If you are looking for a healthy and useful breakfast, you should use oatmeal or what is known as “oatmeal”. (In English: Oats Flour, scientific name: Avena sativa). This is due to its nutritional value, which is rich in fiber and protein.

oatmeal

It is a nutritious whole grain flour, which is made from oats. It is used in the manufacture of some types of cakes and types of bread. Eating one bowl of oatmeal daily can lower cholesterol levels in the body. This is because it contains soluble fiber. It is also the perfect choice for those who are sensitive to gluten (which wheat flour contains). This is if the flour is made from certified gluten-free oats.

The benefits of oatmeal

Oatmeal has many health benefits. Most notably:

1. A rich source of vitamins and minerals

Oatmeal is a rich source of complex carbohydrates, soluble fiber, omega-6 fatty acids, vitamins B12, vitamins A, vitamin D, magnesium, phosphorous, zinc, calcium, and other minerals that are beneficial to the body.

2. gluten free

According to the University of Chicago Celiac Disease Center, oats are gluten-free compared to wheat and barley. On the other hand, oats contain Avenins Protein.

3. Prevention of heart disease

Studies have shown that people who have eaten more soluble dietary fiber. They had a 15% lower risk of coronary artery disease, and a 10% lower risk of cardiovascular disease. As it works to reduce high blood pressure, and reduce cholesterol in the blood, especially the harmful ones.

4. Good for diabetics

Beta-glucans prevent a sharp rise in blood sugar and insulin levels after eating meals. It also benefits gut health, as it breaks down fiber and fermentation by intestinal bacteria. Which makes it suitable to be used in the diet of diabetics.

5. Oatmeal for weight loss

Oatmeal contains beta-glucan fiber, which attracts water and increases the viscosity of digested food. This leads to an increase in the volume of food in the intestine. Thus slowing the digestion process and the rate of absorption of nutrients. Which controls hunger hormones, and makes a person feel full. So eating it may be beneficial for those who seek to lose weight.

Read also: Oat milk: the vital drink for your health (try it now)

Does oatmeal increase weight?

Eating oatmeal may lead to weight gain if it is consumed in excess with meals, especially if some ingredients are added to it such as Nutella chocolate, milk, or more nuts are added in proportions that exceed the required daily amount of calories.

How to make oatmeal

Making oatmeal is easy. Where oats are mixed with a blender until it becomes ground, until it takes the form of flour.

the components:

How to prepare:

• Place the oats in the blender until halfway through.
• Oatmeal is mixed for 20 seconds to a minute.
• If you find that there are still pieces of oats that have not been ground yet. Mix it for more time until it becomes ground with a light and soft texture.

Now, store the extra quantities of oatmeal in an airtight container, and it will keep for up to 3 months, no more, and it is preferable to keep it in the refrigerator (fridge). This is because whole grains contain useful natural oils, so keeping flour for a long time may lose its effectiveness.

Oatmeal uses

If you are going to use oatmeal instead of wheat flour. You must follow the following:

1. Use an amount of equal weight, not volume. This is because oat flour is lighter in weight than wheat flour. So if you use one cup of oatmeal for every cup of regular flour, it will not serve its purpose in preparing baked goods with the required quality.
2. If you do not have a weight standard. Do not worry, as you can find out the required amount, by multiplying the amount of flour you usually use by 1.42. In order to get the amount of oatmeal that should be used.
3. And in the case of making pies and muffins. It is better for you to leave the mixture to rest a little before using it, as this gives the mixture additional time to become thicker, which helps in obtaining a better result in preparing baked goods.

Is there any harm to oats?

Eating oats is generally considered safe. However, some people may suffer from some side effects when taking it, such as bloating and gas. To minimize side effects, start with a small dose and then slowly increase the amount needed.