Oats: chemical composition, useful properties and nutritional value

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Today, when the he alth food industry is becoming dominant, and a he althy lifestyle and an environmentally balanced diet are a success trend, there is no person who does not know what oats are. The chemical composition of cereals and cereals is simply filled with substances useful for our body. Fiber, fats, proteins, vitamins and microelements - all this is contained in the product, and in quantities beyond the limit. All diets recommend oat dishes, baby food is made on its basis, this useful herb is used even in cosmetology. The chemical composition of oats and its unpretentiousness to growing conditions has made this crop one of the most common.

Information from botany

Oats is an annual grass of the cereal family. It belongs to the ancient cereals, which, unlike younger crops (wheat, maize, rice), have retained the uniqueness of their grain. It has becomepossible due to its genetic stability, which gave the plant the maximum quantity and quality of useful components. For example, 100 grams of oats contains 17 grams of protein, while the same amount of white rice contains only 2.7 grams.

The genus oats (Avena) includes 33 species, of which the main agricultural plant is oats (Avena sativa). Other varieties of the plant are weeds, with wild oat (Avena fatua) being the most common weed.

The stem of oats is a straw with open knots 0.5-1.5 meters high. The root system is fibrous type. The leaves are alternate, oblong, with linear venation. Oats bloom from July to August, the flowers are small and collected in inflorescences of complex ears, which consist of panicles, reach a length of 25 centimeters. The fruit is a caryopsis, ripens by the beginning of autumn.

Sowing oats

In economic activity, a person uses grains, grass and oat straw. Grass for hay is harvested during the flowering period, straw - during the harvest period.

In crop production, two varieties of oats are distinguished:

• Membranous - characterized by high yields.
• Naked grain - characterized by lower yields, demanding growing conditions. But the grains of this variety are very easy to thresh.

In the wild, oats are almost never found. As an agricultural crop, it is distinguished by a short growing season (11–18 weeks), seed germination at low temperatures(from +3˚C), resistance to short-term frosts. All these qualities make it possible to successfully grow this crop in the Urals and Siberia.

Historical background

The birthplace of this plant is the northern part of China and the territory that Mongolia occupies today. Since the 2nd millennium BC, oats have been processed here along with the main crops - barley and wheat. And although it was considered a weed plant, even then the ancient farmers did not know about the chemical composition of oats, but they were aware of its beneficial properties.

Oats came to Europe in the Bronze Age (4th century BC), traces of it were found on the territory of modern Denmark and Switzerland.

According to documentary evidence, by the end of the 8th century, oat cakes became the main diet of the inhabitants of Scotland and England. And in the 16th century, the breweries of Nuremberg and Hamburg were famous for beer made from this grain.

On the territory of Russia, oats were used as a forage crop, oatmeal was made from it and jelly was cooked. Data about this culture appear in The Tale of Bygone Years (XII century). Oats came to America with the first settlers, where they used them as horse feed.

Chemical composition and benefits of oats

The benefits of any product are determined by the presence of biologically active substances necessary to maintain vital functions. The composition of unpeeled oats includes the following components (the figures are given as a percentage of the provision of the daily norm in 100 grams of the product):

• More than 10 vitamins. At the same time, the highest content in the grainvitamin B1 (33%), vitamin H (up to 30%) and vitamin B4 (up to 22%).
• Multiple macronutrients, the main ones being phosphorus (41.5%), magnesium (33.8%), potassium (16.8%).
• Microelements with maximum performance - silicon, vanadium, manganese. In addition to them, the chemical composition of unrefined oats contains calcium, sodium, sulfur, chlorine, iron, iodine, cob alt, copper, molybdenum, selenium, fluorine, chromium, zinc.

Nutritional value

In terms of nutritional value (proteins, fats, carbohydrates), the composition of oats is also unique (data per 100 grams of product):

• Protein contains 10%.
• Fat – 6.2%.
• Up to 55% carbs.
• Food fiber in oats up to 12%.
• Water contains up to 13.5%.
• Total calories - 316 kcal.

At the same time, in the carbohydrates that are part of the chemical composition of oats, only 1.1% are sugars, and the rest is starch. This explains the low glycemic index of this product (the effect of the product on blood sugar levels).

Grains also contain 12 essential amino acids and 8 non-essential ones, and almost all fats are omega-6 fatty acids. At the same time, 100 grams of the product cover ½ of the daily human need for such fatty acids.

Oats in human life

This culture has a very diverse scope. Due to its composition and nutritional value, crushed oats are widely used in the food industry. Groats "Hercules" are made from grains,oatmeal, flour and even oatmeal coffee. Flour is used in the bakery, brewing and confectionery industries.

The plant is used as a grain forage crop in animal husbandry. The chemical composition of oats makes it indispensable for fattening young animals.

All parts of the plant are used in the pharmaceutical industry and traditional medicine. The composition and nutritional value of crushed oats makes it an exceptional raw material for sports nutrition products.

Grain forage crops

Cereal grains are used as feedstock, grass as green fodder, straw as roughage and feedstock.

The composition of oat grains makes it an indispensable feed for cattle and their young, horses and poultry. The nutritional value of whole oats is very high - 1 kilogram corresponds to 1 feed unit, and this is up to 92 grams of pure protein.

Oat straw is also a good animal feed: 1 kilogram corresponds to 0.31 feed units, and the composition of oats is 40% carbohydrates and 7-8% proteins.

Why do we need this

Useful qualities of cereal depend on the method of grain processing. In general, the composition of a decoction of oats brewed in a thermos is useful for a person in the following:

• Iron contributes to the restoration of blood composition.
• Copper is involved in the stabilization of the composition and disinfection of blood.
• Potassium takes part in the improvement of blood vessels, stabilization of the heart, maintaining water-s alt balance.
• Magnesium affects the tone of the nervous system.
• Phosphorus contributes to the development of the musculoskeletal system.
• Selenium is indispensable as an antioxidant for tissues and interstitial fluids.
• Vitamins are involved in intracellular nutrition and ensure the metabolism of all body cells.
• Amino acids affect the functioning of the endocrine system.
• Iodine and manganese improve thyroid function.

But do not forget that the use of oats is contraindicated for people who suffer from kidney or heart failure, patients with gallstones, and those who have problems with the digestive tract.

Besides, the less processing the grains undergo, the more useful substances for humans are retained in them.

The basis of cooking and nutrition

Oats are used to make flour and cereals, as well as cereals. They are used to prepare various cereals, first courses, jelly and pastries.

In European cuisine, cereal dishes have long gained popularity. What is the obligatory morning oatmeal in England worth. But Scotland is hard to imagine without brose or pancakes based on oatmeal. In Germany and Ireland, cereal-based beer is especially popular. And in North America, oat milk is very popular.

Everyone knows about the use of oats in dietetics. Mono-diets and various diets with the addition of cereal products can lose up to 3 kilograms in a few weeks.

In medicine and cosmetology

The chemical composition of oats has found its application in the official andfolk medicine. This cereal has an anti-inflammatory effect, promotes physical endurance, and has stress-protective properties. Decoctions, tinctures and infusions are indicated for increased fatigue, decreased performance, rehabilitation after infectious diseases and surgical interventions.

Oats is one of the components of dietary supplements, it normalizes the formation and excretion of bile. Cereal products are useful for anemia, tuberculosis, fevers and edema, allergies, diabetes.

The antiseptic properties of oats have been used in the treatment of acne and hair strengthening. Flake masks have a whitening effect and regenerating properties.

Yogi food

Sprouted grains of oats used to be eaten exclusively by yogis. But today, the usefulness of this product in the he althy food industry is known to everyone. In addition to all the previously listed useful substances, sprouted oats contain proteolytic enzymes that have an antioxidant and rejuvenating effect on the human body.

Eating 10-15 sprouts per day will be a good prevention of tuberculosis, hypertension, diabetes, nervous disorders, brittle hair and nails. This product is recommended for the prevention of colds, normalization of the digestive tract, normalization of the hormonal background of men and women.

Sprouted grains can be eaten raw, cooked from them broth and jelly. Sprouts are included in vegetable salads andfruit.

Oatmeal for breakfast

As you know, breakfast is a very important meal and it is he who sets up our body to work during the day. For those with a sweet tooth, oatmeal in the morning becomes a salvation from multiple snacks throughout the day. Thanks to its low glycemic index, oats can help curb cravings for sugary foods and reduce hunger.

Eating oatmeal in the morning has been proven to reduce snacking throughout the day by a third. But only when eating whole-grain oats, the cooking time of which starts from 20 minutes.

Do not forget about the daily allowance - for men it is 150 grams, for women about 100 grams of oatmeal. The starch found in oats can be a disservice to homebodies and office workers. After all, this polymeric carbohydrate can also lead to weight gain, as well as congestion and inflammation in the lower intestines.

Don't like porridge - cook medicinal kvass

Kvass based on oats is a delicious and amazing drink. It has an immunomodulatory and tonic effect on the body, and in addition:

• It preserves amino acids, which stimulates the endocrine system.
• Detoxifies, lowers cholesterol.
• Saturates with vitamins and trace elements.
• Improves the condition of the skin, hair and nails.
• High amounts of folic acid are especially beneficial for pregnant women.
• Diuretic properties prevent swelling.

ExceptPlus, it's very easy to make at home. You will need 0.5 kg of oatmeal (flakes are also possible), 5 tablespoons of sugar, 2 tablespoons of raisins and 3 liters of water. After mixing all the ingredients, kvass is left to ferment for 3 days at room temperature. Then the product is filtered and the drink is ready to drink. Kvass can be stored in the refrigerator. Try to prepare such a drink and your children will stop asking for lemonade, and their immunity will be strengthened.

Warning! The drink should be abandoned by those who suffer from heartburn, gastritis and diseases of fungal etiology.

How to choose the right product

On store shelves today there is a huge selection of oat products. And the most common, of course, is cereals of various grinding and various degrees of purification. How to choose the right product and really useful? Use a few recommendations:

• Avoid breakfast cereals. In ready-made bags, as a rule, there is a lot of sugar and flavorings. Such breakfasts do not give satiety and do not add vigor. In addition, various additives can cause allergies, rashes, and gastrointestinal disturbances.
• Give preference to whole grains. Remember that each new cleaning of the grain washes out useful elements from its composition.
• Choose a product with a minimally simple composition. You can add chocolate, nuts, fruits and berries, honey instead of sugar to a simple porridge. This is both saving the family budget and quite tangible benefits for the whole organism.
• Attentionlook at the packaging. Oat groats should be packed hermetically - this is how the fats in the composition of oats do not undergo oxidation, which minimizes the specific bitterness.

Summing up

Having accustomed himself to the use of products from this useful cereal, a person receives:

• Metabolism control. Proteins start the regeneration of cells and tissues, fats fill cell membranes, and carbohydrates fill cells with energy.
• Stabilization of the gastrointestinal tract. First of all, thanks to soluble fiber, which contributes to the integrity of the mucous membrane of the small and large intestines.
• Maintaining the optimal level of insulin in the blood. And this, in turn, leads to more efficient fat burning, cholesterol elimination, prevention of diabetes and cardiovascular pathologies.
• Increased vitality. Stimulation of the brain leads to increased efficiency and reduced fatigue levels, increases stress resistance.