The queen of cereals
The queen of cereals
Its benefits for cardiovascular health, the nervous system, the digestive system or even to lose weight, have placed oats in the top one of the cereals. We tell you all its secrets, its benefits, how to take oatmeal in the most suitable and healthy way, and where to get it if you don't have it on hand.
Main properties of oats
Main properties of oats
- Very nutritious. It is the cereal that provides the most protein.
- Lots of fiber. It has soluble and insoluble fibers at the same time.
- Healthy energy. It contains many hydrates of slow absorption.
- Rich in minerals and B vitamins, as well as numerous antioxidants and anti-inflammatories.
- Healthy fats. Most are unsaturated and therefore recommended
Oatmeal for weight loss?
Oatmeal for weight loss?
Yes. Oatmeal is a great ally to lose weight. Why? Because having more protein and fiber than other cereals - as well as less carbohydrates (and especially slow absorption) - is very nutritious, satiating and fattening less. But how is it better to take it: grain, flakes, bran or flour? It depends on what you want it for.
Oatmeal
Oatmeal
- It is the least known presentation. It is the 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 fiber as well.
- It is very nutritious, but it is not the most recommended if you want to lose weight.
- It requires soaking and cooking and is used in salads or combined with other grains: rice, quinoa or couscous …
Oatmeal
Oatmeal
- They are the result of husking and pressing of the cereal grains.
- They provide you with fiber and some protein and more slow-absorbing carbohydrates than in other presentations. Especially if 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.
- They are used in breakfasts with oats, pastries, batters …
Oat bran
Oat bran
- Oat bran is the outer shell of the grains of this cereal, that is, what is left over after refining the oat grains to obtain flakes.
- Among its properties, it stands out its low carbohydrate content and its richness in fiber, which is satiating, provides minerals and vitamins, helps fight constipation and provides energy.
- It is the ideal presentation for weight loss diets.
- It is used in oatmeal smoothies with fruit and vegetables, breakfasts with yogurt and other dairy products, and as a substitute for breadcrumbs in batters.
Oatmeal
Oatmeal
- It is the least 'natural' presentation of all because it is the result of the grinding and refining to a greater or lesser extent of the oat grain.
- Being refined, it is the poorest in fiber but with many carbohydrates. To counteract it, it is better if it is comprehensive.
- If you want to keep the weight at bay, it is the least indicated of all.
- It is used to make oatmeal pancakes, breads, cakes and pastries, and also as a substitute for other heavier flours.
Where can you find it?
Where can you find it?
Today, in all supermarkets you can find flour, bran and oat flakes with an excellent value for money. But, if you want to find more difficult to find presentations (organic, wholemeal, gourmet oats …), here is a selection of some of the most sought after and best valued on Amazon.
Oatmeal flakes of royalty
Oatmeal flakes of royalty
They are from the mythical gourmet brand of oat flakes supplied to the British Royal Household. Although they are not the cheapest (in relation to other oatmeal flakes that you can find in any supermarket), they have that extra glamor for you to have breakfast and eat like a queen, and to conquer the most epicurean palates.
From Quaker Oats Original at Amazon, € 12.90 for the 1kg pack.
Soft, organically grown oat flakes
Soft, organically grown oat flakes
They are one of the best valued oat flakes on Amazon and have a good value for money considering that they are organically grown. You can take them directly with yogurt, milk, vegetable drinks or juices. And also to cook with them. Their only downside is that they contain gluten, and may have traces of sesame, soy, and nuts.
From El Granero Integral on Amazon, € 7.43 per 1kg package.
Gluten-free oat flakes
Gluten-free oat flakes
These oatmeal flakes are also highly valued by Internet users and, in addition to being organic, they are gluten-free and contain no traces. They have a pleasant and smooth flavor and are suitable for coeliacs.
From Bauck Hoff at Amazon, € 8.21 for 1 kg.
Whole oat flakes
Whole oat flakes
They are not very cheap, but they are integral, something that is not easily found and that is recommended in certain recipes with oats.
From El Granero Integral on Amazon, € 11.62 for 1kg.
Plain oat bran
Plain oat bran
Its value for money makes it one of the best valued oat bran by consumers. It contains grain and peel in small pieces that facilitates that it can be incorporated directly into yogurts and shakes in diets to lose weight.
From El Granero Integral on Amazon, € 6 per kg.
Gluten-free oat bran
Gluten-free oat bran
Although not very inexpensive, this oat bran gets rave reviews. In addition to being organically grown, it has the quality of being gluten free, which makes it suitable for celiacs.
From Sol Natural on Amazon, € 11.93 per kg.
Organic oat bran
Organic oat bran
Although it is a bit expensive, it is indicated if you are looking for an oat bran that is organically grown.
From El Granero Integral on Amazon, € 12.9 per kg.
Whole oat flour
Whole oatmeal
Being whole, it has more fiber than normal oatmeal and is more suitable in weight loss diets.
From El Granero Integral on Amazon, € 3.80 per kg.
Whole Grains and Gluten Free Oats
Whole Grains and Gluten Free Oats
The night before, wash the oatmeal grains in cold water and let them soak to soften. The next day, boil them with four times their volume of water for 50-60 min. By having the shell, this oatmeal is very satisfying as well as nutritious.
From Sol Natural on Amazon, € 5.95 per kg.
And what is that oatmeal porridge?
And what is that oatmeal porridge?
If you want to discover what the latest foodie fashion on Instagram consists of, we will tell you what porridge is, how it is prepared and what gadgets you need to make it.
Use oatmeal in your dishes
Use oatmeal in your dishes
Here you have a lot of original and delicious oatmeal recipes.
The need to incorporate cereals into a healthy and balanced diet has placed oats on the podium of the most popular thanks to its many properties and health benefits.
Properties of oats:
- It has a lot of protein. It is the cereal that provides the most protein. They are also proteins of high biological quality, since they provide almost all the essential amino acids. Only rice surpasses it in protein quality, but not in quantity. Consuming it together with a legume, cooked for example with lentils or beans, allows to obtain more complete proteins.
- It is very energetic. Its carbohydrate content is similar or lower than that of other seeds, around 60%. And for the most part they are slowly absorbed, which provide a greater feeling of satiety after eating, and they provide energy in a moderate but constant way. This avoids the weakness, fatigue and anxiety that lead to eating between meals and unbalancing the diet.
- Ideal for constipation. Oats are the only cereal with both soluble and insoluble fibers. Thanks to the insoluble fiber, it facilitates intestinal transit and reduces constipation. In addition, the action of soluble fiber intervenes in the reduction of bad cholesterol and, therefore, protects against cardiovascular diseases.
- Rich in minerals and B vitamins. A serving of 50 grams of whole oat flakes provides 25% of the daily phosphorus, 20% of the magnesium, 15% of the iron, 50% of the manganese and 22% of the vitamin B1 . It also provides some potassium, calcium, selenium, silicon, copper, zinc and vitamins E, B2 and B3, as well as numerous antioxidants and anti-inflammatories such as avenanthramides.
- Healthy fats. The fats in oats also outperform other grains. And most of these, in addition, are unsaturated and, therefore, recommended.
- Super satiating. It is ideal to lose weight because it satisfies a lot and makes you little fat. Especially if it is in the form of bran or in its integral versions, which are the ones with the most fiber.
- Protects your heart. It has anti-inflammatory, vasodilator and purifying properties.
- Take care of your nervous system. Vitamin B1, calcium and alkaloids protect the system and help to relax, focus and prevent mental exhaustion.
