Oats, their properties and use in diets

La oats It has been gaining popularity in our country for a couple of years and it is not for less, it is one of the most consumed cereal in the world since its qualities make it a super food.

It is a food that gives you energy, which is why it became the key food to feed entire peoples and civilizations.

Made of carbohydrates, nutrients, high-value protein, iron, phosphorus and vitamins it is much richer than the common cereals that we find in the supermarket. 

Oatmeal has great advantages for those who consume it, it is a cereal with a very mild and very volatile flavor, it can be combined with other foods and it can be cooked without problems.

Many experts recommend taking oatmeal first thing in the day, during breakfast, it provides large amounts of nutrients and gives a feeling of satiety throughout the whole morning. Thus avoid unnecessary pecking.

Properties of oats

As we mentioned, it is one of the best cereals that we can find, then we will tell you about its great properties:

• A cereal recommended for all those who suffer from diabetes Because being a food that provides energy, it does not cause blood sugar to rise sharply, but rather encourages the burning of calories and sugar.
• Softens the gastric mucosa, maintains a good intestinal transit due to soluble and insoluble fiber.
• It is a natural diuretic, reduces the amount of fluid in the body proliferating weight loss.
• Regulates metabolism.
• Doctors recommend consuming oatmeal during pregnancy and breastfeeding, because it increases the vitamins and minerals in breast milk.
• Protects against arteriosclerosis, heart attack and hypertension. Oats have linoleic acid and a large amount of fiber that prevents cholesterol from passing into the intestine.

Oatmeal diet

To notice the amazing benefits of oats, we leave you below some guidelines to follow one healthy diet based on this delicious cereal.

One of the first results that we notice after doing this regimen is the reduction of our belly, we deflate and our waist will become much more marked.

This diet will help you purify the body thus eliminating all toxic substances and harmful fats, such as cholesterol or sugar.

Why do this diet

• You can lose between 3 and 5 kilos in just 10 days, which is more than enough motivation to give it a try.
• Oatmeal itself is a complete cereal, with lots of nutrients and low calorie levels. It helps you satisfy your appetite and keep anxiety at bay.

Before starting the diet keep in mind the following parameters:

• You must choose a day to start that is not a very distant date because the sooner you start the sooner you will notice the results.
• Always have fresh rolled oats on hand. A very simple food to find in any supermarket.
• El objective of the diet is to eliminate and detoxify the body, reduce the amounts ingested and burn more food and energy to get rid of those kilos.
• You have to drink a lot of water since the oatmeal together with the liquid causes it to swell and triple in size.

Food allowed during the diet period:

This diet has to be accompanied by a large amount of vegetables, fruits, vegetables, nuts, seeds, vegetable broths, fresh cheese, whole wheat pasta and infusions.

This diet is intended for perform it for at least a month. It is not an aggressive diet, but it is losing weight in a healthy and efficient way, avoiding the speed so as not to suffer the dreaded rebound effect.

Daily preparation of oats

We will mix 3 tablespoons of oatmeal with a cup of hot or cold water or if you prefer with skim milk or soy milk. It is preferable not to add anything to the mixture. Let the oatmeal rest with the selected liquid.

Breakfast

Take a glass of warm water with freshly squeezed lemon juice, 30 minutes later have a piece of fruit for breakfast and later the oatmeal preparation.

Noon

A fresh salad of assorted vegetables, celery, lettuce, broccoli, spinach, etc. Dressed with virgin olive oil, vinegar or lemon and a pinch of salt.

Meal

Free food but in moderation, meat, fish, a tofu sandwich, vegetable soup, etc. No fruit or sugar, or any sweet dessert.

Snack

After two hours you can have a sweet snack like a fruit or an energy bar.

Price

Dinner will be 3 tablespoons of oatmeal with a little milk, juice or water. If you feel hungry you can have more oatmeal, but nothing else. It can be difficult at first to change our habits but over time the body gets used to it and you will notice amazing benefits. Don't stop giving it a try.

How to make milk or oatmeal water

Oat milk is delicious Nutritious vegetable milk and very easy to digest. The difference between oat milk and anothers vegetable milks with cow's milk is that they do not add any animal milk, so they are perfect for all those people who are lactose intolerant or want to vary their diet a little.

The flavor of oats is very mild, then I will leave you a recipe a little more sophisticated since it adds part of water and oats, dates and vanilla extract.

This oatmeal water supports the intestinal floraIt is very satiating and thanks to the properties of the oats itself, it helps fight and reduce bad cholesterol. Provides beneficial carbohydrates, fats and proteins.

It is very rich in Group B vitamins, contains iron, sodium, potassium, magnesium, copper, zinc, omega 6 and trace elements.

This milk can be used both hot and coldIt is ideal for cooking and is completely interchangeable with cow's milk for any recipe. Once the mixture is made, it can be kept in the fridge for 4 to 5 days.

Ingredients

• 40 grams of oats
• 6 pitted dates (optional)
• 1 liter of water
• 1 tablespoon vanilla extract (optional)

Preparation

• We leave the oats in a container the night before and cover with water.
• We strain the oatmeal and add it to our food processor with the rest of the ingredients.. We beat until the mixture is homogeneous and let it rest for an hour in the refrigerator.
• We strain the oat milk with a fine mesh or gauze, to separate well the liquid from the remains of oats that may have remained.

Once the two parts are separated, it will be perfect and ready to drink.

Nutritional information for oat milk:

A cup of 250 ml has 169 kcal, fat 0,8 g, carbohydrates 41,7 g, sugars 31,1 g, sodium 10,7 mg, fiber 4,2 y 2,5 g proteins for each 250 ml cup.

Does oatmeal make us fat?

There are certain studies that put oatmeal in the spotlight on whether or not it is a food that makes us gain weight without wanting it. Consuming it in large quantities can make us gain weight. If oats are introduced into our diet and we do not do physical exercise, it can increase glucose levels, something that can be beneficial for those who seek to gain a few extra kilos but not for those who seek the opposite.

Being a cereal it can make us gain weightHowever, if it is taken as a measure to satisfy our appetite and to fill us with energy during the morning, weight gain will not be noticed at all.

All foods are fattening if abused, and the same will happen with oats.

Oats it is very rich in fiber and nutrients, they fill our stomach and help us eat less. Therefore, it is always advisable to consume it on an empty stomach. Oatmeal water is a drink that will help you eat well and avoid unnecessary pecking between meals, one of the factors that make us gain weight, eating between meals.

In addition to satiating you, it has great properties for the body such as reducing bad cholesterol. Purify the body, it is a good antioxidant and acts as a skin rejuvenator, reduces wrinkles.

As a conclusion

We will say by way of conclusion that this cereal is a superfood, a staple in all diets in all parts of the world. It is consumed daily by millions of people and seeing this data it is impossible that so many people are in error.

The best properties of oats

• Brings satiety
• Prevents and relieves occasional constipation
• Facilitates intestinal transit
• Keeps cholesterol at bay
• Prevents certain types of cancer
• Helps the body create new tissue
• keeps our cardiovascular system at good healthy levels
• Provides vitamins B1, B2 and vitamin E
• Carbohydrates, fiber and essential amino acids
• Magnesium, zinc, calcium, potassium, and iron.

How can you check oats does not leave anyone indifferent, brings us great benefits. We can consume it in a thousand ways, alone with a glass of milk, make our own oat milk, make a dessert or mix it with our cereals.