A brief introduction to oats and oatmeal
Oats is a type of cereal grain formally named as Avena Sativa from the Poaceae grass family of plants. Oats are the most valuable for their nutritional value and health benefits.
Oats groats are the most intact and whole form, taking too much time to cook. For this reason, most people prefer rolled, crushed, or pinhead oats.
The Food and Drug Administration allows the use of health claims on food labels that decrease the risk of coronary heart disease with the use of beta-glucan soluble fiber from whole grain oats.
Oatmeal is also a suitable asset for people trying to lose weight and control appetite levels due to its high water and soluble fiber content.
Oats are usually consumed as oatmeal for breakfast, made by boiling oats in water or milk. Oatmeal is frequently known as porridge. They are also included in muffins, cookies, granola bars, chocolates, and other baked foods.
The Benefits of Eating Oats and Oatmeal Every day.
1. Oats are full of many nutrients
It is a good amount of carbs and fiber, including the energetic fiber beta-glucan. It also holds more protein and fat than other grains.
You can use peanut butter, sunflower seed butter, chocolate almond butter, etc in your oatmeal to make it more tasteful.
Oatmeal is nutrient-dense and has intense fiber and is one of the best filling foods out there according to PubMed.
Oatmeal Cup (80 gram, 299 cal)
Proteins- 10.9 g
Carbs- 50.2 g
Fats- 6.1 g
Fiber- 7.2 g
2. Oats have a soluble fiber called beta-glucan
Beta-glucan is a type of soluble fiber contained in oats at a larger amount. Beta-glucan is partly dissolved in water and creates a thick gel-like solution in the gut.
Beta-glucan helps in decreasing LDL(low-density lipoprotein), cholesterol, controlling diabetes, and the growth of healthy bacteria in the digestive tract.
3. Oatmeal is a filling food and can support weight loss
Oatmeal is not only a tasty breakfast but also a low-calorie filling food. Eating filling foods may help you in losing weight.
By delaying the time it takes your stomach to empty food, beta-glucan in oatmeal can raise your feeling of fullness.
Beta-glucan can promote the liberation of the peptide YY (PYY), a hormone developed in the gut in answer to eating. This satiety hormone is leading to a reduction in calorie intake and it reduces the risk of obesity.
4. Oats helps in diabetes treatment
Oats are low in glycemic content and their high fiber content aid in control blood sugar levels. As oats have a high amount of fiber, they are slowly digested. Foods that are quickly digested can cause rapid blood sugar spikes.
Oatmeal makes the stomach contents more digestible, allowing them to be digested more slowly. According to one study, oatmeal can also commute insulin doses.
According to the study, Beta-glucans in oats helps to decrease blood glucose concentrations upon consumption.
Stay away from flavored oats or second varieties - these are packed with sugar and give the opposite of what you’re looking for.
5. They can help relieve constipation
Since oatmeal is rich in fiber, it also can assist alleviate constipation. Oats were also found to increase poop weight, thereby handling constipation.
Oats are rich in insoluble fiber, especially true for steel-cut and old-fashioned rolled oats. Insoluble fiber is very healthy for intestinal health, one of its advantages in the treatment of constipation.
However, some peoples have reported symptoms of constipation after taking oatmeal. The reason may be that oatmeal can cause intestinal gas in certain conditions. As oats contain a high quantity of soluble fiber, which might result in excess gas.
6. Oats helps to protect the skin
Oats aid prevents acne and improves skin tone. They also act as a natural skin cleanser.
The protein in oatmeal preserves the skin's natural barrier. It also protects your skin from severe pollutants and chemicals. The lubricating fat in oats helps in UV protection.
7. They help in decreasing the risk of Asthma
Asthma is a more popular disease in children.
Many researchers believe that early intake of solid foods may raise a child's risk of generating asthma and allergic diseases.
However, studies recommend that this does not apply to all diets. The early intake of oats can be really defensive.
One study reported that feeding oats to a child before the age of 6 months can help in reducing the risk of childhood asthma.
8. Helps in growing healthy bacteria in the digestive tract
Beta-glucan in oatmeal, when mixed with water, forms a gel-like substance. This solution coats the stomach and digestive system.
The coating feeds healthy bacteria in the gut, which raises their development rate and can provide a healthy gut.
A study examining the effect of oat-meal on healthy bacterial growth has discovered that it can have a positive effect.
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