Benefits of Oatmeal
THE PROPERTIES OF OATS: HOW IT TAKES CARE OF YOUR HEALTH
Oats are a very complete and balanced cereal. Along with carbohydrates and fiber, it provides more protein, fat and minerals than other cereals.
It provides, for example, very good amounts of magnesium, copper, iron, zinc and vitamin B1, as well as small doses of calcium, folic acid and other vitamins of the B group. It is also very rich in manganese. And all this in a very condensed form: in small quantities and without providing too many calories.
This composition, along with the presence of several substances that make it unique, such as beta-glucans and antioxidants called avenantramides, gives it advantageous properties for health:
1. It is rich in antioxidants
are polyphenols that are found almost exclusively in oats. According to some scientific studies, these antioxidants are one of the components that make oats especially beneficial to the cardiovascular system.
These antioxidants not only combat cellular oxidation, but also have a blood pressure regulating and anti-inflammatory effect. This is because they increase the production of nitric oxide, a gas that promotes the dilation of blood vessels.
Avenanthramides also help reduce skin irritation.
2. Feed the good bacteria in the gut
Oats are rich in a soluble fiber called beta-glucan, which is fermentable. This makes it have a prebiotic effect in the intestine, that is, it feeds the beneficial bacteria that make up the microbiota and favors their growth, viability and permanence in the intestines.
3. Regulates sugar levels
Beta-glucans, being water-soluble, form a gel during digestion that slows the emptying of the stomach and the passage of sugars into the blood.
This causes oats to help lower blood sugar levels and improve the insulin response. It is found to be especially helpful in cases of type 2 diabetes.
4. Helps you lower your cholesterol
The beta-glucans in oats also help reduce bad LDL cholesterol, in part by reducing the absorption of cholesterol provided by other foods.
On the other hand, their oatmeal may help prevent oxidation of cholesterol, especially if oats are eaten with foods rich in vitamin C. All of this makes oats ideal for inclusion in the diet to prevent cardiovascular disorders.
5. Prevents the onset of asthma
Early introduction of oats into children’s diets reduces the risk of developing persistent asthma.
This may be because fiber prevents asthma.
6. Keeps your weight in check
As we have seen, oats do not trigger blood sugar and this can be helpful in this regard, as it prevents glucose ups and downs.
In addition, it is satiating. All this helps to control intake and reduce weight.
The fact that oat fiber improves constipation may also contribute. For this, incorporate it into a varied diet along with other foods that help stimulate intestinal transit.
HOW TO TAKE THE OATMEAL
If you don’t know how to take oatmeal, here are some more ideas for incorporating it into your daily diet. Its versatility makes it very easy to combine and gives a lot of play in the kitchen.
* In a porridge made with the flakes, for example with grape and coconut, or adding the flakes or an oat granola to your breakfast mueslis or a chia pudding accompanied by fruit.
* You can prepare your own granola at home.
* Mixing the flakes with fruit and baking them to make a crumble, like this apple and blueberry crumble
* Adding the flakes to your onion soup and your vegetable creams.
* Making your own oatmeal pancakes.
* Drinking, in the form of oat milk. It tastes very good and you can take it as it is, use it to make some oat custard or add it to your smoothies, as in this green shake ideal to help you rest.
* In the form of cream, which you can add to your vegetable creams, as in this digestive vichyssoise with oats.
* In grain form, cooking it and using it as a base for your salads or vegetable stir-fries.
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Originally published at https://www.helthyfit.com.