CC BY
17Oatmeal
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project Yampolsky Alexey, nutritionist
E-mail: eliseeva.t@edaplus.info, yampolsky.a@edaplus.info
Abstract. The article discusses the main properties of oatmeal and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of oatmeal in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of oatmeal on the human body in certain medical conditions and diseases are analyzed separately. The scientific foundations of diets with its application are considered.
Key words: oatmeal, benefit, harm, beneficial properties, contraindications Beneficial features
Table 1. Chemical composition of oatmeal (according to Food+).
Main substances: Raw oat grains contain (per 100 g):
Water 10.84 g
Carbohydrates 67.7 g
Squirrels 13.15 g
Fats 6.52 g
Calories (kcal) 379 kcal
Minerals Mg / 100 g:
Potassium 362
Phosphorus 410
Magnesium 138
Calcium 52
Sodium 6
Vitamins (mg/100 g): Mg / 100 g:
Vitamin PP 1.125
Vitamin B1 0.46
Vitamin E 0.42
Vitamin B2 0.155
Vitamin B6 0.1
Oatmeal is called oat groats and porridge made from this groats or its derivatives.
Such cereal groats (grain-seeds) of oats, after being extracted from the ear, reach the consumer in different forms. Most often, grains are sold whole (not crushed), crushed, flattened (with varying degrees of pre-treatment) and crushed (ground).
Flattened whole and crushed grains are very popular today among consumers - they are shaped into flat flakes-petals with the help of special presses, but before that they are steamed in different modes, as a result of which the cooking time for oatmeal is reduced. Oatmeal is also called porridge made from dried, peeled, steamed and usually slightly fried grains ground to a state of flour (oatmeal).
Thus, we see that "oatmeal" is a general concept that combines several oat products at once, which are prepared for consumption in different ways and, as a result, have slightly different physicochemical, medicinal and dietary properties.
The table below shows the chemical composition of raw oat grains - that is, those components that are originally present in the cereal (the membranous variety of Avena sativa, or Sowing oats ) are listed.
In such seeds, carbohydrates (55-70%, depending on the variety and growing conditions), starch (about 30%) and fiber (about 10%) stand out among the nutrients. Alcohol- and water-soluble polysaccharides, fractions of hemicellulose and pectin substances were found in oats. [2] Glucose was found in all fractions, fructose - in water-soluble grain fractions. Although there are other sugars in oats (galactose, rhamnose, manose, etc.). Grains are rich in B vitamins and vitamin E.
Among the amino acids (including essential ones), arginine (850 mg), leucine (1020 mg) and isoleucine (560 mg), methionine (230 mg), lysine (550 mg), histidine (270 mg), a number of aromatic
amino acids. [3]
As in other cereals, there is in unrefined oats and acid "with a bad reputation" - phytic.
In the group of minerals, it should be noted zinc contained in oats (in 100 grams - about 30% of the daily human need / HRP), magnesium and iron (30-35% HRP), phosphorus and selenium (35-40% HRP), manganese (150- 250% HRC). Oat bran is also rich in minerals, which in a number of positions are ahead of grains peeled from the hard shell (for example, 100 grams of bran contains up to 80% of the daily requirement for selenium). True, the average serving of oatmeal is usually less than one hundred grams - about 40-50 g of dry cereal. And, in addition, it must be borne in mind that, for example, vegetable iron is absorbed much worse than iron of animal origin.
However, in any case, responsible producers during the processing of oat grain strive to preserve all its useful components without significant losses. Therefore, many of them add a hard grain shell (bran) rich in fiber and microelements to peeled oatmeal. Moreover, such a hard shell, rich in fatty acids, is first separated from the grain, and then, after processing, is added to the semi-finished product again in the required proportion. This is also done because otherwise the bran fats during storage quickly begin to form low-molecular carbonyl compounds, due to which the grain acquires a rancid taste.
However, some nutritionists are skeptical about this approach of separating the shell from whole grains, believing that when using oat bran as a stand-alone dietary supplement, the healing effect is largely lost. [four]
The raw oat grain itself also contains fatty acids, which, in the protein-carbohydrate neighborhood, if present in the composition of water, often begin to turn rancid. To avoid this, manufacturers steam oats, reducing the activity of enzymes that can lead to rancidity. If the manufacturer produces flattened oatmeal, then he steams the grains again and usually artificially increases the moisture content in them so that the cereal crumbles less when flattened, and then dries the almost finished product again.
With such heat treatment, vitamin B9 (folic acid) suffers greatly, vitamins B1, B2, B6 are partially lost. But since oatmeal still usually has to be boiled, and for a longer time, these "losses" at the production stage are not so fundamental.
A much greater impact on the value of the product than steaming is the separation of the hard grain shell (bran) and flattening of oats. Such rolling of grain with rollers to a thickness of sometimes 0.4 mm leads to the fact that the glycemic index increases in "thin" oatmeal. The thinner the flakes, the more stages of preparation they have gone through, and the faster they are absorbed by the body. After steaming, oat starch gelatinizes and is more easily processed during digestion.
Harvard Medical School, publishing a table of glycemic indexes of various products, immediately smashed "just oatmeal" and instant oatmeal into different lines. For regular oatmeal, the glycemic index was 55 ± 2, and for instant oatmeal, it was 79 ± 3. [5]
So, when describing the medicinal properties, we will sometimes "adjust" for different versions of oatmeal in order to understand their differences.
Medicinal properties
Oat grain exhibits many medicinal properties and is traditionally used as an anti-inflammatory and antitumor, wound healing, immunomodulatory, antidiabetic, anticholesterolemic, antispasmodic, biliary and diuretic.
Oat beta-glucan (P-glucan) has pronounced functional properties and is of great importance in human nutrition. Various physiological effects of beta-glucan are associated with its viscosity, the ability to attenuate postprandial plasma glucose and insulin responses, to actively transport bile acids to the lower intestinal tract and excrete them, which ultimately leads to a decrease in serum cholesterol levels.
An association has been unequivocally established between oat P-glucan fibers and a reduced risk of cardiovascular disease. A number of other potential benefits of oatmeal, including altering the gut microbiota and effects on inflammation, are currently under active investigation.
Heart and blood vessels
Regular consumption of oatmeal in food and controlled use of oat extracts have a beneficial effect on the state of the cardiovascular system.
Supplementation with oat extracts can improve vasodilating function in systemic and cerebral arteries by relaxing the smooth muscle of the blood vessel walls of the heart. [6] And the peptides released from oat proteins after enzymatic digestion helped prevent the occurrence of thrombosis. [7]
Oxidized oat P-glucan has the potential to be used as a cholesterol-lowering active ingredient. [8] Several studies have shown a significant improvement in lipid and glycemic profiles following the introduction of oatmeal into the diet. [9] However, oat P-glucan hydrolysate was more effective in increasing fecal cholesterol and triglyceride excretion than dietary P-glucan. [ten]
It is important to note that the ability of boiled oatmeal to improve cholesterol metabolism was more pronounced than that of steamed oatmeal, which is mainly due to the higher content of soluble P-glucan in it and the more viscous consistency of the product obtained during cooking. [eleven]
But, in general, the intake of P-glucan with various oat foods reduces the concentration of low-density lipoprotein ("bad" cholesterol) and total cholesterol, without affecting the concentration of triglycerides, "good" cholesterol and glucose in patients with hypercholesterolemia. [12]
Diabetes
Viscous dietary fiber, including oat P-glucan, is one of the most effective classes of functional food ingredients for lowering postprandial blood glucose levels. The mechanism of action seems to be to increase the viscosity of the stomach contents, which delays gastric emptying and reduces the mixing of food with digestive enzymes, which in turn slows down glucose absorption.
In one pilot study, a diabetic-adapted diet followed by oatmeal reduced the insulin dose required to achieve controlled glucose levels by about 40%. This effect persisted even after the 4-week outpatient phase, already with a normal diet. [13]
However, not all studies lead to the discovery of an unambiguously pronounced therapeutic effect. Thus, a randomized crossover study conducted to evaluate the effect of an oatmeal diet on glycemic control, plasma lipid levels, postprandial glycemia, inflammation, and oxidative stress in type 2 diabetes demonstrated a modest effect of oatmeal on lipid lowering. Also, the oatmeal diet in this research project did not affect oxidative stress or inflammation in volunteers with type 2 diabetes.
[fourteen]
Digestive system
Oatmeal normalizes the processes of bile formation and bile excretion. In animal experiments, it is able to have a therapeutic effect in ulcerative colitis [15] , partially prevent the occurrence of nonalcoholic fatty hepatosis, restore the small intestinal mucosa during inflammation and improve fermentation processes in the large intestine. [16]
In particular, in mice, dietary supplementation with oat P-glucan prevented most metabolic disorders and improved liver steatosis and inflammation, although no dose-dependent effect was observed. [17]
In addition, the results of a number of studies indicate some protective effect of oatmeal in reducing the risk of prostate and colorectal cancer, as well as the risk of pancreatic, breast and endometrial
cancer, but this effect cannot be called pronounced. [eighteen]
Oatmeal with bran can increase stamina. This potential was identified in animal experiments in the lab, where oat bran-derived P-glucan was fed to male rats under extreme running stress. The results showed that consumption of oat P-glucan can significantly reduce body weight and increase maximum running time (compared to control animals). [19]
At the same time, oatmeal with bran can potentially worsen the digestibility of the minerals contained in the cereal, which can be read in more detail in the "Contraindications" section.
Oatmeal also has a beneficial effect on the condition of the skin. We consider a variety of medicinal properties of this kind in a more similar way in the section "Oatmeal in cosmetology and dermatology."
In medicine
Oatmeal in medicine is most often used as a dietary food as a choleretic, enveloping and anti-inflammatory agent for gastrointestinal problems, gastritis, colitis, hepatitis, etc. Patients weakened by illness, overwork, operations, oatmeal helps to restore strength.
On the basis of oats, the pharmacological and dietary supplement industries produce drugs for various purposes, examples of which are given below:
• Alcohol tincture of oats. It is recommended by the manufacturer to increase efficiency and endurance as a general tonic for high physical and mental stress, fatigue, and after illnesses.
• Oat extract (in capsules). According to the instructions, the drug normalizes the biliary function, eliminates inflammation in the liver, removes toxins and has an enveloping effect in diseases of the gastrointestinal tract.
• Avenicetin (tablets), dietary supplement. The action of the drug, first of all, is aimed at restoring the functions of the cardiovascular and nervous systems. But, like the previous remedies, it is recommended by the manufacturer as an anti-inflammatory and tonic.
• Complex for cleansing the liver (in tablets), dietary supplement. In addition to the hepatoprotective action, this complex drug should improve the functioning of the gastrointestinal tract and activate the elimination of toxins.
In folk medicine
In folk medicine, oat-based products are used to get rid of digestive problems, enveloping kissels and soft cereals protect the digestive tract, treat the respiratory system, liver, gallbladder, and nervous system.
• For digestive problems, depending on the method of preparation, oatmeal is used as a food with a slight laxative effect, as a remedy for flatulence, and as a way to get rid of heartburn and pain caused by gastritis. Whole grain cereals and oatmeal with bran are recommended to improve intestinal motility, normalize stools and control excess weight.
• Oatmeal is used for sleep disorders, fatigue and neuroses. Sprouted seeds rich in vitamin B help to cope with nervous overload, improve performance, porridge gives strength and energy.
• Colds in folk medicine are treated with oatmeal in milk. With the help of various oat-milk mixtures, decoctions and infusions, people fight both phlegm and dry cough, as well as the causes of their occurrence: pulmonary inflammation, bronchitis, tuberculosis, asthma.
• With the help of oats and its derivatives, traditional healers cleanse the liver, restore it after a toxic lesion. It also activates the gallbladder. A decoction of oats is used not only as a medicine, but also as a prophylactic.
• For pain in the joints, characteristic of arthritis, gout, boiled oatmeal is applied in the form of lotions, restorative baths are made on the basis of the decoction.
• To improve the functioning of the cardiovascular system, the diet includes oatmeal with bran or whole grain cereals, which in folk medicine are considered an effective means of combating atherosclerosis.
Below we give examples of oat decoctions and infusions with various medicinal effects used in traditional medicine.
Decoctions and infusions with oatmeal
Choleretic effect.
With inflammation of the walls of the gallbladder and a violation of the outflow of bile, oatmeal (2 tablespoons per 1 liter of water) is first boiled for a quarter of an hour without any additives, and then, without removing from the heat, honey is mixed in turn for 1-2 minutes ( 2 tablespoons) and milk (2 tablespoons). The broth is stored at room temperature (this amount is drunk in about 3 days, and therefore does not have time to deteriorate). Take healing "oatmeal" should be 100 ml half an hour before meals three times a day. The course of admission is 1 month.
There is an alternative way to prepare an even "more oatmeal" broth. In this embodiment, 6 tbsp. are already taken per liter of water. spoons of cereals and do not use a honey-milk supplement. Store the mucous decoction in the same way - at room temperature, but drink in much smaller portions so as not to provoke diarrhea - 2 sips a quarter of an hour before meals three times a day for up to one month.
In addition to relieving inflammation in the gallbladder, in folk medicine, the same decoction with the same mode of use is recommended for the treatment of atherosclerosis and the cleansing of blood vessels from cholesterol deposits.
Diuretic effect.
Washed oatmeal is poured with boiled water in a ratio of 1:10 and infused for a day. After straining, the remedy should be taken half a glass three times a day. It is assumed that, in addition to reducing pressure, such an infusion can become a regulator of metabolic processes, normalize the functioning of the heart and nervous system.
As a diuretic, an infusion of dried oatmeal green grass is also used. It is also drunk for insomnia. Oatmeal for cough.
In combined recipes, oatmeal from a dry cough is boiled "paired" with barley (in equal proportions) with the addition of milk and lard. The recipe is usually described as follows: the pan is 50-60% filled with a mixture of cereals, after which it is almost filled to the top with unpasteurized milk. A centimeter gap to the lid is left for the fat melted from the fat, which is poured into the pan last. After that, the porridge is put in the oven and aged there until the cereals are boiled. At the same time, milk is periodically poured so that the pan remains full all the time. They eat porridge as a medicine - in measured portions of 100 g three times a day.
In another recipe for traditional medicine for cough, washed but unpeeled oat grains (1 cup) are poured with a liter of milk, brought to a boil, but not boiled, but removed from the heat and rearranged in a hot oven. There, the grains are kept for about half an hour until a brownish film appears on the surface. And after that, the product is filtered and cooled down and stored in the refrigerator. However, before taking a portion of the infusion - 100 ml - is heated again. Drink the remedy once a day before going to bed.
Sometimes, to alleviate the condition of patients with sand and stones in the kidneys, traditional healers recommend compresses. The gruel of steamed oatmeal is applied directly to the kidney, in the ducts of which the movement of stones has become more active.
in oriental medicine
In Chinese medicine, oats, like most cereals, are considered a balanced food that is recommended to be eaten to maintain the balance of Yin and Yang. As a daily food, oatmeal is considered a means of preventing cancer.
But if the imbalance already exists, oatmeal can be a soft product of the Yang category. Thus, oatmeal warms in diseases of mucus, which include thyroid disease, diabetes, pain in the joints, ligaments, muscles around the spinal column.
But especially effective, according to the canons of oriental medicine, oatmeal manifests itself as a stimulant of the outflow of bile. In Tibetan medicine, oatmeal jelly is more often used for these purposes. However, moderation and restrictions are also believed to be important here: such therapeutic jelly can be drunk every day for no more than a month, because otherwise there may be disturbances in the functioning of the lymphatic system, obesity may develop and, in general, problems with the constitution of Mucus will begin. You can resume the course of treatment with oatmeal jelly only after 4-6 months.
Among other pharmacological properties of oatmeal, some sources call the ability to increase sweating.
In Indian traditional medicine, an infusion of seeds is used to treat diabetes mellitus, and alcohol tinctures of the herbal part of the plant are used to treat alcoholism and addiction to smoking opium. In a modern evaluation of the use of an alcoholic extract of the plant for a group of opium addicts, several patients reported a loss of interest in smoking opium. In addition, for the treatment of opium addiction in Ayurvedic medicine, a water decoction of ordinary oats has been successfully used since ancient times.
In 1971, a scientific experiment was carried out [20] , the author of which suggested that with the help of oat extract it is possible to change the addictions of tobacco smokers (by analogy with the effect of oat extracts on opium smokers). The researcher took the oats, along with the herbal part, shortly before harvest, finely ground them, and soaked them in 90% ethyl alcohol for 72 hours. The infusion was kept at room temperature, and shaken regularly and frequently.
Placebo testing lasted 28 days, after which, in a group of 13 smokers, five quit smoking, seven reduced the number of cigarettes smoked per day by more than half, and one smoker did not change his habits in any way. In the placebo group, no one stopped smoking, and there the average results after the experiment differed little from those recorded before it began.
Weight regulation
Oatmeal itself is a rather high-calorie product (about 360-380 kcal / 100 g). But when it is boiled in milk, and then seasoned with fruits, jam, honey or butter, it turns into an anti-diet product. However, despite this, oatmeal is still very common in nutrition programs aimed at reducing body weight and volume.
The reason is that this cereal (both whole grain and cereal) leads to rapid satiety and provides a feeling of satiety for a long time after that [21] , which ultimately reduces the total number of calories consumed during the day (unless, of course, it is added high-calorie filling and boil oatmeal in water).
One study [22] assessed the relationship between boiled oatmeal consumption in the United States and body mass index. The population was divided into groups according to various criteria (age, sex, weight). It was found that, on average, people ate 238g of boiled oatmeal per day (mass already cooked). But obese people ate oatmeal much less frequently and in smaller amounts than underweight and normal weight people.
In a clinical trial involving volunteers aged 18 to 65 years, oatmeal consumption was confirmed to reduce body weight, waist fat, and improve the waist-to-hip ratio. [23]
In cooking
Since oats are one of the few grain crops that give a stable harvest in rainy and cold regions, oat products (cereals and cakes) have long been widespread in the British Isles, in Central and Northern Europe, in Ancient Russia.
Foods based on oatmeal have been central to our ancestors' menus for centuries. The famous dish "dezhen", in honor of which the holiday of the completion of the harvest was often called, was just prepared from oatmeal mixed with milk and / or cottage cheese.
The Eastern Slavs also had a specific dish - sour-salty oatmeal jelly, in most recipes of which starchy oats were present, providing a gelatinous consistency. The Tale of Bygone Years, compiled around 1100, describes an episode in which the inhabitants of a city besieged by the Pechenegs treat a delegation of negotiators with sweet wheat-oat jelly with honey. The "Pecheneg delegation" liked the jelly so much that when they returned to the camp, they cooked the same jelly for their nobility. As a result, having eaten, the Pechenegs lifted the siege.
Recipes for oatmeal jelly can be found both in Domostroy and in monastic records, which say that the monks used it with pleasure during fasting periods. "Russian balm" was called such a jelly by traveling Europeans. And although chefs still offer this "Russian balm" to foreign guests in their exclusive menus, nevertheless, oatmeal has always been and remains the most common dish from this cereal. Today it is prepared in many different ways, but most often not from grain (since it takes much longer), but from flakes.
What are oatmeal
Oat flakes are produced at enterprises in accordance with GOST or TU. GOST 21149-93 [24] is an interstate standard that divides oatmeal into three types (according to the method of processing raw materials): "Hercules", petal and "Extra".
The name "Hercules" was inherited from the oatmeal of the same name, popular in the USSR, but, in this case, we are not talking about a trademark, but about the type of oatmeal with the parameters recorded in GOST 21149-93.
According to them, the first two types of oat flakes ("Hercules" and petal) are made from premium oats, and "Extra" - from groats of the 1st class. In turn, flakes of the "Extra" type are divided into three more types - by numbers (depending on the time required for their preparation).
According to the parameters of humidity, ash content, acidity, the presence of mineral impurities and flower films, etc., flakes of different types and types differ little from each other. Unless for the petal species, a lower ash content is allowed (1.9% versus 2.1% for the rest) and a slightly lower percentage of weed impurities. But for the consumer, the main difference lies in the cooking time of different types of flakes. Regulatory requirements for digestibility by types and types are as follows:
• "Hercules": 20 min.
• Petal: 10 min.
• "Extra" #1: 15 min., #2: 10 min., #3: 5 min. How to cook oatmeal
The principle of cooking oatmeal is always the same, but, depending on the type of cereal or cereal, the porridge will have to be cooked for different times.
Whole grains take the longest to cook. If it is not pre-soaked, then from the moment the water boils until the porridge is ready, it takes about 50-60 minutes. Pre-soaking the cereal for at least 3-4 hours reduces the cooking time to 30-40 minutes. In any case, the oat grain must be sorted and washed before cooking, and then follow the simple step-by-step instructions:
1. The grain is poured with cold water and placed on the stove. In some recommendations, it is advised to boil water separately, and pour boiling water into a pot with cereals. For 100 g of grain you will need about 400 ml of water.
2. After pouring out the grain and boiling water, the litter and foam that have risen to the surface are removed, the fire is screwed on, and the pan is covered with a lid.
3. Over the next 30-50 minutes, the oatmeal is regularly "checked" to collect foamy jelly from the surface of the porridge. And also in order to add, if necessary, a little water, since the initially filled in will be absorbed by the grain as it is cooked and boil away.
4. A few minutes before removing from heat, when the water is already completely absorbed, the porridge is sugared or salted (depending on which dish is being prepared).
5. The porridge removed from the stove is seasoned with vegetable or butter (about 25 g per serving) and infused a little.
In the future, fruits, berries, nuts, jam or honey can be added to sweet porridge, and spices and herbs can be added to unsweetened porridge.
As you can see from this description, the whole grain oatmeal process is quite time consuming. However, since such porridge is a product of everyday nutrition, most consumers switched to oatmeal to save time. The most "persistent" of them take no more than 20 minutes to cook, and some are ready in 3-5 minutes. It remains only for yourself to decide on what to cook oatmeal to make it tastier and / or healthier.
• Oatmeal on the water. Unlike boiled whole grain oats, the flakes do not need to be pre-soaked. They can be immediately thrown into boiling water for the time indicated on the pack (from 3-5 minutes for Extra oatmeal No. 3 to 20 minutes for Hercules). You can pour cereal and cold water, and then bring to a boil and boil.
The amount of water for oatmeal is measured based on your own preferences: as a rule, for a more liquid porridge, the ratio of cereal to water is taken 1: 3; for more viscous - 1:2. But note that different flakes can also absorb water in different ways. Therefore, if you do not want the porridge to float, it is better to experiment with less water first - pour it so that it just barely covers the cereal. Flakes are cooked on low heat. Stir regularly while cooking.
• Oatmeal with milk. This porridge is cooked in the same way as with water, but requires a little more attention. After boiling, the milk can "run away" or start to foam a lot and burn quickly, so when cooking oatmeal with milk, it is especially important not to be distracted, watch the fire and stir the porridge all the time. In addition, experiments with the amount of milk added, it is advisable to start with small portions. If excess water in porridge can be simply drained, then it is a pity to drain the "excess" milk.
• Oatmeal on kefir. The method of preparing oatmeal on kefir differs from the previous ones in that the flakes are not boiled. When boiling, kefir first collapses, breaks up into curd fractions, and then, if you do not remove it from the fire, it begins to sinter and burn. Therefore, when cooking oatmeal on kefir, kefir itself is either poured cold at all, or heated quite a bit. In general, this method is more like cooking the so-called "lazy oatmeal".
lazy oatmeal
Such porridge is prepared from ordinary cereals or cereals a few hours before consumption - as a rule, "from evening to morning". As in previous recipes, kefir or milk is used here for pouring (options:
yogurt, fermented baked milk, yogurt, water). As for the oatmeal base, flakes are most often used in lazy oatmeal, for which the manufacturer indicated a cooking time of 3-10 minutes. In this case, 5-6 tbsp. spoons or 50-60 g of flakes are simply poured into a jar (usually half a liter for one serving) and filled with some kind of dairy product or boiled water. All this goes to the refrigerator overnight. The more liquid, the less viscous the porridge will be. But milk / water is poured at least two volumes of cereal.
To this basic recipe, everyone adds something to taste: either fruits (dried fruits), or flax seeds and / or chia, or honey (jam). The important thing is that such a lazy oatmeal should stand for at least 3-5 hours.
To reduce the cooking time and to soften the flakes, they are sometimes immediately poured with hot water or milk. But this is rarely done, because with this method, the meaning of "lazy oatmeal" is lost.
• Firstly, they usually suggest eating porridge only in the morning (for this, they soak it in the evening so as not to waste time in the morning) and there is no need to reduce the cooking period.
• And, secondly, it is also not recommended to immediately put hot milk in the refrigerator, so as not to disturb the microclimate in it - you have to wait for it to cool in the evening.
But those who prefer to take "coarse" cereals or whole grains for lazy oatmeal usually really first fill the oats with hot liquid, and then, after cooling, let the porridge brew in the refrigerator for a day or three. They do not keep longer, simply because the milk may begin to deteriorate. Although, filled with water, porridge can stand longer.
However, instant cereals can also be considered a functional alternative to lazy oatmeal, which are also not boiled, but simply poured with boiling water or hot milk for 3-4 minutes.
By the way, the "milk" itself can also be made from oats, if the grains are soaked and then finely chopped in a blender. Such a sweetish vegetable "replacement" of cow's milk is quite popular in Europe and the USA. Among the drinks made from oats, in addition to "milk", is oat "coffee" (a substitute for coffee beans) and alcohol.
In the production of alcohol, oats were used to make various types of drinks: from beer and home brew to vodka and whiskey. The Nuremberg Law of the late 13th century forbade the use of oats in brewing beer (only barley was allowed), but since the 16th century, German brewers began to actively violate this ban, introducing the production of oat white beer, which, according to connoisseurs, turns out the same soft, like beer from the best varieties of barley.
Finally, the production of oatmeal cookies is very common in the world. In Australia and New Zealand, oatmeal cookies even have their own name "anzac" (the name of the army corps during the First World War). And in the USA, a granola snack made from rolled oatmeal with honey, nuts and dried fruits has become a traditional national breakfast. These same "breakfasts" under different brands are now also available in the form of pressed chewy bars around the world.
In cosmetology
The dermatological effects associated with the use of oatmeal are now being researched widely, and it can be argued that oatmeal has antioxidant, anti-inflammatory, antiviral, and antifungal properties. This makes it possible to effectively use it for atopic dermatitis, psoriasis, acne, itching. In addition, oatmeal plays an important role in cosmetic preparations and in protecting the skin from ultraviolet rays: oat flavonoids absorb ultraviolet A (UVA) in the range of 320-370 nm. [25]
In cosmetology, oatmeal is used extremely widely, but mainly in the form of colloidal flour - ordinary cereals, ground to the state of powder (fine powder). As a rule, after grinding and additional purification, the powder is placed in a liquid medium for the extraction of biologically active substances of oatmeal.
Such flour has been produced on an industrial scale since the middle of the 20th century, but a similar method of extracting useful substances from oatmeal has been used for the previous several tens of centuries.
Of particular cosmetic value from the list of oat components are specific phenolic compounds -avenanthramides (anthranilic acid amides).
In a clinical setting involving 11 patients, exposure of tissues to oatmeal lotion with avenanthramides resulted in a decrease in the content of arachidonic acid, cytosolic phospholipase A2, and TNF-alpha (TNF-a), an extracellular protein associated with tumor necrosis factor. [26] Moreover, in 100% of cases, no adverse toxicity was observed from the use of the colloidal oatmeal preparation.
Oatmeal has been used for centuries to reduce itching in xerotic dermatoses. [27] Avenanthramides have been shown to reduce contact hypersensitivity, neurogenic inflammation, and pruritus.
Beta-glucans, polysaccharides, saponins, protein are also responsible for the effectiveness of oatmeal in cosmetology and dermatology:
• Oatmeal polysaccharides in combination with water form a thin protective moisturizing and nourishing film on the skin.
• The high concentration of starch and beta-glucan provides the protective and water-repellent properties of colloidal oatmeal and to some extent stimulates the formation of collagen.
• The cleansing action of oats is mainly due to saponins, which are called an effective natural dirt absorber.
• Various types of phenols are responsible for antioxidant and anti-inflammatory activity. Some of them are considered strong UV absorbers. In addition, colloidal oatmeal proved to be one of the most delicate scrubs, allowing you to gently remove dead skin cells.
In general, due to its numerous functional properties, colloidal oatmeal is a cleansing, moisturizing, buffering agent with soothing, anti-inflammatory and protective effects. Therefore, it is widely used in cosmetics for skin and hair: shampoos, deodorants, aftershave gels, masks, moisturizers, etc. After the cream with oatmeal powder dries, the skin acquires a special velvety surface.
Many cosmetic brands use colloidal oatmeal and grain extracts in the recipes of their products, but the Canadian manufacturer Aveeno has built the entire brand development strategy on the oatmeal ingredient in general, taking the Latin name of this cereal - "Avena" - as the basis for the brand name.
Finally, oatmeal fine powder is sometimes even added to nitrile gloves that protect the skin of the hands during prolonged wear. These gloves are especially in demand in the food and service industries, from nail and tattoo parlors to bars and pastry shops.
In home cosmetology, oatmeal is used in almost any form. Here are some examples of face masks that use flour, infused cereal, and boiled oats:
• Nourishing mask made from oatmeal flour. Powder of ground flakes (1 tablespoon) is mixed with sour cream and egg yolk (1 teaspoon of each ingredient). On the face, the mixture is kept for 15-20 minutes.
• Moisturizing mask with oatmeal, milk and olive oil. Small flakes (1 tablespoon) are poured with boiled milk (2 tablespoons). After a quarter of an hour, olive oil (1 tablespoon) is added to the infusion, after which the mixture can be used for application to the face and neck. To maintain the condition of the skin, it is enough to repeat the procedure twice a week.
• Mask of oatmeal decoction foam to make the skin velvety. Oatmeal is boiled for half an hour until a relatively dense foam is formed, which is removed and, after cooling, mixed with low-fat cottage cheese in a ratio of 2: 1. Usually for a face mask, 2 tbsp is enough. spoons of foam and 1 tbsp. spoons of cottage cheese. As a rule, 1 tsp is added to this mixture. vegetable oil. With it, the skin becomes even softer and more tender.
Dangerous properties of oatmeal and contraindications
Alcohol tincture of oats, which can be purchased at a pharmacy, according to the instructions, is contraindicated in people with acute renal and / or heart failure. Also, many nutritionists advise people with flare-ups of bowel disease to avoid whole grain oatmeal or bran cereal.
But besides this, oatmeal as a food product has practically no contraindications, and even those dangerous properties that are usually attributed to it are far from always confirmed experimentally.
For example, there is a ban on the use of wheat, barley and rye products for people with gluten intolerance (celiac disease). This list often includes oatmeal. Typical symptoms of celiac disease are diarrhea and discomfort in the gastrointestinal tract caused by inflammation of the mucous membrane.
However, the inclusion of oatmeal and oats in the list of forbidden cereals for celiac disease is controversial and increasingly questioned. Today it is believed that at least some varieties of oats can be a safe part of the diet for gluten intolerance.
The scientists found a direct correlation between the immunogenicity of various oat varieties and the presence of specific peptides with higher and lower potential immunotoxicity. [28] Several clinical trials have shown that most celiac patients can tolerate at least moderate amounts of oats without any adverse clinical effects. [29] And the low rate of T-cell activation after eating 100 g of oatmeal per day suggests that this amount of porridge is not enough to cause a clinical relapse [30] , although in some cases an individual reaction of the body to oats can be observed.
Another limiting factor is the presence of phytic acid in oatmeal. With its action in the gastrointestinal tract, the deterioration of the bioavailability of calcium, iron, zinc and a number of other minerals is associated. In particular, it is phytic acid found in oilseeds, cereals, and legumes that is called one of the main causes of iron deficiency that occurs in vegetarians. About 5-10 ml of this acid in the product can reduce the absorption of iron by about 50%.
In addition, phytic acid is included in the list of reasons for the decrease in bone density and the development of osteoporosis.
In general, the anti-nutritional properties of the acid were proven in the last century in animal experiments. However, it is premature to say that oatmeal can be harmful to humans due to its phytic acid content.
1. Phytic acid, also known as myo-inositol hexaphosphoric acid, is concentrated in cereal grains mainly in the aleurone layer, which is separated into thick bran during varietal milling. In most cases, in oatmeal, from which porridge is most often prepared today, the amount of phytic acid is significantly reduced (unless the manufacturer specifically adds bran to the semi-finished
product). Although phytin remains in the composition of the total phosphorus of seeds, where its share is about 70%.
2. When cooking oatmeal from whole grains, phytic acid still leaves first during soaking, and then during cooking. It is believed that in order to neutralize the acid in oatmeal, it is necessary to keep the groats in water for about 10 hours (which is already recommended to do to reduce cooking time). If you soak the grain in warm water (30-40 ° C), then the effectiveness of this procedure increases. In addition, exposure to high temperatures during cooking also helps to neutralize the acid.
3. The question of the harmfulness of phytic acid remains debatable. A 2008 study of nearly 1,900 people assessed phytate intake as a risk factor for osteoporosis. [31] Conversely, bone mineral density increased with increased phytate intake. Multivariate linear regression analysis showed that the risk factors that had the greatest effect on bone mineral density were body weight and low (rather than high) phytate intake.
In other studies in 2012-13. the beneficial effect of phytates on bone tissue was also confirmed. One study looked at bone loss and fracture risk in 157 postmenopausal women. [32] In women with high phytate levels, bone loss in the lumbar spine was significantly lower than in the control group with low phytate levels.
It is not uncommon for high phytic acid bran to be blamed for increased gut sensitivity when taken in high doses for a long time. Today it is difficult to say something unequivocally, but there are test-tube studies that show that it is likely that the human intestinal microbiota can successfully adapt to such a diet. [33] That is, a diet rich in phytate increases the ability of the gut microbiota to degrade phytate.
But if you want to be as safe as possible and certainly reduce the effect of phytic acid on the bioavailability of minerals, then at the stage of soaking the grain, you can add ascorbic acid to the water, and eat oatmeal with beta-carotene. Finally, it is advisable to simply time the intake of mineral preparations of iron, zinc, magnesium, phosphorus and lunch with oatmeal enriched with bran.
Selection and storage
It is quite difficult to choose oatmeal that is ideal for your taste and texture without a sample. Someone likes softer porridge from processed cereals, someone - coarser from whole grains. In general, you can focus on consumer ratings, which filter out the most unpopular products. Although such a rating, rather, speaks of an average mass taste and still does not give an unequivocal answer to the question of the most delicious oatmeal, since at least five selection finalists are usually called "best".
As for the quality of oatmeal, then you should focus on the following parameters:
1 Pack
In sealed and opaque packaging, oatmeal is much more likely to survive without infection and loss of valuable substances. Flakes in cardboard packs (without additional packaging in polyethylene) absorb moisture more easily, which can cause them to become moldy right in the store. And in transparent packages, oatmeal can begin to lose nutrients when exposed to light. At the same time, oatmeal in bags with small transparent "windows" can give the consumer more information about the contents: for example, the color of the flakes or the presence of impurities. Sometimes through such "windows" in the packages even infection of porridge with insect larvae is detected.
2 Color and smell
Quality oat grains will have a beige, white, or yellowish color. Darkening of grains is not allowed. Too many impurities or husks should also alert: according to GOST, weed impurities should be no more than 0.35% in Hercules-type porridge, no more than 0.25% in petal. Although, of course, it is almost impossible to determine the excess of this percentage by eye.
In the smell of oatmeal, according to the same GOST, there should also be no extraneous moldy and musty tones. But if the porridge is sold in sealed packaging, then it will not be possible to smell it in the store, and then you should pay attention to this parameter after purchase and printing.
3 Reputation of the manufacturer and outlet
Taking into account the fact that it is difficult to track a number of parameters directly in the store, the reputation of the manufacturer begins to play a particularly important role - companies that are responsible for all stages of production, starting with the selection or procurement of raw materials. The ratings of the best and worst of them are updated regularly, but the list of participants usually does not change significantly from year to year, although there are surprises.
So, for example, in quality control laboratories recently, dangerous mycotoxins (toxic waste products of fungi) were found in every 4th sample of cereals. Very often, in addition to mushrooms, yeast is found in oatmeal during laboratory analysis, which is also unacceptable. Fungal infection of grain with the formation of mycotoxins often occurs even in the field, and then, if the temperature conditions at the elevators are not observed, the fungi begin to multiply more intensively. To reduce the toxic yield and prevent raw material shortages, irresponsible growers may deliberately mix contaminated grain with healthy grain.
Often the quality of oatmeal is determined by the absence of flavors and sweeteners. Higher quality oatmeal is thought to be free of these additives. However, in packaged instant cereals, the presence of such flavoring seasonings is fully justified, and they do not affect the quality of the oatmeal itself. Another thing is that sugar or its substitute in porridge will reduce its dietary benefits. But if you still planned to season your breakfast with jam, then the difference between oatmeal with and without sweetener is leveled. However, unhelpful "e-shki" in the composition, of course, reduce the value of the product as a whole.
In addition, instant oatmeal should not be considered useless, especially if bran is added to it - that is, the original composition of the grain is restored. Industrial processing of cereals simply reduces the time of cooking this cereal at home.
Oatmeal is considered a perishable cereal (compared to other cereals: buckwheat, rice). To preserve the original taste and smell, it is best to eat it within 4 months. At the same time, oatmeal should be stored in a closed glass jar in a dry and dark place. Often, to reduce humidity, bags of moisture-absorbing gel are placed in the cabinet with cereals.
The optimum storage temperature for oatmeal is considered to be approximately 15 ° C, therefore cereals are often stored in the refrigerator, but it is much more difficult to ensure a low level of humidity there.
Literature
1. US National Nutrient Database, source
2. Burtseva E.V., Terninko I.I. Study of the polysaccharide composition of Avena sativa L. -Bulletin of Pharmacy 2010, 2, 46-48.
3. Deutsche Forschungsanstalt für Lebensmittelchemie (DFA), Garching (Hrsg.): Lebensmitteltabelle für die Praxis. Der kleine Souci Fachmann Kraut. 4. Auflage. Wissenschaftliche Verlagsgesellschaft mbH, Stuttgart 2009, ISBN 978-3-8047-2541-6, S. 239.
4. Colin Campbell, Howard Jacobson. The Low-Carb Fraud. Published February 25th 2014 by BenBella Books. ISBN1940363098 (ISBN13: 9781940363097).
5. Glycemic index for 60+ foods, source
6. Wong RH, Howe PR, Coates AM, Buckley JD, Berry NM Chronic consumption of a wild green oat extract (Neuravena) improves brachial flow-mediated dilatation and cerebrovascular responsiveness in older adults - J. Hypertens. 2013, Jan., 31(1), 192-200. doi:10.1097/HJH.0b013e32835b04d4.
7. Yu G., Wang F., Zhang B., Fan J. In vitro inhibition of platelet aggregation by peptides derived from oat (Avena sativa L.), highland barley (Hordeum vulgare Linn. var. nudum Hook. f.), and buckwheat (Fagopyrum esculentum Moench) proteins - Food Chem. 2016, Mar 1, 194, 577586. doi: 10.1016/j.foodchem.2015.08.058.
8. Park SY, Bae IY, Lee S., Lee HG Physicochemical and hypocholesterolemic characterization of oxidized oat beta-glucan - J. Agric. food chem. 2009, Jan 28, 57(2), 439-443.
9. Schuster J., Beninca G., Vitorazzi R., Morelo Dal Bosco S. Effects of oats on lipid profile, insulin resistance and weight loss - Nutr. hosp. 2015, Nov 1, 32(5), 2111-2116. doi: 10.3305/nh.2015.32.5.9590.
10. Bae IY, Kim SM, Lee S., Lee HG Effect of enzymatic hydrolysis on cholesterol-lowering activity of oat beta-glucan - N. Biotechnol. 2010, Feb 28, 27(1), 85-88.
11. Ban Y., Qiu J., Ren C., Li Z. Effects of different cooking methods of oatmeal on preventing the diet-induced increase of cholesterol level in hypercholesterolemic rats - Lipids Health. Dis. 2015, Oct 24, 14, 135. doi: 10.1186/s12944-015-0138-7.
12. Zhu X., Sun X., Wang M., Zhang C., Cao Y., Mo G., Liang J., Zhu S. Quantitative assessment of the effects of beta-glucan consumption on serum lipid profile and glucose level in hypercholesterolemic subjects - Nutr. Metab. Cardiovasc. Dis. 2015, Aug., 25(8), 714-723. doi: 10.1016/j.numecd.2015.04.008.
13. Lammert A., Kratzsch J., Selhorst J., Humpert PM, Bierhaus A., Birck R., Kusterer K., Hammes HP Clinical benefit of a short term dietary oatmeal intervention in patients with type 2 diabetes and severe insulin resistance: a pilot study - Exp. Clin. Endocrinol. diabetes. 2008, Feb., 116(2), 132-134.
14. McGeoch SC, Johnstone AM, Lobley GE, Adamson J., Hickson K., Holtrop G., Fyfe C., Clark LF, Pearson DW, Abraham P., Megson IL, MacRury SM A randomized crossover study to assess the effect of an oat-rich diet on glycaemic control, plasma lipids and postprandial glycaemia, inflammation and oxidative stress in Type 2 diabetes - Diabetes. Med. 2013, Nov., 30(11), 1314-1323. doi: 10.1111/dme.12228.
15. Liu B., Lin Q., Yang T., Zeng L., Shi L., Chen Y., Luo F. Oat ß -glucan ameliorates dextran sulfate sodium (DSS)-induced ulcerative colitis in mice - Food Funct. 2015, Nov., 6(11), 34543463. doi: 10.1039/c5fo00563a.
16. Wilczak J., Blaszczyk K., Kamola D., Gajewska M., Harasym JP, Jalosinska M., Gudej S., Suchecka D., Oczkowski M., Gromadzka-Ostrowska J. The effect of low or high molecular weight oat beta -glucans on the inflammatory and oxidative stress status in the colon of rats with LPS-induced enteritis - Food Funct. 2015, Feb., 6(2), 590-603. doi:10.1039/c4fo00638k.
17. You S., Hu X., Zhao Q., Chen X., Xu C. Oat ß -glucan inhibits lipopolysaccharide-induced nonalcoholic steatohepatitis in mice - Food Funct. 2013, Sep., 4(9), 1360-1368. doi: 10.1039/c3fo60081e.
18. Boffetta P., Thies F., Kris-Etherton P. Epidemiological studies of oats consumption and risk of cancer and overall mortality - Br. J. Nutr. 2014, Oct., 112 Suppl 2, S14-8. doi: 10.1017/S0007114514002268.
19. Xu C., Lv J., Lo YM, Cui SW, Hu X., Fan M. Effects of oat P -glucan on endurance exercise and its anti-fatigue properties in trained rats - Carbohydr. Polym. 2013, Feb 15, 92(2), 11591165. doi: 10.1016/j.carbpol.2012.10.023.
20. Anand, C. Effect of Avena sativa on Cigarette Smoking. Nature 233, 496 (1971). doi.org/10.1038/233496a0.
21. Geliebter A., Grillot CL, Aviram-Friedman R., Haq S., Yahav E., Hashim SA Effects of oatmeal and corn flakes cereal breakfasts on satiety, gastric emptying, glucose, and appetite-related hormones - Ann. Nutr. Metab. 2015, 66(2-3), 93-103. doi: 10.1159/000365933.
22. Musa-Veloso K., Fallah S., O'Shea M., Chu Y. Assessment of Intakes and Patterns of Cooked Oatmeal Consumption in the US Using Data from the National Health and Nutrition Examination Surveys - Nutrients. 2016, Aug 17, 8(8). pii: E503. doi: 10.3390/nu8080503.
23. Chang HC, Huang CN, Yeh DM, Wang SJ, Peng CH, Wang CJ Oat prevents obesity and abdominal fat distribution, and improves liver function in humans - Plant. Food Hum. Nutr. 2013, Mar., 68(1), 18-23. doi: 10.1007/s11130-013-0336-2.
24. GOST 21149-93 Oat flakes. Specification (as amended), source
25. Pazyar N, Yaghoobi R, Kazerouni A, Feily A. Oatmeal in dermatology: a brief review. Indian J Dermatol Venereol Leprol. 2012 Mar-Apr;78(2):142-5. doi: 10.4103/0378-6323.93629.
26. Alexandrescu DT, Vaillant JG, Dasanu CA. Effect of treatment with a colloidal oatmeal lotion on the acneiform eruption induced by epidermal growth factor receptor and multiple tyrosine-kinase inhibitors. Clin Exp Dermatol 2007;32: 71-4.
27. Sur R, Nigam A, Grote D, Liebel F, Southall MD. Avenanthramides, polyphenols from oats, exhibit anti-inflammatory and anti-itch activity. Arch Dermatol Res 2008;300: 569-74.
28. Real A., Comino I., de Lorenzo L., Merchán F., Gil-Humanes J., Giménez MJ, López-Casado M.Á., Torres MI, Cebolla A., Sousa C., Barro F., Pistón F. Molecular and immunological characterization of gluten proteins isolated from oat cultivars that differ in toxicity for celiac disease - PLoS. one. 2012, 7(12), e48365. doi: 10.1371/ journal.pone.0048365 .
29. Gatti S., Caporelli N., Galeazzi T., Francavilla R., Barbato M., Roggero P., Malamisura B., Iacono G., Budelli A., Gesuita R., Catassi C., Lionetti E. Oats in the diet of children with celiac disease: preliminary results of a double-blind, randomized, placebo-controlled multicenter Italian study - Nutrients. 2013, Nov 20, 5(11), 4653-4664. doi: 10.3390/nu5114653.
30. Hardy MY, Tye-Din JA, Stewart JA, Schmitz F., Dudek NL, Hanchapola I., Purcell AW, Anderson RP Ingestion of oats and barley in patients with celiac disease mobilizes cross-reactive T cells activated by avenin peptides and immuno- dominant hordein peptides - J. Autoimmun. 2015, Jan., 56, 56-65. doi: 10.1016/j.jaut.2014.10.003.
31. A.A. Lopez-González, F. Grases, P. Roca, B. Mari, M.T. Vicente-Herrero. Phytate (myoinositol hexaphosphate) and risk factors for osteoporosis // Journal of Medicinal Food. - 200812. - T . 11, no . 4. - S. 747-752. - ISSN 1557-7600. - doi:10.1089/jmf.2008.0087.
32. Angel A. López-González, Félix Grases, Nieves Monroy, Bartolome Marí, Ma Teófila Vicente-Herrero. Protective effect of myo-inositol hexaphosphate (phytate) on bone mass loss in postmenopausal women // European Journal of Nutrition. - 2013- 3.- T. 52, no. 2.- P. 717726.- ISSN 1436-6215. - doi:10.1007/s00394-012-0377-6.
33. LH Markiewicz, J. Honke, M. Haros, D. Swi^tecka, B. Wróblewska. Diet shapes the ability of human intestinal microbiota to degrade phytate - in vitro studies ( English ) // Journal of Applied Microbiology. - 2013. - Vol. 115, iss. 1.- P. 247-259. - ISSN 1365-2672. -doi:10.1111/jam.12204.
An extended HTML version of this article is available on the edaplus.info website.
Oatmeal - useful properties, composition and contraindications
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
Yampolsky Aleksey, nutritionist
Journal.edaplus.info - Журнал здорового питания и диетологии E-mail: eliseeva.t@edaplus.info, yampolsky.a@edaplus.info
Received 03.03.2021
Abstract. The article discusses the main properties of oatmeal and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of oatmeal in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of oatmeal on the human body in certain medical conditions and diseases are analyzed separately. Considered scientific basics diets With her application.
