flakes.

What are the types of oatmeal

Oat flakes are produced at enterprises according to GOST or TU.
GOST 21149-93 . is an interstate standard,
separating oatmeal into three types (according to the method of processing raw materials):
“Hercules”, petal and “Extra”.

The name “Hercules” was inherited from the oatmeal of the same name
porridge, popular in the USSR, but, in this case, we are not talking about trade
brand, but about the type of oatmeal with the parameters fixed
in GOST 21149-93.

According to them, the first two types of oatmeal (“Hercules” and petal)
are made from premium oats, and “Extra” – from cereals of the 1st
class. In turn, “Extra” flakes are further subdivided
into three types – by numbers (depending on the time required
for their preparation).

According to the parameters of humidity, ash content, acidity, the presence of mineral
impurities and flower films and other flakes of different types and types
differ little from each other. Is that for a petal look
lower ash content is allowed (1,9% versus 2,1% for the rest)
and a slightly lower percentage of trash impurities. But for the consumer, the main
the difference lies in the preparation time of different types of flakes.
Regulatory requirements for boil-through by types and types are as follows:

Oatmeal cooked on the stove

  • “Hercules”: 20 min.
  • Petal: 10 min.
  • Extra No. 1: 15 min., No. 2: 10 min., No. 3: 5 min.

How to cook oatmeal

The principle of cooking oatmeal is always the same, but depending on
from the type of cereal or cereal, porridge will have to be cooked at different times.

Whole grains take the longest to cook. If its previously
do not soak, then from the moment the water boils until the porridge is ready
takes about 50-60 minutes. Pre-soaking cereals
Reduces the cooking time by at least 3-4 hours to 30-40 minutes. In any
case, the oatmeal must be sorted out before cooking
and rinse, and then follow the simple step-by-step instructions:

  1. 1 The grain is poured with cold water and placed on the stove. IN
    some recommendations advise the water to boil separately, and already
    Pour boiling water into a saucepan with cereals. For 100 g of grain you will need
    about 400 ml of water.
  2. 2 After spilling out the grains and boiling water, rising to
    the surface of the litter and foam is removed, the fire is screwed on, and the pan
    cover with a lid.
  3. 3 Over the next 30-50 minutes, the oatmeal is regularly “checked”
    to collect frothy jelly from the surface of the porridge. And also for
    adding a little water if necessary, since
    filled initially will be absorbed by the grain as it cooks
    and boil off.
  4. 4 A few minutes before removing from the heat, when the water is already completely
    absorbed, the porridge is sugar or salted (depending on which
    the dish is being prepared).
  5. 5 The porridge removed from the stove is seasoned with vegetable or creamy
    butter (about 25 g per serving) and infused a little.

In the future, you can add fruits, berries, nuts to the sweet porridge,
jam or honey, and in unsweetened – spices and herbs.

Oat flakes

As you can see from this description, the whole grain preparation process
oatmeal takes quite a long time. However, since such
porridge is a daily food product, then the majority of consumers
to save time, we switched to oatmeal. Cook the most “persistent”
of them take no more than 20 minutes, and some are ready in
3-5 minutes. It remains only for yourself to decide on what to cook the oatmeal,
to make it tastier and / or healthier.

  • Oatmeal on the water. Unlike cooking whole grains
    oats, flakes do not need to be presoaked. They can be immediately
    thrown into boiling water for the time indicated on the pack (from 3-5 minutes
    for oatmeal “Extra” No. 3 up to 20 minutes for “Hercules”). Can be poured
    flakes and cold water, and then bring to a boil and boil.
    The amount of water for oatmeal is measured based on your own preferences:
    usually for thinner porridge the ratio of flakes to water
    takes 1: 3; for more viscous – 1: 2. But please note that
    different flakes can absorb water in different ways. Therefore, if
    do not want the porridge to float, it is better to experiment first
    with less water – pour it so that it just barely
    covered the flakes. Flakes are boiled over low heat. During
    cooks are regularly stirred.
  • Oatmeal with milk. This porridge is cooked the same way
    as on water, but requires a little more attention. After boiling,
    milk can “escape” or begins to foam strongly and burns quickly,
    therefore, when cooking oatmeal in milk, it is especially important not
    distracted, watch the fire and stir the porridge all the time. Besides
    addition, experimenting with the amount of milk added, preferably
    start with small portions. If excess water in porridge can be simply
    drain, it is a pity to drain the “excess” milk.
  • Oatmeal with kefir. Oatmeal preparation method
    on kefir differs from the previous ones in that the flakes are not boiled.
    When boiling, kefir first curdles, breaks down into curd
    faction, and then, if you do not remove it from the fire, begins to bake
    and burn. Therefore, when cooking oatmeal on kefir, kefir itself either
    generally poured cold, or just a little warmed up. Generally,
    this method is more like cooking the so-called “lazy
    oatmeal “.

Lazy oatmeal

Such porridge is prepared from ordinary cereals or flakes for several
hours before use – as a rule, “from evening to morning.” How in
previous recipes, kefir or milk is used for pouring here
(options: yogurt, fermented baked milk, yogurt, water). As for oatmeal
bases, then most often flakes are used in lazy oatmeal, for
which the manufacturer indicated a cooking time of 3-10 minutes. In this case
5-6 st. spoons or 50-60 g of cereal are simply poured into a jar (usually
half a liter for one portion) and poured with some milk
product or boiled water. All this for the night goes to
refrigerator. The more liquid, the less viscous the porridge will be.
But milk / water is poured at least two volumes of flakes.

Oatmeal on yogurt

To this basic recipe, everyone adds something to their liking: either
fruits (dried fruits),
either seeds
flax and / or chia,
or honey (jam). What matters is that such a lazy oatmeal survive
should be at least 3-5 hours.

For shorter cooking times and more softening
the flakes are sometimes immediately poured over with hot water or milk. But
are rarely done, because with this method the meaning of “lazy
oatmeal “.

  • Firstly, it is usually supposed to eat porridge only in the morning (for this
    it in the evening and soaked so as not to waste time in the morning) and reduce
    no cooking period is necessary.
  • And, secondly, put hot milk in the refrigerator immediately.
    do not recommend, so as not to violate the microclimate in it – you have to
    wait for cooling in the evening.

But those who prefer to take “rough” for lazy porridge
cereals or whole grains, usually really poured first
oats with hot liquid, and then, after cooling, let the porridge brew
in the refrigerator for a day or three. They do not hold any longer, simply because
milk may start to deteriorate. Although, drenched in water, porridge can
stand and longer.

However, a functional alternative to lazy oatmeal can be considered
and instant porridge, which are also not cooked, but simply
are filled with boiling water or hot milk for 3-4 minutes.

By the way, the “milk” itself can be made from oats, if the grains are soaked
and then finely chop in a blender. Such a sweet vegetable
“Replacement” of cow’s milk is quite popular in Europe and the USA. IN
the number of drinks made from oats, other than milk, includes
oat “coffee” (coffee bean substitute) and alcohol.

In the production of alcohol, oats were used to prepare various
types of drinks: from beer
and brews to vodka
and whiskey.
Nuremberg law of the late 13th century prohibited the use of
oats when brewing beer (only barley was allowed), but already
from the 16th century, German brewers began to actively violate this prohibition,
introducing the production of white oat beer, which, according to connoisseurs,
it turns out to be as soft as beer from the best varieties of barley.

Oat cookies

Finally, the production of oatmeal cookies is very common in the world.
Australia and New Zealand have
even its own name “Anzak” (that was the name of the army
Corps of the First World War). And in the USA, a granola snack made
from rolled oatmeal with honey, nuts and dried fruits, became
traditional national breakfast. The same “breakfasts” under different
brands are now produced in the form of pressed chewing
bars around the world.

In cosmetology

Dermatological effects associated with the use of oatmeal
are now being researched everywhere, thanks to which it can be argued that
that oatmeal has antioxidant, anti-inflammatory, antiviral
and antifungal properties. This makes it possible to effectively
use it for atopic dermatitis,
rashes, itching.
In addition, oatmeal plays an important role in cosmetic preparations.
and in protecting the skin from ultraviolet rays: the flavonoids of oats are absorbed
ultraviolet A (UVA) in the range of 320-370 nm. .

In cosmetology, oatmeal is used extremely widely, but, most importantly
way, in the form of colloidal flour – ordinary cereals, ground to
state of powder (fine powder). Usually after
grinding and additional cleaning, the powder is placed in a liquid medium
for the extraction of biologically active substances of oatmeal.

Such flour on an industrial scale began to be produced from the middle
XX century, but a similar method of extracting nutrients from oatmeal
cereals were also used for the previous several tens of centuries.

Of particular cosmetic value from the list of oat components are
specific phenolic compounds – avenanthramides (anthranilic amides

In a clinical setting involving 11 patients, exposure to oatmeal
lotion with avenanthramides on the fabric led to a decrease in the content
arachidonic acid, cytosolic phospholipase A2 and TNF-alpha (TNF-α)
– an extracellular protein associated with tumor necrosis factor.
. Moreover, in 100% of cases, no side effects were noticed.
toxicity from the use of the colloidal oatmeal preparation.

Oatmeal has been used for centuries to reduce itching in xerotic
dermatoses. . Avenanthramides have been shown to reduce contact
hypersensitivity, neurogenic inflammation and pruritus.

Responsible for the effectiveness of oatmeal in cosmetology and dermatology
also beta-glucans, polysaccharides, saponins, protein:

Oatmeal and other ingredients in natural cosmetics

  • Oatmeal polysaccharides in combination with water form a thin
    protective moisturizing and nourishing film.
  • The high concentration of starch and beta-glucan provides protective
    and water-repellent properties of colloidal oatmeal and in some
    degree stimulates the formation of collagen.
  • The cleansing action of oats is mainly due to saponins, which
    is called an effective natural dirt absorber.
  • Various types of phenols are responsible for antioxidant and anti-inflammatory
    activity. Some of them are considered to be strong absorbers
    ultraviolet radiation. In addition, colloidal oatmeal has shown itself to be
    one of the most delicate scrubs to gently remove dead skin
    skin cells.

In general, due to its many functional properties
colloidal oatmeal refers to cleansing, moisturizing, buffering
remedies with sedatives, anti-inflammatory and protective
effects. Therefore, it is widely used in cosmetics for the skin and
hair: shampoos, deodorants, after-shave gels, masks, moisturizers
creams, etc. After the cream with oatmeal dries, the skin acquires
special velvet surface.

Many cosmetic brands use in their recipes
colloidal oatmeal and grain extracts, but a Canadian manufacturer
Aveeno built its entire development strategy on oat ingredient
brand, taking the Latin name of this cereal – “Avena” – as
bases for the name of the trade mark.

Finally, oatmeal fine powder is sometimes even injected
in the composition of nitrile gloves that protect the skin of the hands during prolonged
wearing. These gloves are especially in demand in the food industry.
and the service sector, from manicure and tattoo parlors to
bars and pastry shops.

In home cosmetology, oatmeal is used in almost any
form. Here are some examples of face masks that use
flour, infused flakes and boiled oats:

Oatmeal face mask

  • A nourishing mask made from oatmeal flour.
    Powder of ground flakes (1 tablespoon) is mixed with sour cream
    and egg yolk (1 tsp of each ingredient). On the face mix
    kept for 15-20 minutes.
  • Moisturizing mask with oatmeal, milk and olive oil.
    Small flakes (1 tbsp. L.) Are poured with boiled milk (2 tbsp.
    l.). After a quarter of an hour, olive oil is added to the infusion.
    oil (1 tbsp. l.), after which the mixture can be used for
    application to the face and neck. To maintain the condition of the skin, enough
    repeat the procedure twice a week.
  • Oatmeal decoction foam mask to make the skin velvety.
    Oatmeal is cooked for half an hour until formed
    relatively dense foam, which is removed even after cooling
    mixed with low-fat cottage cheese in a 2: 1 ratio. Usually for a mask
    2 tbsp is enough for the face. spoons of foam and 1 tbsp. spoons of cottage cheese. In this
    the mixture is usually added 1 tsp. vegetable oil. With him
    the skin becomes even softer and softer.

We have collected the most important points about the benefits and possible dangers of oatmeal.
in this illustration and we will be very grateful if you share
a picture on social networks, with a link to our page:

Choose the perfect oatmeal for your taste and consistency,
it is rather difficult without a sample. Someone likes a softer porridge made from processed
cereals, to someone – rougher from whole grains. In general, you can navigate
on consumer ratings, which filter out the most unpopular
products. Although such a rating, rather, speaks of the average mass
taste and still does not give an unambiguous answer to the question of the very
delicious oatmeal, since the “best” are usually called no less
five finalists of the selection.

As for the quality of oatmeal, then you should be guided here
for the following parameters:

In sealed and opaque packaging, oatmeal has much
more chances to survive without contamination and loss of valuable substances.
Flakes in cardboard boxes (without additional packaging in polyethylene)
absorb moisture more easily, which can cause mold directly
in the shop. And in transparent packages, oatmeal can begin to lose
beneficial substances under the influence of light. At the same time oatmeal in packages
with small transparent “windows” can give the consumer more
information about the content, such as the color of the flakes or the availability
impurities. Sometimes, through such “windows” in packages, even
infection of porridge with insect larvae.

Quality oat grains will be beige, white,
or yellowish color. Browning of the grains is not allowed. It should also
alert too many impurities or husks: according to GOST
weed impurities should be no more than 0,35% in porridge like “Hercules”,
no more than 0,25% – in the petal. Although, of course, by eye to determine
exceeding this percentage is practically impossible.

In the smell of oatmeal, according to the same GOST, there should also be no
extraneous moldy and musty tones. But if the porridge is for sale
in a sealed package, you will not be able to smell it in the store, and
then you should pay attention to this parameter after the purchase
and printing.

Considering that
a number of parameters are difficult to track directly in the store, especially
an important role is played by the reputation of the manufacturer – companies,
responsible for all stages of production, starting with
selection or procurement of raw materials. Rankings of the best and worst are updated
regularly, but the composition of the participants is usually significant from year to year
does not change, although there are surprises.

So, for example, in quality control laboratories recently
dangerous mycotoxins were found in every 4th cereal sample
(toxic waste products of fungi). Very often, except
mushrooms, yeast is found in oatmeal in laboratory analysis,
which is also unacceptable. Fungal infection of grain with the formation of mycotoxins
often occurs even in the field, and then, if the temperature
conditions on elevators, mushrooms begin to multiply more intensively.
To reduce toxic output and prevent raw material shortages, irresponsible
growers can deliberately mix contaminated grain with healthy grain.

Often the quality of oatmeal is determined by the lack of flavorings and
bearers. Higher quality oatmeal is believed to be devoid of
these additives. However, in packaged instant cereals
the presence of such flavoring seasonings is fully justified, and the quality of the
they do not affect oatmeal. Another thing is that sugar or its substitute
in porridge will reduce its dietary benefit. But if you planned anyway
season breakfast with jam, then the difference between oatmeal with sweetener
and without it it is leveled. However, useless “e-shki” in the composition,
of course, they reduce the value of the product as a whole.

In addition, instant oatmeal should not be considered useless,
especially if bran is added to it – that is, the original
grain composition. Industrial processing of cereals simply reduces
the time of cooking this cereal at home.

Oatmeal is considered perishable (compared to other
cereals: buckwheat,
rice). For
preservation of the original taste and smell, it is better to eat it within
4 months. Store oatmeal in a closed glass
jar in a dry and dark place. Often, to reduce humidity,
in a cupboard with cereals, they put bags with a moisture-absorbing gel.

The optimal storage temperature for oatmeal is considered to be about 15
° С, therefore, cereals are often stored in the refrigerator, but there is much
it is more difficult to maintain low humidity levels.

Oatmeal is an interesting and, in many ways, unusual product with historical,
both from a biological and from a socio-cultural point of view. Most
curious facts related to oats and oatmeal, we have collected in this

It is believed that oats began their distribution around the world around 4
thousand years ago from those territories that now belong to the northeastern
regions of China and Mongolia. Found in Central Europe
in settlements of the Late Bronze Age (for this region – approximately
from 1500 BC BC). But, according to written sources, in 779
oats were already grown by the Anglo-Saxons in large areas of modern

As you can see, oatmeal has a rich history in every sense and a high therapeutic
potential. But one should not consider porridge a medicine and think that,
just eating oatmeal can quickly cure diabetes or
heart disease. Its medicinal properties can be considered
only in the general context of a healthy lifestyle and diet, where oatmeal
really takes one of the most important places.


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Anna Evans

Author ✓ Farmer

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