Oatmeal and bran: benefits, dosage, amount
The French consume 2 times less fiber than the recommendations of the National Healthy Eating Program!
For his health, his digestion and bodybuilding health, oats and bran are highly recommended for their nutritional qualities.
for your health and / or for bodybuilding, fitness, crossfit, cereals very interesting!
- How to use oats?
- Where to buy oatmeal?
- What’s the difference between oatmeal and oat bran?
- How much should be consumed as lumps, dry or just for your health?
- What time of day should I use it?
The difference between oat and oat bran?
It’s very simple!
Oat bran is made from the husks of oat grain, while oat flakes are made from oat grain.
This is why oatmeal is higher in calories than oat bran because it contains more calories.
In addition, oat bran contains much more fiber than oatmeal.
This oat husk (seed) is very high in fiber and therefore provides digestive benefits (more than cereal).
On the other hand, oat bran is poor in nutrients, including carbohydrates.
As part of a low-calorie diet, bran is a good ally as it slows down digestion, creates a satiety effect, and reduces the amount of nutrients your body absorbs. body.
For a flat stomach, or nearly so, it can be very interesting to eat.
We advise you not to exceed 3 teaspoons. soup / day.
The difference between oatmeal and oatmeal:
oat flour is used in cooking.
Poor taste and poor absorption due to trypsin inhibitors, this flour tastes like bark.
Unlike the flakes, which if you go to the mixer or flour, the oatmeal powder will not be rough or abrasive.
Different types of oatmeal:
There are two forms: a “piece” of flakes and a powder of flakes.
The advantage of flake powder is that it is very easy to digest. Ideal after training, for example.
Oatmeal is a great food intake.
Indeed, whether you are a bodybuilder or not, oatmeal contains healthy, essential carbohydrates.
Composition for 100 gr. oatmeal Gr. For 100 gr. Percentage per 100 g of flakes Carbohydrates 58.7 58.70% Proteins 13.5 13.50% Water 1010.00% Dietary fiber 10 10.00%
Lipids 77.00% Phosphorus 4.34.30% Potassium 3.973.97% Magnesium 1.31.30% Chlorides 0.610.61% Calcium 0.430.43% Sodium 0.0680.07% Iron 0.0580.06% Copper 0.0530 , 05% Manganese 0.0450.05% Zinc 0.0430.04% Acids Monounsaturated fat 0.02790.03% Polyunsaturated fat 0.02550.03% Linoleic acid 0.02460.02% Salt 0.020.02% Vitamin E0.0150.02%
There are several good reasons why you should want to eat these cereals:
- Their protein content
- Low glycemic index (low rise in blood sugar)
- Rich in fiber (good health, digestion, fatigue)
- Mineral salt content
- Contents Vitamins
- Good Fat
The advantage of a low glycemic index (GI) is that it will not “There will not be a sudden rise in blood sugar and therefore your body will not store carbohydrates, and therefore fat.
It also avoids the risk of hypoglycemia.
Unlike maltodextrin or dextrose, you get slower energy with health benefits!
Where to buy oats flakes?
We recommend bringing several packages with you throughout the year.
Protein and oatmeal:
With 13.50 grams of protein per 100 grams of flakes, oats are fun!
Protein plays a key role in muscle building, among other things, helping to build new fiber.
Oatmeal protein is not complete due to a lack of lysine.
So eaten alone, the cereals are not ideal, but associated with a diet rich in complete proteins (meat, eggs, etc.), they are ideal!
Indigestion and bran or oatmeal:
70% of the population suffers from digestive disorders (bloating, constipation, etc.).
Lack of daily exercise (at least 30 minutes of walking a day is recommended), eat too fast, lack of hydration and lack of fiber in the diet.
French people eat 2 times less fiber than recommended by the National Nutri Health Program, which is 25 to 30 grams per day, while the French average is 17 grams for women and 21 grams per day for humans.
Oat Bran Champion in Fiber!
15 grams of fiber per 100 grams of oat bran.
It also has an interesting appetite suppressing effect.
Much like apple pectin, the soluble fiber in the bran swells, hence the appetite suppressant effect. This formed “gel” provides a satiety effect.
It is for this reason that it is used in diets, diets or muscle dryers.
Wheat bran is much more interesting!
This is what is contained in breadcrumbs, etc.
Wheat bran contains 45 g of fiber per 100 g.
It can be eaten mixed with food (salad, dressing, yogurt, etc.).
Oatmeal and Calories:
Les oatmeal, low in calories.
They contain unsaturated fat (7%), otherwise called “good fats”.
The effect of oats on nervousness:
Oats are a psychostimulant, we also gave them to horses to “finish” and make their hair more beautiful.
Oats play with fatigue, the less we get tired, the less we can be nervous.
Oatmeal and gluten:
Oatmeal powder contains a very very low gluten content, about 8 mg per 100 grams.
Consumption dosage of oat flakes and bran:
It is advisable to consume more than 30 grams per day. In addition, studies have shown that the risk of colon cancer is reduced by 50%!
We advise you to consume 40 g of oatmeal diluted in milk or water at moderate temperature, twice a day.
You can use them before and during strength training.
Powdered flakes and bran can also be mixed with your shaker. protein.
When to take oatmeal?
Do not follow all recommendations exactly, do – depending on your lifestyle and your eating habits.
Therefore, we will advise you every moment of your day.
In the morning after waking up:
75 to 100 grams of powdered flakes (30 to 50 grams of whey can be added for protein and energy)
40 to 100 grams of powdered flakes (20 to 30 grams of whey can be added to avoid anabolism between meals)
50 to 75 grams, 30 minutes before training
30 to 50 g of powdered flakes (whey (watch out for hypoglycemia), amino acids or BCAAs can be added)
75 to 100 g of powdered flakes
50 to 100 g oatmeal powder (add casein to restore and build muscle)
According to medical analysis, “organic” oatmeal is rich in vitamins and minerals.
2 possible disadvantages: oatmeal:
There are two possible “disadvantages” to note:
- They slightly reduce the absorption of nutrients
- Irritations during your digestion
So we still have to adhere to the same reason that the problem of nutrient absorption may not be ideal, if you are gaining weight, do not deprive yourself of them!
Finally, digestive problems can occur if you’re not used to eating fiber or eating a lot.
Therefore, we advise you to increase your dosage little by little and avoid the simultaneous intake of oat and dairy products (depending on how you feel) or even proteins, as they can cause bloating.
However, everyone is different, test for yourself!
It’s very easy to use oatmeal powder:
- mix it with foam (which we prefer :))
- mix the flakes in water or cold milk or at room temperature
- Mix the powdered flakes with raisins and a little cocoa powder.
- Mix flake or bran powder with bananas
- Mix powder with flakes in protein shakers.
Its use is similar to that of grains.
Avoid heating your cereal.
On the other hand, avoid adding sugar, honey, etc., as this will increase your glycemic index and your body will consume more carbs.