Oatmeal porridge is a creamy preparation that can be done with oats in the form of flakes, bran or flour, as well as milk, water or vegetable drink.
The benefits of oatmeal to health oats include helping to gain muscle mass, favoring weight loss, improving bowel function, and decreasing the risk of cardiovascular disease.
These benefits are possible because oatmeal contains good amounts of nutrients such as fiber, proteins, as well as minerals such as calcium and phosphorus.
Also read: 8 benefits of oats and how to consume (with recipes)
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Benefits of Oatmeal porridge
The main benefits of oatmeal are:
1. Help gain muscle mass
Oatmeal porridge helps in gain muscle mass because it contains good amounts of protein, especially when prepared with soy milk or vegetable drink, for example.
In addition, carbohydrates in oats are an important source of energy for muscles during training and muscle recovery.
Also read: 16 best foods to gain muscle mass
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2. Favor weight loss
The fibers, present in oat porridge, extend the digestion of food. Thus, oat porridge increases satiety helping to reduce food intake and favoring weight loss.
However, to help with weight loss, oatmeal porridge should be included in a healthy diet and regular physical activity practices.
Also read: Get fat or lose weight? (and other common doubts)
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3. Improve the functioning of the intestine
Oat porridge improves bowel function because it contains insoluble and soluble fibers that increase volume and soften the feces, and stimulate the natural movements of the gut.
In addition, oats is a prebiotic food, serving as food for the beneficial bacteria of the gut, helping to maintain intestinal health.
4. Help avoid diabetes
Because it has good fiber amounts, oat porridge decreases glucose absorption speed, balancing blood sugar levels and thus helping to avoid insulin and diabetes resistance.
5. Decrease the risk of heart disease
Oatmeal is rich in betaglucana, a type of soluble fiber that decreases the absorption of fat in the gut, thus balancing total and “bad” cholesterol levels, LDL, in the blood.
Therefore, oat porridge helps to decrease the risk of cardiovascular disease such as infarction, atherosclerosis and stroke.
6. Improve mood
Due to the presence of great amounts of tryptophan, an amino acid that participates in the production of the serotonin neurotransmitter, oat porridge helps improve mood and sleep.
Also read: 12 foods rich in tryptophan
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7. Maintain bone health
Because it contains calcium and phosphorus, especially in versions prepared with milk or vegetable beverages, oat porridge helps maintain bone health.
This is because these minerals are fundamental to maintaining strong, resistant and healthy bones, preventing falls, fractures, osteopenia and osteoporosis.
Porridge of fattening oats?
Oatmeal porridge, when consumed in moderate quantities and associated with healthy eating and regular physical activity practices, does not get fat.
However, when oatmeal is consumed in large quantities, used in preparations with a lot of fat or sugar, or when it is associated with a diet with many calories, it can get fat.
This is because no food, in isolation, is able to put on weight or lose weight. To lose weight, you need to spend more calories than you consume. Already to put on weight you need to consume more calories than spend.
HOW TO MAKE OATS
To make simple oat porridge, just put 2 tablespoons of oats in a pan and 1 cup of milk, water or vegetable drink, mix well and bring to low heat, stirring until thickened.
Transfer the porridge to a plate, wait for warm and consume. If desired, it can be sprinkled cinnamon powder.
You can do oatmeal porridge with oatmeal, oatmeal or flake oatmeal.
Oatmeal porridge can be consumed daily and at any time, before or after training or meals such as breakfast or snacks, for example.
Oatmeal Calories
The following table contains calories and other nutritional information in every 100 g of sugar -free oatmeal with milk and water:
It is important to remember that to get all the benefits of oatmeal porridge, this foods should be part of a healthy diet, associated with regular exercise practices.
Oatmeal porridge recipes
Some healthy oat porridge recipes are:
1. Oatmeal porridge with banana
Ingredients:
- 1 cup (tea) of whole milk or vegetable drink;
- 1 medium banana;
- 2 tablespoons of flake oats;
- Cinnamon powder to taste;
- 1 teaspoon honey.
Preparation mode:
Cut the banana into slices and set aside. In a pan put the milk, or vegetable drink, and the oats, and bring to low heat, stirring until thickened.
Add the banana slices to the porridge and mix a little more. Turn off the fire, transfer the porridge to a plate, sprinkle with the cinnamon and serve.
2.
Ingredients:
- 2 tablespoons of oat bran;
- 1 cup of skim milk;
- Cinnamon powder to taste.
Preparation mode:
In a pan, put the oat bran and milk, mixing well. Bring to medium heat and stir well until you reach the desired point.
Transfer the porridge to a plate, sprinkle with the cinnamon and serve still warm.
3. Oatmeal porridge with whey
Ingredients:
- 2 tablespoons of flake oats;
- 1 cup (tea) of milk or vegetable drink;
- 1 dose de whey protein.
Preparation mode:
Put the milk or vegetable drink and oats in a pan and bring to low heat. Always mix and well until thickened.
Turn off the fire, add the whey protein, mixing well until it incorporates with porridge. Transfer to a plate or bowl and consume next.
4. Oatmeal porridge with powdered milk
Ingredients:
- 1 cup of water;
- 2 tablespoons of full milk powder;
- 2 tablespoons of flake oats;
- Cinnamon powder to taste.
Preparation mode:
In a small pan, put all ingredients except the cinnamon powder, mixing well.
Bring to low heat to cook, stirring well until thickened. Turn off the fire, transfer the porridge to a plate, sprinkle with cinnamon powder and serve.
Common doubts about oat porridge
Some common doubts about oat porridge are:
1. Oatmeal porridge releases the intestine?
Oatmeal porridge can release the gut, as oats contain good amounts of soluble fibers, which increase stool hydration facilitating evacuation.
However, to release the gut, oatmeal should be consumed within healthy eating and good water intake throughout the day.
Also read: Oats hold or loose the intestine?
tuasaude.com/medico-responde/aveia-prende-ou-solta-o-intestino
2. Oatmeal porridge gets fat at night?
Generally speaking, oat porridge usually does not get fat at night.
This is because, to put on weight, it is necessary to increase the intake of calories consumed during the day and decrease the spending of calories.
3. Can diabetic can eat oatmeal at night?
Yes, the diabetic can eat porridge at night. However, porridge should be prepared with healthy ingredients and the quantity controlled, due to the amount of carbohydrates, according to the nutritionist’s orientation.
Also read: Oatmeal porridge recipe for diabetes
tuasaude.com/receita-de-mingau-de-aveia-para-diabetes
4. Is oat porridge good for diarrhea?
Because it is rich in insoluble fibers, oat porridge is not good for diarrhea. This is because this type of fiber increases the hydration of stool and may increase the frequency of evacuations.
Also read: What to eat for diarrhea: 9 best foods (and what to avoid)
tuasaude.com/o-que-comer-na-diarreia
Source: www.tuasaude.com