Benefits of oats- what are oats ?
Oats are a whole grain food.
Oatsbgroats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.
Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.
Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.
They’re also often included in muffins, granola bars, cookies and other baked goods.
Benefits of oats- nutritious
The nutrient composition of oats is well-balanced.
They are a good source of carbs and fiber, including the powerful fiber beta-glucan
They also contain more protein and fat than most grains
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains
- Manganese: 191% of the RDI
- Phosphorus: 41% of the RDI
- Magnesium: 34% of the RDI
- Copper: 24% of the RDI
- Iron: 20% of the RDI
- Zinc: 20% of the RDI
- Folate: 11% of the RDI
- Vitamin B1 (thiamin): 39% of the RDI
- Vitamin B5 (pantothenic acid): 10% of the RDI
- Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
This means that oats are among the most nutrious food you can eat
Benefits of oats- Rich in antioxidant
Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats
Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow .
In addition, avenanthramides have anti-inflammatory and anti-itching effects
Ferulic acid is also found in large amounts in oats. This is another antioxidant
Benefits of oats- contains soluble fiber
Oats contain large amounts of beta-glucan, a type of soluble fiber.
Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.
The health benefits of beta-glucan fiber include:
- Reduced LDL and total cholesterol levels
- Reduced blood sugar and insulin response
- Increased feeling of fullness
- Increased growth of good bacteria in the digestive tract
Benefits of oats- reduce risk of cholesterol
Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.
Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels.
Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.
Oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease.
It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.
One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation
Benefits of oats- improve blood sugar
Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.
Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes
They may also improve insulin sensitivity
These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood.
Benefits of oats- constipation
Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.
Laxatives are often used to releive constipation in the elderly. However, while they’re effective, they’re also associated with weight loss and reduced quality of life
Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people
One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks
What’s more, 59% of those patients were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group.
Benefits of oats- skin
It’s no coincidence that oats can be found in numerous skin care products. Makers of these products often list finely ground oats as “colloidal oatmeal.”
The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions.
For example, oat-based skin products may improve uncomfortable symptoms of eczema.
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