Milk and oats = golden combination? May block calcium and iron absorption

Has a bowl of sweet and delicious milk and oatmeal every morning become your routine breakfast? Be careful! "Long-term" habit of consuming oat milk may hinder the body's absorption of calcium and iron. Nutritionists say that three special groups in particular should avoid the above-mentioned single diet to avoid causing physical burden.

Has having a bowl of sweet and delicious oatmeal with milk become your routine every morning? Be careful! "Long-term" habit of consuming oat milk may hinder the body's absorption of calcium and iron.

Oatmeal has many benefits! High fiber has a way to lower blood lipids

Nutritionist Liu Yili from Taiwan Adventist Hospital said that oats are indeed a very good source of grain intake for the human body. Not only are they rich in dietary fiber, B vitamins, folic acid and other essential nutrients for the human body, the "β-polyglucose" component that makes it sticky after brewing also helps with cholesterol metabolism, lowers blood lipids, and regulates blood cholesterol levels, and has many benefits to the human body.

Milk + oats = golden combination? Long-term fixed consumption will hinder absorption

However, since eating oats alone is too monotonous and boring, many consumers often choose to consume it with milk. In addition to improving the taste and flavor of oats, people also hope to supplement the nutrients and dietary fiber in oats with rich calcium and protein to achieve multiple replenishment purposes. In view of this, many people regard milk and oatmeal as a golden combination for daily health care and consume them every day.

However, nutritionist Liu Yili does not quite agree with the above-mentioned way of eating! It stated that oats are a cereal ingredient rich in oxalic acid and phytic acid, while milk is a food high in calcium and iron; when the two are consumed together, the phytic acid will react with the calcium and iron ions in the milk, absorb them and excrete them out of the body, thereby affecting the absorption of calcium and iron.

If elderly people over 50 mistakenly believe that drinking oat milk can effectively supplement calcium, but ignore that this combination will hinder the absorption of calcium, and fail to supplement calcium and iron in their diet to slow the rate of calcium loss, osteoporosis may occur early. Be careful!

Is milk oatmeal nutritious? 3 groups should avoid long-term fixed consumption

Although the impact of the above methods is limited, if you consume them regularly for a long time, or even mistakenly believe that such a diet can supplement the daily required calcium, iron and other nutrients; and your daily diet does not increase the intake of calcium and iron ions, over time, it may cause nutritional imbalance and affect bone health. In particular, the impact on the following three major groups is more serious:

Category 1: Elderly people over 50 years old

The rate at which the elderly in this age group lose calcium is faster than that of the average person. If you mistakenly believe that drinking oatmeal milk in your daily diet can effectively supplement calcium, and ignore that this combination will hinder the absorption of calcium, and do not supplement calcium and iron in your diet to slow the rate of calcium loss, osteoporosis may occur early, so be careful!

Category 2: People with iron deficiency anemia

For patients with iron deficiency anemia, insufficient iron intake in the diet is the key factor that causes defects in hemoglobin synthesis, resulting in a decrease in hemoglobin in red blood cells and causing anemia. If they believe in the benefits of milk and oatmeal and consume it excessively, it may hinder the absorption of iron and make the anemia problem more serious.

The third category: weight loss group

As for those who require low calories and want to lose weight, because the total calorie intake is low, in order to allow the body to have sufficient physical strength, in addition to moderate supplementation of vitamin B2; in order to avoid symptoms such as pale complexion, fatigue, dizziness, and even anemia, calcium and iron ions are also important supplements that should not be forgotten. Therefore, although milk oatmeal does help increase satiety, it is not recommended for people who are losing weight because it can easily hinder the body's absorption of calcium and iron.

If you really want to fully absorb the nutrition of oats but are worried that their taste is too monotonous, in addition to milk, you might as well change the way you eat them.

How to eat oatmeal correctly? Nutritionist changes the combination most appropriate

If you really want to fully absorb the nutrition of oats but are worried that their taste is too bland, in addition to milk, nutritionist Liu Yili suggests changing the way you eat them. For example, you could have oatmeal and milk on one day, soy milk on the second day, and porridge on the third day. As long as you don't eat a single ingredient or a fixed combination for a long time, it won't have much of an impact.

[Nutritionist's Tips]:

In addition to the above three groups who should be more careful, nutritionist Liu Yili reminds that although oats are rich in nutritional value and have many benefits to the human body. But it is still a carbohydrate. According to the Food Nutrition Facts Database, when comparing the same cooked rice and oats, 100 grams of rice has about 183 calories, while oats have 406 calories, which is twice as much as rice. If you really want to eat it, you should replace it with the staple food of the three meals in moderation so that you can eat it safely, healthily and without burden.