• Oats are an optimal choice for breakfast, being rich in nutrients, vitamins and minerals.
Healthy eating has recently become a trend adopted by most consumers. A correct nutritional intake supports a balanced physical and mental state and provides the necessary energy to carry out daily activities. Oats belong to the category of whole foods, providing most of the nutrients needed for an optimal diet.
Oats, or Avena sativa, is a grain common to Europe, North America and Canada. In terms of its cultivation, oats rank 5th in the world after wheat, barley, corn, triticale, 10% of oat production being used to obtain food products. Oats are an excellent source of vitamins, especially those of group B and those soluble in fats: A, D, E and K. It is worth noting the high content of vitamins B1, B2, B3 and B6. Another important vitamin in the composition of oats is vitamin E, extremely valuable due to its strong antioxidant properties.
Oats are also a source of valuable minerals for the body, such as: magnesium, iron, manganese, potassium, calcium, copper, zinc or phosphorus. In addition, this cereal is low in sodium, an important support for people struggling with cardiovascular disease.
From a health point of view, the high dietary fiber content deserves attention, and especially the fact that they are soluble fibers, a great nutritional plus, as they support the proper functioning of the digestive tract. Oats also help to maintain a normal weight, being rich in beta-glucan, a fiber that significantly reduces appetite.
The high fiber content of oats also helps balance blood glucose levels by lowering the glycemic index. This further reduces the level of "bad cholesterol".
Nutritional profile of oats
Oats are consumed in the form of semolina, flour or oat flakes in whole grain products, breakfast cereals, baby food (reduces the risk of asthma in children), bread, pasta, biscuits, etc. Oats also make a plant-based alternative to regular milk.
A cup of about 81 grams of oats contains the following:
• Calories: 307;
• Water: 8,7 grams;
• Protein: 10,7 grams;
• Carbohydrates: 54,8 grams;
• Sugars: 0,8 grams;
• Fibers: 8,1 grams;
• Fat: 5,3 grams.
Oatmeal
As an alternative to wheat flour, for those suffering from gluten intolerance or celiac disease, oat flour can be used successfully. This can be purchased in specialty stores, or it can be obtained very easily by grinding oatmeal until they become a fine powder.
We must keep in mind that oat flour does not have the same properties as wheat flour, so it is necessary to supplement leavening agents, so that bakery and pastry products can rise properly.
With a subtle nutty flavor, it gives dishes a unique and crunchy texture. Although it requires some adjustments, due to the lack of gluten in the composition, oat flour can be used in most recipes that call for regular flour, such as recipes for cookies, bread, muffins or pancakes.
Article written by Gabriela Dan, Editor of Arta Albă
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