Oatmeal is a nutritious and healthy food that solves many breakfasts and dinners. Although it offers many benefits, we cannot eat it all the time and at every moment, as nutritionists warn about this food. It must be taken into account that not all varieties are equally beneficial. The least processed oatmeal is generally the healthiest option, it is not always the best choice for everyone.
It should be noted that the more whole-grain varieties, such as whole grain oats or steel-cut oats, may be more difficult to digest for some people, especially those with gastrointestinal problems. Let’s see what nutritionists say about a food that is revered, in general, but which can also have its contraindications, at least every day and for certain groups of people. People with celiac disease or severe gluten sensitivity should avoid it or look for certified gluten-free versions, to avoid cross-contamination with this compound. And we wonder if we should eat it raw.
The nutritionists’ warning about oatmeal
Boticaria Garcia, the pharmacist and nutritionist who has become very popular for her media appearances and her various lessons on the networks, comments that raw oats possess phytic acid which, although it has antioxidant properties, can act by sequestering nutrients, then they cannot be absorbed. To get rid of this acid, according to the expert, “we can soak the oats for 10 hours the night before or heat them up”.
According to García, this acid is not only in oats, it is also present in other cereals and legumes, and this is one of the reasons why it is advisable to soak them.
But, can oats be eaten raw? The expert comments in her networks that oat flakes are not raw if not that they have undergone a heat treatment to steam and then have been laminated, and in that process has already lost part of the phytic acid, and for this reason there is no inconvenience in taking them as we buy them.
“Now, if you want to soak the oats the night before or cook them to make a porridge, then perfect and if you want to take them raw, add them to milk, yogurt or kefir will also be perfect.”
What are the benefits of oatmeal
An article from the Quirón Salud Hospital Group points out that the satiating effect of oatmeal is due to its fiber as well as its protein. That’s why it’s key if you have problems with eating meals after hours.
To give you an idea, a single cup of cooked oatmeal contains 4 grams of fiber, which represents approximately 15% of the recommended daily value. To enjoy the impact of oatmeal at an organic level, it is necessary to persist in its intake for at least two or three weeks.
There is more because the Spanish Heart Foundation describes beta-glucan as an “ally” of cardiovascular health. Its experts explain that high levels of cholesterol in the blood are an important cardiovascular risk factor, and that “it is estimated that it is co-responsible for 60% of heart disease”.
Moreover, “these are the main cause of death in our country and in the world”, so it is essential to work on their prevention every day.
In a publication called Effects of oat beta-glucan consumption on blood cholesterol: a review, the Spanish Journal of Human Nutrition and Dietetics is quoted by SciELO. The specialists of this organization argue that weight control is one of the reasons why we should eat oatmeal every day.
To what does oatmeal owe its good reputation?
The Spanish Nutrition Foundation explains that “it is a cereal with an energy value of 361 kcal per 100 grams”.
It is a source of proteins and has a high fiber content and, if we compare it with other cereals, it has a lower carbohydrate content than the rest and a higher lipid content than the rest. It is also high in iron, magnesium, zinc, phosphorus, thiamine, vitamin B6 and other essential nutrients.
Among its benefits we can cite the ability to help reduce cholesterol and blood sugar levels, in addition to other less relevant ones.
Do oats have contraindications?
The truth is that yes, but very few. It does not present toxicity or contraindications in general. Its intake is usually safe, although there are exceptions that you should consider.
Celiacs cannot consume it. Neither should those who suffer from digestive disorders, at least not raw, as it could aggravate these diagnoses and suffer even more severe symptoms.
Those allergic and intolerant to oat protein should not take it either. Intolerance is not an automatic reaction of the immune system, like allergy, but is caused by the genetic absence of special enzymes to break down proteins.
