Oats are one of the best cereals on earth.
They are whole-grain gluten-free cereals and are an important source of vitamins, minerals, fiber and antioxidants.
Studies show that oats and oatmeal have many health benefits.
They help with weight loss, hypoglycemia and reduce the risk of heart disease.
Here are 9 proven health benefits of eating oats and oatmeal.
What is oat and oatmeal?
Oats are a cereal food, scientific name Avena sativa.
The most pure oat cereals take a lot of time to cook. For this reason, most people prefer rolled, crushed or chopped oatmeal.
Canned oats (fast food) are the most processed. Although it takes the least time to cook but the texture is porous.
Oats are usually eaten at breakfast like oatmeal, made with boiled oats in water or milk. Oatmeal is often called oat porridge.
They are also commonly found in muffins, small candy bars, cookies and other baked goods.
Crux : Oats are a type of cereal that is usually eaten breakfast like oatmeal (porridge).
1. Oats are very nutritious
The nutritional composition of oats is very balanced.
They are good sources of carb and fiber, including powerful beta glucan fiber .
They also contain more protein and fat than most grains .
Oats are rich in vitamins, minerals and antioxidant compounds. Half a cup (78 grams) of dried oats :
- Mangan: 191% RDI.
- Phosphorus: 41% RDI.
- Magie : 34% RDI.
- Copper: 24% RDI.
- Iron: 20% RDI.
- Zinc : 20% RDI.
- Folate: 11% RDI.
- Vitamin B1 (thiamin): 39% RDI.
- Vitamin B5 (pantothenic acid): 10% RDI.
There is also a small amount of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin).
In 78 grams, it contains 51 grams of carb, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
This means oats are one of the most nutritious foods you can eat.
Crux : Oats are rich in carb and fiber, but also rich in protein and fat than most other grains, besides it is rich in vitamins and minerals.
2. Pure oats rich in antioxidants, including Avenanthramide
Pure oats have many antioxidants and beneficial plant compounds called polyphenols. The most notable is a single group of antioxidants called almost exclusively found in oats .
Avenanthramide may help lower blood pressure by increasing nitric oxide production. This gas molecule relaxes blood vessels and leads to better blood flow .
In addition, avenanthramide has anti-inflammatory and anti-itching effects .
Ferulic acid is also found in large quantities in oats. This is an antioxidant .
Crux : Oats contain many powerful antioxidants, including avenanthramide. These compounds can help lower blood pressure and bring other benefits.
3. Oats contain a strong soluble solid called Beta-Glucan
Beta-glucan is partially soluble in water and forms a thick gel solution, just like intestinal fluid.
The health benefits of beta-glucan fiber include:
- Reduce LDL cholesterol and whole .
- Reduce blood sugar and insulin response .
- Increase the feeling of fullness .
- Facilitate good bacteria in the developing gastrointestinal tract .
Crux : Oats that contain a lot of fiber can dissolve beta-glucan with many benefits. It helps reduce cholesterol and blood sugar, promotes increased healthy bacteria in the intestine and increases satiety.
4. Can lower cholesterol and protect LDL cholesterol from destruction
Heart disease is the leading cause of death worldwide. One major cause is high blood cholesterol.
Many studies have shown that oat beta-glucan works to reduce both LDL cholesterol and total cholesterol .
Beta-glucan may increase bile secretion rich in cholesterol, thereby reducing the circulatory level of blood cholesterol.
Oxidation of LDL (bad cholesterol), which occurs when LDL binds to free radicals, is another important step in the progression of heart disease.
It causes inflammation in the arteries, causing damage to tissues and may increase the risk of heart attack and stroke.
One study found that antioxidants in oats combine with vitamin C to prevent LDL oxidation .
Crux : Oats can reduce the risk of heart disease by lowering LDL and total cholesterol levels, protecting LDL cholesterol from oxidation.
5. Oats can control blood sugar
Type 2 diabetes is a common disease, characterized by a significant increase in blood sugar. It is the result of hypersensitivity of hormonal insulin.
Oats can help reduce blood sugar, especially in people who are overweight or have type 2 diabetes .
They can also improve the sensitivity of insulin hormones .
These effects are mainly due to the ability to form a thick gel layer that delays gastric emptying and blood glucose absorption of beta-glucan .
Crux : Thanks to beta-glucan insoluble fiber, oats can improve insulin sensitivity and help reduce blood sugar.
6. Eating oatmeal is very fast and can help you lose weight
Oatmeal (porridge) is not only a delicious breakfast but it also makes people feel very fast .
Eating quick-filling foods can help you eat fewer calories and lose weight.
By delaying the time required for the stomach to digest the food, beta-glucan in oatmeal can increase satiety .
Beta-glucan can also promote the release of YY peptide (PYY), a hormone produced in the gut when you are hungry. This anorexia hormone has been shown to reduce calorie consumption and may reduce the risk of obesity .
Crux: Oatmeal can help you lose weight by making you feel fuller by slowing the digestive process of the stomach and increasing hormone production without eating PYY.
7. Smooth grated oatmeal can help with skin care
It is no coincidence that oats can be found in many skin care products. Manufacturers of these products often consider finely ground oats as "colloidal oatmeal."
The US Food and Drug Administration FDA approves colloidal oatmeal as a skin protection in 2003. But in fact, oats have a long history in treating itching and irritation in the Different leather bales .
For example, skin care products that contain oats can improve the discomfort symptoms of eczema (eczema) .
Note that skin care benefits only relate to oats that are applied to the skin, not those ingested.
Crux: Colloidal oatmeal (finely ground) has been used to treat dry and itchy skin for a long time. It may help relieve symptoms of different skin types, including eczema eczema.
8. Oats can reduce the risk of asthma in children
Asthma is the most common chronic disease in children .
It is a respiratory tract disorder - the air inlet and outlet tubes from the human lungs.
Although not all children have the same symptoms, many people have coughing, wheezing and shortness of breath.
Many researchers believe that eating hard foods early will increase the risk of asthma and other allergies .
However, studies show that this does not apply to all foods. For example, early introduction of oatmeal to meals is preventable .
A study reported that oatmeal feeding before 6 months of age is associated with a lower risk of asthma in children .
Crux : Some studies show that oats may help prevent childhood asthma when given to babies.
9. Oats can help relieve constipation
Elderly people often suffer from constipation, with irregular, irregular bowel movements.
Laxatives are often used to reduce constipation in the elderly. While it works, it causes weight loss and quality of life .
Studies show that oat bran, a fiber-rich outer layer of cereals, can help reduce constipation in older people .
One test showed that 30 elderly patients who ate soup or desserts containing bran daily for 12 weeks had a positive effect .
Furthermore, after 3 months of study, 59% of patients were able to stop using laxatives, while overall laxative use increased by 8% in the control group.
Crux : Studies show that oat bran can help reduce constipation in the elderly, significantly reducing the need for laxatives.
How to put oats into the diet
You can enjoy oats in many ways.
The most common way is to eat oatmeal (porridge) for breakfast.
Here is a very simple way to make oatmeal:
- 1/2 cup of oats.
- 1 cup (250 ml) of water or milk.
- A pinch salt .
Put the ingredients in a saucepan and wait for it to boil. Reduce the heat, stir occasionally and cook until tender.
To make oatmeal more delicious and nutritious, you can add cinnamon, fruit, nuts and / or Greek yogurt.
In addition, oats are often included in baked goods, breakfast, granola and bread.
Although natural oats do not contain gluten, they are sometimes infected gluten . That's because they can be harvested and processed using equipment like other cereals containing gluten .
If you have intestinal disease or sensitivity to gluten, choose oat-certified oat products.
Crux: Oats can be a great source of supplement for a healthy diet. They can eat like porridge for breakfast, add grilled dishes and more.
Oats are good for health
Oats are an extremely nutritious food that helps supplement important vitamins, minerals and antioxidants.
Plus, they are High in fiber and protein than other grains.
Oats contain a number of ingredients that no food has - especially soluble fiber beta-glucan and antioxidants called avenanthramide.
Benefits of oats include helping to reduce blood sugar and cholesterol, protecting skin against irritation and reducing constipation.
In addition, they make us fast and have many properties that make them a kind of thing The most friendly weight loss food .
Finally, oats are one of the best health foods you should eat.