Oatmeal is the perfect fitness food for athletes: everything about calories, nutritional values, breakfast recipes, and how you can lose weight healthily with oatmeal. In addition: healthy Fit For Fun recipes with oat flakes. What shouldn’t be missing to start the day full of energy? Right, oatmeal.
Processed into porridge, overnight oats, granola, or flapjacks. The small cereal flakes provide a lot of power and can also help you lose weight. How it works. Thanks to the fiber it contains, oat flakes keep you full for a long time – ciao, cravings – and provide you with vegetable proteins as well as essential vitamins and minerals.
Why Is Oatmeal So Healthy?
- Muscle Packages: For every 100 grams of oatmeal, provide about 14 grams of vegetable protein – perfect fodder for muscle building. Oatmeal is one of the most protein-rich plant foods. In comparison: 100 grams of chicken provide 22 grams of protein.
- Hello Carbs: The flakes consist of around 70 percent long-chain carbohydrates and provide the body with long-term energy because they go into the blood more slowly and thus do not let the blood sugar level skyrocket. To use this energy during exercise, you should eat oatmeal up to two hours before your workout.
- Feeling full and flattering to the stomach: Dietary fiber stimulates digestion and keeps you full for a long time. With 100 grams of oatmeal, you already cover a third of your daily fiber requirement.
- For top performance: Oatmeal is perfect for athletes. The magnesium it contains promotes regeneration and relieves muscle cramps. So oatmeal is the perfect muscle feed after a strenuous workout.
- Suitable for the blood: Iron, bound to the red blood cells, helps supply our entire body with oxygen. The body, when vitamins better absorb the iron in oats C, is also absorbed.
- Strengthens the immune system: Oats provide precisely the same amount of zinc as a steak. Zinc is an essential trace element that strengthens the body’s defensive function, promotes wound healing, and combats skin impurities.
- Makes beautiful: Oats contain many biotins, making them the means of choice for hair loss and brittle nails.
- Nerve nutrition: Vitamin B1 has a decisive influence on the nervous system and supports the development of tissue and cells and an intact immune system.
- Cleans the blood vessels: The glucan in oats has been shown to lower cholesterol levels by binding cholesterol in the intestine, which is then excreted instead of re-entering the bloodstream.
Is Oatmeal Suitable For Weight Loss?
Despite the approx. 350 calories in 100 grams, the healthy grain is one of the top slimming products – mainly because it slows the feeling of hunger. If you spoon oats for breakfast, you often don’t need to eat again until noon, and if you want to get on with exercising, you can spoon a bowl of porridge about two hours before your workout. The reason for the continued feeling of satiety and the brake on hunger pangs after a meal with the healthy flakes is the number of long-chain carbohydrates and healthy fiber.
In contrast to the quickly available, short-chain carbohydrates that are consumed for breakfast with a roll with jam, for example, the complex carbohydrates from oatmeal enter the blood more slowly and thus supply the body with energy over the long term – the blood sugar level does not sore after eating up quickly, but increases slowly and evenly and our body does not store excess energy in the form of fat.
Oatmeal: Nutrition Facts, Calories, And Ingredients
The composition of their nutrients is unique and makes the flakes one of the healthiest foods in the world – it is not for nothing that they eat around 50 grams of healthy oats every day. Oat flakes are made from seed oats, and the whole grain is processed with all valuable ingredients. By treating with steam and heat, loosen the hard shells of the oat kernel and are then rolled, creating the typical flake shape.
The table shows the calories and the essential nutrients and ingredients in oatmeal.
|Ingredients (per 100 g)||lot|
|Folic acid||87 mg|
Oat Flakes: Preparation And Kitchen Tips
Why Should You Soak Oatmeal?
Just like legumes, oats contain phytic acid. It binds minerals to itself – this, in turn, prevents our body from absorbing the minerals iron, calcium, and Co. contained in oats. However, if oatmeal is soaked in water before consumption, the phytic acid content can be reduced, as the soaking releases the enzyme phytase, which breaks down the phytic acid. You can achieve the same effect if you briefly toast the oatmeal.
However, since industrially produced oat flakes can be preserved using a heating process, the phytase has already been destroyed – so soaking is no longer necessary. Tip: when buying freshly ground or organic products that have only been gently treated with heat, prefer. Soak oatmeal the night before for breakfast. In this way, the phytic acid is broken down overnight – and at the same time, the oats are better tolerated.
Oatmeal For Breakfast
Apart from the fact that oatmeal makes you happy in the morning, the advantages of breakfast with Power-Oats are obvious: Oatmeal gives you energy, keeps you feeling full for a long time, and provides you with essential vitamins and minerals. How you take the flakes is up to you: granola, porridge, or healthy oatmeal biscuits. Porridge is particularly popular with athletes: the porridge is made from oat flakes boiled in water or milk.
Here you can find the best porridge recipes at Fit For Fun. You can refine the oatmeal according to your taste: whether you are cooking apples or raisins or adding various ingredients such as fruit, nuts, cinnamon, honey, etc After cooking. More creaminess with zucchini: grate half a zucchini and briefly bring to the boil together with oat flakes, milk or plant-based drink, cinnamon, and agave syrup and let it soak for 10 minutes. The smooth oats are done! Do you like it more crunchy? Then oatmeal-based granola is ideal for you.
Our tip for healthy homemade granola is to mix oat flakes, cashew nuts, and sunflower seeds with liquid coconut oil and bake in the oven at 180 ° C for about 10 minutes until golden brown. Ideal for meal prep: Alternatively, you can prepare your breakfast the evening before and let it soak overnight – your healthy meal prep breakfast is ready. The advantages of these overnight oats: You let the oat flakes steep “overnight,” you can sleep longer in the morning, just cut fruit into the porridge and enjoy your breakfast straight away.
Bake With Oatmeal
When baking bread and pastries, you can replace up to 50% of the flour with oatmeal. You can use fine-leaf oat flakes for this or use coarser flakes if you like something pithier. But it is also possible to grind the flakes (it’s super easy in the mixer) and use them instead of wheat flour: for example, in pancake dough or cake. Since oat flour does not bind as well in the dough as wheat flour, it is advisable to either add an egg or half a banana to the dough or replace only half of the flour with oat flour.
Oats don’t always have to be cute. They are ideal as breadcrumbs or meat substitutes. You can bread meat or vegetables with egg and oatmeal. It’s super quick and much crispier than a normal breading with breadcrumbs. Mixed with quinoa, black beans, or tofu, oatmeal gives vegetarian patties a robust structure.
How Long Can Oatmeal Keep?
According to the manufacturer, oat flakes can be kept for about a year but stored in the original packaging or a cool, dry container. Even after the best-before date stated on the packaging, you can still eat oatmeal without hesitation – because this is only the period in which the manufacturer guarantees and ensures perfect quality, but the food is still suitable for consumption a long time after the best -before date has expired. The only exception to this is whole meal oatmeal. It would help if you consumed them quickly, as they quickly go rancid due to their fat content.
Also Read: OATMEAL AND INSTANT OATS AND THEIR BENEFITS