Oats or oats (Avena) is a cereal that is primarily known to us as animal feed, but it is increasingly used in human nutrition due to its energy and nutritional properties.
It can be used raw, cooked, baked, sweet or salty. For a day that is busy and full of obligations, there is no better breakfast than a bowl of oatmeal, and no better snack than oatmeal with fruit juice or milk.
Nutritional properties and importance of oats for health
One small grain of oats is a real treasure of health because it contains an abundance of important elements and compounds. Some important facts about oats are as follows:
- oats are very rich in proteins and essential amino acids
- it has a fairly high percentage of fat and unsaturated fatty acids
- it is rich in vitamins, especially the vitamin B complex
- it is rich in minerals – calcium, magnesium, sodium, iron, zinc, copper, silicon, phosphorus and manganese
- the high content and even ratio of soluble and insoluble dietary plant fibers in this cereal is particularly significant (plant fibers are primarily found in the grain envelope, so whole grains and oat bran are used in the diet for this reason)
- of soluble plant fibers, a very high concentration of beta glucan is especially important
- potassium salts, flavonoids, starch and other sugars are also found in significant amounts in oats
- the content of antioxidants, especially selenium, is significant
Thanks to its composition and nutrition, but also to the fact that it is easily digested, oats are recommended for various conditions or ailments:
- in the stomach and intestines, it regulates the secretion of gastric acid, regulates the work of the intestines and stool, is useful in various inflammatory processes as well as colon cancer
- due to its high energy value and richness in vitamins, it is important in the diet of convalescents, women after childbirth, people engaged in heavy physical or mental work
- improves the quality of teeth and bones, so it is recommended for children, menopausal women and the elderly
- it is considered a very powerful tool for strengthening the nervous system and mental health, so it is recommended for people suffering from insomnia, anxiety and depression
- it has a beneficial effect on the cardiovascular system because it lowers cholesterol and regulates high blood pressure
- thanks to the high content of flavonoids and antioxidants, it strengthens the immune system and improves the blood count
- stabilizes the blood sugar level, so it is important in the diet of people suffering from type 2 diabetes
Oatmeal and its use in nutrition
Nutritionists are increasingly recommending the introduction of oats into the daily diet. It can be consumed as any meal or snack and prepared in different ways. In the diet, oats are used in the form of whole grain, flakes, bran or highly valued integral flour. Oat teas are also known, which can be drunk for various ailments or applied as poultices.
Oatmeal made from whole oat grains is very nutritious and healthy for our body. It is a significant source of plant fibers, vitamins and minerals, good fats and proteins. It has a significantly lower level of carbohydrates compared to other cereals, so it is also recommended for dietary nutrition. One hundred grams of this flour contains:
– 17 grams of protein
– 7 grams of fat
– 66 grams of carbohydrates
– 11 grams of vegetable fiber
– 2 milligrams of sodium
– 0 milligrams of cholesterol
– the total energy value is 389 calories
In addition to having a favorable effect on health in general, the use of oat flour, which has a specific sweet taste, gives a new and unusual feature to the bread, pastries or cakes to which it is added. The favorable price and availability in health food stores make this flour one of the foods that we use more and more often in our kitchen. You can easily make oat flour yourself by grinding oat grains in your blender. In the preparation of bread or other types of pastries, a combination of oat and wheat flour, or a combination with some other integral flour, can be used.
Oatmeal bread recipe
The necessary ingredients for this bread are:
300 grams of oat flour
180 grams of black flour
60 milliliters of water
250 milliliters of milk
40 grams of yeast
2 teaspoons of salt
1 spoon of sugar
Put the yeast and sugar in the heated milk and let it stand until it dissolves. In a large bowl, mix oat flour and wholemeal flour, and then combine it with previously stirred yeast. Knead the dough and let it rise. After that, knead the dough, make a ball out of it, cover it and leave it to rise for 2 hours. Bread can be sprinkled with sesame, poppy seeds, sunflower seeds or some other diakonia as desired. We then bake it for 10 minutes in an oven preheated to 250˚C, and then to 220˚C for another 40 minutes. And our healthy and tasty bread is ready.
