Oatmeal is a part of every “health food” aisle at the grocery store (local stores). They not only sell in their natural form (for example, instant, rolled oats, or oatmeal).
But it is also integrated into cookies, crackers, Granola, cereals, and other cereal-based foods. The truth is, oats are very nutritious (and delicious) foods that can provide you with various health benefits!
What are the Benefits of Oatmeal?
As nutritious (and tasty) as this, Oatmeal associate with several health benefits, including weight control, balanced cholesterol profile, improved gut health, immune system support, and reduced risk of (real) chronic disease development.
It may be beneficial to incorporate oats into your diet.
1. Helps Control Weight
- Oats are rich in soluble fibre (more precisely beta-glucans). When ingested, these fibres digest slowly and give you a feeling of satisfaction (and fullness).
- In this way, oatmeal keeps you fuller for longer.
- Hopefully, since they increase satiety, this will encourage fewer calories throughout the day and eventually promote weight loss/control.
2. Balance Cholesterol Profile
- Beta-glucans (soluble fibre) in oats can also positively impact cholesterol levels and heart disease risk.
- Evidence suggests that soluble fibre can lower total and LDL cholesterol. (Also known as bad cholesterol.)
- In this way, regular consumption of oats can reduce the risk of atherosclerotic build-up and heart disease development.
- That is why oatmeal can be called a “heart-healthy” food!
3. Support for Intestinal Health
- Oatmeal can support the health of the intestinal flora, increase the abundance of healthy bacteria in the gastrointestinal (DAR) tract, and improve the symptoms of intestinal conditions (such as constipation, bloating) due to its prebiotic content.
- Prebiotics are indigestible compounds, which means that they are not broken down in the body when consumed.
- These compounds are sufficient for maintaining a healthy balance of microorganisms and bacteria in your gut.
- Healthy gut bacteria use prebiotics for fuel. Therefore, by consuming more fibre-rich foods, you promote the activity and proliferation of beneficial bacteria in your gut!
4. Reduce the Risk of Type 2 Diabetes
- As mentioned, the fibre in oats can help balance blood sugar levels by preventing sharp spikes in people with diabetes.
- In addition to that, moderate and regular oatmeal consumption can associate with an overall reduction in blood sugar(at healthy levels) and decreased insulin production (in response to increases in blood glucose).
- Additionally, such glycemic and insulin control may associate with healthy blood pressure levels.
- In this way, oatmeal can play an essential role in preventing and improving hypertension symptoms and maybe a suitable option for people who follow the Tabletop Diet ( Dietary Approaches to Stop Hypertension.)
- In that sense, oats can prevent the development of chronic high blood pressure and related health conditions such as chronic kidney disease.
5. Antioxidant Activity
- Oats are rich in plant antioxidants, called polyphenols. Evidence suggests that these compounds’ consumption may associate with regulations in metabolism, weight, chronic diseases (mainly obesity, neurodegenerative disorders, and cancer), inflammation, and cellular development and reproduction.
What are the Properties of Oatmeal?
- It is the least ‘natural’ presentation of all because it results from the grinding and refining to a greater or lesser extent of the oat grain.
- Being refined, it is the poorest in fibre but with many carbohydrates. To counteract it, it is better if it is comprehensive.
- If you want to keep weight at bay, it is the least indicated of all.
- And also, it uses to make oatmeal pancakes, bread, cakes, and pastries and substitute for other heavier flours.
- They are the result of the husking and pressing of the cereal grains.
- They provide you with fibre and some protein, and more slow-absorbing carbohydrates than in other presentations. Especially you take them refined, without the shell. If you want to use oats to lose weight, the whole grains are better.
- Indicated to calm hunger while you get energy because its slow absorption hydrates make the energy is released little by little, and you have a feeling of satiety for longer.
- And also, it is the least known presentation, a grain of the plant as it is or peeled, but without pressing.
- It provides you with all its carbohydrates and, if it is unpeeled, its fibre as well.
- And also, oatmeal is very nutritious, but it is not the most recommended if you want to lose weight.
What are the Uses of Oatmeal?
1. Clean Pan
- If you forgot to buy dish soap or want to carry out cleaning without damaging your pans, especially the cast iron ones, you have to add a little oatmeal and water and, with the help of a sponge, start cleaning the grease punch.
- And also, this method is lovely!
2. Relieves Burns
- The oatmeal has properties anti-inflammatory that will help reduce the pain caused by a burn or scrape.
- All you have to do is place oatmeal with water on the wound and let it act for a couple of minutes. And also, you will feel great relief.
- If your hair is damaged a lot, dries quickly, or your scalp is very oily, wash it with oatmeal and water every other day, applying a little on your scalp, and you will notice significant changes.
4. Remove Bad Odors
- If you want to combat or neutralize odours, oatmeal will be your solution, place a plate of prepared oatmeal in your refrigerator or put oatmeal flakes in ashtrays, shoes, and areas your home that need it.
- Oatmeal is as effective as baking!
5. Homemade Scrub
- Oatmeal helps improve the skin’s appearance, so if you require exfoliation and hydration, oatmeal is perfect.
- And also, mix a few flakes of oatmeal, honey, and water and apply on your skin. And also, removing this mask will make your skin feel smoother.
1. Oatmeal Bar with Nuts
- 1 cup oatmeal
- And also, Amaranth cup
- Cup dried cranberries, sunflower seeds, honey, pumpkin seeds
- And also, a cup of apricot finely chopped
- Toast all the seeds separately and carefully in a skillet over medium heat.
- Heat the honey in a large pot. When it begins to bubble, put all the ingredients. Stir fast until everything is well mixed and pour into a tray with waxed paper.
- Place another paper over the mixture and flatten with another tray to even out.
- And also, let cool for an hour and cut into individual portions.
2. Chia Oatmeal Bars
- 100 g of oats
- A cup of chopped walnut
- Cup dried cranberries
- 4 tablespoons of chia
- 2 tablespoons olive oil
- 100 g of honey
- And also, 3 egg whites
- Preheat the oven to 180 oC. Oil a muffin tin with the olive oil.
- And also, mix the whites with the honey. Add the oats, walnuts, and blueberries until they form a paste.
- Place the mixture in the mould and smooth it with a spoon. Sprinkle the chia.
- And also, bake for 15 to 20 minutes or until golden brown. Remove from the oven, cold, and serve.
3. Honey Vanilla Ice cream with Oatmeal Cookies
- 1/2 litre of vanilla ice cream,
- 4 tablespoons of honey,
- 1/2 cup of flour, brown sugar, softened butter
- 3/4 cup of oatmeal,
- Pinch of salt,
- 1 cup raspberries,
- And also, 1 teaspoon icing sugar
- Mix the oats with sugar, flour, and salt. Then add the butter and stir until completely integrated.
- Spread the preparation on a tray with waxed paper and bake at 200oC for 10 minutes or until lightly golden. Let cool and chop it up.
- And also, mix the vanilla ice cream with the honey and return it to the freezer for half an hour.
- Place one scoop per plate on a bed of the oatmeal cookies. Blend the raspberries with the sugar and place them on the side.
4. Oatmeal and Pumpkin Flower Soup
- 1 L of chicken broth
- 15 pumpkin blossoms
- 1 tbsp. thyme
- 1 tbsp. coriander seeds
- 4 tbsp. oatmeal with honey
- And also, 1 tsp. sunflower oil
- Bring the chicken broth to a boil in a medium saucepan, add the thyme and coriander seeds. Boil for eight minutes and strain.
- And also, add the pumpkin blossoms. After a minute, remove from heat. Reserve the mixture for three minutes.
- Serve ending with a tablespoon of oatmeal per plate and a few drops of sunflower oil.
5. Cashew Oatmeal Cookies
- Cup crushed cashew
- 1 cup oatmeal
- A cup of flour, butter, brown sugar
- And also, 1 egg
- Mix the walnut with the oats, flour, and sugar in a bowl.
- And also, add egg and softened butter; knead until all the ingredients are united.
- Place balls of the mix on baking sheets with waxed paper and bake at 180ºC for 15 minutes or until golden brown.
Oatmeal is a very nutritious (and delicious) foods that can provide you with various health benefits!
They provide you with fibre and some protein, and more slow-absorbing carbohydrates than in other presentations.
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