oatmeal benefits and disadvantages

This is shahab in charge of the blog.

Did you know that oatmeal is all the rage?

Oatmeal has been attracting attention as a nutrient-rich, low-calorie food as people become more health-conscious due to the prolonged corona crisis. Transformation" became a hot topic and its popularity caught fire. So this time I will introduce the popular "oatmeal".

[ What is oatmeal ]

Oatmeal is a processed food that is made by threshing oats and making it easier to cook. Because it is processed with the outer skin left on without polishing, it is attracting attention as a nutritious food.

[Types and characteristics of oatmeal]

The name and characteristics change depending on how the oats are refined. For that reason, the texture, taste, and cooking time differ depending on the type, so it is necessary to check carefully when purchasing. Here are some types of oatmeal that are commonly sold and their characteristics.

*rolled oats

It is made by steaming threshed oats, flattening them with a roller, and drying them.

The grains are large and less sticky, so it is easy to feel full and the cooking time is relatively short.

* Quick Oats

A finer version of rolled oats.

Compared to rolled oats, the water permeates faster, so it can be cooked in a shorter time, but it has a slightly stickier and softer texture.

* instant oats ,

Rolled oats that have been cooked once and dried.

There is also a seasoned type, and it is easy to eat as it is without heating. However, when heated, the stickiness is so strong that you can hardly feel the texture.

* Steel Cut Oats

2 to 3 portions of threshed oats per grain.

It needs to be simmered for about 30 minutes, but you can enjoy its chewy texture and fragrant flavor. It is also the most nutritious of all oatmeal.

[What is popular rice]

Water (50ml) is added to oatmeal (30g), heated in a microwave oven (500w for 1 minute) and mixed to change the texture to rice. It has become popular as a substitute food for rice among people on a diet, and now various ways to eat it, such as rice balls and fried rice, are introduced in various media.

oatmeal benefits and disadvantages

 [Comparison of nutritional components]

 *Compare the nutritional components of 30 g of oatmeal (before adding water) and 150 g of rice (1 bowl of rice).

 energy protein Lipid carbohydrate Dietary fiber calcium iron 

oatmeal 105㎉ 4.1g 1.7g 20.7g 2.8g 14mg 1.2mg
cooked rice 234㎉ 3.8g 0.5g 55.7g 2.3g 4.5mg 0.2mg

 Reference source: Standard Tables of Food Composition in Japan 2020

Compared to rice, oatmeal contains more dietary fiber and minerals such as calcium and iron. In addition, it is rich in B vitamins, which are essential nutrients for metabolism and energy production in the body.

 

By incorporating oatmeal into your daily diet, you can expect various effects such as dieting and nutritional supplementation, but if you eat only oatmeal, your nutritional balance will collapse. Be sure to incorporate side dishes (main dish and side dish) with oatmeal, or add ingredients to oatmeal and eat.