What is the health benefits of oatmeal porridge — 8 scientific facts

Oatmeal porridge (razg. oatmeal is a dish based on oatmeal (crushed, pounded, flattened). Oat flakes can be either thick or thin, ordinary or instant, depending on the cooking time.

Oatmeal contains a large amount of vitamins and minerals, antioxidants and valuable omega-3 fatty acids, which determine its beneficial properties. It normalizes blood sugar and cholesterol levels, fights constipation, helps to reduce weight, prevents the appearance of malignant neoplasms and improves skin condition.

8 useful properties

Below are 8 facts about the benefits of oatmeal for our health (based on evidence).

1. Contains valuable substances

Oats contain more protein and fat than any other grain crop. It is also an excellent source of carbohydrates and dietary fiber necessary for the human body.

In 100 grams of dry oats (the main component of oatmeal) contains :

The caloric content of cereals in its pure form is quite high (about 389 calories per 100 grams), but oatmeal itself is a dietary product (68 calories per 100 grams).

2. It has an antioxidant effect

According to the information American scientists, oats abound in various antioxidants and contain substances unique in their kind – avenanthramides.

All antioxidants inhibit chronic inflammation and block the effects of free radicals on all cells of the body, reducing the risk of cancer and chronic pathologies from all organ systems.

Avenanthramides, in turn, have a number of additional therapeutic properties:

1. Reduce blood pressure. These substances stimulating production of nitric oxide, a local vasodilator.
2. Prevent the formation of atherosclerotic plaques. Assumed that avenanthramides block a number of mechanisms responsible for the introduction of cholesterol crystals into the walls of arterial vessels.
3. Block the production of inflammatory factors. Oatmeal promotes reducing the severity of itching and inflammatory changes that are a manifestation of allergic reactions.

The second most powerful antioxidant is ferulic acid. It mainly affects chronic inflammation in the intestine, reducing the risk of developing colon and rectal cancer.

3. Reduces cholesterol levels

Numerous international studies show that beta-glucans, which are part of oats, are able to reduce the level of total cholesterol in the blood, as well as low–density lipoproteins (LDL) - "harmful" cholesterol.

Canadian Experts underline that oatmeal has a pronounced lipid-lowering effect and can be used for medical purposes.

Beta-glucans enhance the excretion of cholesterol through the liver and gallbladder into the lumen of the gastrointestinal tract, and then slow down its reabsorption. As a result, the concentration of cholesterol in the blood is steadily decreasing, as it is excreted along with feces.

Regular consumption of oats prevents the formation of cholesterol plaques on the walls of arteries and the development of such deadly diseases as coronary heart disease, myocardial infarction, stroke, etc.

It is recommended to include grain–based dishes (in particular, oatmeal porridge) in the diet on a regular basis for people over 60 years old, as well as people with chronic heart and vascular diseases.

4. Reduces blood sugar levels

Type II diabetes mellitus is a common disease in which there is an increase in blood sugar levels.

The deviation is based on the development of insulin resistance – a decrease in the sensitivity of peripheral tissues to insulin. The body's cells are unable to capture sugar from the blood, which leads to an increase in its concentration.

Chinese Researchers underline the ability of oatmeal to affect insulin receptors, increasing their sensitivity. That is, the grain product affects the key mechanism of the formation of type II diabetes mellitus – insulin resistance.

An additional advantage of oats, such as claim French scientists, &8212; slowing down the absorption of absorbed carbohydrates from the intestinal lumen due to a slowdown in gastric emptying and the work of epithelial cells of the digestive tube. Thus, oatmeal prevents sudden spikes in blood sugar.

5. Helps to lose weight

Regular consumption of oatmeal in the morning (for the first or second breakfast, lunch) helps to lose weight. This effect is based on the following mechanisms:

1. Slowing down peristalsis. Oatmeal is rich in dietary fiber (especially beta–glucans), which, after entering the stomach, significantly increase in size. As a result, mechanical overfilling of the stomach and suppression of hunger in the brain develops (through reflex mechanisms). Oatmeal also slows down intestinal motility, which slows down the release of the stomach and the further movement of food through the digestive tract. The described features allow you to reduce your appetite for the next 6-10 hours.
2. Hormonal changes. Beta-glucans of oats accelerate the production of peptide YY. This hormonal substance also depresses the hunger center and reduces the feeling of appetite. High levels of YY peptide in the body are associated with a low incidence of obesity.
3. Low calorie content. Oatmeal has little energy value and can be consumed without harm to the figure.

Oatmeal can be used to maintain and reduce body weight. It has the same effect on both women and men

Porridge can also be taken to build muscle mass during active training. It is rich in proteins, which are valuable building blocks for the body's muscles.

6. Improves the condition of the skin

Many modern cosmetics (face masks, face lotions, etc.) contain oats or so-called "colloidal oatmeal".

In 2003, the FDA (USA) approved oatmeal as a protective skin care product.

Grain culture has positive effects only when applied topically. Oats can increase smoothness and elasticity, firmness of the skin, reduce the risk of wrinkles. The ability of the product to moisturize the skin and prevent its dryness is noted.

Also oats suppresses inflammation and growth of bacterial flora, reduces the severity of itching.

Some recipes of traditional medicine recommend applying the porridge itself directly to the skin of the face to improve its condition. But no research has been conducted on this subject.

7. Strengthens the immune system

Research by Italian specialists demonstrate the ability of oat beta-glucans to activate the work of macrophages, neutrophils, natural killers against any foreign agents in the body and fight them.

Oatmeal increases the resistance of the human body to the introduction and persistence of any bacteria, viruses, fungi and other microorganisms.

The possibility of using oatmeal porridge to protect the body during radiation therapy or emergency situations at nuclear power facilities is also emphasized.

8. Eliminates constipation

Australian Experts revealed that oatmeal is an effective remedy for the treatment and prevention of constipation.

The product is saturated with soluble and insoluble dietary fibers , which regulate the motor evacuation function of the intestine, maintain the balance of microflora.

The coordinated work of the intestine, combined with its health, ensures its timely and complete emptying.

Oatmeal porridge is especially recommended for elderly people who have constipation very often.

9. It has an anti-cancer effect

One of the largest studies involving almost 2,000,000 people, discovered that the abundance of fiber in the diet has a positive effect on the oncological morbidity of the gastrointestinal tract.

Eating just 10 grams of dietary fiber every day can reduce the risk of colon and rectal cancer by 10%.

Antioxidants play an equally important role. They inhibit chronic inflammation and neutralize oxidative stress, preventing the development of malignant processes in any tissues of the body.

Harm and contraindications

Oatmeal porridge based on whole oats is an extremely useful product that is well tolerated by the body. In rare cases, the following side effects may develop:

1. Exacerbation of chronic gallbladder diseases. Excessive consumption of oatmeal enhances the motor activity of the smooth muscles of the gallbladder and can lead to an exacerbation of gallstone disease or chronic cholecystitis.
2. Dyspeptic disorders. Are caused by excessive intake of fiber into the body. Disorders manifest themselves in the form of diarrhea or constipation, nausea and vomiting, flatulence, spastic pain in the lower abdomen.
3. Allergic reactions. Are caused by sensitization of the body to venin and other proteins. Allergopathologies manifest themselves mainly in the form of dyspeptic disorders (diarrhea, nausea, bloating). Oatmeal is contraindicated in the presence of allergic reactions to any products containing oats.

It is recommended to refrain from eating oatmeal flakes of quick and instant cooking. They often contain glyphosphate, the strongest carcinogen that causes the development of cancerous tumors.

Separately, it should be noted that oatmeal is recommended during pregnancy, and is also excellent for feeding children. It contains all the necessary vitamins and minerals, in particular folic acid, which prevents the formation of neural tube defects in the fetus.

Cooking recipe

Classic oatmeal porridge is made with milk and water from whole grains. It is better to abandon the use of instant cereals and muesli in bags.

The following ingredients are required for cooking:

• 1 cup of oatmeal (without husks);
• 200 ml of water;
• 200 ml of milk.

Recipe:

1. Rinse the grains thoroughly, removing any impurities.
2. Soak the grits in cold (boiled) water for 30-60 minutes.
3. Remove the water.
4. Pour the grits into an enameled saucepan. Pour in water and milk.
5. Bring the mixture to a boil. Simmer for 10-15 minutes. Remove the foam every 2-3 minutes and stir the contents of the pan.
6. Turn off the fire. Cover the porridge with a lid and let it brew for another 10-20 minutes.
7. The dish is ready.

In order to improve the taste, honey, dried fruits (dried apricots, prunes), fruits (bananas or apples), dairy products (kefir, yogurt) can be added to the porridge. Adding sugar, jam, cookies and other sweets is not recommended.

Admission Tips

Oatmeal porridge is preferably consumed in the morning (in the morning for breakfast or lunch). This will allow you to "saturate" the body with energy and nutrients, as well as slightly dull the feeling of hunger throughout the day.

If there are chronic diseases of the gastrointestinal tract (especially in the acute stage), you should not take porridge on an empty stomach. It can irritate the mucous membranes of the esophagus, stomach and duodenum and worsen the course of GERD, gastritis, duodenitis, peptic ulcer and other disorders.

Eating oatmeal porridge in the evening or at night is strictly prohibited. It is rich in dietary fiber, which will be digested by the body for a long time. This can cause significant difficulty falling asleep.

Oatmeal porridge can be eaten regularly, or once every 2-3 days. The preferred serving size is 150-250 grams.

Conclusion

1. Thus, oatmeal is an incredibly healthy whole grain product. It is rich in vitamins and minerals, dietary fiber, and, most importantly, unique antioxidant substances.
2. With regular use, the dish reduces the risk of developing the most dangerous cardiovascular diseases and malignant tumors, improves the course of type II diabetes mellitus, and helps to reduce body weight.
3. Oatmeal is also widely used in cosmetology.