Breakfast is always the most important meal of the day. Therefore, you should have for breakfast nutritious foods, which help to nourish the body and provide energy for all day activities. Oats are one of the most nutritious and healthy foods that you should not ignore. So what are the health benefits of this cereal?
Types of oats today
Oats are a nutritious and easy-to-find cereal these days. However, they have many types, which can cause confusion for many people when looking to buy the right food for breakfast. Here are some of the most common forms of oats:
1. Whole grain oats
It is a basic grain that is extracted from the stem and leaves, with the skin removed. So you can use it directly to process food like rice. Usually it will take you 40-60 minutes to fully cook.
2. Rolled Oats
It is the most commonly used type of oats today. They are flattened from the original whole grain that has been steamed. Cooking time depends on how flat the seeds are, on average it will take 5-15 minutes to cook if you want to use it for breakfast.
3 Instant Oats
Instant oats are actually cereals that have been broken down from the flattened form. They are then rolled and dried to serve the purpose of instant food. You just need to pour boiling water into it and soak it for 1-2 minutes to be able to eat it immediately.
4. Oatmeal
This is a powder made from rolled oats after grinding. This powder is very suitable for making powder for children to eat in the morning. Or can also be used to make skin care masks for women.
Nutritional composition of oats
As an extremely nutritious cereal, in 100g of edible oats will include the following important nutrients:
– Energy: 389 kcal
– Protein: 16.9g
– Water: 8g
– Carbohydrates: 66.3g
– Fiber: 10.6g
– Lipids: 6.9g
– Protein: 17g
– Iron: 5mg
– Magnesium: 177mg
What are the health benefits of oats?
The following is a list of 12 benefits of oats for human health when used that you can refer to:
1. Very rich in healthy nutrients
Oats are packed with a variety of well-balanced nutrients, including carbohydrates and fiber, including the incredibly powerful beta-glucan fiber. They are also richer in protein and fat than many other grains. This grain is high in vitamins, minerals, and antioxidant plant compounds. That is why it becomes a nutritious and healthy food.
2. Rich in antioxidants
In yWhole grain oats are full of antioxidants that are beneficial for health. The most notable antioxidants are avenanthramides, which may reduce the risk of cardiovascular disease by increasing nitric oxide production. This gas molecule aids in the dilation of blood vessels, resulting in increased blood flow. You can also find ferulic acid in oats in high concentrations, which is also an excellent antioxidant.
3. Contains a lot of beneficial fiber
Oats are high in beta-glucan, a type of soluble fiber. In the intestinal tract, beta-glucan is partially soluble in water and forms a thick, gel-like solution. It works to help lower blood sugar and insulin response, increase satiety, and increase the growth of good bacteria in the digestive tract.
4. Reduce Bad Cholesterol
Many studies have also shown that the beta-glucan fiber found in oats can help lower total and LDL cholesterol levels. Beta-glucan can increase the excretion of cholesterol-rich bile, reduce the level of cholesterol circulating in the blood.
5. Helps control blood sugar
Type-2 diabetes is a common disease characterized by significantly elevated blood sugar levels. Consuming oats will help lower blood sugar, especially in people who are overweight or who have type-2 diabetes.
6. Helps to lose weight naturally
Oats are not only a delicious breakfast food but also very filling. The beta-glucan in this cereal can increase feelings of fullness longer by delaying the time your stomach is empty. Beta-glucan can also stimulate the release of peptide YY (PYY), a hormone produced in the gut in response to food consumption. Since then you do not need to eat too much to feel full, the weight will decrease naturally.
7. Good for the digestive system
Fiber promotes bowel regulation and helps prevent constipation. It increases the weight and water content of the stools, making them easier to pass. The clear fiber found in oats is thought to be more effective than the fiber found in fruits and vegetables. Several studies have shown that the breakdown and fermentation of beta-glucan fiber increases the diversity of the gut microbiota. From there, it can help with digestive problems like diarrhea, constipation, and irritable bowel syndrome.
8. Strengthen the immune system
There is a lot of research on oats about the immune system’s response to diseases and infections. Oatmeal’s unique fiber is beta-glucan, which essentially helps neutrophils travel to the site of infection faster and get rid of the bacteria they find there. As a result, your immune system is always healthy.
9. Help sleep better
According to many experts, oats contain melatonin and complex carbohydrates that can help more tryptophan get into the brain and help you fall asleep easier. What’s more, this cereal contains several vitamins, including vitamin B6, an element that aids in serotonin production in the brain.
10. Increase physical performance
Oatmeal is a good source of carbohydrates and protein, as well as calories and energy. As a result, they will help improve the body’s metabolism and performance. You will feel full of energy to function all day long.
11. Preventing Cancer
A study conducted by researchers in the United Kingdom and the Netherlands, has found a link between people who eat a diet high in fiber from oatmeal to a lower risk of colorectal cancer. According to this study, every 10 grams of beta-glucan fiber in a person’s diet reduces the risk of developing colorectal cancer by 10%.
Harm of oats if used too much
Although it is the healthiest cereal to use every day. However, like many other foods, if you overuse oats, it can cause harmful side effects to health.
1. Reduces memory loss
Using too much oats will lead to the condition that interferes with the absorption of iron from other foods into the body. Thereby making you fall into iron deficiency anemia, so the blood will not be able to carry enough oxygen throughout the body, especially the brain. Gradually you will be easily tired, memory loss, insomnia, body weakness, …
2. Causing bloating, indigestion, constipation
The high fiber content in oats can be good for the digestive system. However, if you consume a large amount of this cereal for a long time, it will cause an excess of fiber. That leads to the risk of bloating, indigestion, even diarrhea.
3. Stress the nervous system
Excessive use of oats will cause the body to increase insulin secretion, which in turn will make the nervous system sensitive, easily excitable and you will always be in a state of nervousness, stress, …
4. Causes rapid weight gain
Oats contain a large amount of carbohydrates, if used correctly can help you lose weight naturally. However, if you abuse it as a snack food, you will easily store sugar in your blood, gradually your body will gain weight quickly, leading to many consequences affecting the body.
Who should not eat oats?
The following subjects are best not to use oats as a daily breakfast food:
– People with diabetes, diabetes: It is easy to increase blood sugar levels, hindering the healing process.
– People with iron deficiency anemia: Oats interfere with the absorption of iron into the body.
– People with intestinal diseases: This type of cereal will cause them to have more intestinal irritation, which is detrimental to the digestive system.
– People who are allergic to grains, especially oats.
– Pregnant women or nursing mothers also need to consider if they want to use oats.
at Blogtuan.info – Source: Eva.vn – Read the original article here
