Adherents of healthy eating have brought a number of new products to the market. Among them are exotic superfoods, less popular vegetables and various types of healthy flour. Oatmeal flour has gained particular popularity: its properties are as close as possible to wheat flour, and its delicate and balanced taste does not shift the accents of familiar dishes.
Is oatmeal as healthy as nutritionists claim? who is prohibited from using the ingredient; and what is better - to prepare oatmeal powder at home or buy it at the nearest supermarket?
Useful properties of oatmeal
Ground cereal is beneficial for the body. Oats have little starch, sugars, and a lot of fiber, which makes them a dietary dish for diabetics. Soluble fiber reduces sugar levels, while insoluble fiber removes toxic substances. Vitamin B affects hematopoiesis, which eliminates the possibility of anemia. Even for diseases of the liver and digestive system, ground flakes are prescribed during and after treatment.
The cardiovascular system feels the positive influence of the properties on the main organ - the heart. The benefits of oatmeal are significant, as it prevents the formation of blood clots, reducing cholesterol levels, lowering blood pressure. B vitamins normalize the functioning of the nervous system.
The properties are such that eating dishes made from oat cereals can improve the appearance and condition of the skin if there are rashes or irritation. Oatmeal for hair is also used in home cosmetology.
Can pregnant and lactating women eat oatmeal?
The rich composition and properties make the product useful for pregnant and lactating women. It is necessary at the stage of fetal formation and the feeding period. The pantry of useful substances maintains women's health at a stable level.
The period of fetal formation and lactation takes a lot of energy and resources. This affects women's physical and mental health. Ground grains in the form of flour restore the lack of minerals. Nutrients enter not only the female body, but also the fetus.
Possible harm of oats
Whole grain ancient grains have their downsides. They are minor and outweigh the benefits, but every consumer should be aware of the possible risks.
Abundance of starch
Almost all whole grains contain a high concentration of starch [6]. This is why oat portions need to be controlled. The optimal portion for men is 150 grams, for women – 100 grams. If you are engaged in intense physical or intellectual activity, then the volume of oat consumption may be increased.
Why adjust starch concentration? Its abundance increases the secretion of insulin, which is fraught with a sharp increase in body fat and the development of inflammatory processes.
High calorie content
The caloric content of ancient cereals is much higher than that of modern ones [7]. Take this into account during cooking and reduce the usual portion by 15-30%. Even a small bowl of oats will provide far more benefits in terms of calories, fiber and nutrients than twice the amount of rice, corn or wheat.
Gluten
Oats were originally gluten-free. The causative agent of inflammatory processes appeared in it gradually during the development and cultivation of the crop. How did the infection occur? Batches of oats may have been planted next to fields of wheat, which contains gluten. During the joint development of plants, cross-contamination occurred. Moreover, gluten can remain in the soil and be transmitted to subsequent crops. Concurrent industrial processing in the same facilities also contributes to gluten contamination.
Gluten should be avoided by patients with celiac disease and an acquired/congenital allergy to the substance. The manufacturer must notify the presence of gluten on the packaging. To fully verify the absence/presence of a substance, check the composition on the package.
The benefits and harms of oatmeal for weight loss
Oatmeal is used for weight loss and keeping the body in shape. The benefits of it are difficult to overestimate; ground cereal cleanses and saturates the body with essential elements. Toxins and waste are eliminated, and this promotes weight loss. High protein content stimulates muscle growth.
In addition to proteins, there is a large percentage of carbohydrates. The composition is high in calories; eating dishes made from oatmeal should be postponed until the morning, when a person needs a lot of calories. Excessive consumption of flour during the day or evening will harm your figure. So the benefits of the mixture are not always clear.
Advice! Oatmeal and its derivatives help build muscle if a person watches his weight and goes to the gym.
Wheat flour
The most commonly found on store shelves. Let's start with premium, extra, first grade wheat flour. It contains only endosperm - this is the main part of the grain, consisting on average of 80% starch and 20% protein - gluten (the ratio varies depending on the type of wheat). When producing such flour, the grain shell (the same bran) and the germ are removed, but it is in them that all the healthiest vitamins, oils, microelements and amino acids are concentrated, and in addition, fiber, which is useful for digestion. This kind of flour is pure calories and almost nothing else. In general, products made from this particular flour are not recommended to be consumed in order to avoid the appearance of plump sides.
When the grain undergoes minimal processing during grinding, all parts of the whole grain - the endosperm, the germ, and the shell - get into the flour. This variety is called whole grain or wallpaper (it is slightly more refined than whole grain). It retains all the nutritional properties of whole grains, which is what you should pay attention to when choosing; it is suitable for those who care about their health and figure.
Calorie content per 100 g of first-grade flour is 334 kcal, whole grain flour is 340 kcal. High calorie numbers are not scary here; this is exactly the case when, provided that portion sizes are reasonable, calories from “healthy” flour saturate the body for a longer time and do not contribute to weight gain.
Whole grain flour contains vitamins such as E, B, PP, H, as well as microelements iodine, potassium, zinc, selenium, iron, phosphorus, sodium, magnesium, copper, etc.
Whole grain flour also has the following beneficial properties:
- removes toxins from the body;
- normalizes the functioning of the stomach and intestines;
- gives a feeling of fullness for a long time;
- increases immunity.
These properties of whole grain flour also contribute to weight loss.
The use of oatmeal in cosmetology
Oatmeal powder is used not only as a food product, the component is widely used in cosmetology - the benefits of flour are tangible. The vitamin E it contains moisturizes the skin, prevents aging, vitamin B tones and nourishes. Amino acids stimulate collagen production and rejuvenate. The iron and phosphorus content gives it a velvety feel.
An oatmeal face mask is used for inflammation, blackheads, and dull, aging skin. The problem of oily or dry skin is solved with the help of the product. Washing with oatmeal is suitable for normal and combination skin. It is impossible to cause harm with such ingredients.
Mask for oily skin
Ground grains are useful for removing oily shine:
- oatmeal flour – 2 tbsp;
- kefir – 2-4 tbsp;
- grapefruit juice – 2 tbsp.
We recommend reading: What are the benefits of grapefruit for the body, calorie content and properties
Mix, apply to face, hold for 10-15 minutes, rinse, moisturize face with cream.
Moisturizing mask for dry skin
A dehydrated, dry cover will be saved by the following composition:
- ground oats – 1 tbsp;
- yolk – 1 pc.;
- honey – 1 tsp;
- vegetable oil – 1 tsp;
- lemon juice – 1 tsp.
After mixing, apply to face. At first the mixture will be liquid, but after a couple of minutes it will dry out - this is its property. Keeping the mask on for 15 minutes is beneficial. Rinse off and lubricate your face with cream to consolidate the result.
Oatmeal hair mask
Mix 2-3 tablespoons of the mixture with half a glass of water. Wait until the water is absorbed and apply to the scalp. If your scalp is oily, add a spoonful of baking soda to the mask, no more, so as not to cause harm. If dry, add yolk and a spoonful of kefir.
We recommend reading: Baking soda: beneficial properties, uses, how to take
Washing hair with oatmeal
Washing your hair with oatmeal gives your skin and hair a healthy shine. After washing your hair with shampoo as usual, you need to rinse it with water and flour. A spoonful of the mixture goes into 3 glasses of warm water.
Rules for selection and storage
In stores you can find the product in paper or cardboard packaging. It needs to be inspected for integrity - if the seal is broken, the product should not be taken. You can make sure that the flour has not become damp in the warehouse or during transportation by checking the weight. There are check scales in supermarkets; place the package on the machine’s plate and then compare the readings obtained with the indicated weight on the product label.
Important! Lemon juice is an acid in its purest form, so test it on the back of your hand before applying it to your face. If there is redness, it is better to use another whitening component, for example, parsley.
You should not take a non-certified product, it may contain harmful impurities. The packaging must contain the date of manufacture and expiration date.
Storage conditions:
- temperature +5…+18°C;
- air humidity no more than 75%.
Important! Unopened store-bought flour in packaging can be stored for up to 2 years, and unopened flour can be stored for no more than 6 months.
So, oat flour is a healthy product with a low calorie content that saturates the human body with the necessary vitamins and minerals. But you need to know the limits and rules of use, especially if you want to lose weight.
How to make oat flour at home
They make flour at home too. To do this, you need to purchase oats or cereal. Before grinding, dry the grain well at a temperature of 60 ° C to preserve its properties.
In a blender
You can make the process of preparing flour easier by using an immersion blender. After drying the grains, fill a bowl with them and grind to a fine consistency. It is advisable to fill the container only a third to obtain a well-ground mixture.
In a coffee grinder
You can get flour in a coffee grinder, manual or electric. The principle of working with oatmeal differs in the type of device. In the electric version, grinding occurs faster.
Recipes for low-calorie dishes indicating calories and BZHU
Even on a diet, you don’t have to give up your favorite buns, pies and desserts. Low-calorie analogue recipes will smooth the transition from your usual diet to proper nutrition. At the same time, do not forget about portion sizes and the permissible number of dietary treats.
Oat pancakes
Oatmeal pancakes are a well-known dish in the PP system. One of its advantages is versatility. It can be served both as a dessert and as a savory snack, and can be prepared for breakfast and lunch.
| Ingredients | Steps |
|
|
Oatmeal pancakes prepared according to this recipe turn out dense and slightly dry, so they require filling. As a sweet filling, you can take cottage cheese or low-fat cream with fruits and berries. To prepare a salty snack, curd cheese is mixed with herbs and lightly salted fish or boiled chicken. Dry herbs and spices are added if desired.
Advice! Oatmeal pancakes should not be cooked for dinner, since eating any type of baked goods after lunch is prohibited.
Calorie content – 95 kcal.
Used - 9 g/9 g/4 g.
Cookies with cottage cheese and banana
These cookies can be eaten during Lent, as there are no eggs in the recipe. Banana provides the necessary stickiness to the dough.
| Ingredients | Steps |
|
|
You can tell if the cookies are ready by their color change. You can add some dried fruits or nuts to the dough. However, this will increase the calorie content of the finished dish.
Calorie content – 176 kcal.
Used – 11 g/5 g/30 g.
Diet oatmeal cookies with cottage cheese
This dietary recipe made from oatmeal is similar to the previous one. Instead of an apple or banana, you can take any fruit with soft or juicy pulp.
| Ingredients | Steps |
|
|
If desired, you can add any dried fruits, seeds (flax, sesame) or nuts (in small quantities) cut into small pieces to the dough.
Calorie content – 185 kcal.
Used – 9 g/5 g/21 g.
Oatmeal pancakes with apples
Dietary pancakes with apples will be an excellent breakfast, both on weekdays and on weekends.
| Ingredients | Steps |
|
|
You can serve the dish with fresh low-calorie sour cream or soft low-fat cottage cheese and berries.
Calorie content – 113 kcal.
Used - 4 g/2 g/19 g.
French oatmeal buns
Fragrant French buns with cinnamon and ginger are perfect for tea drinking in cold and rainy weather.
| Ingredients | Steps |
|
|
The recipe allows you to experiment with spices and additional ingredients, such as liana seeds or dried fruits.
Important! You need to mix the bun dough with a fork and not with a mixer, since in the latter case the product will not have the structure of grain bread.
Calorie content – 171 kcal.
Used - 7 g/3 g/21 g.
Oat cheesecakes in kefir
Cheese pancakes made from oatmeal and cottage cheese are considered the lowest in calories among all the options with different types of flour.
| Ingredients | Steps |
|
|
Before serving, cheesecakes can be topped with sour cream or sugar-free berry sauce.
Calorie content – 194 kcal.
Used – 13 g/8 g/15 g.
Oatmeal cranberry muffin
You can use either frozen or dried cranberries for this recipe. If desired, it can be replaced with dried cherries or plums. The main thing is that the dried fruits have the necessary sourness.
| Ingredients | Steps |
|
|
You can bake one large cupcake. In this case, the baking time must be increased to 40 minutes.
Calorie content – 210 kcal.
Used - 9 g/6 g/24 g.
Oat crumble with raspberries and peaches
Oatmeal crumble is not only healthy, but also a very tasty breakfast. Both adults and children eat it with pleasure.
| Ingredients | Steps |
|
|
The crumble must be cooled before serving.
Calorie content – 182 kcal.
Used - 7 g/8 g/22 g.
Oatmeal bread
Many people who are losing weight find it especially difficult to give up bread. The dietary version of this baking is not only low in calories, but also contains no yeast.
| Ingredients | Steps |
|
|
To prevent the bread from burning during the process, you can cover it with a sheet of foil.
Calories – 215 kcal.
Used - 8 g/0.8 g/37 g.
Diet charlotte
The recipe for charlotte is well known to every housewife. You can convert it into a low-calorie one by removing sugar and eggs from the recipe, and replacing wheat flour with an oat product.
| Ingredients | Steps |
|
|
Low-fat kefir can be replaced with low-calorie sour cream, and stevia syrup can be added instead of honey.
Calorie content – 75 kcal.
Used - 2.3 g/1.2 g/14.7 g.
Oatmeal jelly: benefits and recipe
To prepare jelly from oat powder you need to take:
- ground flakes - 2 tbsp;
- water – 8 tbsp.;
- honey.
The mixture is infused for 6-8 hours, filtered, and boiled with the addition of honey. Afterwards it is poured into molds. Jelly is also prepared using concentrate after the fermentation process. The basis of the drink is ground flakes and kefir. After 2 days of fermentation, the mixture is filtered. Use 5-10 spoons per 2 glasses of water.
The presence of minerals necessary for the body makes jelly useful. Dr. Izotov is the founder of an experiment on the use of the drink for diseases that cannot be treated traditionally.
Reviews
Kuznetsova Maria Nikolaevna, 32 years old, Perm, I have been practicing healthy nutrition for 5 years, but I couldn’t give up flour. Oat flour began to be used as an alternative to wheat. As it turned out, the benefits of it are not the only advantage, because it is also delicious. I make it myself from cereal and recommend it to everyone! Vavilova Marina Sergeevna, 44 years old, Vladivostok I have been familiar with masks made from oatmeal powder for a long time, it makes me look much better. In the morning I wash my face with oatmeal water, make masks with kefir and yolk - this is a salvation for dry skin! Dmitry Aleksandrovich Danilov, 56 years old, Yekaterinburg I use ground oatmeal to cook jelly to normalize the functioning of the digestive system. A doctor recommended this recipe to me, so I recommend it to anyone who has problems with the gastrointestinal tract.
