What Is Oatmeal? Benefits, Nutrition Facts and Side Effects

by Abbas Jahangir · August 31, 2021

The oat plant, which has been consumed both nutritionally and therapeutically since the middle ages, is recommended by nutritionists as it is a high protein diet food today, when obesity causes serious health problems.

While oat is a food that can be consumed in different ways; It greatly increases the importance of this grain with its easy availability.

What Is Oatmeal?

Oat, which is grown for its abundant starchy grains, is an agricultural plant mostly used as animal feed. The plant, which has scattered spikes in the form of clusters, has many varieties according to climatic conditions.
Oats, which contains the highest amount of soluble fiber among all grains with its vitamin, mineral, protein and starch ratio, is recommended as the most ideal food for breakfast.
It is considered indispensable for diet lists, as it provides saturation twice as fast and creates a feeling of satiety for a longer time.
While it causes you to get the right and sufficient energy easily with its high protein content, it regulates your stomach and intestinal digestion in the healthiest way possible with its dense fiber content.
In addition to the feeling of freshness that will be brought by a diet with less fat and more intense protein, you can feel that you get the reward of your diet in the fastest way with the feeling of lightness that will be added by faster digestion.
If you are wondering how to make oatmeal, whether oatmeal can be eaten raw, let’s underline that you should keep it in water or milk for at least 1 hour.
If possible, you can do this waiting for 1 night.
This will make it easier for you to digest the oats. Oatmeal, which is consumed immediately, can force digestion and cannot fully reveal its benefits.

What Are the Benefits of Oatmeal?

It has a large therapeutic effect on nutritional disorders, digestive system diseases, and muscle weakness due to malnutrition.
The soluble fiber sources in it hold on to the fats in the digestive tract and ensure that the excess fat is excreted through the stool. It is the biggest helper of diets as it easily removes excess fat from the body.
The fact that it facilitates the excretion of fats helps you reach or maintain a healthy weight, and plays a major role in protecting your cardiovascular health by preventing the rise of bad cholesterol.
Thanks to the dense fibers in its content, it is a suitable food for insulin resistance and diabetes patients as it balances blood sugar.
Oats contain a large amount of melatonin, which prevents insomnia and improves sleep quality. Oat seeds, which you will consume in the evenings with yogurt, allow you to spend the night sleep in the most efficient way, while providing the protein support required for your muscles to a large extent.
With this feature, oatmeal is a nutritious and good sleep-supporting option for dinner.
With the herbal lignans in it, it has a protective effect on breast and other hormone-related cancer types and reduces the risk of developing these diseases. According to studies, oat consumption reduces the risk of breast cancer, especially in premenopausal women, by 52%.
Oat food, which is very rich in vitamins and minerals, will quickly show positive effects on the skin; It also reduces the problems that occur in the scalp. It is used to help reduce the complaints that occur, especially in diseases that cause itching and rash on the skin.
The benefits of oatmeal for the skin are manifested not only when consumed as food, but also when applied as a mask. Oatmeal skin mask cleans the skin especially with its exfoliating effect.
Oatmeal is also a suitable food for the baby after 6 months, but the consistency must be made quite fluid so that the baby can consume it easily. Oat-fruit purees can be preferred during the baby’s accustoming phase to food after milk.

Oatmeal Nutrition Facts

100 grams of raw oats 63.29 gr. carbohydrates, 12.53 g. protein, 7 g. oil, 5.43 g. fiber, 7 mg of sodium, 348 mg of potassium, 54 mg of calcium and 4.61 mg of iron.
In cooked form, 12 gr. carbohydrates, 2.54 g. protein, 1.52 g. oil, 1.7 g. fiber, 4 mg of sodium, 70 mg of potassium, 9 mg of calcium and 0.9 mg of iron.
Oatmeal is rich in protein and carbohydrates, as well as the minerals iron, manganese, zinc, magnesium and selenium.
As a vitamin, oat, which is a good source of vitamin E, thiamine, niacin, riboflavin, folate and other B group vitamins, can be consumed as a supplement in the treatment of vitamin and mineral deficiencies.

Does Oatmeal Calories Make You Gain Weight?

Oatmeal, which has about 370 calories in 100 grams, does not have a weight-gaining effect because it provides a large part of these calories as protein and carbohydrates.
It is a type of cereal that can be preferred by people who want to lose weight, as it contains only 7 percent fat and thanks to the fibers it contains, it allows excess fat to be thrown out of the body.
It only measures 110 calories when consumed as a medium serving (3-4 tablespoons).
This food, which can be consumed easily by anyone who wants to lose weight and thinks whether oatmeal will make you lose weight, allows you to burn even a small amount of calories very quickly, while it is a food that you can consume without calculating calories with its satisfying and satiating effect.

Is Oatmeal Weakening?

Oat grain, which has countless effects on the digestive system, keeps the excess fat taken into the digestive tract with its dense soluble fiber structure and ensures that it is removed from the body.
Oat, which has been consumed for centuries for different purposes with its therapeutic effects, is also extremely beneficial in terms of calories, and has become a food preferred by those who want to lose weight with the obesity problem that has become widespread in recent years.
It is recommended to consume oats, especially in the morning, which is known to help solve weight problems with its low fat, high protein content and fat-retaining properties.
Although it is low in calories, it is rich in carbohydrates and protein, which will allow you to easily meet your energy needs during the day, and when consumed as a snack between meals, it also prevents sudden sweet crises.

Harms and Side Effects of Oats

Oat grain, which is described as a miraculous grain by nutrition science, which continues its development rapidly today, has no known side effects other than excessive consumption.
It is a valuable food that you can benefit from without worrying about the damage of oats, which is consumed at a maximum of 50 g every day.
With regular consumption, you can easily benefit from many benefits of oats such as weight control, muscle development, protection of cardiovascular health.
Since the benefits of oat flour are at least as much as oatmeal, you can make your consumption preference for porridge or oat bread made with oat flour.
In addition, oat bran can be preferred in the production of pastries, since it is slightly lower in calories than other oat varieties.
Oatmeal also has a certain lifespan.
If you are wondering if oatmeal spoils and how long it stays fresh, the answer to this question depends on the storage conditions.
Oatmeal stored in a glass jar in the refrigerator stays fresh for up to 6 months. At room temperature, this period is reduced to 3 months.