Oats: How To Consume It?

Oats are one of the most popular and most consumed cereals worldwide. Although historically it has been used primarily to feed livestock, it has also been widely used in cooking, for thousands of years. Now, in the world of fitness , it has become even more popular thanks to its nutritional value and set of beneficial health properties.

On a nutritional level, oats stand out for presenting a great protein and fiber contribution compared to other cereals. Its richness in fiber and vegetable proteins favor the fact that its intake produces satiety, so that it can help reduce food intake. This was recently demonstrated by American scientists in a recent study.

It is important to bear in mind that in any case, oatmeal is a food that can bring benefits to the person if it is consumed in a balanced way and within a complete and healthy diet. The key to staying in shape is having good lifestyle and eating habits. As well as doing regular sports and making regular visits to the doctor.

Thus, including healthy products such as oatmeal in the diet is a very good option to achieve this goal. Next we develop the qualities of this cereal and the way in which it is usually consumed.

Its nutritional value

As we mentioned earlier, oats are rich in proteins of high biological value, although they also contain fats and a large number of vitamins and minerals. In fact, it is the cereal with the highest proportion of vegetable fat, 54% unsaturated fat and 46% linoleic acid.

It also contains easily absorbed carbohydrates, in addition to calcium, zinc, copper, phosphorus, iron, magnesium, potassium, sodium; vitamins B1, B2, B3, B6 and E.

Similarly, oatmeal contains a good amount of fiber which, although it is not a nutrient as such, but contributes greatly to good intestinal function. It works by helping to coat the intestine with a protective layer that makes it easier for waste to pass.

In addition, as the specialists explain in a publication of the Annals of Nutrition and Metabolism , the consumption of foods rich in dietary fiber reduces the need to use laxatives to combat this condition.

Oatmeal in the kitchen

Oatmeal, as we mentioned, is a healthy food that, within a balanced diet, can provide several benefits. In addition, in the kitchen it is a very versatile ingredient that is easy to find.

It is possible to use oatmeal in a wide variety of preparations, both sweet and salty, hot or cold. With this product you can even accompany a bowl of milk or yogurt. It can also be included as an ingredient in a fitness cake or healthy muffins .

On many occasions, when using oatmeal as an ingredient, we wonder if it is better to use it raw or cooked.

Well, professionals recommend consuming raw oats, in particular, because in this way the nutrients of the product can be obtained more easily. Thus, although oats still have the same nutrients in both forms, if they are raw they are able to preserve them in greater quantities.

Cooking oatmeal is not a serious mistake either, because it does not completely lose its nutrients. They are simply present in a lower percentage, so that you can continue to enjoy their benefits.

On the other hand, a positive point about cooked oatmeal is that it is much easier to digest. This is important if you have digestive problems.

In addition, many people have greater difficulty chewing raw oatmeal, because it has not been softened by the cooking process. This can sometimes cause discomforts such as gas, abdominal pain, and constipation.

So raw or cooked oatmeal?

In reality, the differences between one form and another depend more on the personal tastes and needs of each one, than on the characteristics of the oatmeal. The important thing is to eat well and find the best way to include good products in our diet, such as oats.

There are even intermediate forms of preparation. For example, it is possible to soften it without actually cooking it. This is achieved by soaking it for a few hours. Generally, two cups of water are mixed for every cup of oatmeal. It can also be sweetened with sugar or honey, which many people intensify its flavor.

In this way, the most advisable thing is to try different ways of cooking it and opt for the ones that each one likes the most.