Title : 9 benefits of eating oatmeal and oatmeal
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9 benefits of eating oatmeal and oatmeal
They are a gluten-free whole grain and a great source of vitamins, minerals, fiber and antioxidants.
Studies show that oats and oatmeal have many health benefits.
These include loss of weight, sugar levels in the blood and reduced risk of heart disease.
Here are 9 health benefits based on evidence of oats and oat food.
What are oats and oatmeal?
Oatmeal is a whole grain food , scientifically known as Avena sativa .
oat groats, the most intact and whole oats form, take a long time to cook. For this reason, most people prefer rolled oats or crushed.
Instant Oatmeal (fast) are the most highly processed variety. While the shorter cooking time taken, the texture may be soft.
Oats eaten for breakfast like oatmeal, which is made by boiling oatmeal in water or milk. Oatmeal is often referred to as porridge.
They are also often includes muffins, granola bars, cookies and other baked goods.
Conclusion :. Oatmeal is a whole grain that is commonly eaten for breakfast like oatmeal (oats)
1. Oatmeal is incredibly nutritious
the nutrient composition oat is well balanced.
They are a good source of Carbohydrates and fiber , including fiber powerful beta-glucan ( 1 , 2 3 ).
also contain more protein and fat than most grains ( 4 ).
Oats are loaded with important vitamins, minerals and antioxidants vegetable substances. Half a cup (78 grams) of dry oatmeal contains ( 5 ):
- Manganese :. 191% of the RDA
- Match :. 41% of the RDI
- Magnesium :. 34% of the IDR
- Copper :. 24% of the IDR
- Iron :. 20% of the RDI
- Zinc :. 20% of RDI
- Folate :. 11% of the IDR
- Vitamin B1 (thiamine) :. 39% of the IDR
- Vitamin B5 (pantothenic acid) :. 10% of the RDI
- smaller calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin) Amounts.
This comes with 51 grams of carbohydrates, 13 grams protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
This means that oats are some most nutrient-rich foods you can eat.
Conclusion: Oats are rich in carbohydrates and fiber, but also higher in protein and fat than most other grains. The are very rich in vitamins and minerals.
2. All oats are rich in antioxidants, including avenanthramides
whole oats are rich in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides , which is found almost exclusively in oats ( 6 ).
avenanthramides can help lower blood pressure levels by increasing oxide production Nitric . This gas molecule helps dilate blood vessels and leads to better blood flow ( 7 8 9 ).
In addition, avenanthramides have anti-inflammatory and anti-itching ( 9 ).
The ferulic acid is also found in large quantities in oats. This is another antioxidant ( 10 ).
Conclusion: Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.
3. Oats contain a soluble fiber called powerful beta-glucan
Oats contain large amounts of beta-glucan, a type of soluble fiber.
Beta-glucan is partially dissolved in water to form a thick, gelatinous solution in the gut.
The health benefits of beta-glucan fiber include:
- reduced LDL and total cholesterol levels ( 1 ).
- Reduction of blood sugar and insulin response ( 11 ).
- Increased satiety ( 12 ).
- The increase in the growth of beneficial bacteria in the digestive tract ( 13 ).
Conclusion: Oatmeal is high in soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol levels and blood sugar, promotes healthy intestinal bacteria and increases the feeling of satiety.
4. It can reduce cholesterol levels and protect LDL cholesterol from damage
Heart disease is the leading cause of death in the world. An important risk factor is high blood cholesterol.
Many studies have shown that fiber beta-glucan from oats is effective in reducing both total cholesterol and LDL ( 1 , 14 ).
Beta-glucan can increase bile excretion high cholesterol, thus reducing circulating cholesterol levels in the blood.
The oxidation of LDL ( "bad cholesterol"), which occurs when the LDL reacts with free radicals is another crucial step in the progression of heart disease.
inflammation occurs in the arteries, tissue damage and may increase the risk of heart attacks and strokes.
One study reports that antioxidants in oats work together with vitamin C to prevent oxidation of LDL ( 15 ).
Conclusion :. Oats can reduce the risk of heart disease by reducing levels of both total and LDL cholesterol and protect LDL cholesterol from oxidation
5. Oats can improve control sugar
type 2 diabetes is a common disease, which is characterized by significantly elevated sugar in the blood. Usually, the result of decreased sensitivity to insulin hormone.
Oats can help levels of blood sugar low , especially in people who are overweight or have type 2 diabetes ( 16 17 18 ).
They can also improve insulin sensitivity ( 19 ).
These effects are mainly attributed to the ability of beta-glucan to form a thick gel that slows gastric emptying and the absorption of blood glucose ( 20 ).
Conclusion :. Due to the beta-glucan soluble fiber, oats can improve insulin sensitivity and help sugar levels in the blood
6. Oatmeal is very abundant, which it can help you lose weight
not only is oatmeal (porridge) a delicious breakfast food - is also very abundant ( 21 ).
The filling food consumption may help you eat less calories and lose weight.
By delaying the time it takes for the stomach to empty its contents, the beta-glucan from oats can increase your satiety ( 12 22 ).
Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This hormone satiety has been shown to lead to a reduced calorie intake and can lower your risk of obesity ( 23 24 ).
Conclusion: oatmeal can help you lose weight by making you feel fuller. This makes it slower stomach emptying and increase production of the hormone PYY satiety.
7. The finely ground oatmeal can help with skin care
is no coincidence that oats can be found in numerous products for skin care. Manufacturers of these products often finely ground oatmeal list as "colloidal oatmeal."
The FDA approved colloidal oatmeal as a protective skin substance in 2003. But in fact, oats have a long history of use in the treatment of itching and irritation in various skin conditions ( 25 , 26 , 27 ).
For example, skin care products based on oats can improve the uncomfortable symptoms of eczema ( 28 ).
Note that the benefits of skin care belong only to oats applied to the skin, not eaten.
Conclusion: of colloidal oatmeal (finely ground oatmeal) has been used to help treat dry and itchy skin. It can help relieve symptoms of various skin diseases, including eczema.
8. You can decrease the risk of childhood asthma
Asthma is the most common chronic disease in children ( 29 ).
is a inflammatory airway disorder -. The tubes that carry air to and from the lungs of a person
Although not all children have the same symptoms, many recurring experiences coughing, wheezing and shortness of breath.
Many researchers believe that early introduction of solid foods may increase the risk of developing asthma and other allergic diseases of children ( 30 ).
However, studies suggest that this does not apply to all foods. The early introduction of oats, for example, may actually be protective ( 31 , 32 ).
One study reports that oats feed the children before the age of 6 months is linked to a lower risk of childhood asthma ( 33 )
Conclusion :. Some research suggests that oats can help prevent asthma in children when babies
feeds
9. Oats can help relieve constipation
older people often experience constipation, with infrequent and irregular bowel movements that are difficult to pass.
Laxatives are often used to relieve constipation in the elderly. However, although effective, they are also associated with weight loss and quality of life ( 34 ) reduced.
Studies suggest that oat bran, rich outer layer grain fiber can help relieve constipation in the elderly ( 35 36 ).
One trial found improved welfare for 30 elderly patients who consumed a soup or dessert containing oat bran a day for 12 weeks ( 37 ).
What is more, 59% of patients were able to stop using laxatives after the 3-month study, while the use of laxatives in general increased by 8% in the control group.
Conclusion :. Studies suggest that oat bran can help reduce constipation in the elderly, which significantly reduces the need to use laxatives
How to incorporate oats into your diet
can enjoy oats in several ways.
The most popular way is to just eat oatmeal (porridge) for breakfast.
This is a very simple way to make oatmeal:
combine ingredients in a pot and bring to a boil. Reduce heat to simmer and cook oatmeal, stirring occasionally, until soft.
To make tasty oatmeal and even more nutritious, you can add cinnamon , fruits, nuts, seeds and / or Greek Yogurt .
In addition, oats are often included in baked goods, muesli, granola and bread.
Although oats are naturally gluten-free , are sometimes contaminated with gluten. This is because they can be harvested and processed with the same equipment as other grains containing gluten ( 38 ).
If you have celiac disease or gluten sensitivity , choose oat products that are certified as free of gluten.
Conclusion: Oats can be a great addition to a healthy diet. They can be eaten as oatmeal (porridge) for breakfast, added to baked goods and more products.
Oatmeal is incredibly good for you
Oats are a very nutritious and full of vitamins, minerals and antioxidants food.
Moreover, they are high fiber and protein compared to other grains.
Oats contain some unique components -. In particular, soluble fiber beta-glucan and antioxidants called avenanthramides
Benefits include blood sugar and lower cholesterol levels, protect against irritation skin and reduces constipation.
Moreover, they are very abundant and have many properties that they should make weight loss foods .
At the end of the day, oatmeal is one of the healthiest foods you can eat.
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