The whole truth about the influence of the most popular porridge on our body
It is generally accepted that oatmeal in the morning is a guarantee of health and energy for the whole day and that finding a better alternative for breakfast is difficult. The British are in solidarity with us, whose morning ration rarely goes without healthy cereals, but the French, Italians and many other nations do just fine without porridge in their menu. To find out whether it is really so useful to consume oatmeal every day, Femme4 turned to an expert on proper nutrition.
First, let’s hurry up to debunk the well-known myth that any oatmeal is good for you. Far from it. Only whole grain cereals or coarse flakes boiled in water or milk can be considered “correct”. All instant oatmeal analogs are typically high in sugar, additives, and flavor enhancers that are harmful to the body.
Secondly, it is not possible to lose weight on any porridge. Many are sure that by including oatmeal in your diet, the process of losing weight will start by itself. The statement is practically true, however, it is not specified here that the cereal must be coarsely ground, boiled in water, and not in milk and without the addition of cream, and also exclude sugar and its substitutes. Nutritionists also recommend eating porridge mainly on the days when you plan to exercise – complex carbohydrates will be absorbed faster in the presence of physical activity.
Thirdly, many will be surprised, but, despite popular belief, pure oatmeal is far from the best option for a healthy breakfast. The fact is that it contains too little protein, which is vital for the body upon awakening. Therefore, it is better to eat porridge either for lunch, or combine it with protein dishes – omelets, cheese cakes, cottage cheese or a slice of cheese.
And now for the pleasant. Of course, oatmeal also has beneficial properties that doctors and nutritionists love to talk about. Indeed, it is this cereal that is first of all recommended to be included in the diet for acute diseases of the gastrointestinal tract, since it has enveloping properties, facilitating digestion and ridding the body of toxins. In this case, doctors recommend how to cook and wipe the grain properly, since coarse dietary fiber can only harm the gastric mucosa.
Also, due to its high fiber content, oatmeal helps not only to normalize bowel function, but also to lower blood sugar and cholesterol levels. It contains the most important components for health – magnesium, potassium, calcium, phosphorus, iron, zinc and a whole mix of nutrients that are responsible for the formation and development of bones and muscle tissue: that is why doctors recommend boiling this cereal for children.
To make breakfast not only healthy, but also tasty, it is important to choose the right grain. As a rule, there are three main types of oatmeal in stores. The first is whole grains, which need a long boil. It is this option that many doctors consider the most beneficial for the body due to the high concentration of vitamins, minerals and fiber. Due to its hardness, the preparation of such grain will take about 30 minutes – a luxury that few people have enough time for today.
Whole cereal flakes are much more popular. In this case, the grain is rolled with a press without heat treatment, and as a result it becomes less rigid without losing its useful properties. Such oatmeal can be steamed with boiling water or simmered for 10-15 minutes.
The third type is steamed flakes, which are considered the most convenient and fastest option for making breakfast. Simply pour boiling water over them or boil them in hot milk for a couple of minutes. In this case, in addition to rolling with a press, the grains also undergo steam treatment, due to which their hardness decreases and they are boiled faster.
It is believed that thermal action can destroy some of the useful components in the cereal. However, the most valuable substances that make up oatmeal – the natural antioxidant vitamin E, B vitamins and useful minerals (magnesium, potassium, zinc, phosphorus) – remain unharmed during cooking.
Nutritionists are sure that the most delicious, and most importantly, healthy porridge will turn out if you mix several types of flakes at once: steamed, rolled and oat bran. Thus, steamed flakes will create a tender base, tougher ones will give structure, and bran will make the porridge healthier, since they contain the most fiber. The basis
you can take a ratio of 2: 2: 1.
As for the cooking method, cereals cooked in milk can be just as useful as oatmeal in water. Choose a low fat percentage, and remember that the predominant vitamin E in oatmeal is a fat-soluble component and requires fat to be absorbed. Therefore, it is recommended to add nuts or flaxseed oil to oatmeal in water, and in case of lactose intolerance, regular milk can also be replaced with coconut or almond milk.
An important point: in no case add sugar to the porridge. Try to use substitutes, fruits or dried fruits – they will give the oatmeal flavor and will not harm the body. Fruits, unlike flakes, contain many vitamins, the beneficial properties of which disappear during heat treatment. Therefore, it is better not to cook them with cereal, but put them on a plate, pour hot porridge and leave for 5 minutes. You can also decorate the finished dish with fresh berries. “