What are oat flakes?
As a cereal product, oat flakes belong to the staple foods, which in addition to cereals also include tubers, legumes and fruits. Since they are obtained from the whole grain of seed oats, they are also considered whole grains.
During production, the outer layers as well as the inedible parts of the oats are removed and what remains is a high-quality kernel with a high proportion of carbohydrates, protein, unsaturated fatty acids and soluble fibre. This makes oatmeal particularly suitable for a healthy start to the day and as a nutritious alternative to a snack between meals.
Incidentally, oat bran is obtained from the outer layers of the oats, which differs from the oat flakes in appearance and properties.
Where does oatmeal come from?
As the name already suggests, oat flakes are made from oats.
For this purpose, the raw grain is mechanically “freed” from straw, any inedible elements and the so-called husks, a kind of protective skin, before it is treated with steam and then with dry heat.
The dry heat in the production process is important for a typical nutty flavour. It inhibits the activity of certain enzymes, which could lead to a bitter taste if the oat flakes are stored for a long time.
The oat flakes finally get their typical shape when the oat kernels are flattened between two rollers. There are different types of oat flakes, which differ depending on the production process. Large leaf flakes, such as those found in muesli, are made from the whole grain, while small leaf flakes are made from oats that have already been crushed and swell more quickly if you soak them – but they should not be confused with oat bran obtained from the outer layers.
Is oatmeal healthy?
Due to the gentle production process, almost all nutrients are retained in the oat flakes. This is why they are a healthy basis for muesli, porridge and other dishes like granola bars or overnight oats.
Furthermore, oatmeal is gluten-free and vegan and is characterised by its simple preparation, which makes it an ideal component of various nutritional plans and diets – incidentally also for people who suffer from allergies.
In addition to a high nutritional value and quick satiation, oat flakes are healthy because of these other scientifically proven advantages:
- Oat flakes are good for the stomach and intestines and support digestion
- Oatmeal lowers the blood sugar level
- Oatmeal helps to lower cholesterol levels
- The copper and vitamin B contained in oat flakes ensure healthy hair and nails (as part of skin care products they can also contribute to a healthy and clean skin)
Oatmeal as sports nutrition
Due to their balanced distribution of nutrients, oat flakes are ideal as food for breakfast. Thanks to their high nutritional value, oat flakes are also an ideal sports food. They supply the body with high-quality vitamins and important minerals, while having a high saturation effect.
This means that even small amounts of oat flakes – whether in muesli, as porridge or in a bar – are sufficient to create a feeling of satiety that lasts for a long time without activating fat depositing thanks to the complex carbohydrates. The way in which you should prepare oatmeal before or during exercise depends primarily on how much time elapses between eating and exercising.
Oat flakes are one of the long chain carbohydrates that are ideal if you have a few hours to digest before exercise. Then dishes with a high proportion of oat flakes, such as our porridges, are a good idea.
If it has to go faster, then short-chain carbohydrates, for example sugar (dextrose as well as household sugar) are more suitable. After sport the body needs carbohydrates and protein again.
Do oat flakes help you to lose weight?
When you eat oatmeal for breakfast, you supply your body with high-quality energy right at the beginning of the day. As they lead to a quick feeling of satiety thanks to their long-chain carbohydrates and a multitude of fibres and also boost fat burning, oatmeal is definitely suitable if you want to lose weight.
However, it always depends on how consistently the diet is followed and how much you pay attention to certain basic rules, which can be applied to all diets.
A diet that is too one-sided can lead to a nutrient deficiency – you should therefore not only eat oat flakes dishes prepared differently during a diet. But you can prevent ravenous appetite attacks quite effectively with oatmeal, even if you “only” integrate it into your normal diet.
How many calories does oatmeal have and what are the general nutritional values?
Source: www.verival.co.uk