Oatmeal is known for its rich composition, which includes fiber, vitamins, and minerals.
It contains beta-glucans, which help improve digestion and maintain normal cholesterol levels in the blood.
Oatmeal is also rich in magnesium, iron, and zinc.
Nutritional Value
The glycemic index of oatmeal ranges from 55 to 75, depending on its type. For example, the GI of instant oatmeal can reach 75, while whole oatmeal has an index of about 55.
Oatmeal can contain about 389 calories per 100 grams, with approximately 16.9 g of protein, 6.9 g of fat, and 66.3 g of carbohydrates.
Although oatmeal is not an ideal product for a strict keto diet, it can be used in small amounts within more flexible dietary approaches. It’s important to control portion sizes to avoid exceeding the allowable amount of carbohydrates. It is also essential to use whole grains rather than rolled oats.
Nutrients and macronutrient ratios are indicated per 100 g of the dry product. After cooking, the weight of the oatmeal increases by 2-3 times.
Lipid Profile
Oatmeal contains a low amount of fat and is primarily composed of monounsaturated and polyunsaturated fats. The approximate fat content in 100 grams of oatmeal is about 6-7 grams.
- Saturated fats: 1 gram (about 14% of total fat)
- Monounsaturated fats: 1-2 grams (about 14-29% of total fat)
- Polyunsaturated Omega-3 ALA: 0.1-0.3 grams (about 1-4% of total fat)
- Polyunsaturated Omega-6 LA: 1-3 grams (about 14-43% of total fat)
- Trans fats: absent
Interesting Facts About Oatmeal
Historical data suggests that oats were one of the first grains cultivated by humans and have been consumed for over 2000 years.
Great flour alternative. Oatmeal can be ground into flour and used in baking, making it an excellent gluten-free option.
Diversity of types. There are several types of oatmeal, including steel-cut, old-fashioned, and instant, each with its unique properties and cooking methods.
Sports nutrition. Oatmeal is often used by athletes as an energy source before workouts due to its ability to provide lasting satiety.
Cosmetology. Oatmeal is used in cosmetic products and face masks for its moisturizing and soothing properties.
Resistance to diseases. Regular consumption of oatmeal may help strengthen the immune system and improve overall health.
As a protein source. Oatmeal contains plant protein, making it a good choice for vegetarians and vegans.
Ecology. Oats are a sustainable crop that requires fewer resources to grow compared to other grains, making them an environmentally friendly choice.
History. Oats were used not only for food but also as horse feed, making them an important agricultural product in the history of many countries.
As fertilizer. Oatmeal can be used as a natural fertilizer for soil, strengthening its structure and improving fertility.
Medicinal properties. Oatmeal is sometimes used in folk medicine to treat skin diseases and as a calming agent for the nervous system.
