Oatmeal is considered the most traditional breakfast dish. After all, it charges you with energy for the whole day, gives you vigor and makes you feel full. It is consumed not only in England; it is in great demand almost all over the world. It contains a large amount of useful vitamins and minerals that the human body needs so much. In this article we will look at the calorie content of dry oatmeal.

Useful properties of oatmeal

This cereal is not only the healthiest, but also one of the components of dietary dishes. It can be prepared with either water or milk. Oatmeal is made from oats, which can be considered a young crop.

To obtain oat flakes, it is customary to first grind them, and only then flatten them. Then the resulting product is squeezed out of the oil, and everything that comes out is subjected to heat treatment.

After all these procedures, oatmeal turns out fragrant and crispy. The difference between the grains themselves and the flakes is insignificant. It is from grains that oatmeal and bran are usually made.

Porridge is useful not only for children, but also for adults. It contains a fairly large amount of vegetable protein, which is the one that provides the greatest energy value.

Dry oatmeal calories

Regardless of whether the porridge is prepared with milk or water, it will still be very nutritious and tasty. All cereals contain quite a lot of carbohydrates. The calorie content of dry oatmeal per 100 grams is approximately 345 Kcal.

Dry porridge may differ from cooked porridge in the content of nutrients. The following are the elements that change their percentage in the composition after cooking:

Squirrels. In dry cereals their content is 15.3%, and in the form of porridge - 12.3%.
Fats. In dry - 6%, in porridge - 6.11%.
Carbohydrates. In dry - 78.8%, in porridge - 59.5%.

All grains change their shape and increase in size during cooking. That is why the energy value changes, it becomes a little lower. Now let’s look at the calorie content of dry oatmeal, depending on the method of its preparation.

You can find both instant and regular oatmeal on sale. But more often than not, people prefer instant oats. This reduces cooking time. However, it becomes less useful, but more on that later.

Calorie content of oatmeal porridge

The calorie content of dry oatmeal is quite different from porridge that was boiled in water. Thus, 100 grams of cooked cereal is 88 calories.

Some manufacturers have come up with instant oatmeal porridge, to which various dried fruits and berries are added. If you pour boiling water over such porridge and then eat it, your body will receive 350 Kcal. But if you are watching your figure, then it is better to refuse such porridge.

The calorie content of dry oatmeal is also quite different from porridge cooked in water. It has a little more calories than cooked in water. It is 105 Kcal per 100 grams of finished product.

It is thanks to this porridge that your body is saturated with complex carbohydrates. They help process glucose. If you add various dried fruits to porridge cooked with milk, then it will contain much more useful substances. During the season, the addition of berries and fruits, which contain a lot of useful substances, is welcome.

Oatmeal for weight loss

The high calorie content of dry oatmeal cannot in any way affect the figure, since when it is processed it decreases several times.

Its peculiarity can be considered that it is quickly absorbed by the body, and complex carbohydrates help preserve the energy that was obtained from the porridge itself. If you include porridge in your daily diet, it will help normalize digestion, making the entire process of losing weight much simpler and easier.

Storing oatmeal

Of all the oatmeal that is on sale, the healthiest are considered to be those that need to be cooked for about 15 minutes. In this case, industrial processing is reduced to a minimum, which makes it possible to preserve as much as possible all the beneficial properties.

If you buy oatmeal by weight or in transparent packaging, then you need to be able to evaluate it according to some criteria. That is, all the flakes must be intact and there should be no sediment in the form of flour at the bottom.

It is recommended to store oatmeal in a glass container; if not, then at least in paper or cardboard. It usually has a shelf life of six months, so be sure to check the production dates before purchasing.

Conclusion

Oatmeal is one of the most healthy cereals that the human body needs for normal functioning.

This article discusses the issue of calorie content of dry oatmeal per 100 grams. As we have established, it is quite large, but if you are not a raw foodist and do not consume it in dry form, then by cooking the porridge, you can reduce the number of calories, which does not in any way reduce its usefulness.

Cereals rich in vitamins and minerals such as: vitamin B1 - 39.3%, magnesium - 32.5%, phosphorus - 53.8%, iron - 32.2%, zinc - 35.8%

What are the benefits of oatmeal?

Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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Oats have long been recognized as a storehouse of substances that provide energy and benefits to the body. In some countries, such as the UK, eating oats in the morning has become a tradition. In our country, oatmeal is enjoyed by both children and adults, especially when a person is concerned about his health.

What it is?

As a rule, oat flakes have a light brown or golden hue with darkish veins, a ribbed or smoothed surface and a pleasant cereal aroma. The product differs in the degree of purification, steaming time and thickness. Moreover, the thinner the flakes, the less time is spent on their preparation. But much less substances that benefit our body can be preserved in thin flakes than in dense flakes.

Oat flakes are made from pre-steamed oat grains, which are flattened with the destruction of the core structure and partial preservation of the shell layer. The production of cereals begins with the collection of grain, its drying and cleaning. After this, the raw material is subjected to mechanical grinding and steaming. At this moment, the grain softens, thanks to which it is possible to reduce the time spent on manufacturing the finished product. Then rolling is carried out, increasing the specific surface of the grain.

Kinds

According to GOST 21949-93, all oat flakes, taking into account the peculiarities of grain processing, are divided into several names: “Hercules”, petal and “Extra”.

“Hercules” and petal oat flakes are made from premium grade oatmeal.

“Hercules” has a smooth texture and is cooked slowly in the microwave. It takes time to bring them to full readiness. In addition, the grains undergo preliminary steam treatment. One of the varieties of Hercules flakes is considered to be flakes made from rolled cereal, which passes through grooved rollers that form a pattern on the surface. Their cooking time is an order of magnitude shorter than that of ordinary rolled oats.

Petal oat flakes are made using a method that is in many ways similar to rolled oats, but the grains are subject to additional processing. As a result, they are lighter, thinner and contain less husk (flower film), which spoils the taste of the finished product and is considered an irritant in the presence of certain diseases.

To produce the “Extra” brand, first-class oats are taken. “Extra” is divided into several subtypes based on the time spent on their preparation.

№1 – from whole oatmeal. They are larger in size and have a higher fiber content.
№2 – from cut grains, resulting in small flakes.
№3 – instant cereal made from crushed grains. They have the smallest size and are more often used in children's diets.

Composition and calorie content

If you delve into the composition of oat grains and calculate their calorie content, it is easy to understand why oats are rightfully considered one of the most unique grains. Its shell and inner part contain a huge amount of nutrients that have a positive effect on the organs and systems of the human body. The calorie content of dry oat flakes is approximately on the same level as other cereals, and is equal to 305-366 calories per 100 grams. Slight deviations in calorie content are allowed.

It is worth noting that the same volume of oatmeal in water contains 88 kilocalories, milk porridge - 102 kilocalories, whole grain porridge - 108 kcal.

Cereals are most often boiled immediately before eating, and it is convenient to measure them in tablespoons or large spoons. Since approximately 14-15 g of product is placed in one spoon, we can assume that the calorie content will be 50-55 kcal.

Oatmeal consists of carbohydrates, proteins and fats. The bulk comes from carbohydrates - they contain about 65 grams, proteins and fats - 11 and 6 grams, respectively. The flakes also contain water - about 12 grams, and dietary fiber - 6 grams.

As you know, oats are a fortified cereal. The natural formula of the cereal contains:

nicotinic acid (PP);
tocopherol (E);
biotin (H);
vitamin group B: folic acid (B9), pyridoxine (B6), riboflavin (B2), thiamine (B1).

Also, micro- and macroelements that make up an integral part of oatmeal are of great benefit to humans.

These include the following components:

silicon;
potassium;
phosphorus;
magnesium;
calcium;
chlorine;
sulfur;
sodium;
iron;
manganese;
zinc;
copper;
fluorine;
vanadium;
molybdenum;
selenium;
chromium;
cobalt;

How are they useful?

Oatmeal porridge is one of the best options for an early meal. Its beneficial properties can be described endlessly.

Hercules porridge has a positive effect on the emotional state, improves mood, while improving the functioning of the intestinal tract and generously providing the body with vitamins.
Eating meals with cereal relieves hunger for a long time and is easily digestible.
Thanks to daily consumption of porridge, it is easy to cope with constipation and bowel disorders.
Due to the presence of mineral substances such as calcium and magnesium in grains, the functioning of the cardiovascular system improves and the blood is cleansed of cholesterol. It is recommended to include flakes in your menu for people who are predisposed to heart attacks and strokes.
Oatmeal is an excellent helper for normalizing sugar. Minimally processed porridge is good for diabetics. She has a GI of 40-50. In quickly cooked cereals, this indicator of the effect of carbohydrates on changes in glucose is 66, so it is better to avoid eating them in this case.
Thanks to the varied vitamin and mineral selection in the flakes, the body's protective properties are enhanced. It is especially recommended to eat the product in winter. It should also be present in the diet of people suffering from low immunity.
Oatmeal porridge is actively used in baby food, and a special porridge adapted for the children's digestive system is often recommended by pediatricians as a first complementary food, especially if there is insufficient weight gain.

Promotes rapid recovery from illness and recovery in the postoperative period. Largely due to its food ease.
Oatmeal is often recommended for people who are overweight. Weight loss occurs due to the activation of metabolic processes. Oats are present in many diets - both therapeutic and preventive, and aimed at losing weight.
Dishes made from cereals that do not require cooking retain more nutrients.
Folic acid contained in flakes is indicated for all pregnant women. She takes an important part in the formation of the fetus.

When are they harmful?

Despite the impressive number of useful indicators of oatmeal, There are also restrictions on their consumption.

One of them is poor tolerance to cereals. It is otherwise called celiac disease. This happens when the body simply does not accept oatmeal - digestive processes are disrupted and allergic reactions begin.
It is not recommended to indulge in porridge if you have diarrhea. The product weakens the intestines, causing them to work faster, and in case of diarrhea this is completely unnecessary.
You shouldn't replace every meal with cereal. Undoubtedly, this is a healthy product, but if you eat it with sugar, cream, full-fat milk, salt, then the extra centimeters on your waist will not take long to appear.
Experts also warn about the dangers of excessive consumption of porridge, since there is a risk of washing away calcium, and at the same time there is a violation of the absorption of vitamin D. With a prolonged absence or deficiency of these elements, there is a high probability of developing osteoporosis and there is a risk of other bone diseases.

What's the best way to use it?

The flakes can be boiled in water or milk, poured with kefir, made into whole grain baked goods, or prepared into jelly or oat milk. Some varieties of cereals are also good because they can be cooked without any problems both on a regular kitchen stove and in the microwave. In the diet, oat bars are eaten during snacks.

Oatmeal in water is considered a healthier food than in milk, as it is easier for the body to digest.

If your goal is proper nutrition, it would be more advisable to give up granulated sugar; adding raisins or other dried fruits can replace it. Also, the finished product can be sweetened with natural honey, which will increase the nutritional value of the food. It is necessary to remember that the effect of high temperatures (over 60 degrees) on honey is extremely undesirable, and it is better to wait until the porridge has cooled a little. If you are not a fan of sweet cereals, you can add a little salt to it.

Oatmeal in the form of muesli can be obtained by soaking it in milk or kefir overnight. In the morning, if desired, add nuts, seeds, dried fruits, fresh frozen peaches, currants, blackberries and other berries to the muesli. The result is not only a very healthy, but also an incredibly tasty dish. In addition, such muesli is much healthier than a ready-made store-bought mixture containing sugar and various flavoring additives.

Oatmeal cookies have been familiar to many since childhood. It’s much more pleasant to cook it yourself by adding eggs, honey, and butter according to the recipe. Oatmeal baked goods can be safely added to the list of dishes that meet the rules of a rational menu.

Oatmeal jelly is easy to make, and all the useful elements remain in the finished product. According to the classic recipe, it is prepared on a water basis with minimal addition of additional ingredients. Sometimes it takes several days to receive it. You can also make oatmeal jelly with milk. Kefir and a small piece of bread are added to the fermentation mixture.

Making oat milk from cereal is quite easy. To prepare this drink, you need to take 100 grams of Hercules flakes and pour 1 liter of cold boiled water. After 8-12 hours, the water-hercules mixture must be whipped with a blender, and you can drink it.

Oat milk is an excellent alternative to cow's milk, especially if you are intolerant to the proteins that make up cow's milk.

An overview of oatmeal can be seen in the following video.

The healing properties of oats were known at the dawn of medicine. Hippocrates recommended drinking oatmeal broth for general health. True, modern people are more accustomed to eating oatmeal rather than whole grain cereals. They cook much faster and are included in many popular dishes. In this article we will tell you how oatmeal benefits the body. Let’s also look at who should treat it with caution or remove it from the menu altogether.

Types, composition, glycemic index, calorie content of oatmeal

Oat flakes are oat groats that have gone through several stages of industrial processing: cleaning, grinding, steaming. In appearance, they resemble petals of different sizes, smooth or grooved.

Kinds

Depending on the degree of processing, the main types of oatmeal are distinguished:

Hercules. Smooth large flakes of flattened grain, steamed. Cooking time – 18-20 minutes.
Petalaceae (grooved). The flakes are thinner, rolled out with special rollers to obtain a corrugated surface. This treatment reduces their cooking time to 10 minutes. They also undergo steam treatment.
Instant cereal. Maximum polished, steamed, crushed, thin due to careful rolling. No cooking required. Otherwise called instant oatmeal or instant porridge from bags.
Extra. The “Extra” type is divided into 3 subtypes: the largest flakes (larger than “Hercules”), made from whole grains, minimally processed without heat, retain the properties of the grain, and contain the maximum amount of fiber; flakes from chopped cereals, smaller in size compared to the first; made from small grains, boil quickly, and are more suitable for feeding young children.

Sometimes types of oatmeal include products such as muesli and granola. Although these are more likely oatmeal dishes. They contain honey, nuts, and sometimes sugar. Granola is also baked and often supplemented with flakes from other cereals.

Composition and contents of BZHU

According to the reference book of Academician of the Russian Academy of Medical Sciences V.A. Tutelyan “Tables of the chemical composition and calorie content of Russian food products,” the composition of oatmeal includes:

In 100 gr. oatmeal contains 12 grams. protein, 8 gr. fat, 67 gr. carbohydrates and 13 gr. . Energy ratio of BJU: 13%/17%/75%.

Glycemic index

The glycemic index and calorie content of oatmeal depends on the cooking method:

dry cereal – 305 kcal, GI – 50 units;
boiled in water – 88 kcal, GI – 40 units;
cooked in milk – 102 kcal, GI – 60 units.

Data are given per 100 g. product.

When choosing a product in a store, pay attention to:

color (creamy white with a beige tint) and integrity of the flakes;
tightness and packaging material - in a plastic bag, oatmeal is stored 4-6 months longer than in a cardboard container;
expiration date: the countdown does not start from the packaging date, but from the production date.

When stored for a long time, the flakes often acquire a bitter taste, so you should not stock up on oatmeal.

Useful properties of oatmeal

Oatmeal is an excellent source of polysaccharides, or so-called. Such substances help a person retain energy for a long time after eating, support the emotional background, and improve mood. Regular consumption of cereal prevents the formation of cholesterol plaques, improves heart function, and stabilizes weight. They have the most beneficial effect on brain activity, stomach and appearance.

Effect on the gastrointestinal tract

Oatmeal porridge, especially of liquid consistency, envelops the stomach, creating a protective environment and reducing excess acidity. Therefore, it is especially recommended by gastroenterologists for gastritis and ulcers to relieve pain without medications.

Oatmeal removes waste and toxins, normalizes the functioning of all gastrointestinal organs. Due to the high fiber content and coarse fiber for the intestines, the flakes act as a gentle scrub. As a result, the walls are cleaned, patency is improved, and peristalsis is stabilized.

"Food" for the brain

This is what many nutritionists rightly call oatmeal. Cereals rich in B vitamins have a positive effect on brain activity. Helps brain cells absorb amino acids and nutrients. Pantothenic acid (B5) improves mental abilities. stands on the protection of the membrane of gray matter cells. In addition, the iodine contained in the flakes increases concentration, and iron and zinc normalize cognitive function.

Beauty of skin and hair

The healing effects of oatmeal on the skin are multifaceted. They slow down the aging process and the formation of wrinkles, maintain water balance, relieve inflammation, and nourish the hair roots.

At home, flakes are also used to prepare:

masks (for face and scalp);
scrubs;
cleansers;
tonics;
natural powder.

Oatmeal cosmetics are universal. They are suitable for any skin type, and the effect of their impact is visible immediately.

Can oatmeal harm the body?

Despite all the obvious benefits, in some cases oatmeal can be harmful. This primarily applies to instant oatmeal. Multi-stage industrial processing of grain to the state of instant porridge deprives the flakes of the healing properties of oats. The coarse fiber is destroyed to reduce cooking time. The glycemic index increases significantly.

Regular consumption of so-called “instant” oatmeal leads to excess weight gain. The same problem awaits people who flavor their oatmeal with large portions of sugar and milk. In this case, even the most useful “Hercules” will cause problems in the functioning of the organs and systems of the body.

Important! To prevent osteoporosis, older people should reduce their consumption of oatmeal to 2-3 times a week.

The harm of oatmeal is also associated with the presence of phytic acid in its composition. Phytin is found in cereals, legumes, and nuts and has strong demineralizing properties. The insidious compound leach calcium from bones and interfere with the absorption of beneficial minerals from the cereal itself. But don’t panic: to get osteoporosis from oatmeal, a healthy person needs to eat a huge amount of porridge.

You can download a table of phytic acid content in various foods.

Nuances of use

The calorie content of oatmeal is not the smallest, so it is better to make it the basis of your morning meal. Porridge cooked in water in combination with fruits or berries is healthier for the body.

Oatmeal during pregnancy

Oatmeal is included in the list of products especially recommended for pregnant women. The flakes contain a large amount of microelements and vitamins, which are vital during pregnancy.

Let's highlight the key ones.

: prevents the development of congenital defects in the fetus.
Iron: prevents anemia in pregnant women and oxygen starvation of the fetus.
Vitamin B6: reduces stress, fights toxicosis.
, : have a positive effect on appearance (especially on the condition of the skin, nails, hair).
: ensures normal digestion, solves the problem of constipation without the use of medications.

Oatmeal can be harmful if the expectant mother consumes it in excess. Stick to the daily norm - no more than 300 grams. finished product.

During lactation

After childbirth, a nursing woman’s body is weakened and needs rapid recovery. Oatmeal will come to the rescue again: it will provide energy and contribute to the healing of birth injuries. However, any new product should be introduced into the diet by a young mother carefully. You should start with “Hercules” or “Extra No. 1” porridge, cooked in water.

The mother eats a small portion (a few tablespoons) and observes the baby’s reaction. If there is no colic, the baby’s stool has not changed, and no rashes have appeared, feel free to add oatmeal to the menu on a regular basis. If problems still arise, you can try oatmeal again only after a month.

The recommended norm is 200-250 g. ready porridge. This portion will not overload the baby’s intestines and will not cause increased gas formation. Pediatricians recommend including cereal with milk in the diet when the baby is 3 months old.

When losing weight

The nutritional characteristics of oatmeal make it a universal product for many well-known diets, including overweight. By including water porridge without oil, salt, or sugar in your menu, you will significantly reduce the calorie content of your diet, speed up protein metabolism, increase muscle mass, and reduce the amount of excess fat tissue.

Oatmeal can be the basis of a mono-diet. For 5 days a person eats only oatmeal: 250 grams. 4-5 times a day. Weight usually decreases by 4-6 kg. True, this method is not suitable for everyone, and it cannot be called absolutely safe. It is more useful to arrange fasting “oatmeal” days with cereal 1-2 times a week.

Oatmeal on the children's menu

The first acquaintance with oatmeal porridge begins with the introduction of complementary foods to infants. For babies on artificial feeding - at the age of 6-7 months, on natural feeding - at 8-9 months. The best option is to grind the flakes into flour and cook with water or milk mixture. After a year, porridge is cooked from oatmeal without grinding in milk (if there is no allergy to it). The thickness of the porridge depends on the child’s taste preferences.

In children's menus, oatmeal is used in soups, casseroles, baked goods, jelly, and desserts. However, the healthiest option for children of any age is hot oatmeal for breakfast. This result was obtained by American nutritionists from Cardiff University, UK.

According to the results of the study, schoolchildren aged 9 to 11 years who ate breakfast regularly showed better academic results compared to peers who ignored eating in the morning. At the same time, those who did not eat breakfast cereals, chips or sandwiches, but ate oatmeal porridge, showed significant improvement in mental abilities over 18 months.

Who are oatmeal contraindicated for?

The main contraindication for eating food is food allergies. However, intolerance to oatmeal is practically rare in people. However, a rare pathology called celiac disease may be the reason to completely give up oatmeal.

The disease is an intolerance to gluten - the vegetable protein of wheat and similar cereals (rye,). There is no gluten in oats, and its analogue avenin causes a negative reaction in patients with celiac disease only in 1% of cases. It would seem that oatmeal is practically safe in this case. But that's not true.

It happens that oats are harvested in fields where wheat previously grew, and the flakes are produced on equipment where wheat or rye grains are processed. Therefore, a small amount of gluten also ends up in oatmeal. If the manufacturer guarantees that the cultivation and processing of oatmeal was carried out without “contact” with wheat, then the product is labeled “gluten-free.”

People diagnosed with diabetes (types 1 and 2) should avoid instant oatmeal. The product, practically devoid of coarse fiber, is processed in the body and absorbed quickly. The result is a sharp increase in blood glucose levels.

Note! Flakes like “Hercules” and others, minimally processed and requiring long-term cooking, on the contrary, are extremely useful for diabetics. Due to their high fiber content, they help maintain stable sugar levels. Moreover, inulin, which is part of oatmeal, helps insulin-dependent patients reduce the daily dose of medication.

Doctors also advise patients with gout to exclude oatmeal from the menu. Purines in cereals for healthy people are needed for the absorption of vitamins and metabolic processes. They harm the body of patients by promoting the accumulation of uric acid in the joints and provoking an exacerbation of gouty arthritis.

Conclusion

Oatmeal is a healthy and even healing food product. Their beneficial effects on the body are many times greater than the potential harm from consumption. An indispensable breakfast dish will support your health, improve your mood, ensure excellent well-being and clarity of mind at any age.

Many tasty and healthy dishes came to us from other countries, including oatmeal. Almost every Scot and Englishman has started his breakfast with it for centuries.

Most of us have been familiar with oatmeal since childhood, as it is an ideal breakfast for a child. It is considered an excellent dietary dish, filling, tasty and healthy for people of any age.

How many calories are in 100 grams of oatmeal with water and milk? This question will be of interest to many supporters of a healthy diet, as well as those who want to lose weight.

Oatmeal and its properties

For many centuries, oatmeal continues to be one of the most popular dietary and healthy dishes. She's getting ready on water or milk from cereal or flour. Oatmeal is obtained from oats, which are a young crop compared to wheat.

To get the oat flakes we are used to, oat grains are first ground and then flattened. After this, the oil is squeezed out, the rest of the product is subjected to heat treatment. All processing methods used help to obtain grain that is more saturated, aromatic and crispy. The composition of flakes differs from grains, but only slightly. Oatmeal and bran, which are most often used in production, are also obtained from the grains.

Oatmeal nutritious and healthy. Depending on the type of oatmeal, the cooking time will vary. You can diversify them with various products:

fresh fruits and berries;
dried apricots;
raisins;
honey, etc.

Oatmeal contains a large amount of vegetable protein and carbohydrates. Despite this, it is considered a healthy dietary dish. The product also contains a lot of carbohydrates, which does not prevent it from being easily absorbed by the body. Regular use of this product has a positive effect on health and appearance.

Calorie content of oatmeal per 100 grams

When prepared, oatmeal with water or milk is a tasty and healthy product. All cereals are high in carbohydrates. Calorie content of dry oatmeal is per 100 grams of cereal 342 calories:

proteins - 12.3 g; 49.2 kcal;
fats - 6.11 g; 54.9 kcal;
carbohydrates - 59.5 g; 238 kcal;
dietary fiber - 8 gr.

Ratio of BJU by weight in dry form:

proteins - 15.3%;
fats - 6.0%;
carbohydrates - 78.8%.

All grains increase in size during cooking, so after cooking their energy value decreases. Now let's look at how this happens with oatmeal cooked in water and cooked in milk and how many calories they contain.

The calorie content of oatmeal cooked with clean water is 88 calories per 100 grams finished product, of which:

proteins - 3.0 g;
fats - 1.7 g;
carbohydrates - 15.0 gr.

Currently, many oatmeal manufacturers produce instant products. In such quick dishes the nutritional value is much higher, for example, in five-minute porridge the calorie content will be 350 units per 100 grams, of them:

proteins - 56 kcal;
fats - 67.5 kcal;
carbohydrates - 224 kcal.

Judging by the indicators, the calorie content of quick porridge exceeds the nutritional value of boiled porridge by 5 times. Fans of five-minute porridges should think about this. It's better to spend some time making traditional oatmeal and eat a lower calorie product.

Oatmeal cooked with milk has slightly more calories. There are 105 calories per 100 grams of milk oatmeal., of them:

proteins - 3.2 g;
fats - 4.3 g;
carbohydrates - 14.2 g.

With the help of such porridge, complex carbohydrates enter the body. They are processed into glucose over a long period of time to maintain the body’s active vital functions.

Milk and water porridge can be even tastier if you add raisins, dried apricots, prunes, nuts, and flavor them with butter. With such additives, its energy value will increase depending on the type of product.

Oatmeal cooked in water is rich in vegetable protein, which gives the body high energy value. A high nutritional value is the main feature of oatmeal. Oatmeal contains a large amount of dietary fiber. Oatmeal porridge is an excellent adsorbent of heavy metal salts, so it is very important to include in your daily diet people living in large industrial regions.

Among grain crops, oatmeal is the leader in protein and fat content. Protein contains many essential amino acids, which are easily absorbed by the body. The nutritional value of oatmeal is supplemented by starches. Unsaturated fats in oatmeal are unstable and for this reason, the grain quickly deteriorates during long-term storage. It is rich in valuable vitamins and microelements, it contains most of all:

vitamins of group B, as well as PP and E;
salts;
phosphorus;
gland;
magnesium;
silicon;
zinc;
calcium.

liver;
digestive organs;
atherosclerosis:
to maintain the functioning of the heart and vascular system;
diabetes.

Oatmeal is especially beneficial for those who have various problems with the digestive system. Porridge has an enveloping property and during the digestion process it envelops the walls of the digestive organs, clearing them of accumulated “garbage”. For this reason, it has become an indispensable dish in the diet of those losing weight. People who have constipation are advised to eat oatmeal regularly.

Oatmeal is included in the menu of many diets, and it is also included in the diet for many serious diseases; it reduces cholesterol in the blood. It is advisable to consume this dish for people of any age, since 1 bowl of porridge can give the body 1/4 daily fiber requirement.