Oatmeal on water: calorie and glycemic index

Breakfast, in which oatmeal is the main dish, is popular not only in England, but also in Russia. This product has won its place among lovers of healthy food.It is also useful for those who for some reason switched to a dietary diet.

Recipes for cooking porridge are very diverse, among them everyone can find something of their own. With the right choice, you will get an excellent source of vitamins and a rich breakfast.

This is understandable, because oatmeal has a large amount of carbohydrates, but at the same time low calorie content. It is perfect for those who are struggling with obesity. In addition to its attractive calorie content, it is also very rich in vitamins and minerals.

The main advantage of oatmeal is a huge amount of antioxidants in its composition. They help the body fight infections and harmful environmental factors. Very often at the doctor's office you can hear about the deposition of salts in the body. They get into it with water and air. Substances contained in oatmeal can minimize their harmful effects and prevent complex diseases.

Stressful situations happen to everyone. But for those who consume oatmeal regularly, this problem worries less. This is due to the fact that porridge contains magnesium and methionine, which have a beneficial effect on the work of the nervous system and contribute to the growth of muscle tissue.

Phosphorus and calcium, which are part of oatmeal, help to recover faster after injuries and fractures, strengthen bone tissue. That is why all children are recommended to give porridge at least twice a week.

Various amino acids and mineral compounds are able to improve the functioning of the gastrointestinal tract. It is recommended porridge even with gastric and intestinal ulcers, as it has enveloping properties.

Oatmeal is record among porridges in the amount of vitamins. It improves the complexion, prevents the occurrence of dermatitis. With regular consumption of oatmeal, the structure of hair and nails improves markedly.

The total number of calories of the most oatmeal cooked in water is low. But depending on what components are added to it, the energy value of the dish may increase.

Oatmeal on water is useful for those who have problems with the digestive tract. An important point in the preparation is that the product is consumed without sugar and salt. So the enveloping effect, as well as the elimination of toxins will become more effective.

To vary the daily intake of cereal, it can be cooked with butter or honey. These are good supplements for oatmeal steamed with boiling water. By the way, with this method of cooking calorie porridge almost does not change, but it has more useful properties.

Cooked oatmeal has 88 kilocalories per 100 grams. This is very small, but the nutritional quality does not suffer from this. Oatmeal with raisins or dried apricots contains 100 grams of 120 kcal.

Porridge is very rich in carbohydrates. Due to them, it is very nutritious with a minimum of calories. Indicators of proteins, fats and carbohydrates are important not only for those who are struggling with excess weight, but also for those who simply lead a healthy lifestyle.

Below is a table BJU per 100 grams of oatmeal with various additives.

The table shows the norms of BZHU for the most frequently used recipes of preparation.

In addition to standard proteins, fats and carbohydrates, for all products there is another important indicator - the glycemic index. He divides products into “good” and “bad” from a dietary point of view. The higher this indicator, the more harmful the product and the greater the impact it has on the sugar content in the blood.If for healthy people there is no particular danger, then for those who suffer from diabetes, ignorance of the magnitude of GI can be fatal. Therefore, before you cook this or that dish, it is worth knowing what kind of GI the product has.

GI is divided into 3 levels.

1. From 146 to 70 - high. These are the most harmful products that cause sharp jumps in blood sugar.
2. From 69 to 41 - the average. Foods that have this level are less harmful, but diabetics should be careful.
3. From 40 to 8 - low. The most useful products.

Oatmeal on the water has a glycemic index of 40. This corresponds to a low level. Accordingly, there are many benefits to such a product even for diabetics.

It is worth noting that when honey, raisin, oil is added to the porridge, the glycemic index changes. The most important thing is to know the measure in everything and not to overeat porridge.

Nutritionists unanimously declare that oatmeal is necessary in the fight against obesity. Oatmeal with its small calorie content can replace an omelet or a portion of cottage cheese with fruit. Nutritional value is enhanced by fiber, the fibers of which are contained in large quantities in the finished product.

But it is worth noting that maximum benefit brings steamed croup. During cooking, some of the nutrients may evaporate. The required amount of oatmeal should be filled with boiling water, cover and leave for 15-20 minutes. In the finished porridge, you can add honey, berries or fruits.

Having learned all the benefits of oatmeal, you can change your attitude to this dish, even if earlier it did not attract with its taste and appearance. As practice shows, you can cook oatmeal not only with proven recipes, but also create dishes to your taste, replacing the ingredients and experimenting with additives.

The recipe for cooking oatmeal in water, see below.