What oats can be processed into a delicious porridge to help lose weight quickly, or as a natural mask to nourish healthy glowing skin? Is oats good for weight loss? If you are a person who pursues a healthy lifestyle, do not hesitate to learn this nutritious food right away!
What is Oatmeal?
Oats is mostly grown in North America and Europe as a whole grain. In terms of nutrition, this is a good source of fiber, especially beta glucan, as well as a number of other important antioxidants, vitamins, and minerals. Furthermore, oats are noted for having a higher protein and fat content than many other cereals. As a result, it is known as the “Queen of Grains.”
Oats have a natural slightly yellowish-white color. The taste of oats is light but fragrant and fleshy. This is a very suitable product for vegetarians to add to their daily breakfast.
Ingredients
According to experts, in 78g dry oats contain 51g carbohydrates, 13g protein, 5g fat, 8g fiber but only 303 calories along with that:
- Manganese: 191% of the Recommended Nutrient Needs
- Phosphorus: 41% of the Recommended Nutrient Needs
- Magnesium: 34% of the recommended nutritional needs
- Copper: 24% of the recommended nutrient requirement
- Iron: 20% of the recommended nutritional needs
- Zinc: 20% of the recommended nutrient requirement
- Folate: 11% of recommended nutrient needs
- Vitamin B1 (thiamin): 39% of the recommended nutrient requirement
- Vitamin B5 (pantothenic acid): 10% of recommended nutrient needs
- Calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
Type of Oats – Is Oats good for weight loss
In addition to the question of what is oats, you will be interested in what kind of oats are good? Is oats good for weight loss? Let’s find out the different types of oats available in the market such as
- Oat groats: After being peeled, whole oats can be processed and used immediately. However, this type is often quite tough and to overcome this drawback you should cook with a lot of water in the ratio of 3 parts water: 1 part oats. The process to produce evenly cooked oats will take about 50 minutes.
- Steel cut oats: This type of oats is chopped from whole oats. When processing, it will not use as much water as whole oats, but it still takes up to 30 minutes to cook.
- Rolled Oats: Compared with the above two types, rolled oats are most often used. Accordingly, chopped oats when steamed and rolled flat will produce rolled oats. Depending on the thickness and size of the seeds, the cooking time will vary. Usually, this type of oats will take about 5 – 15 minutes to cook completely with the ideal ratio of 1 part oats: 2 parts water.
- Instant Oats: Instant Oats are made from rolled oats that are thinly rolled, often with added additives such as salt, sugar or flavoring. This type, just boiled, can be used immediately and used as breakfast.
- Oats: Powdered oats are finely ground from rolled oats. This type of oatmeal is often used to prepare baby powder or make a skin mask.
There are many different types of oats in terms of processing and use purposes for you to choose from. However, any type can bring you a lot of nutritional value and health benefits.
Is oats good for weight loss?
Oats is rich in natural proteins, unsaturated fats, vitamins and other important nutrients, so they have many good health effects. After knowing what oats are, you will be even more surprised with the 6 benefits of oats below.
Lowers cholesterol
Many studies have suggested that oats can lower cholesterol levels, thereby helping to reduce the risk of cardiovascular disease, which is one of the leading causes of death worldwide. This benefit of oats comes from its soluble fiber component beta glucan, which slows the absorption of fat and cholesterol by increasing the viscosity of the food.
Once in the intestines, the beta glucan in oats binds with cholesterol-rich bile acids that the liver produces to aid in digestion. Beta glucan then carries these acids down the digestive tract and out of the body. Normally, bile acids are reabsorbed into the digestive system, but beta glucan inhibits this process, thereby lowering cholesterol levels.
Oats prevent type 2 diabetes
Type 2 diabetes is characterized by unstable blood glucose levels, which is often the result of impaired sensitivity of the hormone insulin. Beta glucan, the type of soluble fiber found in oats, is believed to have a steady effect on blood sugar control.
The amount of beta glucan in oats helps regulate both glucose and insulin levels following carbohydrate-rich meals. In people with type 2 diabetes and severe insulin resistance, a 4-week diet of oatmeal reduced the insulin dose needed to stabilize blood sugar by up to 40%.
According to experts, chopped oats will be a safer choice for people with diabetes, because it is the least processed. While rolled oats have a high glycemic index (GI) and much less fiber because they have been partially cooked.
Is oats good for weight loss? – Yes, it is.
Feeling full plays an important role in energy balance because it prevents you from overeating even though you are not really hungry. Alterations in satiety signaling are linked to obesity and type 2 diabetes. In a study that ranked the satiety effects of 38 popular foods, oats came in at number 3.
The soluble fiber in oats increases satiety by slowing the rate of gastric emptying and stimulating the release of satiety hormones. In particular, oats are low in calories and high in fiber, making them an ideal choice to add to your weight loss menu.
Good for the skin
Oatmeal helps to retain moisture in the skin by forming a coating on the surface of the skin, which greatly improves the condition of dry and rough skin. Ingredients containing flavonoids have the effect of blocking UVA rays, so they can protect the skin under the influence of the sun.
Beauty products made from oats are often called “colloidal oatmeal”. Oats have long been used to treat itching and irritation in many skin conditions, such as eczema.
The effect of oats on celiac patients – Is oats good for weight loss?
A gluten-free diet is the only solution for celiac patients. Oats are gluten-free but contain a similar protein called avenin.
Clinical studies indicate that most people with celiac disease can consume oats without causing any symptoms. Oats have been shown to enhance the nutritional value of a gluten-free diet, including increasing both mineral and fiber intake.
Oats can still be contaminated with wheat, so people with celiac disease should only eat oats that have been certified gluten-free.
Relieves Constipation
Studies show that the fiber-rich components of oats are effective in reducing constipation symptoms quickly. People with frequent constipation will make bowel movements difficult, irregular or painful. At that time, the soluble fiber in the oatmeal will make the stool softer and easier to pass.
In addition to oats, you can rely on some foods that help treat constipation naturally such as avocados, apples, bananas, cauliflower, sweet potatoes, honey …
How to make an oat mask
Once you know what oats is and is oats good for weight loss, you should find ways to utilize them. Due to its soothing and emollient properties, it is the ideal ingredient to add to your daily skincare routine. Combined with lactic acid in milk, this mixture will help clean the skin, effectively removing dead skin cells.
Oatmeal mask recipe combined with other natural ingredients can help beautify skin, cure acne and make skin whiter.
Oatmeal and yogurt mask
Oatmeal helps to significantly remove dirt in the pores. Meanwhile, the lactic acid component in sugar-free yogurt has the effect of reducing sebum, antibacterial, cleaning pores and whitening skin effectively.
Ingredients to be prepared
- Rolled oats
- Yogurt without sugar
Doing
- Put 1 tablespoon of rolled oats in a large bowl, add 2 tablespoons of milk and mix well until you have a smooth mixture.
- Wash the face and neck area with warm water and cleanser to remove makeup and open pores.
- Then, apply the mixture on your face and massage gently, leave for about 20 minutes and then rinse with water.
Oats and almond oil mask
If your skin is dry then this oat face mask will be essential to help you regain vitality. Thanks to the moisturizing ingredients in oats and almonds, the skin will quickly recover.
Ingredients
- Oatmeal
- Almond oil
- Banana
- honey
- Egg
Doing
- Add 3 tablespoons of oatmeal and mix it with 125ml of boiling water.
- Then, add a tablespoon of honey and an egg and continue to beat until smooth.
- Mash 1/2 banana and then add it to the mixture, add the almond oil and set aside.
- After washing your face with warm water, apply the mask evenly on your skin and gently massage the entire face and neck area.
Oats and egg white mask
Oatmeal mask for acne with egg white is a perfect choice for you. Oat saponins help to gently cleanse the skin, while acetamide fights inflammation and soothes the skin. Egg white is one of the natural skin conditioners, helping to bring back bright and smooth skin.
Ingredients to be prepared
- Oatmeal
- Egg-white
Doing
- Beat the egg whites and add 1 tablespoon of oatmeal until you get a smooth mixture.
- Apply the mixture on your face and let it sit for about 15-20 minutes
- Then rinse with warm water.
Oatmeal mask with banana
Bananas contain powerful antioxidants and are highly moisturizing, so they are considered a beneficial warrior for women’s skin. Meanwhile, oats work to whiten skin, fade dark spots, restore sunburn. This combination is very suitable for those who have dark spots or tanned skin.
Ingredients
- 1 ripe banana
- 2 tablespoons oatmeal
Doing
- Put the banana in a clean bowl with the oatmeal and mash it, forming a paste.
- After that, wash your face clean, while the skin is still damp and wet, take the mask and apply it on your face.
- Combine gentle facial massage in a spiral direction to stimulate blood flow, enhancing the effectiveness of the mixture.
- Let your face relax for about 20-30 minutes and then wash your face with warm water.
- You should apply banana and oatmeal mask regularly 2-3 times / week at night before going to bed to see improved skin.
Oatmeal dishes good for health
After learning what oats are, you already know oats have a lot of amazing beauty benefits. Not only that, you can also prepare many delicious and healthy dishes for the whole family. Let’s learn the dishes made from oats below
How to make oat milk
Oat milk is an ideal choice for people with special diets. This is a dish that provides essential nutrition for people with diabetes, people with cow’s milk allergy, people who abstain from eating a lot of butter, sugar, etc.
Ingredients
- 100g oats
- 1 liter of filtered water
- 100g powdered sugar
- Honey
Doing
- Step 1: Soak the oats in water until they are mushy, then drain the water. Then, in a blender, combine the oats, water, and powdered sugar and blend until smooth.
- Step 2: Drain and wash the filtered and drained crushed oats. Next, return the filtered portion to the blender, add 500ml of water, and re-grind. If desired, a little honey can be added to enhance the flavor.
- Step 3: Finally, pour the mixture into a jar, cover it, and store it in the refrigerator for 2-3 days before using it. Before using, give the bottle a good shake to ensure that the oatmeal does not settle to the bottom.
How to cook oat porridge
If the normal porridge will take a long time to prepare because the rice is quite long, then oatmeal will be the choice that you should give priority to. You can make a delicious and nutritious oatmeal porridge for the whole family according to the following instructions.
Ingredients
- 250g rolled oats
- 700ml milk
- 1 onion chopped
- 450g peeled shrimp
- 1 teaspoon butter
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
Doing
- Step 1: Put the milk in the pan and bring to a boil, then add the oatmeal and let it simmer for about 10 minutes. Remember to stir often to make the dough smoother.
- Step 2: Heat the olive oil and butter and then add the onions and shrimp and stir-fry. Add a little salt to taste and cook for another 5 minutes.
- Step 3: Pour the stir-fried mixture into the oat pan and continue to cook for about 10-15 minutes, then you can turn off the stove and enjoy the delicious and nutritious oat porridge. In addition to shrimp, you can also cook oatmeal with some other ingredients such as lotus seeds and oysters, shrimp and corn kernels, eggs and carrots, fish and vegetables…
07 things about Oats you shouldn’t miss
1. Different types of oats have the same nutritional content.
2. They can cause meat to expand.
3. They are a nutritious alternative to breadcrumbs.
4. They do not contain gluten.
Oats can still be contaminated with wheat, so people with celiac disease should only eat oats that have been certified gluten-free.
5. You can grind them into powder
5. Oats goes well with smoothies.
6. You don’t have to cook them.
You should not eat raw oats too much because it can increase the risk of abdominal pain, bloating, and indigestion.
Above are some ways to beautify as well as prepare dishes from oats. Through this, you have answered the question of what oats is and the great benefits of oats. Besides, you also know that is oats good for weight loss. Take advantage of the benefits of oats by cooking in the kitchen or making a mask at home, friends! In the next post, we will learn the TOP ways to lose weight from oats in the daily menu
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